Q&A for: 26-Sep-05
463. Q:
I've been diagnosed with gynecomastia with puffy areolas. Will weightlifting, ie. bench press reduce some of the puffiness and present a more a more chiseled appearance?
A:
Yes, weight lifting will help. One of the most common causes of gynecomastia is obesity or being overweight. If that is the case with you, please read this. Even if you're not obese or overweight, weight lifting will broaden your chest muscles making the fat over them appear significantly less noticeable.
481. Q:
lol. in regards to your answer to question number 470....i think he meant 69 KGS. :)
A:
Well, in that case, the answer is pretty simple: fill out the Fitness Guide and specify 'Lose Fat' as your goal. Usually when people give their height in feet and inches, they give their weight in pounds. But you may well be correct and I certainly hope that's the case, because weighing 69 kilos is a lot better than 69 pounds.
591. Q:
Mike, final draft of diet and workout plan.. Monday: Chest, Triceps Tuesday: Back Biceps Wednesday: Rest Thursday: Shoulders Forearms Fri: Rest Saturday: Legs Abs Sunday: Rest
My diet: Meal 1: 1 orange, 1 egg, 1 egg white, whey Meal 2: turkey sandwich, apple, mini carrots, water Meal 3: Tuna sandwich (both sandwiches on whole grain bread), carrots, apple Meal 4: chicken, greenbeans, whey+creatine WORKOUT Meal 5: steak, califlower, fruit...
any other improvisions, am i getting enough protein per meal?if not which meal, and what should i add?
A:
Looks good! The only thing I'd change is have a bigger breakfast -- it should be the largest meal of the day and it's the smallest meal for you now. Add another piece of fruit or toast or something to breakfast at least. Even a peanut butter sandwich maybe -- a breakfast is unlikely to make you gain fat, so you can afford to eat some normally fattening foods then. If you have a big breakfast, then you might want to take the creatine right before breakfast -- creatine benefits you more if it has a lot of carbs taken with or right after it and a big breakfast would provide that. It's not a huge deal though. Otherwise everything else looks good.
Remember to monitor your weight to stay on track for slow gradual weight gain (around 2 pounds per month ideally) -- slow weight gain like that ensures that you'll be gaining muscle and not fat. If you're noticing that you haven't gained weight in over 2-3 weeks, increase portion sizes slightly. If you're noticing that you're gaining over 1 pound per week, then decrease serving sizes slightly. Don't keep track of weight in the first week you're on this diet, though -- your body will need it to adapt. But after the first week, weigh yourself daily first thing in the morning after using the bathroom and before eating/drinking anything -- that's the most reliable weight measure. Good luck!
592. Q:
I, 27 female, want to loose mass around my stomach, waist and back. Can you suggest a few simple excercises & diets or diet modifications for someone who does not work out?
A:
Well, working out in some form or another would actually be the best thing for you to do. If are can join a gym and have a steady diet, then you can use Mike's Fitness Guide to get a custom fat loss program for yourself. That would provide you with best results. If you're not willing to join the gym and just want general tips and ideas, check out my fitness tips and do these exercises at home.
593. Q:
hey mike i got a question if i eat a good cereal for breakfas like honey bunches of oats or somthing like that and for lunch i eat a salad with bacon bits and some fruit and ceasar italion fat free dressing for lunch and for dinner eat a steak or some other kind of protien is that a good weightloss diet
A:
No, that's not a very good diet to lose fat. Fill out Mike's Fitness Guide specifying 'Lose Fat' as your goal to see a good sample fat-loss diet. Keys to a good fat-loss diet are: several (5, at least) very small meals/day, a good amount of protein in every meal (lean meat, chicken, fish, cottage cheese, etc.), LOTS AND LOTS of green veggies, and no processed foods. You'll want to avoid heavily processed foods like breakfast cereals, salad dressings (even if fat-free), or bacon bits. Instead have plain old-fashioned oatmeal (or Cheerios in the worst case), skinless chicken breast, a little olive oil for the salad.
Remember that your goal is specfically to lose fat and fat only. A 'weightloss' diet like the one you posted will lose you a lot of weight, but a lot of it will be muscle, not fat and your metabolism will shut down pretty quickly on a diet like that. Once your metabolism shuts down you'll stop losing weight and will be vulnerable to gaining new fat. To avoid this scenario, follow a diet like the one recommended by the Guide and do weight lifting.
594. Q:
ive been eating a salad for lunch and dinner(different types of salads like caesar and fruit)for 3 weeks and ive been doing 30 reps of 6 sets of decline pushups and 30 reps of 6 sets of dumbell flys and 30 minutes of cardio everyday, and 30 reps of 6 sets of incline pushups to. my man boobs have gotten a lot smaller am i loosing muscle and fat or just fat and is this a healhty diet and workout i weigh 220 im 5ft7
A:
It depends a lot on what the rest of your diet looks like (salads for lunch and dinner isn't a whole lot -- hopefully you eat more during the day), but the program you described is a mix of very light weights and cardio which is not really optimal for fat loss and muscle preservation. So chances are, yes, you've lost some fat and some muscle. A program like this is, of course, far better than doing nothing, but if you want to optimize it, fill out Mike's Fitness Guide
595. Q:
i have to go swimming in3 months at school for physical education im 16 i weigh 220 im 5'4 i got man boobs i i used to do 100 pushups a day 3 years ago but i stopped doing pushups and quit sports so i got sum muscle behind my fat because ican feel it when i flex can u give me a speaical diet and excersice that will shrink my man boobs and my stomach please i know ill get made fun of if i dont do anything about it
A:
Like other questions, fill out Mike's Fitness Guide for a complete diet and exercise program. Read the recommendations carefully and follow them as closely as you can. Don't try to lose weight too fast because you're still young and might jeopardize your growth and development. If you can lose 30-40 pounds over the course of 1 year (less than 1 pound per week), it should be good and your growth will take care of the rest.
596. Q:
how do you get rid of stretch marks i got strech mars on my stomach around my arms and on my man boobs im so ashamed of it
A:
A lotion with vitamin E (cocoa butter lotion, for example) will help somewhat. Stretchmarks will also go away with time if you have a healthy diet (lots of veggies!) and are active -- basically if you lead a healthy lifestyle.
597. Q:
mike can you help me im 200 lbs 5 ft 5 im 16 which one do u think i have Gynocomestia or just plain fat im hoping its just plain fat cause if it is it can go away by your diet but if it isnt is there anything i can do about it besides surgery
A:
What you have is almost certainly simply too much fat and not any inherent health condition. By learning to eat right and exercising you can fix your problem without any surgery. Just don't try to fix it overnight and don't get frustrated if the progress seems slow -- it may take a year or two, but it will benefit you for the rest of your life!
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