Q. I am looking for an extremely specific routine was exact details. Exact things in the gym and diet tips. I want a program where i don't have to go in the gym that much because tennis takes up a huge portion of my life and i also have fitness for tennis. I want to get noticeably big and muscular but i also want to continue to work on my tennis with the same intensity. Please help!
A. Max, you're probably not ready to hear this, but maximizing your life equation for anabolism will necessarily deprecate your tennis training because tennis is a highly aerobic, cardio-intense activity that is also fairly catabolic. In other words, your intense tennis activities will continue to inhibit your muscle growth until you're ready to take muscle growth more seriously than tennis.
Having said that, there are plenty of variables left in the equation that you can work with despite your massively inhibiting tennis habit. Have a look at the recent clinical evidence on diet and technique for muscle hypertrophy/anabolism.
1) Take 3g of GABA at least once per day. http://www.ncbi.nlm.nih.gov/pubmed/18091016 - 3g GABA QUADRUPLES growth hormone levels!
2) Post-Training Meditation - http://www.ergo-log.com/meditationhormones.html
3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts - make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don't let your baseline blood sugar trough while you're recovering from workouts; keep feeding the furnace with protein at least once every two hours.
5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won't grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. "Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks."
6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin
8) Learn the basics of training if you haven't already�http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm�and learn how high-quality rest is at least as important as exercise for anabolism
9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on "the big three": squats, deadlifts and bench press, for maximum returns for effort.
10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results.
Good luck, and remember that serving the two masters of tennis and muscle hypertrophy is not ideal.
Having said that, there are plenty of variables left in the equation that you can work with despite your massively inhibiting tennis habit. Have a look at the recent clinical evidence on diet and technique for muscle hypertrophy/anabolism.
1) Take 3g of GABA at least once per day. http://www.ncbi.nlm.nih.gov/pubmed/18091016 - 3g GABA QUADRUPLES growth hormone levels!
2) Post-Training Meditation - http://www.ergo-log.com/meditationhormones.html
3) Have lean protein for breakfast: eggs, steak, yogurt and/or a protein shake
4) Stock low-fat, low-carb, protein rich foods and snacks such as yogurt, milk, hard-boiled eggs, lean marinated chicken breasts and unprocessed, unsalted nuts - make your own lean & clean trail mix with almonds, cashews, pecans, walnuts, dried fruits and yogurt or dark chocolate. Don't let your baseline blood sugar trough while you're recovering from workouts; keep feeding the furnace with protein at least once every two hours.
5) Avoid drinking any form of cola, at all. It inhibits protein synthesis, which means you won't grow much muscle while drinking it. http://www.ergo-log.com/milkcola.html Drink milk and fresh-brewed green tea instead of colas, soft drinks or alcohol. "Improved endurance capacity following chocolate milk consumption compared with 2 commercially available sport drinks."
6) Use a twice-daily combinatorial protein and ALA supplement offset from workout times (i.e., morning and night) but drink creatine solution during resistance training
7) Take quercetin to reduce post-workout inflammation and boost mitochondrial biogenesis: http://en.wikipedia.org/wiki/Quercetin
8) Learn the basics of training if you haven't already�http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm�and learn how high-quality rest is at least as important as exercise for anabolism
9) Use clinically proven, evidence-based weightlifting techniques including muscle confusion, eccentric loading and optimal intensity for maximum ROI. Concentrate especially on "the big three": squats, deadlifts and bench press, for maximum returns for effort.
10) Keep up-to-date about muscle and fitness by bookmarking the best, most objective online sources (PUBMED, etc.) and mix in alternatives such as hemp protein, vibrational and TENS/EMS techniques ( http://www.medword.com/MedwordStore/PCP/EMS_truth.html ) from time to time to see whether you get good results.
Good luck, and remember that serving the two masters of tennis and muscle hypertrophy is not ideal.
How to lose 10 pounds and tone up in a month?
Q. Does anyone have a workout/diet plan or tips to lose 10 pounds, and just get muscle definition in about a month- 1 1/2 months.
I'm 15, 5'8 and weight 146 pounds
Thankss!
I'm 15, 5'8 and weight 146 pounds
Thankss!
A. Liz-
A few things:
* Don't be afraid of weights. You won't get big or bulky unless you're lifting the absolute heaviest you can for 3-4 sets of 8-12. So instead, try doing higher reps, which trains more for endurance and definition. Use weights light enough that you can 20 reps without much strain, but heavy enough that you can't do much more than that. This will build more endurance and definition rather than size.
* Weight loss is more about calories than exercise. Exercise fits into the overall picture because exercise affects your calorie requirements, but overall your calories are the most important aspect to weight changes. Exercise is just a tool in your arsenal. Exercise obviously as you know also helps change the appearance of your muscle as well.
Calories in < calories out = weight loss.
Two things you can do: Eat less, exercise a lot.
I recommend calculating your BMR, it's helpful to know what that number is. Your BMR is the amount of calories you need to eat in order to maintain your current weight (this does not factor in exercise). Exercise increases the "calories out", so if you eat exactly your BMR and exercise 500 calories, then you're at a 500 calorie deficit. Multiply that by 7 and that's 3500 calories, which is roughly a pound. If you're at a 500 calorie deficit 7 days a week, you will lose about 4lbs per month. You'd have to be at a 1000 calorie deficit to lose 8 lbs per month. This not as safe. 500 is much safer and more realistic.
http://www.caloriecount.com will help you track your calories. It allows you to measure calories of all the foods you're eating, and they calculate calories for you based on your portions. So, you just have to know the portions, and search for the foods in their database. Do this diligently. This will teach you how to judge calories, so try to memorize some of the numbers of the major foods, and after a few weeks or months of measuring calories you can stop and you'll end up with good knowledge of food and calories.
Stay hydrated. Be sure to warmup before any workout (10 of each - circular shrugs, arm circles, 'open & close the door', bodyweight squats). Be sure to stretch AFTER the workout.
Stay consistent with it, and you will see results. But not as quickly as you're expecting now. Adjust your expectations a bit and you will get there at a reasonable pace.
Consider doing squats and deadlifts. (again, light enough that you can do 15-20, but can't do much more than that). You will gain MAD definition. If you want to increase the size of your butt, feel free to make the squats heavier - these will add muscle to your glutes, looks great.
Good luck.
Here is a pic for inspiration: http://i.imgur.com/QRF8F.jpg She lifts heavy weights and isn't TOO muscular, but still. She's probably doing in the 8-12 range, so if you lift lighter you will get more definition without as much raw mass.
Here is a pic of a girl who does the major lifts, such as squats: http://i.imgur.com/Ks17x.jpg She goes heavy, so again, the result is nice, not too extreme, she's not super huge, she looks good, but a lot of girls would still think that's "big" or "bulky". So, you can reduce the weight a bit for more moderate results. (more information: http://www.reddit.com/r/AdvancedFitness/comments/gy29c/member_spotlight_pulmonaryapathy/)
Here is a major weight loss transformation: http://i.imgur.com/kWstZ.jpg
Hopefully all that helps and inspires you to try things without fear. It takes a lot of work to get bulky, so if you follow my advice I think you'll find a great balance, and you might actually really enjoy the way you feel after lifting some weights. It's a major stress release too.
A few things:
* Don't be afraid of weights. You won't get big or bulky unless you're lifting the absolute heaviest you can for 3-4 sets of 8-12. So instead, try doing higher reps, which trains more for endurance and definition. Use weights light enough that you can 20 reps without much strain, but heavy enough that you can't do much more than that. This will build more endurance and definition rather than size.
* Weight loss is more about calories than exercise. Exercise fits into the overall picture because exercise affects your calorie requirements, but overall your calories are the most important aspect to weight changes. Exercise is just a tool in your arsenal. Exercise obviously as you know also helps change the appearance of your muscle as well.
Calories in < calories out = weight loss.
Two things you can do: Eat less, exercise a lot.
I recommend calculating your BMR, it's helpful to know what that number is. Your BMR is the amount of calories you need to eat in order to maintain your current weight (this does not factor in exercise). Exercise increases the "calories out", so if you eat exactly your BMR and exercise 500 calories, then you're at a 500 calorie deficit. Multiply that by 7 and that's 3500 calories, which is roughly a pound. If you're at a 500 calorie deficit 7 days a week, you will lose about 4lbs per month. You'd have to be at a 1000 calorie deficit to lose 8 lbs per month. This not as safe. 500 is much safer and more realistic.
http://www.caloriecount.com will help you track your calories. It allows you to measure calories of all the foods you're eating, and they calculate calories for you based on your portions. So, you just have to know the portions, and search for the foods in their database. Do this diligently. This will teach you how to judge calories, so try to memorize some of the numbers of the major foods, and after a few weeks or months of measuring calories you can stop and you'll end up with good knowledge of food and calories.
Stay hydrated. Be sure to warmup before any workout (10 of each - circular shrugs, arm circles, 'open & close the door', bodyweight squats). Be sure to stretch AFTER the workout.
Stay consistent with it, and you will see results. But not as quickly as you're expecting now. Adjust your expectations a bit and you will get there at a reasonable pace.
Consider doing squats and deadlifts. (again, light enough that you can do 15-20, but can't do much more than that). You will gain MAD definition. If you want to increase the size of your butt, feel free to make the squats heavier - these will add muscle to your glutes, looks great.
Good luck.
Here is a pic for inspiration: http://i.imgur.com/QRF8F.jpg She lifts heavy weights and isn't TOO muscular, but still. She's probably doing in the 8-12 range, so if you lift lighter you will get more definition without as much raw mass.
Here is a pic of a girl who does the major lifts, such as squats: http://i.imgur.com/Ks17x.jpg She goes heavy, so again, the result is nice, not too extreme, she's not super huge, she looks good, but a lot of girls would still think that's "big" or "bulky". So, you can reduce the weight a bit for more moderate results. (more information: http://www.reddit.com/r/AdvancedFitness/comments/gy29c/member_spotlight_pulmonaryapathy/)
Here is a major weight loss transformation: http://i.imgur.com/kWstZ.jpg
Hopefully all that helps and inspires you to try things without fear. It takes a lot of work to get bulky, so if you follow my advice I think you'll find a great balance, and you might actually really enjoy the way you feel after lifting some weights. It's a major stress release too.
How to loose weight on the stomach?
Q. Well i am not fat, i way 115 pounds and I'm 14. The problem is that my stomach is not how i want it to look. Now that its the summer time i want to get in better shape for high school. I need to know a way to thin down my stomach a little. But i also don't want to be on a serious diet. Anyone got any suggestions? workout tips? diet tips?
A. just eat healthy and do crunches.
if you have a big workout ball, i recommend doing crunches on there. it works really well.
if you have a big workout ball, i recommend doing crunches on there. it works really well.
How can i stay motivated to work out?
Q. i plan on joining the Marine Corps (im 17 now) and i've worked out for a while, and then i'll just stop, with no motivation to continue doing it. i'll just say, "eh, ill do it tomorrow" etc. and that's a mind set i would like to, and HAVE to get rid of if im to surive in boot camp, or any PFT.
any advice to stay motivated as well as workout/diet tips?
thanks
-BC
any advice to stay motivated as well as workout/diet tips?
thanks
-BC
A. Exercise is a lifestyle. You have to decide what lifestyle you want to have. I think a way to stay motivated is to think about the healthy life you want to live. Make living a healthy lifestyle non negotiable in your life. I know you are not thinking about your future children now, but time flies and you will want to be a great example to them so they will not have to struggle with motivation issues like you are, because it will come natural for them. (I wish my parents instilled that in me, because I struggle with staying motivated to go to the gym. I am doing it because that's non negotiable in my life, but its a struggle to get there) At the same time 2 of my 3 sons go to the gym and stay active, eat well, because I raised them to make that important in their life. You know what I mean? Take advantage of your youth and make that decision. Wish you all the best.
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