Q. I'm a guy who's 6'1 and 150lbs. I work out and try to eat as much as possible but right now I'm just super toned when i need more bulk how can I achieve this? Without junkfood or binge eating of course.
A. Gaining weight & muscle is a two step process: you have to eat more and lift weights or engage in some sort of strength training routine.
The most important rule to remember if you want to gain weight is to eat more calories than you burn. Only by doing this can your body use the excess energy to build muscle. If you eat less than you burn, there is no way to gain weight, it's as simple as that. Your first step is to figure out how many calories your body burns per day. Use this calculator http://calorieneedscalculator.com to get an estimate. Now eat more than you burn and you're on your way to gaining muscle.
Gaining weight is as simple as eat more than you burn but if you want to gain muscle, you also need to exercise. If you just ate more without lifting weights, you'd just gain fat and become unhealthy and overweight. When you lift weights (or participate in any strength training) you're actually causing some damage to your muscles.
When you rest, your body uses those extra calories to repair and rebuild the muscles. When this process is complete, the muscle is stronger and a bit bigger than it was before. You obviously won't notice a difference right away, but over time you will find yourself becoming stronger and bigger.
You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don't need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes - yum yum. If you need more details, go to the Straight Health Forums - http://forums.straighthealth.com
The most important rule to remember if you want to gain weight is to eat more calories than you burn. Only by doing this can your body use the excess energy to build muscle. If you eat less than you burn, there is no way to gain weight, it's as simple as that. Your first step is to figure out how many calories your body burns per day. Use this calculator http://calorieneedscalculator.com to get an estimate. Now eat more than you burn and you're on your way to gaining muscle.
Gaining weight is as simple as eat more than you burn but if you want to gain muscle, you also need to exercise. If you just ate more without lifting weights, you'd just gain fat and become unhealthy and overweight. When you lift weights (or participate in any strength training) you're actually causing some damage to your muscles.
When you rest, your body uses those extra calories to repair and rebuild the muscles. When this process is complete, the muscle is stronger and a bit bigger than it was before. You obviously won't notice a difference right away, but over time you will find yourself becoming stronger and bigger.
You need to keep your diet clean to gain the right kind of weight. Stay away from sugary and simple carb foods such as candy, foods made with white flour, soda and other junk. These foods will promote fat storage, something you don't need. Stick to foods made from whole wheat flour, oats, brown rice, lean sources of protein (chicken, some cuts of beef, fish), nuts, beans, legumes and protein shakes - yum yum. If you need more details, go to the Straight Health Forums - http://forums.straighthealth.com
How much weight can you lose in 18 days?
Q. My daughter is thirteen, 5' 10" , and weighs 169 pounds. She is starting 8th grade in about 18 days, how much weight do you think she could lose in that time? She has somewhat of a binge eating disorder, but it isn't very bad. Please help me and my daughter.
A. Your daughter could lose up to 15 pounds in that time frame SAFELY by following these tips:
1. You MUST exercise if you want to lose weight and keep it off, so do something every day, even if itâs just a 15-minute walk around the neighborhood. Donât say you donât have time for exercise; you have to MAKE time. Yes, it takes time and effort, but youâre worth it, right?
2. Walk as much as you want, but donât do cardio for more than 40 minutes at a time. If you do, you risk burning muscle instead of fat. Walking is the preferred exercise for weight (READ: FAT) loss because it burns fat almost exclusively and it burns almost as many calories per hour as jogging. You can also breathe much easier while walking, and walking doesnât pound the heck out of your ankles, knees, and hips like jogging does.
3. If you do strength training, use light weights and do lots of repetitions. Thatâll really help you âtone up.â If youâre at all concerned about your midsection, youâll need to do abdominal exercises that hit all the major muscle groups (upper abs, lower abs, obliques, transverse abdominis, and back muscles) every other day. WARNING: Ab exercises burn very few calories, so donât rely on them to burn fat. What they will do is give your gut that âsucked inâ look 24/7 if you do them regularly. Google each muscle group with the word âexercisesâ and youâll find websites thatâll show you exercises to work that muscle group.
4. Your diet will make you or break you. You have probably learned bad eating habits over time (most people do). Thatâs not your fault, but now you have to deal with it. Make a commitment to yourself to unlearn those bad habits and re-learn better habits.
5. Eat breakfast every day within an hour of getting up. It kick-starts your metabolism. Studies have shown that people who skip breakfast are 450% more likely to be overweight than those who eat breakfast every day.
6. Eat six small meals or snacks per day instead of three squares per day or one big meal per day. If you eat too much at one sitting, your body stores the extra calories as fat. Go too long between meals and your metabolism slows down. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because youâre constantly digesting food.
7. Avoid these as much as possible:
-- Trans fat (any type of partially or fully hydrogenated oil)
-- High fructose corn syrup (soft drinks are LOADED with it)
-- Fast food
-- Junk food
-- White sugar, white flour, white rice, white potatoes
-- The deadly Câs (cookies, cakes, candy, chips, cola)
8. Build your diet around these trim-body-friendly foods:
-- Nuts, any kind (almonds are best)
-- Beans/Legumes
-- Fresh vegetables (green is GREAT!!!)
-- Dairy products (as long as theyâre low-fat or non-fat)
-- Eggs
-- Lean meats (fish and poultry top the list)
-- Olive oil
-- Whole grain breads/cereals/pasta
-- Fresh fruits (anything that ends in âberryâ is a winner)
-- Tea (green tea or black pekoe tea)
-- Cold water or ice water (your body has to expend extra calories to heat it up)
9. Desserts and treats are the exception, not the rule. Having said that, however, (1) you can have a couple of pieces of chocolate every day â just donât overdo, and (2) Allow yourself one âcheat mealâ every week where you eat and drink whatever you want as long as you donât gorge yourself. Thatâll help keep you from feeling deprived and itâll make it easier to stick with your new healthy eating plan.
Good luck!
âThe three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense.â
-- Thomas Alva Edison, inventor extraordinaire
1. You MUST exercise if you want to lose weight and keep it off, so do something every day, even if itâs just a 15-minute walk around the neighborhood. Donât say you donât have time for exercise; you have to MAKE time. Yes, it takes time and effort, but youâre worth it, right?
2. Walk as much as you want, but donât do cardio for more than 40 minutes at a time. If you do, you risk burning muscle instead of fat. Walking is the preferred exercise for weight (READ: FAT) loss because it burns fat almost exclusively and it burns almost as many calories per hour as jogging. You can also breathe much easier while walking, and walking doesnât pound the heck out of your ankles, knees, and hips like jogging does.
3. If you do strength training, use light weights and do lots of repetitions. Thatâll really help you âtone up.â If youâre at all concerned about your midsection, youâll need to do abdominal exercises that hit all the major muscle groups (upper abs, lower abs, obliques, transverse abdominis, and back muscles) every other day. WARNING: Ab exercises burn very few calories, so donât rely on them to burn fat. What they will do is give your gut that âsucked inâ look 24/7 if you do them regularly. Google each muscle group with the word âexercisesâ and youâll find websites thatâll show you exercises to work that muscle group.
4. Your diet will make you or break you. You have probably learned bad eating habits over time (most people do). Thatâs not your fault, but now you have to deal with it. Make a commitment to yourself to unlearn those bad habits and re-learn better habits.
5. Eat breakfast every day within an hour of getting up. It kick-starts your metabolism. Studies have shown that people who skip breakfast are 450% more likely to be overweight than those who eat breakfast every day.
6. Eat six small meals or snacks per day instead of three squares per day or one big meal per day. If you eat too much at one sitting, your body stores the extra calories as fat. Go too long between meals and your metabolism slows down. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because youâre constantly digesting food.
7. Avoid these as much as possible:
-- Trans fat (any type of partially or fully hydrogenated oil)
-- High fructose corn syrup (soft drinks are LOADED with it)
-- Fast food
-- Junk food
-- White sugar, white flour, white rice, white potatoes
-- The deadly Câs (cookies, cakes, candy, chips, cola)
8. Build your diet around these trim-body-friendly foods:
-- Nuts, any kind (almonds are best)
-- Beans/Legumes
-- Fresh vegetables (green is GREAT!!!)
-- Dairy products (as long as theyâre low-fat or non-fat)
-- Eggs
-- Lean meats (fish and poultry top the list)
-- Olive oil
-- Whole grain breads/cereals/pasta
-- Fresh fruits (anything that ends in âberryâ is a winner)
-- Tea (green tea or black pekoe tea)
-- Cold water or ice water (your body has to expend extra calories to heat it up)
9. Desserts and treats are the exception, not the rule. Having said that, however, (1) you can have a couple of pieces of chocolate every day â just donât overdo, and (2) Allow yourself one âcheat mealâ every week where you eat and drink whatever you want as long as you donât gorge yourself. Thatâll help keep you from feeling deprived and itâll make it easier to stick with your new healthy eating plan.
Good luck!
âThe three great essentials to achieve anything worthwhile are first, hard work; second, stick-to-itiveness; third, common sense.â
-- Thomas Alva Edison, inventor extraordinaire
Are there any versions of a fasting diet that actually work/are healthy?
Q. I am interested in the idea of a fasting diet (e.g. intermittent fasting) but I'm not convinced they are healthy. I once did the Lemon Detox and couldn't get past about 4 days before caving and binge eating.
I've heard some people suggest not eating one day a week or never eating after 4pm. Does anyone have any experience with these ideas or suggestions/information about the health pros/cons?
I've heard some people suggest not eating one day a week or never eating after 4pm. Does anyone have any experience with these ideas or suggestions/information about the health pros/cons?
A. well, i might be able to convince you, since i am fasting until easter ;p when you fast, just don't eat any meat or dairy products. there are always other sources of protein, don't worry. instead, you could eat beans, nuts, fish(which is considered meat cause it bleeds i guess, but i can never give up my fish) any other seafood is fine. wheat bread. the list is endless ;p good luck with the fasting. don't EVER not eat for a day or whatever. not only is it not healthy, you're just gonna gain more weight afterwards. not worth it if you ask me, not eating delicious food at all and you still gain weight
Powered by Yahoo! Answers
