Q&A for: 18-Oct-08
2755. Q:
Hello Mike, my name is Mike. I need help losing my manboobs. This is really killing me because I can't get a good social life with these. I want to get rid of them as fast as I can without spending money. I have a bench, and access to a small community gym. Please tell me a realistic workout that can be done with what I have.
A:
Hi, Mike, sorry for taking a long time getting to your question. 'Man boobs' are nothing other than extra body fat which happens to be in the chest area. To lose them,
you simply need to lose extra body fat, so please read my Fat Loss article and follow its directions. Also keep in mind that if you are a
teenage guy, then man boobs will get smaller naturally as you get to be 17-18 or older.
2756. Q:
what the best food to eat when trying to gain muscle
A:
There is no one single food, but there are two very important principles: eat healthy (as described in my Nutrition Article and eat
enough to slowly gain weight. Start by reading that article, structure your diet as described there and slowly add calories in those healthy foods till you are gaining about one
pound of bodyweight every couple of weeks. If you are not sure how much to eat, you can use my Fitness Guide to get a starter diet. Make
sure to not gain weight too quickly or you'll be putting on a lot of fat as well as muscle. But slow weight gain is absolutely key to muscle gain.
2757. Q:
I work out 5 days a week doing martial arts and I am usually pretty good on my diet, how come I am not losing any weight?
A:
I can't tell you for sure without a lot more info about you and your current diet. If you can post back with as much detail as possible I should be able to make some
suggestions. Include your age, height, weight, and a very detailed description of your diet with foods and portion sizes.
2758. Q:
how much should a 13 year old girl weigh?
A:
It depends on your height and there is a wide range of healthy weight. Typical height for a 13-year old girl is somewhere around 5 feet - 5 feet 2 inches and weight
around 100-110 pounds. But as I said there's a wide range of healthy heights and weights. You can talk to your family doctor if you think you may be under or over-weight.
2759. Q:
Hi mike, is it possible to lose weight by just doing weight training exercises without cardio? Rgrds.
A:
Yes, it is definitely very possible to lose fat and weight without ever doing cardio, as I describe in my Fat Loss article. I
would still encourage you to do cardio at least in small amounts since it's great for you health-wise, but you can certainly make tremendous weight loss progress without ever
doing cardio if you follow a good weight training program and a good diet.
2763. Q:
Hello, I am VERY confused about the whole calorie surplus and deficit rule. If I am a fairly inactive male, 27 weighing 12.5 stone and fairly lean to start with and I require 2170 calories per day, then should I be eating more calories from protein and lift weights to build muscle and lose fat? Or, should I be eating less food, to put myself in a calorie deficient state to use body fat to fuel my activities?? PLEASE HELP sam
A:
While it's not impossible for a beginner to accomplish both at once for some time, I always recommend that you pick either muscle gain OR fat loss as your goal as
structure your diet accordingly. If your current goal is to gain muscle, then you should overeat slightly to slowly gain weight. Conversely, if you are trying to lose fat, then
you should have a calorie deficit. If you want to both build muscle and lose fat, then you simply need to first do one and then the other. Your weight is not a lot, so unless
your height is much lower than average my advice would probably be first spend some time building muscle (and gaining weight) and then changing the course and losing fat (and
weight). In the end of those two cycles you'll end up with roughly the same weight, but with more muscle and less fat. Make sure to read Nutrition Article to learn how to eat healthy, either for weight gain or weight loss, and you can use my Fitness Guide to get a starter diet. Hope that helps.
2765. Q:
in 2006 i decided to bulk i was 5 foot 11 and 170lbs at 12% body fat. i am now 200lb at 16% bodyfat. I have decided to cut to 185lbs at sub 9% body fat and have a new work out regime to help me do this. but i am struggling to cope with the cardio (interval training) as this was not associated in my bulking training (the only cardio i done was play football and becauce of my large frame i stayed in defence just knocking people over when they were on the attack. is there any tips to get back into cardio as i am strugggling
A:
Cardio or intervals in particular is a matter of pacing yourself and pushing yourself to run a little faster and/or longer each time. For HIIT, for example, start by
doing it 3 times per week for only 4 minutes alternating 30-second 6-7mph running intervals with 30-second 2mph walking intervals. Then every week add an extra minute to the
workout and increase running speed a bit. Your body will adjust. Good luck!
2766. Q:
i want to lose 30 to 40 pounds really fast how do i do that?
A:
There is no good fast way to lose a lot of weight and keep it off. There are a bunch of essentially starvation diets (though most of them have much nicer sounding
names than 'starvation') which will lose you a lot of weight quickly, but you will be almost guaranteed to have it all come back and then some. Any large rapid weight loss
results in large muscle loss and depressed metabolism both of which make you extremely vulnerable to regianing weight and fat. Please read my Weight Loss and Fat Loss articles to learn how to lose weight the right way.
2767. Q:
Hi Mike my weight is 113kg i got a treadmill at home big exercise ball 4kg weights and belts please advice on how to go about with home training and diet
A:
Congratulations on your start! All the information you need is on this website. Please start by reading my Weight Loss and Fat Loss articles, Nutrition article, and Weight Training articles. Knowledge of all this is very important, so please take time to read until you really understand them. Then you can use my Fitness Guide to get a starter diet and use this Dumbbell-Only Program. Do cardio for 2-3 hours total per week on your treadmill. I would also encourage you to register with my site and start your Fitness Blog -- it's completely free and I'll be able to monitor your progress, answer your questions there and give advice as needed.
2768. Q:
can 14years old man weight 112pound height 1.72m
A:
Yes, certainly, that is simply taller than average, but not unheard of.
2769. Q:
what to eat to increase height during pubert
A:
Simply eat healthy natural nutritious foods as described in my Nutrition article. Don't worry about how much you eat -- simply eat a lot and eat healthy.
2770. Q:
what exercise to make shoulder wider during puberty
A:
There is not too much you can do to influence shoulder width, but if you eat healthy and stay active you can be sure your body will develop to its full potential. And when you are a little older you can start resistance training and gain some muscle mass which can make your shoulders appear wider as well.
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