Q&A for: 31-Oct-05
910. Q:
Can i burn fat without running?
A:
Yes, you can! In fact the best way to burn fat does not rely on cardio such as running, but instead on heavy whole-body weight training and a good diet. Please read my weight loss article for more.
911. Q:
how many calories equals one pound
A:
One pound of fat is the equivalent of 3500 calories. But you need to understand that counting calories is NOT a good way to lose fat. Your body can and does burn muscle tissue for energy, in addition to fat tissue. Your goal should be not just counting calories, but making sure that the calories you burn come from burning fat and not from burning muscle. This whole site is designed to help you learn how to do just that. Please start by reading my weight loss article and other articles referenced in it.
912. Q:
I'm 13, 5 feet tall, and weigh 95 lbs, am I healthy?
A:
Those are perfectly healthy numbers.
913. Q:
What is the best exercise for a 5' 90lbs, 13 yr old to do to lose belly fat?
A:
You height and weight are both perfectly healthy for your age, so you should not have to do anything special. You're not supposed to have ripped abs at your age and some fat is perfectly normal and healthy. Do NOT try to lose weight -- that's about the worst thing you can do. It can stunt your growth and your body may never fully develop as it should. Instead try to be physically acive in any way possible (sports, running, mowing lawns, shoveling snow, etc.) and make sure you have a healthy diet that's centered around tons of vegetables (especially green stuff like lettuce, spinach, broccoli, green beans, etc.) and whole fruits and not around junk food. You can also start with light-to-medium weight lifting under adult supervision. Just don't push yourself too much in the gym -- an injury now can have that same growth-stunting result. But the main thing is just to be active, eat healthy, and grow! If you lay the foundation to healthy lifestyle now, you'll enjoy the rewards (including having a great physique) for many years to come.
914. Q:
how can i make my calvs bigger
A:
Calves are probably the hardest bodypart to grow and there doesn't seem to be a prescription that works for everyone. Some people can get them to grow through sports or sprinting. Some do high-rep (20+ reps/set) weight training to failure. Some do regular low-rep (12 or less reps/set) weight training to failure. I suggest you try all the different approaches and see what works best for you. Also try very high volume of training (10 or more sets/week just for calves) in spurts.
As with any other muscle group, best results will come if you have a good muscle-building diet and are slowly gaining weight. Read my Nutrition article to learn how to put together a good muscle-building diet for yourself.
915. Q:
how many push ups should i do a day to get rid of man boobs
A:
All the pushups in world won't do anything by themselves. You need to have a good diet and do heavy whole-body weight training to burn all the extra fat on your chest. Please see how to lose fat.
916. Q:
how do i get rid of my man boobs
A:
You need to have a good diet and do heavy whole-body weight training to burn all the extra fat. Please see how to lose fat.
917. Q:
How long should i work out for in one session, weight training?
A:
Anywhere between 30 minutes and 1 hour is a good target for one session, with a total of 2 to 5 hours per week.
918. Q:
My case is little weird...After losing around 10 kgs i became thin and i started some heavy weight traing.I do this for 3 months now(the previous 3 i was going only to lose weight)and recenlty i measured my body fat percentage which is around 8,5.My kgs havent changed and are like before but(this is the weird)i have lost fat and gained more muscles.How is this possible without any increase in my total weight?Shouldnt i gain some weight more which should be muscles?Also,i cant change my weight(increase it with muscles weight).Is this cause i dont eat more than i should?They told me at gym that i need to eat around 3000 calories a day splitted in 5 meals at least.I dont reach that each day.Should i eat so much in order to get muscles in time?I get a lot of protein so there is no problem from that factor.Iam confused.Could u help me?
A:
Congrats on achieving such low body fat! Your case is actually pretty typical. The reason your weight didn't change is exactly because of what you stated -- you were able to burn some fat off and replace it with the same amount of muscle. So you have more muscle, less fat, but the total weight is the same. The people in your gym were right, however -- easy gains like this won't last much longer and going forward you'll want to eat a lot if you want to grow more muscle. The key to quality muscle gain is to just barely overeat so you gain weight veeeeeeeery slowly, no faster than 2 pounds per month. Faster weight gains will just result in a lot of new fat.
The way I recommend accomplishing this is slowly rev up your calories till you're gaining at this slow pace. Monitor your weight closely (weigh yourself in the morning, after using the bathroom and before eating or drinking anything) and if you go full 2-3 weeks without any gains, then increase your calories slightly.
Fill out my Fitness Guide specifying 'Gain Muscle' as your goal. It will give you a very detailed diet suggestion which you can then work over to make it fit your schedule and tastes. And remember to keep on track for slow weight gains. Ignore the weight changes in the first week, but beyond that keep track of your weight and adjust calories accordingly. If you're gaining more than 1 pound every two weeks, decrease the calories slightly and if you're not gaining enough, then increase them slightly. You will probably have to keep doing this adjustment every month or so, at least because it will take more and more calories to keep gaining weight as you go on.
919. Q:
im 15 years old i weigh 136 and im 5' 4'' i feel really fat and its making me misserable..i need to know how to lose the weight in a healthy way and fast....today's october 31 if i start a diet november 1st till december 1st is it possible i could drop down to 110-115...
A:
At 5'4 136 pounds you're perfectly normal and not fat at all, so you certainly should not feel bad about your weight. Losing weight at your age is really bad idea because it can stunt your growth, not to mention give you other health problems. It's an especially bad idea because your weight is normal now. Instead of trying to lose weight, makes sure you're physically active and have a healthy diet. Being active can be anything from playing sports to jogging to weight lifting (under adult supervision only) to mowing lawns to shoveling snow to cleaning up around the house. A healthy diet is one that's light on junk food and very heavy on whole fruits and vegetables. I'm not just talking orange juice and potatoes, but real whole fruits and lots of green veggies like lettuce, spinach, broccoli, green beans, etc. Be active, eat well, and your continuing growth and development will take care of whatever little extra fat you may have.
920. Q:
I am a 16 year old male who wieghs 310 lbs. I want to lse weight and n crease fitness. How can I do this
A:
First thing you should do is get your doctor's OK to start on a diet and exercise program. Usually I do not recommend losing weight to somebody as young as you, so talk to your doctor about that and also about whether you may have any other health problems. Assuming the doctor OKs you, here's what you need to do...
First of all, we'll need to fix your diet. Read the first section of my Nutrition article, titled 'Principles'. It will tell you (almost) everything you need to know about healthy eating that will help you lose weight. Then check out this fat-burning diet -- you should be following something very much like it, both in terms of individual meals and total calories. Obviously you won't be able to stick to it 100%, but make it your goal and do your best.
The other thing is, of course, exercise. Start being physically active in any way you can. Play sports, jog, help around the house, deliver newspapers, mow lawns, shovel snow, anything. Stay on your feet and moving whenever you can. At the same time start following this or this exercise program at home. You can skip pullups till you lose some weight, but getting some dumbbells would be good. With time you can start on heavier weight training the in the gym, but for now either of those programs should be good. Do the best you can on all exercises -- your strength will build up over time.
Be patient and stick with it for the long haul despite any setbacks. It will take months and maybe years, but if you want to succeed you most definitely can. Good luck!
921. Q:
what is the fastest way to lose the gut and get the six pack you've alway's dreamed of?.
A:
There's no secret fast way. The best way and for most guys the only way is through a good fat-burning diet and heavy whole-body weight training. Please see how to lose fat.
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