Q&A for: 3-Feb-06
1293. Q:
hello i ama female and im 5'4 and i weigh 150 i want to know if thats a good weight for my height? Also i have a stomach pouch how can i get rid of that?
A:
You would be considered slightly overweight -- recommended weight range for your height is 110 to 145 lbs. As to your second question about losing the stomach pouch, the answer is exactly the same as for losing fat in other 'trouble area': you HAVE to lose overall body fat. There is absolutely no way to lose fat in just the stomach (despite what all the infomercials say), but by losing fat overall you'll lose it on the stomach as well and your pouch will disappear. The most effective to lose fat AND keep it from coming back is described here. Good luck!
1294. Q:
mike i feel as though as i have lost my stamina ever since i had fever for a few days isit possible
A:
A few days of sickness, even severe sickness, will not affect your strength or stamina significantly in the long run. You will definitely be weakened by it for a week or two afterwards (especially if you didn't eat much while sick), but after that you will be back to normal. So don't worry, make sure you're fully recovered, and then get back to your regular routine. Your stamina and the strength will come back.
1295. Q:
What should i avoid eat straight before i go for sleep in order not to get stored as fat and what is it ok to eat?When i say before i mean eating and after 5,10 mins going for sleep.
A:
Healthy eating before sleep is not much different from healthy eating at any other time. A good night meal consists of a source of protein, some healthy fats, and either legumes or non-starchy carbs like green veggies or a bit (not too much) of starchy carbs. If you look at my Nutrition article you'll find a section called 'Create Your Own Healthy Meals' which will explain what I mean by all those terms. In that same article you'll find several sample meal plans and you can look at them to see sample pre-bed meals.
Some specific examples of healthy before-bed meals:
- Lean steak, green beans and carrots
- Chicken Caesar salad with olive oil
- Cottage cheese with fresh strawberries
- Tuna salad with a bit of mayo
- Salmon with broccoli, carrots, and a bit of brown rice
- If you're vegetarian, veggie chili or lentil curry -- just don't use too much oil when you make it
Of course you should always remember that your nutrition during the rest of the day is just as important as at night. If you eat healthy at night but junk during the day you'll still be putting on fat and becoming less healthy.
1296. Q:
mike can you adivice me on some workout since i have just recovered
A:
I assume you meant you recovered from the flu (Q&A #1294... There is nothing special you need to do, just get back to your regular workout program (if you haven't worked out before, check out my weight training article). The only difference is that for the first couple of workouts you probably won't be able to lift quite the same weights as before, so drop the pounds you lift by 5-10% from usual for every exercise. But, like I said, after a week or two you'll be back to full strength.
1297. Q:
mike...i m the guy form question 1284, how many times in a row should i do the beginer program u gave me? Also how long should i brake between each exercise. Thanks again.
A:
You'll see in the program itself each exercise prescribed as 2 x 10-20, for example. That means you do two sets of that exercise with 10-20 repetitions each. Take 60-90 seconds to rest between sets and exercises. So in this case you'd do 10-20 reps (or however many you can) of the exercise, wait 60-90 seconds, do another 10-20 reps, wait another 60-90 seconds, and then get started on the next exercise.
1298. Q:
Mike, what are your oppinions on Lean System 7 (LS7)??
A:
Sorry, I don't have any experience with this supplement. In general I do not like to recommend 'fat burners', especially if you are a relative beginner. You can find my reasons in Q&A #812.
1299. Q:
hey mike...i m 13 and i dont care about being buff, i just want 2 get stronger. How do i do this?
A:
Getting stronger is a great goal and by starting early you'll be able to achieve your full potential! At your age you would do well to focus on bodyweight exercises such as pushups, situps, squats, pullups, etc. Check out this program -- do it 4 times per week to build an excellent functional strength all over your body. In a year or two you'll outgrow that program and your body will be better prepared to take advantage of weight training.
In the meanwhile also make sure you eat healthy and nutritious food. Good nutrition is not only important for overall health but also for growing and getting stronger. While I have a whole article about eating healthy, the single most important advice for some one like you is: eat LOTS of different veggies and fruits! And eat them raw whenever applicable, not canned or overcooked.
Also make sure you're generally active, play sports (whether pickup or organized), and learn about exercise and strength training. A good book to learn about all the different muscles in your body and exercises to develop them is Delavier's Strength Training Anatomy -- you can find its picture and a link to buy near the top of the page. But again, I wouldn't recommend lifting weights for you just yet -- instead you can learn all about it so you'll be ready to maximize you workouts when you start weightlifting around age of 15. Good luck!
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