I am currently a 14 year old boy, who is 6 foot tall 180 lbs and 25% body fat. I am very unhappy with what I see when I wake up in the morning and I hope you guys can help change that. Should I calorie cut? I’ve heard it is dangerous when you are growing like I am. What workout program would you recommend? Since most workout programs are targeted for adults. Finally, what would be a weekly plan for me to lose body fat and gain muscle? My goals are for my abs to be visible at 9% body fat by Memorial Day next year. So I you please help, that would be great.
Thank You!!!!!!
Yes, most workouts are targeted for adults, and while you are not legally an adult... your body is ready to be one. I began training (ie. lifting weights) at 12 years old. I've done martial arts since I was about 8 years old... almost 40 years later I'm still doing the same things. Train properly (technique, frequency, intensity, duration, etc.) and all will be fine. If you have a knowledgable coach in your area he may help you. Or even better... find a martial arts academy. The best martial art is the one you enjoy and will stick with for years to come. I recommend Brazilian Jiu Jitsu, Sambo, Judo, Muay Thai, or MMA. BJJ is definitely number one if that is an option.
At 14 you probably have little to say with what food is being bought at the grocery store, but you can moderate the amounts you eat. For now, begin training in one of the ways stated above, and if fat is not coming off then begin reducing what you are currently eating. Obviously no candy, no sugary sodas or drink (i.e. juice), and in general as little sugar as possible. From there, you can begin reducing grains or other carbohydrates. Keep it simple and you'll be okay.
On a bigger note, I can not stress enough how import and life changing it can be for you to get involved in a challenging and/or competitive athletic endeavor like martial arts. You will likely find that your confidence will grow, and your unhappiness with your appearance will subside. Your body is simply a vehicle that moves the real you about in this world. There are plenty of people who walk around with ripped abs, but disgusting character. Focus on developing character, discipline, and kindness and it will all workout.
All the best.
Answered by Roman Footnick
Hey! I am a 21 year old Female, weighing 156 pounds and i'm 5'7 tall. I recently gained so much weight in the past year, due to college and stress eating. So I decided to hit the gym in the beginning of March 2017. I have been loyal to going at least 3-4 days a week. My workout consists of jogging 2 1/2 miles, squatting, ab workouts, jump rope, and a few other machines that work my arms and legs. Since I have been there for a month, I decided to start burst training on the treadmill. I know with interval training, I will be burning more calories at rest and gaining muscles as well as losing fat. I want to at least do it 3 times a week. How can I fit this into my schedule? Also, if I do burst training one day, do I have to skip the next gym day, or can I go and work on my regular routine? I was thinking maybe 1 day burst training minus the 2 1/2 miles, and the next day my regular routine.
Thank you so much!
Not knowing your current progress and assuming you are moving in the right direction with your physique, your idea at the end of your question is a good one. Begin slowly incorporating burst training (HIIT) into your schedule. If your body (i.e. joints and muscles) do well with HIIT then I'd recommend doing more HIIT and back off the steady state running all together. IF... you really enjoy time on the track or treadmill and/or really enjoy steady state cardio you can walk (instead of run) and get about the same benefit while lessoning the impact on your joints.
Keep it up and remember that most people lose fat in the kitchen, not in the gym. Release your stress in the gym and not on food, and you should be able to achieve your goals.
Good luck!
Answered by Roman Footnick
Hi, I'm 18 years old, 385 lbs, male, and I've lost about 55 lbs since October of last year. I currently have no medical issues (besides being overweight, obviously). I have been trying to lose weight since for as long as I can remember, as I've been overweight a majority of my life. I tried and failed many times. This time, I'm really going for it and I want to try my absolute best.
Currently I've put myself on a diet of 1500-2000 Calories a day. I lost a good amount of weight this way. But, recently I feel like I'm on a plateau, staying between 385-90 for the last two weeks (it fluctuates now and then). Also, I've heard that I should maybe be eating more? My TDEE is like 3800. I've heard that I need to eat only about 200-300 calories less than that to lose weight. But, I've noticed that if I go over the 2000 Calories I set for myself that I start to gain again.
Is it possible that I damaged my metabolism in some way?
Also, In terms of exercise I've just been doing very little cardio (30 minutes on my exercise bike) just whenever I have time. 1-2 times a week maybe. I also work full time at a restaurant where I'm running around most of the time. So I count that as some exercise.
Should I start weight lifting?
I heard It's best to lose fat first and then gain muscle. I just don't know. Weight lifting is something that I'm very interested in so I think Id enjoy doing it. I just don't know where to start.
I want to start exercising much more, I just haven't had the time until now.
Thank you if you took the time to read all of this. I don't have much money to pay for a PT so I hope I can get some answers. Thanks!!!
PS. Goal is to lose 20lbs/a month and my goal weight is 200lbs
Great job on losing 55 pounds! If you enjoy doing cardio, please continue... but it is not a great way to lose body fat unless it's done first thing upon waking after fasting all night.
Your metabolism has probably slowed down to compensate for the caloric deficit you've put it in. The good news is you have discipline and can control what you put in your body.
While I'd prefer to know your metabolic and hormonal levels from some good blood work, I'm going to give you some basics to work off of.
1. Start lifting weights. Hard, intense resistance exercise will do wonders for your metabolism. Adding more muscle to your frame will convert your body into a fat burning machine. And seeing constant strength improvements should encourage you to keep going and never give up.
2. Use your discipline to vary your diet and allow your body to realize you are not dying. Basically, if our metabolism thinks we are not going to get any food - it slows down... Otherwise we would have died off very quickly as a species due to various famines. Remember the human body is an incredible adaptive mechanism. SO... you have to vary your diet when your body is not responding in a desirable way. This means adding "cheat" meals on occasion. These are meals that are calorically dense and completely foreign to your daily routine. This is a meal. ONE! Not a cheat day. The most common method is to diet until you no longer see progress and then add ONE cheat meal and the get back on your regular routine. For some this is every 5 days, while for others 3-4 weeks. It varies for each individual.
3. The other option is to vary your dieting techniques (ie. Intermittent fasting, paleo, ketogenic, vegan, etc.) There are a variety of ways to change the diet and caloric intake to trick the body into not realizing you are trying to take off fat (a tool for survival in times of famine.) You will still likely require cheat meals on occasion, for caloric reasons mentioned above.
Beyond these 3 basics, you may want to get some blood panel tests to see what going on metabolically (T4, T3, TSH, Total testosterone, free testosterone, E2, A1C, etc.) So for instance, if you're T3 comes back low (a common issue), your doctor can prescribe you the appropriate medicine and your mission will be that much more attainable.
Keep up the good work and good luck.
Answered by Roman Footnick
Female
Age: 23
Weight: 108 lbs
Height: 5'3"
Training for a 21km marathon
Every time I jog, the upper center part of my abdomen, right at the ribs hurts. I believe its a muscle pain since I can massage it. I slow down when, it starts to hurt but I still finish the workout. My problem is that after the work out it still hurts. My pace is only 6-8 kph. It starts hurting after 10-15 mins of running. I do stretch my abs before and after running. I believe my breathing is correct (belly inflates and deflates). I dont eat 4 hrs before running. I only take 1-2 sips of water before running. I run 4 times a week. And its only been my 2nd week.
It's likely you are having a diaphragmatic issue. The diaphragm is a large muscle that enables us to breath appropriately. Sometimes with exhaustive cardio pulmonary exercise the diaphragm causes pain (common in running, swimming, and cycling.) It's good that you are already avoiding big meals or drinks before running as this is know to impede the diaphragm. Additionally you can try:
A: Drink FLUID throughout the day. Fluid is not just water. Fluids contain electrolytes (Sodium, Potassium, Magnesium, Calcium, Phosphorus, Chloride, Bicarbonate). You can by electrolyte water (aka fluid) or simply make your own (as I do) and drink it through out the day. Do NOT buy stuff with a bunch of sweeteners or sugars!
B. Diaphragmatic breathing exercises and vacuums. Bodybuilders and yogis are great at these and there are plenty of examples on the internet.
C. You may want to go to a good massage therapist, chiropractor, or someone like that to help if your spine or ribs are slightly out of alignment.
Oh and keep running. The diaphragmatic pain is usually worse for beginners and goes away with experience and development.
Hope that makes sense and helps.
Answered by Roman Footnick
Hi guys , I am 25 yrs old male average built. I have been going to the gym for past 8 months . when i first started i was 74 kgs and i moved to 79 kgs in three months and i was much more bulker and in the end of three months but now i feel like i have lost all the muscle and i have shrinked in size . but the weight has not changed much it s still 78kgs but everyone i meet are saying i have got small. i dont have much of belly fat and chest and other muscles have also reduced and i have been doing the same weight exercises in the gym but have increased in weight Can u guys explain to me what is happening to my body and how can i get bulky again
Without seeing pictures to compare, nor having actual measurements to quantify if there was actual loss, it's hard to say. Most likely, your body responded well to your initial training and now you've plateaued. While you may not have lost actual size - the tight, full, pumped feeling you felt when you began is no longer happening because your body has become more tuned to your new size. Another issue could simply be dehydration. Muscle volume is largely based on water, so drink fluid and see if that helps. And by fluid I mean not just water, add electrolytes.
Remember any form of bodybuilding is basically like building a sand castle. It takes constant effort to maintain, and even more resilience to improve. Your body will want to reduce itself to be a more efficient organism. Just as waves keep trying to take down the sand castle, age and the vicissitudes of life will try to take down your body building efforts. Just enjoy the process and don't give up.
Answered by Roman Footnick
I am just looking for some advice on if I should raise my calories form 1200 to like 1400 or 1500 because I am trying to build lean muscle mass and shed fat. Plus I also want a nicer bigger bubble butt and I don't know if staying at 1200 calories well help me succeed in getting what I want. I have 3 days where I do cardio mostly running on the treadmill and just started doing the start climber about 2 weeks ago to change what I do a little bit.The other 4 days I do cardio for 20-30 minutes and then for about 45 to 50 mins I lift, and I break up what I do each day.
IF you are currently losing fat and gaining muscle at 1200 calories, then yes you could do a progressive increase by 10% (120 cal.) and monitor your results. I suggest the caloric increase should primarily be from a protein source.
HOWEVER, If you are NOT currently losing fat, then NO! I would not recommend increasing your calories at all. Rather I'd look into adjusting the macros (Fat, Carb, Protein) content of your current caloric intake and figure out what works for you (i.e. low carb, moderate fat, high protein... possibly.) Monitor your results and go from there.
The "bubble butt" is a product of a) genetics and b) proper training (muscle recruitment). There is of course the third option of implants, synthol, and the like.
The general problem for most people is they do "exercises" but don't use their glute muscles properly. Learn how to:
- Activate/Engage your gluteal muscles in various exercises
- Initiate movements with your glutes
- Fully contract them through a full ROM (i.e. hip flexion to extension)
That's all to say that your glutes should be screaming when you are doing squats, and be the primary muscle working... and failing.
Good luck.
Answered by Roman Footnick
Hello,
My name is Malek and I have recently purchased a Squat Cage, Barbell, and Weights. I have done weight training before but have not in 7 months.
I would truly like to get back into it. I have started a 20-rep-squat program and am wondering what weight should I start at. I am a 16-year-old male and 120lb. My squat 7-months ago was 225lbs. Will I still make good gains with this program if I start at 100lbs for 20 reps? Or is this too low?
Thank you for your consideration,
Malek
I don't know. The weight is arbitrary. It should be enough that you can do moderate reps (6 or more with good form) and yet it "feel" difficult. Your set begins once your muscles start exhausting and then you go to failure (no longer able to complete a rep with good form.)
So if you use 100lbs and do 10 and then struggle for you last 10, great. But...If you do 20 reps and it's easy, then add weight (usually 10-20% of current load. So 110 or 120lbs.)
Good luck.
Answered by Roman Footnick
Hello. I am 22yo female, 5'8, 130lbs, generally healthy. I have played competitive tennis my whole life, including through D1 college. I think this is the reason I am so lopsided. I'm assuming being right hand dominant, and repeating upward and forward movements several hours daily is the reason that even if I stand straight my right shoulder sits considerably lower than my left shoulder. I have not noticed this until i filmed myself jump-roping a few days ago and the difference during exercise is quite extreme. Even if I try, I cannot even my shoulders out during exercise such as jump rope, pull ups, push ups and so forth.
What can I do to straighten out my posture and even out my shoulders? I'm afraid that at this rate, soon my lopsidedness will be visible to in everyday situations.
Any help would be greatly appreciated. (If needed, I am willing to send a few pictures to the fitness expert who will be answering my question, to illustrate my situation better.)
Thank you in advance.
Great question and you're not the only one with this issue. I've trained and treated many athletes with this type of issue... (the worst being professional golfers, tennis players, pitchers, and quarterbacks.)
Yes there are some things you can do in the gym, but they really best done under supervision as it requires specific muscle engagement and disengagement. Pilates or Gyrotonics would be my first recommendation. Again under personal supervision... not a class.
What I recommend people in your situation to do on their own is to actually practice the repetitive sports specific movements on the contralateral side, meaning your less dominant side... meaning if your a right handed tennis player work the mechanics of the serve as if you were left handed. It will be awkward and feeble initially, but eventually you will begin the process of balancing your "lopsidedness."
The BEST therapy I've experienced with this issue comes in the form of therapy... such as a "ten series" from a qualified Rolfer or KMI therapist. Google "Rolfing" or "KMI" or "Structural Integration" and your area. Hopefully there is someone available to you as these therapies really work wonders.
Good luck.
Answered by Roman Footnick
Hi my name is zeina , female , 22 years old , 5 ft and 51 kgs. i want to lose from 5-7 kilos hopefully but my bigger goal is to be toned after all this. i am currently doing the warrior diet and its going great however, i know this diet will make me lose fat like crazy . being a female i am scared I will lose fat from my butt and breasts. Is there a workout at a gym I can do to counter this ? because what I'm really aiming for is toned butt , abs , and smaller arms with the 5 kilo weight lose. I also workout in a fasted state if that helps . Thank you.
Subcutaneous fat loss is a systemic response. This means the whole body will lose fat when specific demands are made. With that said, genetics play a key role in both where fat is stored and therefore where it will be lost.
This is why there is no such thing as spot reduction - losing fat in a specified area due to a specific stimulus to said area (i.e. Abdominal crunches to lose belly fat - doesn't work.)
Along the same lines spot retention - deliberately retaining fat in specific areas - also won't occur. Your genetics will determine where and how much fat you'll lose on your body.
Now with all that said, there are ways of training strategically to enhance your appearance and give the illusion of a body shape one may not naturally have. This is achieved through muscular development and not fat retention.
Answered by Roman Footnick
Hi, I am currently having a friend who knows about fitness help me lose weight. I am a 20 year old female and I am looking to go from 265 lbs to 160 lbs. He is insisting that I have to lift heavy weights, but I really don't like how defined ab and back muscles and really thick muscular legs and arms look on a female so I don't want to look like that. I want to be fit and able to lift things and use my muscles but not look extremely muscular. Will lifting heavy weights cause me to look like that?
It is important to lift weights if you are trying to lose weight. You will not look extremely muscular if you lift weights. You will gain lean muscle and reduce your body fat percentage. Women have a lot less testosterone than men. Testosterone is one of the things that influences muscular growth. That is why you will not bulk up if you lift weights.
Can i workout for 1 hr? I've heard that working out for more than 45 min burns muscle for energy is it true?
Yes, you can workout for one hour. Many people believe that you will burn muscle if you exercise for more than 45 minutes, but that is a myth. Your body will burn a mixture of carbohydrates and fat. The reason that experts do not recommend for exercising any longer than one hour is because you increase the risk of injury.
Hello,
I am 36 years old, 5.8", 150 lbs. My body is skinny fat (thin everywhere but my stomach).
For work I'm a mailman and I walk briskly/jog for 2.5-3 hrs a day, burning about 1200-1600 calories a day 5 days a week according to my Fitbit.
2 weeks ago I decided to try to loose my gut and add some muscle so I started spending 30-45min lifting free weights 5 days a week in the evening, eat about 2000 calories a day. I have dropped a few pounds so far and can see a little muscle definition change but still no change in my gut size.
After actually spending sometime reading about it today I'm getting mixed messages. Some articles suggest eating more calories, some say less, Some say that's too much cardio.
I would just like a little guidance
Thanks
I would recommend that you keep lifting weights. Lifting weights will help you burn your body fat and reduce gut. It is important to remember that change can happen very slowly, so it may take a while to get rid of your gut. Once you get comfortable lifting weights, you should gradually increase the amount of weight that you lift. This will help you build more muscle and burn more fat.
I am in shape (44), female and an ex ballerina. (from my youth) MY BMI is about 19 and I have well defined and strong legs, narrow hips and a skinny upper body. I power walk. How can I build upper body definition and fill in?
You can add more upper body definition by performing more upper body exercises. Chest presses, arm raises, bicep curls, push-ups and tricep dips are examples of some of the exercises that will help build your upper body. For the best results, you will have to consistently perform upper body exercises. It is best for you to perform resistance exercises two or three times per week.
I recommend that you start off by lifting light weights. This will reduce the strain that you put on your joints and muscles. It will also reduce your chances of getting injured while you are exercising. You can gradually increase the amount of weight that you lift.
I'm 24 year old male. Im 6 feet tall and around 195 lbs. I used to be over weight when I was younger and have a stubborn stomach pooch that I'm trying to loose. I have big thighs and and a skinny upper body. Very similar to endomorph body type.
I've been working out with a trainer but I don't think he knows what he's doing tbh. I've gained a bunch of muscle in the process but I'm trying to figure out that sweet spot where I can get rid of the stomach pooch and still build up my upper body. I also had patella reallignment surgery on both knees if that helps. Any advice would be appreciated.
You can get rid of your stomach pooch by performing cardio and strength training exercises that isolate your abs. It is also important to pay attention to your diet. In fact, diet plays a more important in getting well-defined abs than exercise does. Plank rows, bicep curls and bench dips are examples of some of the exercises you can perform to build your upper body.
I'm a 20 year old female, 5'5, currently about 142 lbs, and trying to get to 120-125 lbs.
In the past month or two I lost 10 lbs, but currently finding it difficult to maintain the weight loss. I eat around 1000-1300 calories a day, and I go walking/jogging for about 30-90 minutes 5 days a week, which I burn around 300-500 calories each session. I don't know how to continue from here, any help would be great. Thanks!
I would recommend adding weight training to your regimen two or three times per week. The weight training will help raise your metabolism, which will allow you to burn more calories. This will make it easier for you to maintain your weight.
I also recommend that you drink more water. If you are consuming calorie-containing beverages, then it will be a lot harder for you to maintain your current weight. Additionally, I recommend adding interval training to your regimen. Interval training allows you to burn more fat and calories in a shorter amount of time. It will also help you boost your metabolism. There has been evidence to suggest that interval training may be more effective than performing steady-state cardio.
Interval training is where you perform a combination of high-intensity and low-intensity exercise. For example, you can run for one minute and then jog at a much slower speed for one minute. Repeat this cycle for 20 to 30 minutes.
hey, :)
I'm an athlete, I practice for 100m & 200m sprints and from yesterday I started going to gym. I need speed and strength but I don't want big muscles and weight ; muscles & weight = decrease in my speed. I also don't have enough money to follow a personal instructor. So, my question is how should I work out in gym - should I be lifting heavy weights or light weights. I need more strength not muscles and weight.
Age = 20
Gender = Male
Weight = 68kg
Goal = to complete 100m in 9.4 seconds
Medical Issues = None
Looking forward to your reply. :)
Really thanks in advance for answering my queries.
If you do not want to gain weight or increase muscular size, then it will be best for you to lift light weights. Light weights will not cause you to bulk up, but it can help you reduce your body fat percentage. Lowering your body fat percentage will help you run faster. That is why if you are a runner, then you will definitely benefit by lifting light weights. Keep in mind that you do not have to lift weights everyday. You can benefit by lifting light weights two or three times per week.
Hi, i would love some help on which exercises are the best for losing weight. i am 21, 5'11, 211 pounds and my goal is to reach 175 pounds. ive been going to the gym for about an hour for about 5 days in a week and this is my second week in this routine. i normally jog for about 20 mins in which i normally burn 200 calories then i do a lying fly on about 20 kg on each hand. 12 reps in a set i do about 5 sets. then do more chest exercises on the machines for about 20 minutes. then call it a day. what kind of other exercises can i do that can really help me get to my goal? and what other things can i do. also do you think i should extend my gym period or keep to an hour?. i really would some advice on this all. thanks
Hello!
First off let me tell you that you're going to need to stick to your routine for a couple weeks before you might notice any glaring changes. Just trust in the process and carry on doing what you're doing knowing that it's working.
I would suggest you reorder your exercises when you train.
You said you start with a run and then a lying fly followed by more chest exercises.
Research has proven that starting with compound lifts before isolation lifts will occur in the greatest muscle breakdown and therefore growth. Start with things like bench presses and dumbell presses for your chest and move on to flys and pushups later.
Then, after your glycogen system is depleted from lifting (Meaning your body is all out of carbs to run on) you can do your 20 minute run and your body will primarily run on fat.
Keep your food intake in check and all else should work itself out.
Let me know if you'd like to know some other exercises to start with for different body parts.
Answered by Jamie Kerem
Hi sir. Its karan I want a big chast
Hello Karan!
Mass builders for your chest include the following exercises:
Flat Barbell Bench Press
Incline Barbell Bench Press
Flat DB Press
Incline DB Press
If you can't see it for yourself, there's a trend here. Presses are your chest builders, focus on raising the weight each time you press to build a big strong chest.
Answered by Jamie Kerem
Hi, I'm am 13 years old I weight 124 pounds and I have a really important question in mind. For my shoulders section I perform an exercises called the standing military press with 10 Pounds on each side of the barbell while doing 3 sets of 10 reps with 90 seconds of rest in between . Now my question was if that exercise will stunt my growth? Oh and i also perform a weighted squat holding 2 dumbbells with 20 pounds each side plus my added weight. I feel that my exercises really work but I would please like to know if it stunts my growth. Thank you!
No, neither of these exercises will stunt your growth.
LIfting weights in general will not stunt your growth and, of course, no exercise directly makes you taller or shorter.
There have been cases reported of powerlifters losing a few CMs, but you have to understand that these men and women are lifting hundreds of pounds each and every day. Much more than they even weigh.
A 65 pound overhead press should not stunt your growth.
Keep up the good work!
Answered by Jamie Kerem
Reikiron with yet another update as of January 28th; the beginning of this new year is looking bright and I'm progressing nicely! First off, as always, I am a 24 y/o male (B-day for the win) standing 5'9 and weighing 230 ibs. I eat as healthy as possible when I can; Lean meats, plenty of fruit, handful of nuts once or twice a day, one banana a day and one 8oz glass of the Green Naked Juice per day. My goal in mind is to be able to do at least one pullup, handstand for 20 sec or more, etc by June 2014. Adding to my goal, I'd like to get into the habit of doing some form of Aerobic, the reasons are as follow. I have been working at Amazon, and with 4 days in a row of 10 hours each, my legs are quite sore, so I'm leaving those out of my Routine for now. So far, I've created a nice rounded Routine that I want to add to. Tuesday, I work my arms. Wednesday, I work my core. Thursday, I rest. Friday-Monday, I work my legs at Amazon. I am looking for some simple Aerobic exercises to help keep my heart rate fueled, as I've noticed my workouts are 'explosive' and don't last longer than 20min (I don't mind the explosiveness, but I'm still trying to drop 30ibs and get under 200). Milestone: I was able to perform 27 perfect pushups (3 sets of 10) on Jan 2nd, and 50 perfect pushups (5 sets of 10) on Jan 21st! Again, These workouts don't last very long, and I'm still trying to lose excess weight. Would adding an simple, Aerobic exercise (after the main exercises) help shed the excess fat? I look forward to your response!
Hey Reikiron, glad to hear of your progress.
Being able to do more pushups week after week is a solid signal that your strength is rising, and the number on that scale seems to drop with each update. Sounds like pure progress to me.
Adding aerobic training could definitely be beneficial. If you wanted, you could throw the exercises you do now together with aerobic exercises, theyreby creating a fat burning circuit.
For example, if you were working your core on Wednesday, you could complete the following circuit 3 or 4 times:
Plank - 1 minute
Mountain climbers - 1 minute
High knee running - 1 minute
Turkish get-up - 1 minute
These exercises will effectively work your core while elevating your heart rate allowing you to burn more calories.
If you'd like any other routines for specific body parts feel free to speak to me again!
Answered by Jamie Kerem
Hi Doc, I am a 34 year old male weighing 160 pounds. Current body fat 13%. My goal is to gain at least 10 pounds of lean muscle this year. My first year in the gym with a PT was all good. Made relatively good progress. Started having sciatica on my left leg and lower back pain in the second year. After doing some CT scan and MRI tests, I was diagnosed with DDD, Herniated disc L4, L5 and S1, scoliosis, spinal stenosis and leg length discrepancy (My left leg was shorter by 0.6 inch). I am sure some of it happened over a period of time. It took 6 months to recover. I have figured out a way to workout all the major muscle groups with minimum load to my lower back except for traps. I am worried that doing shrugs might hurt my back again. I would like to know if there are any other exercises that could effectively work my traps? Cheers
Your traps are effectively trained as a secondary muscle group through most back exercises. I do not know the way you train that allows minmum load to your lower back, but I must assume you do some sort of back training.
Rest assured your traps are being exercised as well. Any sort of rowing or pulling movement, whether it be horizontally or vertically, will work your traps in some fashion.
Answered by Jamie Kerem
I am doing 3 set with 15 reps ,then 3 set with 8 reps and then 3 set with 2 reps per boby part.wghether it will work or not to increase muscle size?
Yes, this is what is known as a pyramid scheme (assuming you are adding weight each time you drop the reps). It works well for adding size and strength and upping your major lifts.
Answered by Jamie Kerem
I'm a 20 year old male, weigh 65kg and my goal (within the scope of the question) is to get bigger calves. I've been gyming for almost a year now and am seeing good progress with every muscle group other than my calves. They seem to be very stubborn. I am probably considered a hard-gainer, as the only weight I can put on is muscle weight (I don't ever put on fat). I am careful that I take in excess calories every day (using mass-gainer shake, as well as casein at night). Every week on leg day, I do 3 sets of standing calf raises, 3 sets of sitting calf raises, and 3 sets of donkey calf raises. Yet my calves aren't making any progress. I hear calves are genetic. Is there anything else that can be done? Thanks.
Calves are genetic as much as any other muscle is genetic. Don't let people who say this sway you from thinking you can grow your calves.
Your calves are much like your abs, they can be trained more frequently than your other muscle groups as they recover quicker.
Try adding a second day of calf training to your mix.
Another way to try and spur growth is to change your rep range, change your tempo, and change the weight. I like to hit heavy sets of 5 on one day, and lighter sets of 15-20 (still to failure) on the second day.
Don't forget to stretch your calves after every training day!
Answered by Jamie Kerem
My name is Demond, I'm a 15 year old male who weighs 142 at 5' 5". I'm in shape with a somewhat muscular frame. I have a shoulder injury that restricts me to only doing biceps, triceps, forearms, core, and legs, excluding squat, and any type of clean. So no chest, back, and most compound lifts are out, except for deadlift. I was just looking for some type of routine to split legs and arms with, and I can work out everyday but I usually take one or two days off a week. I want strength and size, I'm just looking for an opinion on what to do.
Hi Demond,
Unfortunately I don't know what kind of shoulder injury you have that is restricting your movement and exercise, therefore I will have to give you a more generalized plan.
An effective split allowing you two days off would be as follows:
Monday: Quadriceps (focusing on whatever compound lifts you can do first - whether it be leg press or front squat in the smith machine; and isolation movements second)
Tuesday: Biceps (I don't believe much work needs to be done on such a small muscle, certainly not as much as legs, but because of your situation, dedicating an entire workout to it is just fine.)
Wednesday: Cardio (Don't neglect cardio while trying to gain size, some HIIT can help accelarate gains).
Thursday: Hamstrings (Splitting your leg day into two will allow you to focus on front or back more closely)
Friday: Triceps (Hit your triceps with dips and close grip presses if your shoulder allows it, otherwise stick to extensions).
Answered by Jamie Kerem
Hey I haven't hit the weight for close to 5 months now but I sporadically would go for a run or random sessions in those five months. But now I'm planning on sticking to a good workout routine and diet. Since the internet provides vast information regarding workout plans, exercises, etc...I wanted some input on a plan I put together. I'm a male 22 years old, 135lbs...I have a pretty high metabolism... Mon : chest,tris Tues: back, traps,abs Wed: rest Thurs: legs, shoulders Fri: bis, abs,calves Sat: rest Sun: rest or seeing I'm on the thinner side...should I switch to full body workouts? Any advice would help. Thanks!
Since you are what is considered "ectomorphic" (tendency to be skinny, not put on any weight of any kind), full body workouts wouldn't stimulate the kind of growth you are looking for.
I have made some minor revisions to the 5 day split you have given me.
Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Rest
Thursday: Legs/Calves
Friday: Shoulders/Abs
Saturday: Rest
Sunday: Rest
When you work chest you inadvertantly work your tricep muscles (through presses and pushups etc). The same goes for back and biceps. Therefore, combining them together creates space to focus on your legs and your shoulders on seperate days. Both muscles will need their own day whereas arms do not, your arms will grow with the rest of your body. By devoting an entire day to legs, you set yourself up for more growth due to the testosterone releases when doing big compound leg movements like squats and deadlifts.
Also, remember to eat more calories than you naturally (and through exercise) burn. In your case, this is probably well over the 3000 mark. Calculate your own BMI.
Answered by Jamie Kerem
Whatever you do Progress!
Whether you consider your self a cardio bunny, pounding out mile after mile on the treadmill, or an avid lifter, crushing weights daily, remember one thing: progress.
I walk into the gym and see the same faces I've been seeing for years, and notice a problem. Those same faces, have the same bodies attached, that they've had for years now. They spend their time here on a daily basis, and have nothing to show for it. I ask myself why this could be and the answer immediately comes to mind. They are not progressing their training.
If you are serious about training, whether your goal is to lose weight, build muscle or just stay healthy, you need to be progressing your training for the better.
If you are trying to lose weight, you need to be increasing the length of your cardio sessions, the intensity of your sessions, or dropping your calories.
If you are trying to build muscle, you need to be increasing the weight you use, increasing the reps/sets, or increasing the calories you eat.
If you are just trying to be healthy,it is also important to progress as your body adapts and becomes used to whatever training you do, and begins to lose effect.
No matter your goal, always strive to be better in every plane of your training.
Answered by Jamie Kerem
What are the best ab exercises?
In order to chisel your midsection, the focal point of fitness today, you need to know the specific muscles and just what they do and how they do it. Only then can you effectively work them to grow.
Rectus Abdominis:
This group of muscles is what would be referred to as the "six pack" (as there are six distinct sections to it). The primary functions are to counteract spinal extension, and flex the spine forward.
Cable crunches and lying leg raises work these muscles effectively.
Obliques:
The obliques, both internal and external, run down the sides of your six pack and into your hip line. They serve to rotate the trunk.
Russian twists and dumbbell side bends work these muscles effectively.
Transversus Amdominis:
This group of muscles is a behind the scenes player. It is not as visible but just as, if not more important to your abdominals. These muscles stabilize the spine and help you breathe by compressing the diaphragm.
Planks and dead bugs work these muscles effectively.
Erector Spinae:
These muscles are deep under your skin, so deep in fact that you cannot see them. But they serve an important role: to extend the spine and tilt or bend side to side.
Deadlifts, back extensions, and bird dogs work these muscles effectively.
Now that you know the different muscles in your midsection, and how to effectively work them, try stringing together a few of the exercises mentioned above to create an ab-blasting circuit.
And remember, the only way you're going to see your new, defined six pack, is by dropping your body fat levels down through a sound nutrition plan.
Answered by Jamie Kerem
Add Big Size with the Big Three
Focus on two things while doing these exercises: Lifting with perfect form, and pushing more weight than you previously did.
Getting enough sleep and rest couldn't hurt either.
It's time to ditch the forearm curls, pick up something big, and watch yourself grow.
Answered by Jamie Kerem
Hi, i am a 15 year old boy who isnt actually fat, but i have a little extra belly fat witch i want to get rid of because my friends call me fat all the time and it makes me feel realy fat. about half a year ago, i startet to actually do something about it and not only think about it. i started to jog. it didnt take long before i could see my belly fat just melt away and i was really happy. but my knees started to hurt so badly that i had to stop jog. and now, half a year later, i want to lose the rest of my belly fat. but im kinda struggling, because it was so easy to just run it of, but i can't do that anymore because of my knees. so i was wondering if this little workout works http://9gag.com/gag/ajr6481 . im not very unhealthy. i don't eat loads of junkfood. i eat healthy. and i am a mesomorph. so i just wondered if that works for me- (the workout in the link)
Hello there!
I'm sorry to hear about your knees. Running is a very high impact exercise and can definitely put strain on the joints and ligaments in and around your knees.
That workout is great. Its very convenient as it can be done anywhere, takes no time at all, and will keep your metabolism elevated to burn away that unwanted fat!
If I were to revise the routine, it would go like this:
1) Burpees - 10 reps
2) Incline Pushups - 10 reps
3) Mountain Climbers - 20 reps
4) Squats - 15 reps
5) Bicycle crunch - 20 reps
6) Plank - 45 seconds
Repeat 3-5 times
Let me know what you think!
Answered by Jamie Kerem
hi, i am 29 years old man, 5 feet 5 inches tall, weighing 64 kgs. my question is that i want to tone my body especially my abs. i also need to know about some warm up exercise for running and for abs. i aslo need to tell you that i aback problem also. thank you. hope to reply soon.
HI there, toning your body will require losing some body fat. If you want your abs to pop, then getting your body fat percentage down under 11% is usually necessary.
In order to get to that number, and start to see your muscular definition, you are going to have to eat a clean diet and work out at least 3 times a week.
Here are some great warm up exercises that can also serve to burn some fat.
High knees: Start by jogging on the spot. Alternate by bringing your knees as high as they can go while keeping a straight back. Don't lean back or forward and lift with your core.
Mountain Climber: Start in the pushup position. Alternate by bringing your knees as high as they can go while keeping a straight back. Remember to keep your core tight and squeeze your glutes.
Wood Chop: Stand with feet shoulder width apart. Hold a dumbell with both hands and in a diagonal motion, swing the dumbell in front of your body from above your left side to next to your right hip. Repeat and switch.
What kind of exercise do you cuurrently do?
Let me know how those warmup exercises work for you!
Answered by Jamie Kerem
Hi! I am a 20 year old femaleI am trying to get into the military but i need to lose like 25 pounds in order to get in it. I have an hour glass shape. I want to lose the weight really fast can you help me by telling me what exercises are best for my body shape?l issues.
Hello there,
If you'd like to lose the excess weight you probably already know that you need to eat a clean diet comprised of lean protein, unrefined carbohydrates, and healthy fats.
A great way to really spike your metabolism is with Tabata intervals. This 4 minute interval training system is gaining lots of popularity, and for good reason. It'll whip you into shape quickly and get you military fit!
Tabata is simple - 20 seconds of all out intensity (on a cardio activity of your choice) followed by 10 seconds of rest.
Repeat 8 times
This type of workout will burn as many calories as steady state cardio, and in some cases has been proven to be more effective at burning calories than steady state cardio.
Give it a try and let me know if you have any questions.
Answered by Jamie Kerem
i want to get instructed about the way i am performing the exercises , i mean to say that if i am doing some common workouts daily (mixed ; not specific workout) will it be good enough for me to gain proper body structure not like "wwf players" but good enough to be a model.
If your aspiration is to be a model, and/or to have a lean, muscular physique, the likelihood of you achieving it through "common" workouts is slim.
You can, however, achieve the body of your dreams by consistently putting in the work, and following a structured workout and eating program.
Try to split your training over 5 days, and rest for the other 2. Focus on one or two bodyparts a day, and then give them the rest of the week to recover and rebuild.
Eating clean goes a long way to being lean. Eat your veggies and all things natural, and stay away fromm processed, packaged goods. If it can survive in your closet for months, chances are its not good for you.
If you comment below and let me know more specific details about you (height, weight, goal physique etc) I can give you a more specific answer to reach your goals!
Answered by Jamie Kerem
I am 41 yrs old, female. 143lbs. Trying to lose another 10-15 pounds. I am wondering if it is best to focus on eating right calorie wise and doing cardio to get down to my goal weight and then focus on toning after. Thanks
Hi!
If you don't think you can cardio in while toning your body at the same time you're mistaken! In fact, doing so is one of the best ways to unveil that killer body you know you've got waiting to bust out.
What you're trying to do is correct, keep yourself in a caloric deficit in order to lose the 0-15 lbs you want to lose, but I'm here to tell you that you can burn calories and get your crdio in while still toning.
Circuits demonstrate this perfectly. To perform a circuit, just pick 5 or 6 exercises. Pick ones that involve lots of movement and many muscles like burpees and squats. Perform each of the exercises for 30-60 seconds (depending on your fitness level). Then immediately move onto the next one. Do this for 3 or 4 rounds, or a set time limit.
I utilize circuits frequently when I'm trying to cut down body fat or maintain a lean look.
One of my favorite circuits to do only requires a pull up bar and a dumbell.
Wide grip pullups - 10 reps
Elevated (feet on a bench) diamond grip pushups - 25 reps
Chin ups - 10 reps
Leg raises (hangning from bar) - 15 reps
Goblet squats (Hold the dumbell with both hands) - 20 reps
Rest 10 seconds
Repeat 3 or 4 times.
Give it a try and let me know what you think!
Answered by Jamie Kerem
I was looking for a special workout plan, I'm eighteen 160 pounds looking to soon be 190 maybe even 200 pounds. Can i Get a weights workout routine ?
Hey there! You sure can. Before I dive into the routine, I'd like to mention that putting on 30 or 40 pounds of muscle is a daunting task. I urge you to take it slowly to avoid putting on massive amounts of unwated fat. A goal like that - putting on 40 pounds of lean mass - could take many many months if not years. Just take it slowly and carefully monitor your progress.
If your aim is to put on size and mass I suggest your traditional 5 day split, with 2 days of (active) rest.
Day 1: Legs
Leg Extensions
3 sets of 15 reps
Barbell Squat
5 sets of 8-10 reps
Leg Press
5 sets of 10 reps
Dumbbell Lunges
5 sets of 10 reps (each leg)
Day 2: Back
Barbell Deadlift
4 sets of 12 reps
Bent Over Two-Dumbbell Row
4 sets of 10 reps
Seated Cable Rows
5 sets of 10 reps
Straight-Arm Dumbbell Pullover
4 sets of 12 reps
Day 3: Chest
Barbell Bench Press - Medium Grip
4 sets of 10 reps
Incline Dumbbell Flyes
4 sets of 10-12 reps
Dumbbell Flyes
4 sets of 10 reps
Day 4 Cardio
30-60 min
Day 5: Shoulders
Clean and Press
4 sets of 8-10 reps
Side Lateral Raise
4 sets of 10 reps
Reverse Machine Flyes
4 sets of 15 reps
Dumbbell Shrug
4 sets of 12 reps
Day 6: Arms
Close-Grip Barbell Bench Press
4 sets of 10 reps
Seated Triceps Press
4 sets of 10 reps
Barbell Curl
6 sets of 10 reps
Standing Dumbbell Reverse Curl
5 sets of 8-10 reps
Dumbbell Bicep Curl
4 sets of 10 reps
Generally, you'll want to do your big, compound lifts first, and then move onto isolation lifts. This rep range will ensure maximal muscle hypertrophy (i.e. you're going to grow!).
Good luck!
Answered by Jamie Kerem
Hi there! i'm wondering about muscle toning/exercising the area around the mouth, or orbicularis oris. will exercising this muscle prevent cheek pain from smiling too long? also, i only have one problem when it comes to social anxiety, and thats when i smile for too long (for photos or with friends), and my mouth starts trembling/shaking/twitching. will it enable me to hold a smile for a long time like beauty contestants do? so will exercising it prevent these problems altogether? thank you so much! i cant find an answer anywhere , you're my only hope haha...
Exercising the muscles on your face can be a tricky task. The key to strengthening these muscles, is consistency. Any exercise or stretching of the muscles you do needs to be done every day, in order for the muscle to "understand" that it needs to strengthen itself while under this constant tension (This concept makes up the bulk of any exercise you do).
Try slowly opening your mouth and focusing on your jaw. Open it as wide as you can, and then slowly clamp it shut. Repeat this 10 times. Remember to do it in a controlled fashion.
Open your mouth wideand place each index finger on your lower teeth, push down firmly and feel the resistance of your jaw pushing back. Hold that for 10 seconds.
If you experience any pain with either of these exercises, stop immediately.
Remember that much like any exercise, if you want to be able to hold in a position, you need to practice static exercises! Practice holding that smile in front of the mirror, it may even brighten your day.
Answered by Jamie Kerem
i been jogging/walking everyday for this month now and ive been seeing some lost weight results. I have flab under my arms so ive been doing pushups here and there. i lost a few pounds in my stmoach and hips area but i am seeing some arm cellulite. what is the reason for that?
Cellulite is simply fat, In order to reduce it you'll want to work the triceps (located at the back and top of your arms).
I would like to lose my some of my stomach fat before i go on a cruise in a month. i am 5'10 145-150ish. i would guess my bf is around 13 percent. Is one month of good nutrition and exercise enough time to lose some of this belly fat and see some definition?
If you already have low body fat but still have persistent fat deposits around your problem areas, boosting your cardio workout program can help burn calories and whittle away your waistline. You don't have a lot of fat to lose, but you do have a few areas that you would like to work on. Sugar and alcohol consumption contribute to belly fat, so cutting out refined sugars and carbohydrates and increasing your workout intensity can help you lose the remaining fat quickly.
Hi. I just started working out 2 weeks ago. I weigh 189 lbs and am about 5ft. 10'. I am really enjoying exercising. I have been running into trouble with my left foot. It started about a week ago, the bottom left half of my foot is in pain every time I put pressure on it. I was running in walking shoes and got a pair of running shoes a few days ago. I am hoping that is the reason for my discomfort. My right foot feels fine and I am just wondering what I should do about it? as going to a Dr. is very expensive. It hurts to walk on I either am on my tip toes of my left foot or I kind of limp on it. I keep massaging it, but that doesn't help much. I am really starting to enjoy exercise and don't want to stop because of foot pain. Help! thanks!
1st you need to see a doctor.
If you decide to continue working out, do not include foot exercises or put pressure on your foot, make sure to let your foot get the rest it needs.
you can take the time to work on your upper body while your foot recovers.
I partially tore my medial meniscus, but it is healed now, although some fluid is still in my knee. I haven't exercised in 5 months. I would like to start exercising again but i need a plan to work up to running again. Please give me some pointers.
After a medial menscus tear balance training is important to increase proprioception. Balance board training or simple leg exercises are both good options.
Range of motion and flexibility exercises are important as well after knee injury, focusing on the quadriceps and hamstrings primarily. Quadriceps strength is another aspect to keep in mind, and squats would be a good exercise to incorporate.
When it comes to cardiovascular training and building up to running again, a good start would be bike riding. That will help with the range of motion and flexibility as well and can help transition from rehabilatative movements to running.
What Should My Workout Routine Be? Im 15 and On Summer Break, going into high-school football, Definitely not gaining this summer!
Your focus should be on Sports Drills.
High intensity aerobic drills will build both aerobic power as well as strength and agility. These would include Interval training, plyometrics as well as more sport specific hurdels etc.
This should be done 3 times a week. Also make sure to include a couple of more traditional resistance workouts per week. With this kind of routine you'll be taking care of your strength, aerobic capacity, power as well as agility.