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...

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 th

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.

Q: how can i make my calves 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.

Q: I'm 13, 5 feet tall, and weigh 95 lbs, am I healthy?

A: Those are perfectly healthy numbers.

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.

Q: I have read that in order to lose the last bit fat of belly(when u are already thin)is to bulk up then restart diet again.Only this way will go and not with cardio.This way use models and bodybuilders also.Is that correct?And if so how much bulk up u need to do in order to achieve that?

Q: How long should i rest between sets if i am doing heavy weight training, and how long should my entire workout be, excluding stretching

A: The heavier the weight you lift to failure (in other words, the fewer reps you do before failure), the more time you should allow between sets. Go with something like 60-90 second rest if you use weights you can lift for more than 12 reps, 90-120 seconds for 10-12 rep weights, 120-150 seconds for 7-9 rep weights, and 3+ minutes for when you reach failure in 6 reps or less.

Q: what kind of whole food will give me lots of healthy amino acids? also, are eggwhites similar to whey, or slower burning like casein

A: Any lean meat, chicken, or fish, as well as eggs, cottage cheese, or whey powder will give you the complete set of essential amino acids. Beans, lentils, and soy also provide near-animal quality protein and if supplemented with rice, will equal animal-source protein. So getting amino acids in your diet is pretty easy.

Q: how to maintain my 160 weight as it is

A: Maintaining existing weight is usually very simple -- just keep eating the same way you've been eating before! If your old diet maintained it before, then it'll continue maintaining it in the future as well. If you increase your physical activity, increase how much you eat a little too to compensate for extra calories burned. But for the most part, just keep on eating and doing what you have in the past and everything will stay the same.

Q: My Body is literally malfunctioning. I start breathing hard when I am just sitting quietly or watching TV. I lose my breath going up stairs. I want to lose weight, but its impossible. I CAN'T STOP EATING! I'm a 200 lb. male, 5'9". I don't know what to do.I think I'm waiting for a heart attack. Please tell me what I can do or should do. I am willing to do anything!

Q: What is the best way to work my leg muscles, to gain muscle, using only free weights?

A: Free weights are actually the best way to build muscles in legs or anywhere else in your body. For the legs, the two best exercises are probably the squats and the lunges and there are several varieties of each.

Q: how many calories should be burned every day

A: The answer is going to very different for different people, so there's no way to answer it without knowing more about you and what you're trying to do. The answer could be anywhere from 1200 calories which might be enough for an older woman to 5000 or more calories for a football player who's trying to bulk up for the upcoming season. If you're trying to lose weight, then you can fill out my http://www.mikesfitness.com/content/fitnessguide to see my diet and training recommendations, including detailed calorie breakdown.

Q: im 13 and i fit into size 14 clothes am i over weight?

A: Most likely, yes. The best way of telling if you're overweight is by looking at your height and weight. For example, if your 5 foot, then anything over 128 pounds is considered overweight. If you're 5 foot 4 inches, then anything over 145 pounds is overweight. If you're 5 foot 8 inches, then anything over 164 pounds is overweight.

Q: hello mike is it possible for one to lose muscle mass safely
im am a bit muscular and would like a lean body

A: Losing muscle is very easy -- simply lose weight by undereating without exercising. But it's very rarely a good idea! Please read http://www.mikesfitness.com/content/get-rid-of-unwanted-muscle-mass and http://www.mikesfitness.com/content/lose-extra-muscle before you decide to go ahead with that plan.

Q: how can i lose 20 pounds in a month and a half?

A: Trying to lose more than 10 pounds or so in a month and a half is counterproductive, unless you're very overweight. Your body can lose only so much fat quickly -- the rest of weight loss qill be in the form of muscle and water which almost guarantees that the weight will come back with a vengeance, mostly in the form of new fat. I recommend losing about 1 pound per week if you want the weight to stay off for good. Please see http://www.mikesfitness.com/content/best-way-to-lose-most-weight-in-2-mo... for more on this topic.

Q: How to lose Man boobs.

A: Please read my fat-loss article.

Q: creatine good and bad results

Q: how many calories does football burn

A: Football is an excellent fat-burning sport. A 180-pound man can burn around 700 calories in one hour of competitive football. Certain positions, like linemen specifically, will burn the more than others of course. And if you train for football with a mix of cardio and weights you'll burn far more calories in training.

Q: I am a vegetarian woman who needs more protein, is Nitro Tech better than other whey products due to nitric oxide ingredient?

A: Nitro Tech is a perfectly good whey protein, but the stuff about nitroxen and insulogen is all marketing fluff. You can get exact same results from most other whey protein powders.

Q: Mike, the only workout methods i have are push-ups, a few 5-10 pound dumbells and a treadmill...so i really don't have much work-out equipment...is there any way i can make use with what i have?

Q: hello mike i was wanting to know how if my free weights are better than my total gym i use them both but which is better?

Q: what if the rib cage is the cause of your man boobs

A: That doesn't happen. You can have a large rib cage leading to a big chest overall, but your rib cage will never cause 'boobs' to appear since it's even everywhere and doesn't have any bumps. In vast majority of cases 'man boobs' are simply extra fat deposits around the nipple area.

Q: will calisthenics or excercise help burn the extra calories of eating a heavy meal?

Q: Hello mike i was wondering if there is any special way to 'cut' Muscle faster because i want to look good because im only 15 and not many of the girls i hang out with want a guy thats all bulk you know what im saying?

Q: is there a way of definitely getting rid of man boobs

A: Absolutely. Everything you need to know is in my fat-loss article. Read it carefully, including the two articles it references and then follow its directions to Mike's Fitness Guide.

Q: Hi Mike. I am 5 foot 4.5 (4 and 1/2) inches, 14 years old and I weigh 97 pounds and I think I am obese, could I be? How can I find this out?

A: You are absolutely NOT obese! If anything you're underweight. All you have to do is eat healthy, with plenty of whole fruits and veggies and stay physically active in whichever way you prefer and you'll be in absolutely no danger of ever being obese.

Q: how young can you be to start weight training

A: You can and should be physically active at all ages. Weight training specifically you can start early too (as young as 12), BUT you must be responsible around weights, have an adult supervise and spot you, and most importantly use only light or moderate weights and not push yourself too hard till you're at least 16. The reason is that a serious unjury at young age can stunt your growth! So while there's nothing wrong with weight training when young, you should always always always put safety first.

Q: how many calories do vegetables have?

A: Please use http://www.mikesfitness.com/content/nutritionfacts for very detailed info including calories, protein, carbs, sugars, fats, vitamins, and minerals for over 5000 foods!

Q: hello mike i have a question about yep you guessed it man boobs. Can they be lost doing chest exercises?

Q: how can i get a six pack in a week?

A: You can't. Set a realistic goal for yourself and then develop patience and discipline to reach it. For an average young man without much muscle and with a bit of a gut 1 year is a good target for reaching the six-pack. Look around my site for lots of advice and article on how to get there.

Q: how can a man lose extra muscle
i dont like looking bulky

Q: how do i get rid of my chest fat

A: Please read my fat-loss article.

Q: what's a good way to boost your metabolism for the start of the day so it stays higher for the next several hours? besides cardio, what could be done with a home dumbell, barbell set and a general home environment?

Q: how many calories should a thirteen year old eat

Q: How many grams of protein are included in a boiled sligh slice of turkey?(as we buy them on the supermarket?)I work somewhere and i buy them to fill my body with protein the hours of work.Its eat 2 meals like these (plus a special kind of bread)when i work so i keep my metabolism active during even my job hours.

Q: Mike, once again the guy from 591. i have a little bit of man boobs but you said to bulk because its my 'prime time to gain muscle' ive heard some place say not to do decline benches because it makes them more visible, should i do that?

A: Yeah, I would agree with that. If you want to try and offset your man boob problem, prioritize incline bench press instead so you can develop your upper chest. And do plain flat bench press instead of decline.

Q: Mike, i was curious to know if you have man boobs, does it prevent you from gaining mass on your chest. Can you still gain size in the inner part of the chest?

A: Check out http://www.mikesfitness.com/content/does-gynecomastia-prevent-gaining-mu... from yesterday.

Q: What exercises burn fat and help one to lose weight?

Q: hello, I want to know is there any way improving neck and cheeks muscles i know its kinda weird question but me training since four months gained muscles everywhere except for the neck and cheeks . My problem is
1)my face doesnt look like of a guy gymming, it still looks very weak,
2)poor english sorry.

Q: hey mike, i'm 16, 140lbs, 5'8', not very strong, i've just started to work out 3 times a week and am taking Muscle Milk...how long until i see some real results? my chest and arms are my real weakness right now. legs aren't an issue, that's where most of my muscle is.

A: If you have a good diet and exercise, then you should see first results real soon, within a month. It won't be anything spectacular, but you should see the difference. The longer you keep at it, the better the results become, of course.

Q: how often to exersize

A: It depends on your goals, but for an average person looking to lose some fat and maybe build some muscle... Anywhere between 2 and 5 days a week for weight training, 1 hour or less per session. For cardio my recommendation is only 2-3 times/week, 20-30 minutes at a time -- I like to structure fat-loss around primarily diet and weight training. However if you enjoy cardio, you can certainly do it more often, even every day. If you do a lot of cardio, keep your weight training to fewer sessions and vice versa.

Q: What is the best way to strengthen my upper body and have ripped muscles

A: Weight training is certainly a good place to start: please read my weight training article. I describe bodybuilding-style training there, which is not strength-specific, but will certainly give you very good strength gains anyway.

Q: I'm a 41 year old woman, I've been weight training 3 times a week. My question is how long does it take to build a pound of muscle?

Q: how many feet in a 5k

A: 5 kilometers is 3.1 miles or 16400 feet.

Q: If you have gynecomastia, does it prevent you from gaining muscle on your chest. I have a small case of gynecomastia, and noticed that my inner chest isnt that developed. My upper is.

A: No, it should not affect your ability to gain muscle and in fact the gaining of muscle should mask gynecomastia quite a bit. For your inner chest, try close-grip bench presses (hands about shoulder-width apart or even a little closer). It's a tremedous tricep exercise that happens to hit the inner chest very well too.

Q: how many calories do sit ups burn?

A: Please see http://www.mikesfitness.com/content/how-many-calories-do-you-burn-while-...

Q: how many calories do you burn while doing sit ups?

A: Very few, and it doesn't really matter. Sit ups are just one exercise that targets only a small part of your entire muscle mass. Situps are maybe 5% of what a good complete fat-loss program should be. So don't worry about situps or any one other exercise and instead focus on have a good overall program, including a fat-burning diet and heavy whole-body weight training. Please read my fat-loss article and follow its directions. Good luck!

Q: how many calories does the average person burn per day with no exercise?

Q: how to make my butt bigger?

A: Please see http://www.mikesfitness.com/content/foods-that-make-you-have-bigger-butt

Q: can you lose 3 pounds a week?

A: You can certainly lose 3 pounds of weight per week, but for most people that would be counterproductive. Even though we always talk about 'losing weight', we really want to lose FAT, not just weight. It is fat that gives us the flabby chunky appearence and it is extra fat that carries a host of potential health problems.

Q: i'm a 25 yr old female, and want to know how to lose the love handles and belly fat

A: Same way as you lose fat anywhere else on your body -- through a fat-burning diet and heavy whole-body weight training and some cardio. It's impossible to target JUST your love handles and belly fat but by losing fat overall you'll lose on in those places too. Please read my fat-loss article carefully and follow its directions. Good luck!

Q: how to increase number of pushups

A: The simplest way is to simply keep doing pushups a lot. You can do them 2-3 times per day to failure, which means do as many in a row as you possibly can. Your pushup strength will build up real fast. You could do weight training to increase chest and tricep strength as well, primarily through the bench press exercise, but really it won't give you significantly better results than just doing pushups.

Q: How do yuou lose fat around your thighs and butt

A: Same way as you lose fat anywhere else on your body -- through a fat-burning diet and heavy whole-body weight training. It's impossible to target JUST your thighs or your butt (despite what all the infomercials say), but by losing fat overall you'll lose on in those places too. Please read my fat-loss article and follow its directions. Good luck!

Q: how namy calories does a crunch burn no one can tell me the exact number please help!

A: The reason nobody can tell you the exact number is because it's pretty much irrelevant. Counting calories is a poor way of losing fat, especially when it comes to resistance exercise (such as crunch or pushup or any weight lifting) since the idea behind resistance exercise is to burn fat AFTER the exercise is over while muscles are recovering. So I'm not going to be able to give you a number either.

Q: Should you exercise the day after your previous workout if your muscles are still sore? One day I exercise, Next day, Is bad to exercise next day?

Q: I'm obese, and I decided to try one of your programs in an attempt to get fit again. After I did it my legs were weak, as were my arms, and somehow I got a bruise on my forearm. Is this a good or bad thing? Today I'm still a little stiff, but not too bad at all compared to what it felt like last night. Is being stiff and sore normal for someone like me who is overweight and hasn't exercised? I was also wondering what some good stretches are. There was one more thing...right - what's the differance between elevated feet pushups and normal pushups? Thanks again.

Q: Is sweet potatoes good for you?

A: Yes, sweet potatoes are an excellent food choice! They are the best starchy veggie (ahead of carrots and regular potatoes).

Q: hello i would like to know how can a man get rid of unwanted muscle mass

Q: Hey mike, in 591 i gave you my bulk diet, it is pretty much the same still, except for breakfast i eat a peanutbutter toast and a banana along with what is there. (still no gain as seen in Q. 760) what should i add for my extra 300 cals, and what meal do you think?

Q: how many carbs can you have per day?

A: It's not a matter of just controlling carbs if you're serious about losing fat. Please read this.

Q: I am morbidly obesed, and I want to start today loosing my weight. I've done a lot of research, and I'm ready, but I just need to know the quickest, smartest, and most effective way too loose. What is the comparison of calories intake and burning that needs to happen for me to loose weight effectively? I'm 26 years old, female, 5'9,and 285 pounds.

Q: How do I lose stomach fat from having babies

A: The best way to lose extra fat is a solid fat-burning diet plus heavy whole-body weighttraining with some cardio. Please read my fat-loss article carefully and follow its directions. Aim to lose about 1 pound per week for sustained long-term fat loss. Good luck!

Q: how to get rid of stubborn belly fat

A: The best way to lose extra fat is a solid fat-burning diet plus heavy whole-body weighttraining with some cardio. Please read my fat-loss article carefully and follow its directions. Aim to lose about 1 pound per week for sustained long-term fat loss. Good luck!

Q: What is being burned when doing push ups? And how much?

A: Please see http://www.mikesfitness.com/content/how-many-calories-does-one-push-up-burn

Q: Hey Mike, a couple weeks ago you and me worked out a bulk diet, i think its somewhere in the late 500's, i said i was like 200, and now 2 weeks later im still the same weight

Q: Hi Mike, i am 24, weigh about 135lbs, been doing weights for about 12 months, i have noticed some growth but was wondering how long it will take to get big, say about 200lbs, i work out three times a week using split days.

A: How big you get will depend entirely on your DIET!! What you do in the gym is break down muscles. Then in between gym sessions your body goes to work to repair the muscle damage and, if enough nutrients are available, make them a little bigger. So you need to make sure you supply enough food to your body to help it repair and build up muscles.

Q: Mike, I'm trying out your 'no equipment' program, and there is no way I can do the pull-ups. I don't have the equipment needed and I can't buy it, and I've looked everywhere I can think of to find a makeshift one but there's nothing of that sort at all. (And since winter's coming I can't use any branches or anything.) What do I do?

Q: im 16 male 5ft 5 i weigh 200lbs i need to get to 140lbs by june 12th please help me i wanna be able to go swimming in front of other people for once

Q: best way to get abs.

A: You need to have a good diet to burn fat and do heavy whole-body weightlifting to burn fat and maintain high metabolism. Please read Fat-loss article carefully and follow its directions.

Q: I use an 100% whey protein that gives me about 23 grams of pure protein every time i use it.Is that protein better than this i get from normal foods?What i do now is take main protein from food i eat daily and in case the food we have at home doesnt contain any protein then i use this i bought to take the protein i need.Do i use this product correct?Also,how much protein can a human body disgest succesfully in 3 hours?I have heard around 25 grams.Is this correct?

Q: I get done working out at 9pm 5 nights a week, should i have anything to eat or any protien mix after that? I do three nights weightlifting and two cardio.

Q: Hi Mike, I decided to tryout your 'No equipment at home' routine. Does it really work? I'm trying to lose around 30-70 lbs in about 1-3 years. Will I be able to if I stick to the routine? Oh and is there a staff answering these questions or how does that work (just wondering)?

Q: Hi mike, i am from question 743 u aked for my diet as detailed as possible...and well for breakfast i know i arent that good i eat cookies but im stopin that and replacing it with cheerio's and some O.J. for lunch i am starting today a Peanut butter and banana sandwish with some basked chips and a gatorade, my mom is on weight watchers so for dinner we usually have a well balanced meal, and a salad, but like i said i started this diet today...should i be ok? what should i do to lose 40 punds of fat and put 30 pounds on my bench press?

Q: what is slender

A: That's really in the eye of the beholder. The only comment I'd make is that even if your goal is having a slender or even fragile physique, please do not ignore weight training as one of your best allies in getting there! Just because you lift weights does not mean that you'll become bulky and muscular -- by combining a fat-burning diet (which means you're losing weight) with heavy whole-body weight training you'll achieve a slender toned physique.

Q: Hi again, I posted 737. In the no-equipment program, I'm not sure I can complete any of those sets. Is that alright seeing as how I'm just starting? I can do the jumping jacks, probably lunges, and mabey the squats. Probably not though. I know I cannot do that many push-ups (I can do about 5...and that's pushing it), crunches, or pullups.

For the walking lunges, do I actually have to move while I do it? I know that sounds like a stupid question, but is it the same as standing and doing a lunge?

Q: How come all of my friends can eat a lot of junk food without getting fat? I weigh over 200 lbs and I eat healthier than some of them, I know metabolism is involved but it can't be like that with ALL of my friends can it? Can being overweight be generic or is that a myth?

Q: how to lose man boobs

A: Please read the fat loss article carefully and follow its directions.

Q: whats a healthy weight for a 5 ft 5 inch male

A: Between 120 and 145 pounds.

Q: 15 year old from 724 i already use 5kg weights that is as high as i can go before i could harm myself i know from experience and i do about 40-50 reps of the exercises i told you and i do eat a lot of fruit my from a estimate i am likely to end up between 6'3 and 6'6 and about 160-170 would be a good weight from me. I am also very healthy do not smoke drugs and i only drink at christmas (i know i shouldnt :P) but i have taken your advice and am trying green beans and lettuce in meals. I dont want to have buldging muscles i am not even bothered about six pack just a flat solid chest.

Q: hey mike, i just notcied your new recommendations for things to try... why are you endorsing the bowflex? machines are inferior to free weights since you dont get the same type of movement, am i right? and at that price your could afford a several year gym membership.. also, have you ever read arnolds encyclopedia? that has tons of good exercises, and otehr good stuff

Q: what is a good weight for someone who is 5 feet?

A: Anywhere between 100 and 120 pounds is good.

Q: how many calories do push ups burn?

A: See http://www.mikesfitness.com/content/calories-burned-doing-pushups

Q: I am 15 weight about 185 pounds and am 5ft 11in i really try losing weight i do basketball for about 70 minutes every day and do 50 dumbell bench presses, dumbell flies, 40 dumbell lunges and 75 crunches every week day but dont do the basketball on weekends. I have fat under the top of my arm, on my stomach, on my thighs and i have manboobs. i do eat as healthily as i can but i dont like vegetables. also i have just begun drinking 8 glasses of water everyday. WHAT AM I DOING WRONG?!?!?!

Q: how do get smaller nipiles my are bit big i want flat chest

Q: i have a lil bit of a butt but i want to lose weight what kind of foods help your butt get bigger

Q: I'm fat. I need to lose weight fast.

Q: how many miles are in a 5k run

A: There's 3.1 miles in 5 kilometers.

Q: same person who wrote question 707, alredy got another lol. what is the average amount of pushups and situps for a 13 year old, 95 pound male?

A: Honestly, I am not sure about averages at that young an age. I'd guess somewhere around 35 situps and 25 pushups for boys, but it's more a guess than anything.

Q: will taking amino acids help me to lose weight?

A: No, by themselves amino acid supplements will do absolutely nothing for you. Amino acids are simply protein building blocks and you get them when you eat almost any food, especially protein-rich ones like meats, fish, dairy, legumes, and some veggies.

Q: What do you reccomend as some of the top fat burning supplements that are highly effective in: 1)burning fat, 2)appetite control, 3)thyroid enhancing, and 4)metabolism boosting all in one? (examples- Hot-Rox, MAN Scorch, Animal Cuts). Thanks for your expert opinion.

Q: i am a male 13 year old, how do i get this layer of fat off my stomache, i do alot of situps and my stomache is hard but i just cant get the layer of fat off???!!!

A: Situps by themselves won't do much to get that fat off. At your age all you have to do is make sure you eat healthy and are physically active as much as you can be and your growth will naturally take care of the extra fat. Physically active is pretty straightforward -- anything from school sports to biking to mowing lawns.

Q: I can't losew eight. I am 14, 200 lbs. and 5'9. I have no motivation to lose weight. :(

Q: i want to get leaner arms

A: Leaner arms or leaner anything else requires loss of body fat. Please read this article carefully and then fill out http://www.mikesfitness.com/content/fitnessguide specifying 'Lose Fat' as your goal for a complete program prescription. You can't have a quality fat loss happen fast, so have reasonable expectations and commit to the program for the long haul. Losing around 1 pound per week is the best pace for long-term sustained fat loss. Anything much faster than that will backfire on you.

Q: how to lose man boobs

A: Please read this article carefully and then fill out http://www.mikesfitness.com/content/fitnessguide specifying 'Lose Fat' as your goal for a complete program prescription. You can't have a quality fat loss happen fast, so have reasonable expectations and commit to the program for the long haul. Losing around 1 pound per week is the best pace for long-term sustained fat loss. Anything much faster than that will backfire on you.

Q: kettle bells

A: See http://www.mikesfitness.com/content/are-kettlebells-good

Q: I wrote question 684 and 685 (sorry should have mentioned that) during the day I eat normal good foods, low cal, low fat, but like I said, at night I'm starving. I usually crave and want brownies, cookies, pizza, all that bad stuff I cut out of my diet. At night, the healthy foods just don't satisfy me. Any sugestions?

Q: Mike, what will happen if I suddenly exercise really hard(not exercising before) Will I push myself too hard? Is that good for you? I am really out of shape I lose my breath going up stairs.

Q: Hey, I just tried doing some common exercises (push ups etc.) and I can BARELY do 5 push-ups, about 2 comfortably. And I can't do over 10 crunches or sit-ups properly. How am I supposed to lose weight this way if I can't even do it?

Q: Hey I have a few good questions for you Mike:

I'm 15 and since I live in the country I was wondering if these activities would be of any or alot of use:

The area I live in is quite hilly. I was wondering if I did a 1 kilometer lap a few times if that would amount to much/any weight loss if I did it every time I got home from school. Usually after I bike alot my mouse is dry and my legs feel like jelly, does this mean that I had a good workout or that I'm dehydrated and have bad leg muscles lol?

Q: What are the best exercises to do to get rid of a pot-belly and love handles??

A: Unfortunately it's not just a matter of a few exercises. You need to get a good handle on your diet and have a complete whole-body exercise program. Please read this carefully, including the other articles it references and then fill out http://www.mikesfitness.com/content/fitnessguide for the diet and exercise programs.

Q: Hello,i'm 5'9 150 pounds,i only may be one meal a day,and i'm full..I'd love to gain weight maybe 20,25,30,even 40......Please help

Q: I am doing cardio 3 times a week and strength training with resistance bands 3 times a week. I've lost about an inch so far but I've yet to lose any weight. I want to be slim and toned not full of muscle. What am I doing wrong?

Q: How can you tell if it's fat built up in the chest producing 'man-boobs' or if it's gynecomastia?

A: For 95% or more of people, it's just extra fat that can be effectively lost through a good fat-burning diet and exercise routine. Very very few actually have a medical condition which requires drugs or surgery.

Q: Hi, I submitted question 667, but I have one more question. How can I stay with a routine. I've tryed exercising before, lasting about a week or two, then I get bored of it and stop. If I stop once I never start again...are there any effective ways to not lose focus?

Q: I need exercises to get rid of a large belly

A: It's a matter of having a good fat-burning diet and doing heavy whole-body weightlifting. Doing just any one or two or three exercises will be limiting your fat-burning potential to 10 or 20 or 30 percent of what it could be. You need to exercise ALL muscles to burn fat, whether it be from your belly or anywhere else. Read this for more.

Q: which sport do burns fats the most

A: Strength and power sports like wrestling, football, olympic weightlifting, etc. are the most potent fat-burners at competitive level, in large part because of their training protocols that involve resistance training. At recreational level, differences between different sports diminish and I would recommend choosing recreational sports based on how much you enjoy them as opposed to how much fat they burn.

Q: what is the lowest bodyfat percentage for an average person can acheive (man), who trains hard and regularly at the gym following a good diet?

Q: what is the best way to lose inches around your waist?

A: Best way is a fat-burning diet to lose 1-2 pounds/week combined with heavy whole-body weight training combined with a bit of cardio. Please read this for more.

Q: What is the average amount of calories burned doing normal everyday things no strenuous exercise. And then how many calories would be burned if added 35 min aroebic and 49 walk?

Q: what is your oppinion on kettle bells? are they really that good to use vs weights and ez bars?

Q: I run the mile and a half in exacly 9:16 at my cross countrymeet, and im 13. Is that a good time for my age?? I also run the mile in 6:00 mins. is that good too? Please tell me the truth!

A: Yeah, that's pretty darn good! The thing about doing 'good' is that you should only compare against yourself. If you start measuring yourself up against others it'll distract you from your own training and progress and you'll lose focus. So don't worry so much how good you're compared to others, but instead make sure that you're always better than you were two months prior!

Q: I want to do exersizes to make my butt bigger

A: Try squats and lunges. You can find info for them in the Legs sections of the Exercises page.

Q: hey mike, im im 16 5 feet & 5 inches, im 135 pounds and i workout does it sound lke im bulky

A: Your weight is perfectly normal for your height, so there's no reason to suspect that you're bulky.

Q: I have a problem I dont knOw if i have extra fat on my chest or its just extra skin. Im 5' 11 and im 15 years old. I weigh 160 lbs. I used to weigh 189 but lost about 30 lbs in a 3 months period. Is it extra skin or do I still have fat in my chest?

A: It's quite likely to be fat. You lost a lot of weight in a short time which is never a good idea, especially at your age. The result of it was that the weight your lost was a mix of muscle and fat with the end result being that you haven't lost as much fat as you could have if you took things slower.

Q: is there any pill i can take to reduce my over eating habit or any tip

A: Sorry, it's harsh, but looking to pills to control overeating is just completely wrong and misguided. You'll just compound your overeating problem by relying on drugs. EATING RIGHT IS COMPLETELY IN YOUR CONTROL. You know it just as well as I know it. All you have to do is resolve to eat better and simply do it.

As far as tips to prevent overeating, that is actually something I can help you with:

Q: What do You think about the One Day Diet?

A: There's probably a dozen different pills and programs that go by that name that are all, basically, junk. They're designed to sell by appealing to your lazy side. It's completely impossible to lose any significant amount of fat in one day and losing fat is the only thing that matters. It IS possible to lose a lot of WEIGHT in one day, almost all of which will be muscle and water and all of which will come back in a hurry and with extra fat.

Q: Mike, yesterday was my shoulder day. i did military presses, shrugs, and upright rows, but i didnt get a burn at all today. nor have i been able to for the last month. i used to do behind the neck lat machine, shrugs, and machine military presses and i always got a burn. it shouldnt be my form, because i can feel the muscles burning immediately after the set.

Q: How long does it take for sit ups to start having a strong effect. I do about 150-200 a day? Also, good diets/lifting programs for gaining decent size muscles.

Q: How many times should a person work out?

A: Anywhere between 2 and 5 times per week is good. If you count cardio workouts too, then up to 7-8 times/week total (weights + cardio). You can find more info and some sample weekly workout programs in my Weighttraining article.

Q: i do eat rice alot,in fact there is hardly a day i don,t eat rice so i want to know wether that,s what have been making me grow fatter

A: White rice can definitely be a fattening food over time. It alone is unlikely to make you fat unless you really overeat it. But combined with a sedentary lifestyle and/or other junk foods and sweets all of that will make you fat. Try to cut down on white rice, definitely cut out sweets and other junk, and start exercising.

Q: how namy calories does white rice have ?

A: To find out how many calories, protein/carbs/fats, vitamins, and minerals any food has, go here!

Q: How much calories are in squid?

A: To find out how many calories, protein/carbs/fats, vitamins, and minerals any food has, go here!

Q: also for 634, instead of ANOTHER fruit in the morning, can i have a piece of toast w/ peanut butter. or is 4 slices for both my sammiches+1 more for toast in the morning to much bread? plus, do you think 2600 calories or whatever you think the new estimate is, is still too little for 6'3 200?

Q: Hey Mike, in 623 i commented about how crappy my day at the gym was., im on a new diet which i posteed on 591 along with my workout sched., i believe. lately the last week ive been real tired, liike today right when i got home from school i fell asleep for an hour and a half.., also, normally im about 203 lbs, and i dropped down to 198, then today im like 200(measured right when i woke up)

Q: calories burned doing pushups

A: Not a lot, but more importantly you need to understand that counting calories is a very poor way to lose extra weight. See http://www.mikesfitness.com/content/how-many-calories-does-500-crunches-...

Q: I dont think its fair to classify someone as 'overweight' if they weigh just one more pound than their ideal weight.That is the standard that is used when you hear statistics which say that 62% of americans are overweight. its blown way out of proportion.

A: Overweight is defined as weighing more than the upper limit of acceptable weight range, not just more than the ideal weight. For example, for a six-foot person (man or woman) overweight is being 185 pounds or more. For a five-foot-six person, it's being above 155 pounds.

Q: I am 14, female,145 pounds, and 5' 6. I am in the range of normal weight but I have a slight gut and bulky thighs. What sort of healthy eating and exersize would help me to attain a slimmer figure (I have a 36 inch waist and I want at least a 29 inch waist), and within what estimated range of time? Also, would you please give me some simple exersizes for building my pectorals? (I've heard they improve bust size). Thanks.

Q: why do posers go to gyms if they dont care much about working out?

A: I don't want to speak for all, but I'm guessing many like socializing in the gym :)

Q: how many carbs can i eat a day to lose 20 pounds?

A: Sorry, it's not as simple as just controlling carbs. I recommend you fill out http://www.mikesfitness.com/content/fitnessguide specifying 'Lose Fat' as your goal to see the suggested diet and exercise routine. You also may want to read this to learn some reasons for the program I suggest. Good luck!

Q: is there a way to see if i just have excess fat or gynocostia, becase when i was younger i was much thinner i i didnt have any fat on my chest, only after about 15 did i notice it but by this time i had alot of belly fat aswell,

any help?

A: With a lot of belly fat your chest problem is 99% sure to be simply excess fat and not any inherent problem that requires surgery or other medical intervention. Please read this article to learn the most effective diet and exercise to lose the chest and the belly fat. Good luck!

Q: Is it possible to lose weight without a change in body composition? for example : a 200 pound man at 20% BC goes to 190 pounds with a 20% BC.that would mean that the person has lost 2 pounds of fat and also has lost 8 pounds of muscle.

Q: how good is creatine mixed with a high protein diet (i train very hard in the gym 5 times a week, 3 weight days 2 cardio 2 rest). would taking it stop my body from producing it?

A: Good question! Creatine is one of the few proven safe and effective supplements. Most people will benefit from creatine supplementation through increased strength in weight training (it won't do anything for endurance cardio exercises). Some people (20-25% of population) are not sensitive to creatine and will not gain anything out of it.