Q&A for: 27-Nov-05
1104. Q:
is doing light weights bad for you? in oppose to heavy weigts?
A:
It's not bad for you, but in general it does not carry the same fat-burning and/or muscle-building benefit as lifting with heavy weights (ones you can only left 12 or fewer times in a row with good form before exhausting your muscles and needing a break).
Light weights are appropriate in many situations, however... Whenever you start on a new exercise (which is ALL exercises for somebody just beginning to lift) you should spend AT LEAST one session learning good form on the exercise by performing it with light weights. If you jump to heavy weights without ever learning good form you're setting yourself up for injury which can be very serious on certain exercises like squats or deadlifts. Lighter weights are also appropriate for the elderly, the very young, an those who are rehabbing after an injury. Finally, after weeks of lifting heavy weights you may want to give your body a break and do a week or two of light weights before going back to heavy.
But those situations aside, if you are weight training to lose fat or to build muscle, you will get better results by using heavy weights.
1105. Q:
OK Mike. I have a problem. I have pain. Not like a bruise. Like not Outside Pain. I think its my heart. More likely my chest. I feel a lot of pain in my chest. Is it because I am overweight? Or is it what I am eating. Yes, I am that same 14 year old, 200 lb, 5'9 Boy. I told my Mom about it, But she said it will go away. Its temporary. But I still fel the pain very often. Do you know what the cause might be?
A:
Sorry, it's not something I am qualified to help you with. You need to see your doctor about this. The only 'good' pain is the muscle soreness that can happen after a workout or physical exercise, but it doesn't sound like that's what you are experiencing. Talk to your mom, convince her to make an appointment with the doctor for you.
1106. Q:
What do you think is the most unhealthyest food EVER! what ever it is i probly eat it :D
A:
Too many choices there :) I'd go with donuts -- no redeeming qualtiies, loaded with sugar AND deep-fried on top of that. Unfortunately they're just one of many many many foods like that. French fries are another 'favorite'. Eat more whole fruits and veggies -- your body will thank you.
1107. Q:
Ok this question is kind of awkward, how come when my nipples turn hard (like when u r coldn it looks like i have pecs, but whel they are soft i have man boobs?
A:
Honestly, not sure. I'd guess it's because of increased blood flow to the area (blood flow keeps the body warm).
1108. Q:
how long will it take me to lose2-4 % body fat
A:
It'll depend on your current body fat level. For example, if your body fat is 12% now, then losing those next 2-4% will be difficult and can take several months or even a year and losing full 4% may not even happen at all. The leaner you are, the slower and more difficult further fat loss will be.
On the other hand if you are overweight now, say you are a male at 25% body fat, then losing 2-4% can easily happen in a month or two with a good diet and weight training. For example, say you are 200 lbs with 25% body fat. Your weight may only go down 6 pounds (after 6 weeks of following the program), but you may actually lose 10 pounds of fat and gain 4 pounds of muscle (simultaneous fat loss and muscle gain is not uncommon for an out-of-shape beginner). So your fat content goes from 50 pounds at 200-pound bodyweight (25% fat) to 40 pounds at 194-pound bodyweight (20.5% fat).
1109. Q:
what is a stitch, that pain u feel in your ribs when u run a lot
A:
It's caused by spasms in your diaphragm -- a muscle wall between chest and abdomen that your body uses for breathing. It's not serious (though certainly uncomfortable) and will go away soon after slowing down or stopping. Check out this page for some tips to avoid it.
1110. Q:
Mike, im the guy from 591, tryin to bulk and have like puffy nipples and that stuff. over thanksgiving break, i was out of town and i hate terribly for like 5 days, what should i do now?
A:
No problem, things like this will happen and are to be expected. Just get right back to your regular routine, eating-wise and exercise-wise. That's the key -- don't worry about the past, don't try to compensate for it in ANY way, just get back to your routine. By the way, assuming your shoulder problem is still persisting, let your shoulder rest even if it means not working your upper body for a month!
1111. Q:
hi mike i m 13, i can do 25 pushups and about 60 situps, is this average?
A:
Yeah, that's about average or a bit above average -- good job! If you'd like to improve specifically in the number of pushups and sit-ups you can do, it's pretty straightforward: just do a lot of them :) 2-3 to-failure (meaning till you can't do any more) sets of each exercise daily is a good goal.
1112. Q:
Mike, I found this thing called 'Foods to Avoid' on the net. Do you think this chart of 'Foods to Avoid' will make a great impact on what I eat and help me lose weight? The chart was like this: Pastries, donuts, cakes, cookies, sweet rolls
Crackers (other that saltines)
Chips (potato chips, corn chips)
Cheeses (other than cheeses made from skim milk)
Nuts, peanuts, peanut butter
Corn, soy, olive, peanut, coconut and all cooking oils.
Margarine, shortening
Butter, cream, ice cream
Fried foods, hot dogs, luncheon meats
Anything at a Fast Food Restaurant.
I think this will help me a lot and I am also planning to eat just 3 meals a day and at least 30 minutes of exercise a day :)
A:
I agree with most of those items, but not all. The list basically inlcudes virtually all fat-containing foods (other than fatty meats or fish). Healthy fats are very beneficial for your health and weight control. Olive oil, coconut oil, nuts (dry-roasted only) are all quite healthy. Though the chart is correct that oil should not be used in cooking. The key when eating fatty foods like that is portion control -- too much of even the healthiest food will make you overweight, but used in moderation they're great for your health and weight control.
I would also add white bread, white rice, white pasta/spaghetti to the list. Instead of those, you should eat their whole-grain alternatives: whole-wheat bread and pasta, brown rice. I would also add commercial salad dressings to the list (use olive oil instead). On the whole, however, the list is certainly a good starting point.
Also check out my Nutrition article for some pointers about eating healthier.
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