My Fitness Blog

How can I get better eating habits?

noreply@blogger.com (mdpach) — Mon, 05 Apr 2010 13:11:00 +0000

(This 20-something gent adds that he loves sweets but hates fruit. He also eats too many food portions per day. To his credit, he works out thrice a week -- way to go, lad!)

Since you are no big fan of fruits, why not make some of your fruit intake in the form of fruit smoothies? (Feel free to add a bit of honey to it if it's not sweet enough for you. As you eat less bad-for-you sweets, your craving for them should diminish. Fruit bars are good, too.

Cutting down on your portion size is largely a matter of self control. Try having a tall glass of water or a banana before each meal.

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Gas, discomfort & bloating after eating

noreply@blogger.com (mdpach) — Mon, 29 Mar 2010 13:38:00 +0000

(This from a 16-year-old lad who adds that he has tried digestive enzymes and probiotics, with little relief. His problems usually occur after enjoying meat and/or starch.)

I have a sneaking suspicion you may be eating too quickly. Slow down. Chew your food well until it's mere pulp. Drinking your drink through a straw will also cut down on gasiness.

You may also want to try Beano and Gas-X. Once again, slow down, lad, or you may just get a speeding ticket.

Chew your food, my friends, and live!

Always consult your doctor before ingesting anything new, even if the product is over the counter.

How can a teen get more noticeable abs?

noreply@blogger.com (mdpach) — Wed, 24 Mar 2010 13:45:00 +0000

(This comes from a 16-year-old dudemeister who would like his abs to get their propers.)

Begin with sit-ups & crunches. Then do some reverse crunches. Toss in some leg raises which you can do in the comfort of your own bed.

Sound easy? It is! Now get busy, young man!

To all you others: Have some fun out there!

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How do I lose my big hips?

noreply@blogger.com (mdpach) — Mon, 22 Mar 2010 13:26:00 +0000

(This from a 29-year-old gal who adds that she doesn't have particularly wide hips, that the problem is just the fat found there, which she can "grip" in her hand.)

Run

Use the elliptical machine

Lunges

Squats

Hip adductor & abductor machines

Never forget that a woman's hips are a large part of her magnetism for men, as they signal "child-bearer" to man at his basest level.

Take a minute today to take a whiff of the flowers along the way - it's good for you!

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What is your exercise routine?

noreply@blogger.com (mdpach) — Fri, 19 Mar 2010 14:27:00 +0000

Chest & arms day

Shoulders & back day

Legs day

On top of that, every day is an abs day, and I walk at least thirty minutes a day to keep my belly under control.

Eat well, drink well, live well, know a few women, have a good laugh. This is my advice to you, my friends - enjoy!

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How can I keep my head from sweating?

noreply@blogger.com (mdpach) — Thu, 18 Mar 2010 14:20:00 +0000

(This is from a 17-year-old girl with a problem I haven't come across before; fortunately, it only occurs when she exercises.)

I would recommend you to get your hair cut just as short as you can live with; have it thinned out, too. (There's nothing nicer than seeing a girl with really neat short hair, by the way.) You may also consider wearing something cool around your neck.

As a profuse perspirer myself, you have my utmost sympathy. Just remember, we love you anyhow!

Be fit and live, people!

I drink a lot of water during the day and I therefore pee a lot . . .

noreply@blogger.com (mdpach) — Wed, 17 Mar 2010 13:18:00 +0000

. . . is this bad for me?

(This comes from a 16-year-old girl apparently up to her throat in H2O and rather worried about it.)

It's not bad. Water doesn't linger for long inside any of us. It's a good diuretic which keeps us from retaining other fluids that may give us a bloated feeling. It also hydrates our bodies; unlike coffee, which removes fluids without replenishing them. Water helps clean your body and rid it of toxins.

Never forget: "We pee, therefore we are."

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What's a good exercise routine to build muscle mass?

noreply@blogger.com (mdpach) — Tue, 16 Mar 2010 13:41:00 +0000

Do heavy weight with fewer sets.

Have a chest day where you do bench press then also work the smaller muscles around the chest, like your shoulders and triceps.

Next day, work your back. Good starters for your back are deadlifts and rows.

Finally a leg day on which you do squats and lunges.

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Which is healthier for breakfast, soy protein tea or skim milk?

noreply@blogger.com (mdpach) — Mon, 15 Mar 2010 16:12:00 +0000

(This from a 27-year-old lady.)

They are both fine, because they have little or no fat. The added benefit of the skim milk is that it's a good source of extra calcium. I would go with that.

Eat well and be well, my friends.

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Look great by Spring Break

noreply@blogger.com (mdpach) — Sun, 14 Mar 2010 17:08:00 +0000

It's the time of year when everyone should be starting to prepare, if you already haven't started, for getting that ideal body you want to strut down the beach during spring break. Everyone wants to have a nice toned body along with a ripped six pack, but many don't know how to get there. If you start today & work hard, you'll look great no matter where you are this spring break. You can also follow these tips into summer to be in shape at the pool, beach, or wherever you might be.

Look Great by Spring Break by:

1. Cardio- This is a must. If you don't do some sort of cardio, you'll never be able to see your six pack under all of your flab. You can start by walking every evening for 40-60 mins & then go up from there. Riding your bike, jogging, running, elliptical machines, stair masters, jumping rope, sprints, workout videos, & etc. are great sources of cardio. All you need to do is get your heart rate up & keep it there for an extended period of time.

2. Diet- No diet=no six pack, you must not cut out all carbs or any other fad diet. All I mean by diet is that you can't get a toned body with ripped six packs by eating McDonalds, Jack in the Box, Burger King, or any other fast food daily. Try to limit your fast food stops to once a week or once a month if possible. All fast food contains is empty calories & also tons of sugar, salt, & fat. Replace fast food & fill your diet with: lean meat (fish, turkey, chicken, soy products), colorful fruits & vegetables, whole grains/whole wheat breads & pastas, good fats (olive oil, canola oil, anything high in monounsaturated fats), & drink as much water as possible. Along with cutting out fast food you need to limit soft drink consumption because all that sodas contain is sugar & empty calories. If you take out just one soft drink from your day for a year you'll lose 20 lbs. If you're trying to lose weight along with getting your perfect body, don't stop eating; it's the worst thing you can do, because your metabolism will slow down & you won't be burning as many calories. Instead try to eat 4-6 smaller meals throughout the day making your body work non stop & speed up your metabolism. If you eat the smaller meals more frequently, your body will be burning calories by you just sitting down.

3. Weight Training- You need to have some sort of resistance or weight training if you want to be toned & actually see muscles & not just bones. If you get some weight training in 3-4 times a week you'll greatly benefit from lean muscle mass. Lean muscle mass speeds up your metabolism just like eating smaller meals more frequently. If you're trying to lose weight off of your legs, thighs, or butt, you should try squats, lunges, hip abductor machine, hip adductor machine, & run hills or stairs during cardio. For big arms you should try to do more triceps workouts then biceps because your triceps take up 2/3 of your arm. So bigger triceps muscle=bigger your arm will look. For your abs you have to have some resistance & not just do a million crunches because all that will give you is muscle under your flab. The best ab exercises include: hanging ab raises, reverse crunches, reverse crunch throw downs, weighted sit ups & declined weighted sit ups. For your chest make sure you do the bench press, chest flys, inclined bench, & you can finish your workout with burning out push ups.

If you try out these tips you'll see great improvements in your midsection & overall body fat composition. You'll lose weight & look great just in time for spring break. Don't be the guy that wears a shirt while swimming; be confident & look great.

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Am I the right weight (125lbs)?

noreply@blogger.com (mdpach) — Sat, 13 Mar 2010 14:01:00 +0000

(This from a 15-year-old girl who stands 5'1" and tosses in that she has an "hourglass" figure.)

There is no "right" weight. This is a subjective question. But according to objective "experts," you fall into the cozy just-right category of 97-132lbs for your height & bone structure.

That said, you have some leeway to gain or lose some weight as you wish. Keep all that sand of your hourglass figure in the right spots, please . . . :-)

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Do guys like big girls?

noreply@blogger.com (mdpach) — Fri, 12 Mar 2010 14:23:00 +0000

(This is from a 17-year-old girl who, though she didn't give me her height & weight, considers herself "obese.")

The answer to your question is a resounding CERTAINLY!

Due to the media relentlessly hyping supermodel types, many males may lean toward thinner or average-sized females, but there are many males who like females of all sizes, and there are many guys who prefer only large gals.

That said, if you feel like it would be in your best interest to lose some weight, by all means, do so, if only for your long-term health outlook. We guys want you around a long time!

Will my boobs get a lot smaller if I lose weight?

noreply@blogger.com (mdpach) — Thu, 11 Mar 2010 15:20:00 +0000

(This comes from a gifted 19-year-old who would like to hold on to what she's got, as it were.)

I'm afraid you can't pick and choose where you are going to lose weight. The more weight you have to lose, the greater decrease you may see in your bustline.

Honestly, from the photo you sent, you could lose a good deal "upstairs" and still have plenty.

What healthy foods should I gobble?

noreply@blogger.com (mdpach) — Wed, 10 Mar 2010 14:42:00 +0000

(This comes, evidently, from a 19-year-old female turkey.)

Breakfast:

Complex carbs like oatmeal, toast, or some fruit; all of these will give you fiber to leave you with a full feeling and help you start off your day.

Lunch:

Eat a sandwich on wheat bread -- tuna, turkey, chicken (all are lean).

Supper:

A light meal consisting of some protein (preferably lean meat) some vegetables and some fruit.

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How can I get tremendous strength without the fear of overtraining?

noreply@blogger.com (mdpach) — Tue, 09 Mar 2010 14:16:00 +0000

Be sure to get plenty of protein and sleep, sleep, sleep. Spread your workouts over the entire week, focusing on major body parts on separate days; for instance, chest and arms one day, then legs, then your back.

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What do you put peanut butter on?

noreply@blogger.com (mdpach) — Mon, 08 Mar 2010 14:48:00 +0000

(This silly question comes from a 21-year-old silly billy with rather a sweet tooth.)

It's fun to answer a silly question for a change . . . To be honest with you, it would be quicker for me to tell you what I don't put peanut butter on. That said, my favorite is to cram celery halves with it. Not only is this a snack brimming with protein, the celery is said by some to increase your sexual attractiveness exponentially ;-)

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What are all the right things to do to lose weight?

noreply@blogger.com (mdpach) — Sun, 07 Mar 2010 15:19:00 +0000

(This is from a 14-year-old girl who adds that she isn't exactly fat but does have a bit more "belly jelly" than she would like. Pet lover that she is, she walks or runs her faithful dog Rover faithfully each morn.)

Well, a list of "all the right things to do to lose weight" could run on to encyclopedic length. I refuse to keep anyone reading that long. So . . .

Eat meals that are high in protein and low in fat; this will help you grow and maintain more muscle that will burn fat while you loaf around. Find a workout partner who motivates you. Yes, walking with your dog or jogging with him every morning is great if you can keep it up. Lookin' good, Rover, you noble beast!

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Large calves?

noreply@blogger.com (mdpach) — Sat, 06 Mar 2010 14:53:00 +0000

(This 16-year-old girl goes on to say she would call her calves medium in size, and wonders if calves get smaller during weight loss, or if they just remain the same.)

This is largely a matter of genetics. You may however, wish to take up long-distance running and jumping rope. Never fear, though, men love calves of all shapes and sizes. As the old saying goes, "It isn't just ranchers that prefer large calves."

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What are some exercises that burn a lot of calories?

noreply@blogger.com (mdpach) — Fri, 05 Mar 2010 14:27:00 +0000

(Question from a 19-year-old young lady who wants to burn 'em quickly.)

This is largely dependent on your weight group. Check out this helpful link:

Yes, this link

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Have you heard of the milk and banana diet?

noreply@blogger.com (mdpach) — Thu, 04 Mar 2010 14:52:00 +0000

(This is a 17-year-old girl asking about this "diet" in which you have only a banana and a glass of milk for your three meals.)

Yes, I've heard of it, and it's a no-go. Just look at all that would be missing from your diet! It's shocking, really. The 600-700 calories alone aren't enough to keep you going very healthily. Also, where would your vegetables, fruits & protein come from?

This isn't a diet, it's malnutrition. To lose weight, spread out your meals, add greens and fruit & EXERCISE!

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I'm always hungry!

noreply@blogger.com (mdpach) — Wed, 03 Mar 2010 14:05:00 +0000

Why am I always hungry?

(This is from a 12-year-old girl who isn't overweight, is taller than most girls her age & eats "a lot.")

Drinking an 8-ounce glass of water several times a day will help to give you a full feeling. Becoming interested in more things other than eating will help keep your mind off eating.

Some healthy foods that will also give you a full feeling are whole grains that have a lot of fiber, found in oatmeal and wheat bread.

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Is it okay to work out just every other day?

noreply@blogger.com (mdpach) — Tue, 02 Mar 2010 14:15:00 +0000

(This question was from a 19-year-old male.)

Well, if you want to be a lazybones about it. Just kidding. Seriously, that's perfectly fine. Those off days give your muscles the chance to mend. But on those off days, be sure to get in some cardio, maybe a bit of brisk walking.

Brief list of everyday things:

Protein

Plenty of sleep

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Muscle exercise for a "skinny" girl?

noreply@blogger.com (mdpach) — Mon, 01 Mar 2010 13:56:00 +0000

I'm a very skinny teenage girl and as weak as anything! What are some good workouts that build strength?

Start off with light weights, because you could actually hurt yourself before gaining some strength if you tried heavier weight. Do some bicep curls and even light bench press. Be sure to do exercises involving biceps and triceps for your arms and a leg routine with squats, lunges and the leg machines at fitness centers.

Add some protein to your diet. Peanut butter is a yummy choice and packs a wallop. Soon you'll be buff enough to do more stuff!

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Always consult a doctor before beginning an exercise routine.

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What are all these aerobics actually doing for my body?

noreply@blogger.com (mdpach) — Sun, 28 Feb 2010 14:39:00 +0000

(This comes from a 20-year-old young lady who does aerobics at least four times a week.)

These aerobics you are doing so faithfully (which is terrific, by the way!) are doing a number of things for you. Here are some of the best:

Aerobics work the heart

Increase endurance for all your physical activities

Create lean muscle

Jump start the cardiovascular system (lungs, flow of oxygen to the muscles, etc.)

Burn fat

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How do I increase my metabolism?

noreply@blogger.com (mdpach) — Sat, 27 Feb 2010 14:06:00 +0000

(This comes from a honey of a 19-year-old - thanks, Dollface!)

Have five to six healthy small meals per day. Also, do exercises that increase metabolism, such as running. You may even meet your Romeo out on the jogging path. Who knows? I don't.

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