Q&A for: 9-Apr-07
2137. Q:
does doing pushups burn a lot of calories? I can only do 8 so far.How many push ups can one do if one is in good shape?
A:
Pushups are an excellent exercise and while by themselves they don't make a complete exercise program, they can certainly be a part of a larger program, such as this one. The right mindset when doing resistance exercises is not to count calories burned while doing the exercise, but to make the exercise intense enough that you can only do a dozen or so repetitions before you literally can't do any more without a break. Such intense exercise physically damages your muscles, forcing your body to repair them afterwards. It is that 'repair process' that can burn far more calories than spent doing the exercise itself.
Right now pushups are perfect for you since you can only do 8 -- right around where they are intense enough for your body to burn a lot of calories after the exercise in repairing the muscles. As you continue in just a few weeks you'll likely be able to do couple dozen or more pushups as your strength increases (a man in good shape can usually do several dozen pushups without a problem). At that point you'd do well to find more challenging exercises if burning calories is your main goal -- though you could certainly continuing doing pushups too if you enjoy them. Read my Weight Training article to learn about other options for after you 'outgrow' pushups.
2138. Q:
I have a lot of stomache and chest fat that i really need to get rid of and replace with muscle, any exercise techniques I would wan't to know?
A:
The ONLY way to accomplish that is to lose overall body fat. There are no special techniques or tips -- simply maintain a healthy balanced diet rich in protein and do heavy whole-body weight training with some cardo. Read my Fat Loss articleto get started.
2140. Q:
After reading your 'Fitness Rules of Thumb' I noticed you mentioned to drink PLAIN water...I was wondering if there was a disadvantage to putting, say 1/4 prune juice and the rest water?
Also, you said to limit 'other dairy' I always thought dairy was great in a diet because of the nutritional benefits. Can you tell me what dairy we are able to eat?
Finally, I was reading some posts and know that you mention to bulk up (for a few months maybe) and follow this by a carolie cut. Where can I find more information about how to follow this second stage?
Thank you
A:
Prune juice (or pretty much any other juice) has virtually all of its calories in the form of sugar which is rarely nutritionally beneficial. I would recommend eating whole fruits (plums in this case) and drinking just water. But certainly, just 1/4 of a glass of prune juice won't do much harm so if you prefer it that way, that should be fine.
As far as dairy, the biggest problem with it is, again, sugar. Milk can have half or more of its calories come from sugar (lactose). That is why I don't recommend drinking too much milk. I do recommend cottage cheese for its high protein/low sugar content. Other cheeses and sour cream can be OK as well, in moderation.
Finally, as far as bulking and cutting, the only difference between those two stages would be total daily calories. You can pretty much take a bulking diet and turn it into a cutting diet by replacing starchy carbs (grains, rice, breads, pasta, fruits, potatoes, etc.) in most meals with light green veggies or at least smaller servings of the same carb. The only meals that should have starchy carbs while cutting should be the breakfast, and optionally the meals before and after the workouts. You can get sample bulking and cutting diets by specifying, correspondingly, 'Gain Muscle' (i.e. 'Bulk') and 'Lose Fat' (i.e. 'Cut') in my Fitness Guide.
2141. Q:
if you weigh 80 pounds how much of that is fat
A:
It depends on your height and gender, but assuming you are a typical 11-year old boy, about 4 feet 8 inches in height, you'll have very little fat, perhaps 10 pounds. You certainly should not be thinking of losing weight at only 80 pounds.
2142. Q:
how many calories do I have to burn to lose one pound?
A:
Technically speaking, 3500 calories. But counting calories is rarely the best approach to losing weight and fat. Please read my How To Lose Fat article to learn a much better approach.
2143. Q:
i'm 5'4 and weigh 51pounds is that good or bad fora girl of 14
A:
51 pounds is VERY underweight for 5 foot 4. You may want to discuss this with your parents and doctor. Healthy weight for your height is over 100 pounds.
2145. Q:
If my days begin at 6:30 am and end at 10:00 pm and my workouts are 5 days a week, in the late afternoon early eaving times. at what times should I eat my healthy fats and sugars etc protiens and carbs? And does this effect the calorie burning process while you sleep (rest)? Also should I mix in pushups and pullups with my cardio times or at early morning or before bed to help tone and firm to keep that firm feeling you experiance after workouts and cardio?
A:
Protein should be evenly distributed among all meals. Make your breakfast and pre- and post-workout meals heavier in carbs (preferably complex carbs, not simple sugars -- but whole fruits are OK) and the other meals lighter in carbs but with more healthy fats.
Pullups should be treated as a legitimate weight/resistance training exercise -- unless you can do more than 20 or so of them in a row. For that reason I would confine pullups to your back workouts. With pushups you can be a little more liberal since most men in good shape can do 50+ pushups in a row making them a little more cardio-like in that doing them often is unlikely to lead to overtraining.
2146. Q:
Hi Mike,
I usually just stick to my protein shakes, some HMB, ZMA and i get my results in the gym most of the time. But ive started to take Creatine just so i can add a little more bulk and muscle. But i usually have a post work out protein shake within 30 mins of finishing a session. And the the Creatine im taking states i should take it straight after a work out, this would mean two shakes within 30 mins of finishing my work out. Is this advisable???
A:
I would recommend having your post-workout shake as soon as possible after the workout in any case, so you can just down it then, along with creatine.
2147. Q:
i'm 47 and would like to get into shape. should i walk, run, lift weights?
A:
It depends on your goals... If you are looking to improve your cardiovascular shape, then simply starting to walk/jog/run makes sense (you'll progress naturally from walking to running as your endurance improves). If you are looking to lose weight/fat and maybe build some muscle, then you would achieve best results by improving your diet and starting on whole-body weight training along with some cardio -- please read this to get started.
2148. Q:
Hi Mike, thank you for the informative Q and A's. If I supplement with creatine, is it possible to get stronger and bigger and not gain any bodyfat? I want to get stronger and mass build slightly but do not want to gain any body fat, any sugestions? I am a 21 year old male, six foot tall, and weigh 189 lbs and have 23% bodyfat.
A:
Yes, that is basically what creatine accomplishes -- it helps you get stronger and possibly shed a little more fat than you could otherwise. Just keep in mind that the effect will not be anywhere close to the miraculous results featured in many creatine ads. Creatine is a good supplement, but 95% (if not more) of your success will still be determined by the quality and discipline of your diet and training. Also keep in mind that some weight gain is common when starting on creatine -- this is not new fat but rather new water weight since creatine increases water retention.
2149. Q:
hi i am 19 years old .i am very short(5'4) .i involved in weight lifting program for 5 months.is this will stop my growth (that is my height)
A:
There is no evidence that even heavy weight training stunts growth. What could jeopardize your growth is a serious injury, so, of course, be careful when lifting weights. Do make sure to eat generously to supply your body with enough calories to recover from weight training and have enough for any growth.
2150. Q:
Can one's muscle strength increase without an increase in muscle mass?
A:
Absolutely! Our muscles are only one half of what makes us strong. The second half is our nervous system. Think of muscles as the workers and the nervous system as the manager. A lot of workers with an average manager can accomplish a lot of work, and a few workers with a good manager can accomplish a lot of work. But most work will be done when you both have a lot of workers AND a good manager who knows how to use organize them best.
It is not uncommon for beginners to weight training to improve their strength by 50-100% or even more in just a few weeks. This usually happens without virtually any visible change in body composition and muscle size. Instead, it is the nervous system that learns how to perform a given exercise and 'organize' muscles to do it more effectively. Another example is elite Olympic weight lifters or power lifters who compete in weight categories. An elite lifter may be able to lift three times or more than an average person of the same weight. Even though the lifter usually has somewhat lower body fat and more muscle, that difference alone does not account for the vast difference in strength. Instead it is the nervous system of the elite lifter that's superbly tuned for performing certain exercise(s).
2151. Q:
hey mike. i got a couple questions.. 1) im taking a week off from the gym, how many calories less should i eat so i maintain my weight? 2) im currently bulking right now, i plugged what i ate today into fitday.com and it was about 3400 cals, 289g protein, 320g carb, 102g fat. or a 35/37/28. im 6'4 215 right now. 3) have you ever heard of HST? or have you ever done the program or had experience with it?
A:
1) For just one week off I would just keep the calories the same.
2) Your calories protein/carbs/fats look very good. If you are finding that the weight gains are not coming as expected, then focus on increasing carbs.
3) I am somewhat familiar with Hypertrophy-Specific Training (HST) and for the most part have not observed good results from it. In one case, a person who was making good progress with traditional heavy, to-failure training went on an HST cycle for a few months and actually regressed. Some people swear by HST, so it must be working for them, but I don't think it's the best program for an average person. This is just another example of how there is no one ultimate program and what works for some doesn't work for others. If you are interested in HST you can certainly try it -- best case scenario you'll discover a great program and worst case you'll lose a few months and learn what doesn't work for you (which in itself is quite valuable).
2152. Q:
hi mike- i have manboobs and i have been doing bench presses and my right pec has flattened but my left has suffered! im not sure if this is because im right handed and i find it difficult to flatten my left! could you help me on this ! my second point is i have a flatish tummy until u go down to my lower abs and theres a huge bumb looking like a tyre however when i prod it, it feels firm and build and i dont know how to flatten my tum! what im looking for is a flat chest and slightly toned abs!lastly i have a biggish hip and bum area around my waist i have tried workouts and some diets but theres no affect on all my 3 issues! i have also tried running but that hasnt improved my 3 issues it has just improved my stamina! could you give advice on what workouts diets or routines i should be following to get a slim non bumpy or flabby waist and flat pecs and a flat toned stomach area thanks!
A:
Uneven development like that is not uncommon. One approach would be to use dumbbells instead of the barbell -- that will force your weaker side to pull (or push!) its fair weight and eventually catch up to your stronger side. Beyond that, there is not much you can do to fix the extra fat other than to improve and maintain a good diet and keep at weight training. The better shape you are in, the harder it is to keep making progress, so you have to make sure your nutrition are training are as good as they can be. Good luck!
2154. Q:
how do you gain one pound in a day
A:
If you mean how can one gain a pound of fat in a day, then it takes overeating by about 3500 calories -- or around 6000 calories total in one day for an average person.
If you mean how can one gain a pound of bodyweight in a day, then it happens randomly all the time -- our weight swings by 5 pounds or more during the day depending on what we eat and drink and when we weigh ourselves. This doesn't mean the person actually gains 5 pounds of weight that day. It just means we are weighing some of the food/water that will eventually be eliminated. As the diet changes from day-to-day it's not unusual for bodyweight to fluctuate by a pound or two as different amount of food/water is retained in the system.
Finally, if you mean how does one gain a pound of muscle in one day, then that's just not possible in any circumstance. A good muscle gain pace is one pound every two weeks and it's plausible to gain a pound of muscle in a week when eating A LOT (this would cause significant fat gains as well, of course). But gaining a pound of muscle in one day is not possible.
2155. Q:
i weigh 260 35 year old fat belly but all other ok taking testosterone 200 mg q week how long will it take me to get big and cut if working out 2 days a wek
A:
I am sorry, I cannot advise on the use of anabolic steroids.
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