Q&A for: 11-Jul-06
1661. Q:
whats a healthy weight for a 6 foot 16 year old
A:
Anywhere between 140 and 184 pounds would be considered healthy weight for you. At only 16 it's also OK if you're a bit under 140 pounds since you're still growing and filling out your frame.
1662. Q:
Q:1659. The other 80% is healthy except that it includes often 400-500 calories of fruit juices.this means that around 35% of my calories comes from chocolat and juice.that is not very good.I have a body composition of 18% and I want to get to at least 14%.So I have decided to cut chocolat bars completely and drink gatorade which has half the calories of fruit juices.
A:
Good decision on cutting out chocolate! As you said, 35% of your calories coming from chocolate and juice is really no good at all. At 18% body fat and trying to go lower you need to have a fairly good diet to continue losing fat -- the lower your body fat is, the harder it is to keep lowering it.
I would recommend moving away from the half-calories gatorade -- gatorade is intentionally made to produce very strong insulin response which is the worst thing when trying to lose fat. Gatorade is OK during or right after strenuous exercise, but it's not something you want to drink during the course of your normal day. Drinking plain water is best, but if you absolutely need to have some sort of flavor in your drinks then consider various zero-calorie (or almost zero-calorie) ice tea flavor mixes like 'Crystal Light'. Then you can substitute healthy foods for the calories you used to get through juice or gatorade.
1663. Q:
I need a diet for loss wiegt
A:
Read my Nutrition article to learn the principles of healthy fat-loss diet. Then you can fill out fitness guide specifying 'Lose Fat' as your goal to get a sample weight-loss diet along with tips how to adopt it to your food tastes.
Also remember that by exercising you greatly improve your chances of successfully losing weight AND ESPECIALLY making sure that it doesn't come later. Read my fat loss article to learn why -- it'll also point you to my weight training article. Good luck!
1664. Q:
As people age they tend to put on weight – mainly fat and lose muscle. I know muscle can be maintained by doing weight bearing exercises. The problem is diet as we age we generally need fewer calories daily – how do you know if you are eating too much for your body to handle. The problem is if you do eat less you may well feel hungry as you may have eaten that amount for decades – since you were young. The insidious thing about weight gain and age is that it is often so gradual that people do not notice – maybe a pound a year or so.
A:
You're absolutely correct in everything you said. As we age we naturally lose muscle and typically lower our physical activity levels as well both of which lead to weight gains simply by eating the same as before (same calories consumed but fewer calories burned lead to weight gain). So it basically comes down to combination of staying physically active and eating less and watching your weight. If you only gain a pound a year like you said it's really not a big deal if you go a full decade gaining just 10 pounds because losing those 10 pounds, even at age of, say, 55 is not particularly hard by lowering portion sizes and taking up physical activity. It definitely is true that IF you never change your diet as you age then it's almost guaranteed to lead to weight gains. But if you watch your weight and adjust your diet and lifestyle then controlling your weight is quite doable -- it's just that not many people care enough about it to actually follow through.
I should also note that weight training may actually be more beneficial for the elderly than it is for the young and middle-aged! Not only will it have its usual benefits of increased metabolism and burning fat, but it also can greatly increase bone density and muscle strength preventing bone break and fracture injuries and allowing the elderly to get on with everyday tasks much easier. Of course, as always, one must need to get clearance from his or her doctor before starting a weight training program.
1665. Q:
Hey Mike. Im the 240 lbs male, 5'11, 15.(With the man boobs) It seems I have found a 'diet' I can stick to. It is the Post cereal diet plan. Its a plan that says switch any 2 meals with any Post brand cereal. The diet seems like it works because its not guarunteed rapid weight lose but more health benefits like lower blood pressure, cholesterol, etc.. You also are able to snack throughout the day so its basically 6 medium meals throughout the day. Also, it says exercise should be included. I am going to try to stick to this but need a descent exercise plan. I find walking to be boring, running too intense, and any formal exercise like biking, running, pushups to be boring and not make me want to keep doing it. (if you know w hat I mean) What would say is a descent exercise plan for me? I cannot figure one out on my own...thanx
A:
The cereal diet is an OK plan and if you can stick to it then it's good enough. At your age you should not need a near-perfect diet to lose fat so the cereal diet may well be good enough. Just remember to control portion sizes -- it's very easy to overeat on cereal and actually gain weight.
As far as exercise you'll have to find something you actually like or at least tolerate. For most people exercise is not fun but it's still worth it because it makes you healthier, not to mention better looking. Many also find that after awhile they start liking whatever exercise they're doing, even if they didn't like it in the beginning. It's quite motivating to run a little faster or a little farther or lift a little more weight each week and month.
Your best bet is probably to participate in team sports, either organized sports in schools or clubs or just pick-up games with friends. Soccer, basketball, regular or flag football, ultimate frisbee, or just about any other team sport is great exercise. Team sports may be difficult for you at first because you'll get winded very quickly, but that's the whole point -- as you play more and more your conditioning will improve and your weight will drop. You just have to persevere through the first few weeks and stick with it -- the same is true for most other exercises as well. Good luck!
1666. Q:
Mike, im off from the gym til the 29th due to surgery. but before i got surgery i was doing your 4 day push/pull. my biggest problems are my chest, and my biceps. so, when i can go to the gym again, should i continue doing the push/pull, but adding an extra chest exercise and bicep exercise, or should i use a whole new schedule?
A:
It's really up to you -- if you've been doing the push/pull for awhile (2 months or more), then it's probably time to switch to a different program anyway. If not, you can come back to push/pull and maybe throw in a few extra sets on chest and biceps like you said. If you want to emphasize them then you can also rearrange the exercise order to do the chest and bicep exercises first before going on to do the other muscle groups. Also, of course, make sure that you get doctor's clearance to start weight training again after your surgery.
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