Power Lifting Workout Programs

Powerlifting is a competitive sport in which an individual is given three attempts to complete one of three distinct lifts. During a powerlifting competition, individuals have to complete three lifts, which include a squat, a bench press, and a deadlift.

Individuals are judge 00004000 d on their ability to cleanly lift the given weight.

Training For Powerlifting

There are several different approaches that individuals involved in powerlifting can take in order to be prepared for the demands of their sport. Generally speaking, a typical powerlifting routine involves training using the same lifts that are used during competition.

This means making good use of squats, bench press, and deadlift. Over time, the amount of weight that an individual lifts during a workout is increased, while the number of repetitions is decreased.

The Lifts

Squats

Select the appropriate weight. Position the barbell across your shoulders and behind your neck.Keep your feet flat on the ground, about shoulder-width apart, and pointed slightly outward to help with balance.

1.Place your hands on the barbell positioned just slightly greater than the width of the feet. Use a gentle grip to hold on to the bar.

2. Begin the squat from a standing position. Keep your head up, your back straight, and your chest out.

Frequently Asked Questions

  1. QUESTION:
    Which of theses workout program will gave me more explosive for mma?
    A strongman workout (which ne on ESPN)
    A bodybuilding program
    Power lifting( dead lifts, bench press, squats)
    Olympic style Weight lifting ( power cleans Snatch)

    which would be best for MMA for explosive, and speed

    • ANSWER:
      Power lifting will build explosive strength, but I'd also look into cross fit, and caveman style workouts for strength, and conditioning.

  2. QUESTION:
    power lifting program
    what uis a good workout for increasing max strength
    im about 170 lbs and i bench 285 squat 325.
    also what are some good Olympic lifts i could incorporate into a program

    • ANSWER:
      bodybuilding.com
      for strength i think you need more reps, medium-low weight.

  3. QUESTION:
    Which is less damaging to your joints, power lifting or endurance lifting?
    My martial arts instructor has been haranguing us about the importance of conditioning etc. so I'm currently working my way up on an endurance lifting programme, doing curls & presses with a comparatively low weight (20kg + bar) on 4-6 sets of 15-25 reps... I decided to do endurance lifting because power lifting is only recommended on an alternate day basis and I want to lift every day (although if we've had a hard session at training I might be tempted to skip a workout and just have a shower and go to bed!)

    Anyway, I was curious as to what strain this was putting on my elbow joints, and whether higher reps on a low weight were more or less likely to cause joint strain than lower reps on a high weight (i.e. power lifting.)

    Does anyone have any studies they can point me to? Or medical knowledge, personal experience etc.?

    • ANSWER:
      i used to power lift and now i need sodium hyaluronate injected into my joints 3 times a year so i can move about, im 29 years old and will never lift more than 5kgs again ... and thats not by choice

  4. QUESTION:
    Looking to start lifting again. Need advice on what workout program to start with.?
    I used to lift and run every day when I was in High School for football and other athletics. I was on an intensive workout program and am 6'3" and used to be around 185 lbs. Here is what I used to max out at:

    Squat: 380lbs
    Bench: 210 lbs
    Power Clean: 240lbs

    These numbers are beside the point, but give a bit of a reference to my body. I have not lifted in about 3 years and want to get back into exercising every day again. The problem is that I am in such bad shape, I am not sure how to start working out again without hurting myself. My joints are not used to lifting anymore and do not want to damage anything right off of the bat.

    I have lost a bit of weight and don't eat as much anymore. I would like to change my eating habits as well to gain MORE WEIGHT as well as gain my muscle back.

    My question is, what would be a good workout program to start with to ease myself back into lifting? Maybe some type of workout without weights at first? Pushups?

    Thanks.

    • ANSWER:
      If all else fails try the little Jack workout program http://www.youtube.com/watch?v=TKCGe2Ezris

  5. QUESTION:
    Does slow lifting/power of 10/12 second squence actually work?
    Im looking into the power of 10 workout (similar to 12 second) as a way to build some muscle and core strength. Do these programs actually work? I'm type 2 diabetic if that matters and would still try to run 3 times a week in between exercises.

    I've successfully changed my diet and am not looking for a miracle or quick fix. MY hope is to do this program for maybe 6 months-year and then switch to a more traditional exercise regime when I have a good core. Thanks.

    • ANSWER:
      yes the slower movements keep the muscle in the power mode for a longer time... this make it work harder and draws more to that section making a better stronger muscle

  6. QUESTION:
    workout program?
    Im a highschool senior and I just finished footbal season and I don't play any other sports. I have been lifting weights with my football team for over a year. Currently Im 17yrs old, 6'2", 205 ibs and I:
    Bench: 250
    Squat: 375
    Power Clean: 210
    Deadlift: 500
    40 yrd: 5.11sec
    I play left tackle and defensive end but in college I want to play defensive end or tight end. My football team uses a BiggerFasterStronger lifting program. So my question is does anyone know a workout program that could help me get strong and fast enough to play those positions in less than a year? I plan to work out 4-5 days a week.

    • ANSWER:
      i dont know much about that kinda stuff, but i like your diligence. i hope you get what you want though. you're my kinda guy

  7. QUESTION:
    whats the difference between bodybuilding and power lifting?
    i dont get it....

    o by the way is this a good workout for me? i decided i want to start strength training and im not a complete beginner but is this good? or is it too easy? (i normally do legs on tuesday, chest back and shoulders on wednesday, abs on thursday, and arms on friday...should i just stick with that?)

    http://stronglifts.com/beginner-strength-training-program-ii/

    i was wondering because the workout i posted above seems to work the whole body every time and i thought the best way to work out was to isolate some muscles on different days....o and dont forget about original question :P lol

    • ANSWER:
      Bodybuilding and power lifting are both considered 'sports' but the first one focuses on muscle development and symmetry (the visual aspects of working out) and the second focuses on strength...specifically the maximum amount of weight you can lift in 1 rep of squats, bench press and dead lift. How you look in power lifting doesn't matter.

      As far as your workout is concerned, it's best to either alternate days of upper and lower body OR do a full-body workout one day and have at least 48 hours of rest before the next full-body day. Changing up your routine every 6 weeks is going to help you keep from hitting a plateau. From experience I've found I have a better workout and better results working different muscle groups on different days. If I only have 2 days to work out during a week (on vacation for example) I'll do a full-body workout to get everything in twice that week.

      What's hard/good/easy for you depends on what you are trying to achieve and how you feel after a workout. Experiment with weights and reps to adjust difficulty.

  8. QUESTION:
    baseball weight lifting programs?
    ok so i am 14 5,7 and 165 pounds and i am going to start going to the gym and stuff i am going to do 1 hour of cardio every time i go to the gym which is 5 days a week so i also need a program so i can be a better player i got 1 month till baseball starts and i want to make my high school team so i need workouts that i can do with the machines at the gym and if you can add pictures. i play 3rd so i want to be faster and i want to be a better power hitter. so i need a 5 day routine for about a month for 1 hour so i need how many sets and reps and how much weight i should use.

    • ANSWER:
      You are still a little young to be lifting weights;however, at around 14 or 15 it is usually safe for kids to start lifting depending on their development in adolesence. What I recommend before you start lifting is go to your doctor and see how much room in left in your growth plates. If you have a lot of room in the doctors opinion and you still have more height coming then it may be best that you hold off another year until you are 15 to start lifting weights.

      Personally I recommend plyometrics to my clients who are at your stage in life, and other body exercises that bring good overall fitness. This will workout your entire body while making you more explosive in the process which is what you need to be a successful ballplayer. You will hit the ball with greater velocity and be quicker to the ball in the field.

      I have created a website service that is adding information daily about baseball and techniques and best practices. I suggest you take a look at it and feel free to email me with any questions at theprospect09@gmail.com. This is a professional service that I provide for the public so that we can educate kids just like you who are trying to pursure their dreams. Good luck and hope to hear from you.

      - The Professor
      http://theprospect09.googlepages.com

  9. QUESTION:
    Workout program?????????????
    What workout program can i use that will make me street fight ready,i do only push ups and weight lifts but i need an real workout program.
    Nos looking for a program that makes you look big, I'm looking for an program to improve my punching power and speed.

    • ANSWER:
      you ought to think about trying what's called supersetting or Interval Training...which is periods of high intensity work followed by periods of rest or low intensity work. combines both a strength component(for lean tissue building) and a cardiovascular component(for fat burning).

      this type of training causes an effect known as EPOC...Excess Post(exercise) Oxygen Consumption. the EPOC phenomenon causes an increased rate of oxygen intake, an elevated consumption of fat for fuel and increases your metabolism up to 48 hours AFTER you exercise! burning fat while you rest!

      Not only does this type of training torch bodyfat, it also saves you time. no more splitting up your days...1 day cardio, 1 day weights...more time for family,friends,work,sports. you also don't need an fancy or expensive equipment to complete these workouts. most of them you can do at home. example:

      squats
      push-ups
      pull-ups
      planks

      do each exercise for a set # of reps or time back to back without rest in-between. that equals 1 set. rest 30-60 sec then repeat whole sequence. do 3-5 complete sets. you can plug in more exercises(I do one where I pick 10 exercises and do 1 min of each) or mix in different exercises. train this way 3x/week and you will definitely see some results.

  10. QUESTION:
    Retarded Weight lifting program! is the any credible sources that can prove this!?
    I'm a high school student and i am currently enrolled in a weight lifting class. The program we are doing consists of major muscle groups being used 2 days in a row, a day of rest, and then the same muscle groups for two more days.
    Ex.
    Monday- barbell bench, power cleans, back squat, lunge.
    Tuesday- barbell incline bench, hang cleans, front squat, tricep extension
    Wednesday- play a game
    Thursday- similar to Monday
    Friday- similar to Tuesday

    Now anyone who has the least bit of experience knows this is probably the stupidest things you could ever do.
    my teacher yelled at me today because i told him my shoulder was hurt and I'm still recovering from previous workout and then his fat ass started mocking me all through out the day because he is an idiot like that

    PLEASE DO NOT GIVE ME A LINK TO A FORUM AS THAT IS NOT A CREDIBLE SOURCE

    • ANSWER:
      Well ive been bodybuilding for 3 years and i can say i have never heard of a program training that trains the same muscle group two days in a row. You cant tear your muscle apart, then not give it time to repair itself, and tear it down somemore. I work out each body part once a week, doing all your compound lifts and it has worked wonders for me. Honestly i think your coach might be smoking a little crack cause that workout program is just whack.
      Heres what i do
      MON- Chest
      Tues-Off
      Wednesday- Lats and middle back
      Thursday-shoulders and traps
      Friday-Arms
      Sat- Off
      Sun-Legs
      If you wanna get some serious mass do something like that lifting program, and get all the compound lifts in.

  11. QUESTION:
    Weight lifting program Not working for me help Please.?
    I have been on this program for 3 weeks. I have not seen any results. Can somone fix it or make one thats better. This is what it is. Mostly I try to do A lot of reps on the calf raises and a lot of sets everything else is 3x10. My workout is right below. Please help me.

    DAY 1
    Bench
    Incline Bench
    Decline bench
    Shugs
    Lat Raises

    MIllitary Press
    Lat Pulldown
    Dips

    DAY 2

    Arm Curls
    Preacher Curls
    Peeking Curls
    Lat Pulldown
    Rows
    Seated Rows
    Power Cleans

    DAY 3

    Squats
    Calf Raises
    Lunges
    Step Ups

    • ANSWER:
      well ok..your not givin yourselfenough time also your doing too muchin one day..spreaditout over 5days instead of 3..also the ordinary 3*10wont cut it...use high volume training...pick a basic exercise then do 10*10 and a complemetary exercise 3*12 on everywrokout! heres an exaple(my workout)
      Day 1: (chest and shoulders)
      barbell bench press
      1*10(warmup set)
      10*10
      dumbell flyes
      4*12
      barbell shoulderpress
      1*10(warmup)
      10*10
      db lat raises
      4*12

      Day 2: biceps and triceps
      barbell curls
      1*10 warmup
      10*10
      ez bar preacher
      4*12
      ezbar skull krushers
      10*10
      cable pushdowns
      4*12

      day3: off

      Day 4:back
      Pulldowns:
      1*12 warmup
      10*10
      cable rows
      4*12
      deadlifts
      4*12
      wid grip pull ups
      4*12

      Day 5: off

      Day 6: legs
      squats
      2*10 warmup
      10*10
      leg pres
      4*12
      calf press
      10*10
      calf raises
      4*25

      Day7: off

      do abs every 3 days....cardio 4 days aweek...for 30 min eachsession...before workout do 10 min cardio..a warmupset..after workout do 10 min cardio cool down then strecth! good luck email me for further questions

  12. QUESTION:
    is this a good diet/workout plan?
    I'm 5'7 and around 180lbs...I'd like to lose about 30 pounds of fat... I run everyday, usually around 3-5 miles. I also lift weights 4 days a week. I do not power lift, I do everything in 3 sets of 10-12....mainly for lean cuts. But my real question is my diet... I eat 5 times a day, and it looks like this:

    Breakfast - egg whites and oatmeal
    lunch - tuna on raw spninach and I sprinke some fat free cheese.
    post workout - 2 scoops of whey and an apple
    Dinner - 1 chicken breast, mixed veggies, half cup of brown rice
    Nighttime - 2 scoops of casein protein.

    I follow this diet even on days I do not lift weights.. with this diet and exercise program will i shed some fat off my body? am i taking too much protein on non-lift days?

    • ANSWER:

  13. QUESTION:
    looking for a upperbodt workout program, monday wednesday and fridays.?
    im going mainly for power and upper bodyy strength. i do weighted chinups. with added 20kg i do sets of 6. basically i will tell you the exercises i already do, and i want a program using these exercises ONLY. unless one you suggest is ESSENTIAL and i didnt realize. i do all my upper body weights within the 5-7 rep range for maximum muscle growth. but want to follow a plan, cause everything i do i just do when ever that day in no order.. soo anyways..... i do.... bench press. weighted chinups and pullups with 20kg added... i do the thing where you lift the bar above your head, like a vertical bench press. and leg press. at home i do my cardio running and situps and stuff, i just want a plan to focus on what im doing allready.. or if you have a link for a good workout plan. i dont want to be doing sets of whatever with 10-15 reps in each, i keep to about 5-7. ocassionally do heavier weights with like 2 reps just to see my progress

    • ANSWER:

  14. QUESTION:
    Do you think that this is a good weekly workout program?
    ok, i want to be the starting middle linebacker for my high school next season and i want some suggestions on how to increase my chances of starting there. i am about 6'0 and weigh 180, my forty is a 5.7 maybe 5.6, i bench 225, squat about 265, and power clean 145 maybe 155 (i havent tried maxing out on power cleans in awhile). my goal is to bench 250, squat 350, power clean 185, weigh 200, and run atleast a 5.0 forty before next football season. ok here is my workout schedule for the week.

    Monday:
    upper body and 15 minutes of running

    Tuesday:
    lower body and 15 minutes of running

    Wednesday:
    cant go to gym so i stay at home and workout with dumbells

    Thursday:
    full body workout and 15 minutes of running

    Friday:
    rest

    Saturday:
    dumbell workouts

    Sunday:
    dumbells and running

    my upper body workouts consist of chin ups, bench, shoulder press, dumbell butterflies, dips, incline, military press, and dumbell curls.

    my lower body workout is leg press, leg extensions, leg curls, squats (front or back, it varies with each week), calf raises, dead lifts, and hip adductors (not sure if thats the correct name, but its the workout that works the hip flexors)

    my full body workout is bench, squat, leg extensions, military press, leg curl, dips, calf raises, power cleans, and hip adductors.

    my dumbell workout is curls, butteflies, lunges, squats, and tricep extensions.

    i do sit-ups, side-ups (i guess thats what they're called), and wrist curls every day. and my running is always elevated at about 8% on a treadmill.

    now, do you guys think that this is a good workout routine and what could i do to improve it? also what is the best way to improve my balance, speed, and agility? and last, ive never played middle linebacker and im moving there from the o-line, what are some things ill need to know how to do to play there?

    thanks in advance ;-)
    oh yeah and im a freshman.

    • ANSWER:
      Change your running to 2 days distance and 2 speed days with plyo training

      so more rest ;harder training and add a training partner to gauge your speed increases

  15. QUESTION:
    What is a SOLID Workout to "prepare" for the P90X 90-Day Fitness Challenge?
    Here's the deal:

    I'm 25, I weigh 185lbs and i'm 5'9. I have had 1 child and let myself go for 4 years (ABBS + LOWER BACK = Nonexistant). I used to be in the Active Army and in great shape at 148lbs, but after having my son and retiring I got too comfortable and now here I am. My ideal weight is 150-155lbs.

    #1 PROBLEM: I tried to follow the Classic P90X Program today starting out with the Chest & Back/Abb Ripper. I couldn't do more than half the exercises based on strength/power alone. I had the will, and tried up until muscle failure, but I COULDN'T do it. Not even wen I paced myself in the beginning. **I have problems doing V-Ups/Pushups/Pullups or anything 'similar' because my lower back is a wreck.

    THIS IS WHERE YOU COME IN: I need to prepare for this program in advance AND lose a good deal of weight to help me to be able to lift my own mass. I AM dieting and following the Nutrition Plan strictly. Can you suggest a Workout Program or Excersizes to help me strenthen my LOWER BACK and help with my Pushups, Pullups, etc...? Thank you.

    Pic of me NOW: http://www.flickr.com/photos/22812356@N07/5807380565/ 2011
    Pic 2: http://www.flickr.com/photos/22812356@N07/5807380609/ 2008-2009

    Thank you again for your help.
    I used to work out a LOT in Upper Body/Arms: I still have a lot of muscle under all that flab but I lost the strength. I don't need to bulk up my arms much since it's already there, but I DO need to tone it down and focus mainly on my lower body/cardio/abbs/love handles and back-side. MY STOMACH and BUTT: Is my biggest problem, go figure.

    • ANSWER:
      Honestly p90X is the best way to prepare for p90x.

      Get a chair for the pull ups, or some bands, and just go through the motions for now.

      Do push ups on your knees with your ankles crossed and your feet lifted.

      When they do the v-ups, you can either do a mini v-up or just do some bicycles. (v-ups have a little trick where you lean on your elbow, but its hard to find the balance.)

      Also, do the core x video or whatever it is called. That video will strengthen your whole body through the core.

      You can do the core x a few days a week until you feel up to the p90x challange.

      Also do yoga x a few days. That will kick your ass, you have no idea.

  16. QUESTION:
    Walking lunge frequency w/ current workout?
    I'm a college discus thrower so I already have my weight lifting routine that's designed for us. We lift Monday, Wednesday, Friday and for lower body we switch between lunges, squats, and box step ups: it changes every week. We also do either power cleans or snatches along with the lower body lifts. The lifting's pretty tough and I can feel it after a workout. We lift in the mornings.

    One exercise I really like that I did back when I played high school volleyball are walking lunges. We would do this across the length of the gym. They were killer at first, but soon I could do more and more of them. They had a nice toning aspect to them too. I would like to start doing them again. Would it be too much to do this on the Mondays, Wednesdays, Fridays that we lift? If I did them lighter on lifting days, could I do more of them on days we aren't in the weightroom?

    Even though our track and field program is much more technical than the high school practice, we did these walking lunges before every practice the entire season. But we also didn't have the heavy lifting routine. I'm not talking about overkill with the lunges, I mean maybe a pass down and back in the hall in the evening. Do you think the walking lunges will interfere with my current lifting routine? Thanks.

    • ANSWER:
      nope just add them to your lower body workout

  17. QUESTION:
    Which workout plan should I use?
    Stats: 5 ft. 8 inches
    145 lbs.
    Male
    17 yrs old
    Been lifting for 7-8 months total with very high intensity.

    Current Program- On week 3 of 14. Mark Rippetoe's Starting Strength Program
    Consists of Workouts A and B

    Workout A- Monday
    Workout B-Wednesday
    Workout A-Friday
    Workout B- Monday
    etc.

    Workout A-
    Squats 3x5
    Bench Press 3x5
    Deadlifts 1x5
    Dips 2x8

    Workout B:
    Squats 3x5
    Military Press 3x5
    Power Cleans 3x5
    Chinups 2x8

    Note- Maximum weight for all 3 sets 5 reps

    Or

    Week A- Power (3x5)
    Monday- Chest
    Bench press 3x5
    Incline DB Press 3x5
    Dips 3x5
    Flys 3x12
    Hanging Leg raises 3x12
    Decline Situps 3x12

    Tuesday- Shoulders/Traps/Deadlifts
    Deadlifts 3x5
    Barbell Shrugs 3x5
    Military Press 3x5
    Side DB Laterals 3x5
    Rear DB Laterals 3x5

    Wednesday- REST

    Thursday- Back
    Pullups- 3x5
    Bent Rows 3x5
    Lat Pulldowns 3x5
    Seated Cable row 3x5
    Straight arm pulldowns 3x5

    Friday- Arms
    Preacher Curl 3x5
    Close grip bench press 3x5
    Skull crushers 3x5
    DB curls 3x5
    Hanging leg raises 3x12
    Decline situps 3x12

    Saturday- Legs

    Squats 3x5
    Leg curls 3x5
    Leg extensions 3x5
    Leg Press 3x5
    Seated Calf raise 3x15

    Week B- Repeat ALL but for Hypertrophy (8-12 Reps)

    I get about 5500 cals a day and 200g protein

    • ANSWER:

  18. QUESTION:
    i weigh 265 pounds and i know that im way to overweight, need some advice?
    i've cut alot of food and i only eat two meals daily that are healthy and about 3 healthy snacks in small portions. i go workout at the gym alot and im burning 500 calories just on the treadmill, and not just walking but power walking on a high incline and running also in that duration that takes me about 45 minuets to burn all of that. i also drink alot of water like over 6 glasses daily. i burn 500 calories just on the treadmill with out counting the rest that i do like swimming for 30 mintues and a little bit of wieght lifting. i've been doing this for almost a week now and im not sure if this is the best way and the fastest way to loose weight. i cant offord all of those pills or programs and stuff. i want to loose weight by myself naturally. so can you guys help me out and give me some advice? i would very appreciate your help.

    • ANSWER:
      Sounds like your on the right track. Break up your meals to many small portions throughout the day so your body has more time to burn it rather than store it as fat.
      Running / swimming will definitely trim you up. Dont drink anything but water. SOUnds like you know what your doing..keep it up!

  19. QUESTION:
    Grrrrrrrrrr.....What is wrong with My Bench Press?
    ohk so i am doing the 5x5 strength training routine for barbell bench press, and today's workout i was meant to bench 67.5kgs, i got through the first 2 sets easily but when it came to the 3rd set i could only lift 3 reps, i tried a fourth but i almost got to the top and then the weight wasn't going up anymore for some ****** reason grrrrrrrrrrr, this happened during my previous workout as well, where i was benching 67.5 kg also, but that time i completed 3 sets and when it came to the 4th one i could only lift it for 3 reps like today's workout. Today after my spotter helped me lift the weight back on the rack, i tried another set, this time i could only do 2 reps, and during the 2nd reps, i could not even get the weight back off my chest. I have been doing the 5x5 program for 5 weeks now.

    What should i do now please help me, i want to get into power lifting to get my strength up because i am very weak for a 15 year old boy.

    P.s i can do 5 sets of 65 kg quite easy. Also i rest exactly 2 minutes between sets

    • ANSWER:

  20. QUESTION:
    Why won't my bench press increase?
    I've been working out in an advanced weight training class at my high school for a little over a year now. Last spring, I was benching about 165-170 as a one rep max. Unfortunately, I became very ill, and lost close to 25 pounds in body weight which took my bench WAY down. The weight came back fairly easily over the summer, as did my bench success. In September of 2009, I was benching about 160 pounds (one rep max). I have been benching consistently and with proper form since then, and I have seen no success. In fact, my max is now 155, which is LESS than what it was 4 months ago! I'm extremely frustrated, because I have been benching consistently with my friends, who seem to have NO problem increasing with the same workout program. I have been warming up properly and lifting high weights with low reps. I am 17 years old, and I am 5 ft. 11 in., 163 pounds. Around 7-12 % body fat.

    I have greatly increased my daily caloric intake since about 2 weeks ago, and my dad is on me 24/7 about using protein supplements (every night). I am currently a basketball athlete. Any help would be great!

    ALSO... following my new diet, my power-clean 3 rep max has increased 25 pounds (165 now)! But still no luck with the bench. Is it only a matter of time?

    • ANSWER:
      Ask yourself why it matters what you bench. Why is it so important that it increase? You need to learn more about how the body works before you start lifting as heavy as you can. There is alot to it and rarely does anyone take the time to learn.

  21. QUESTION:
    HELP SEVENTH GRADE SCIENCE HOMEWORK HELP URGENT easy ten points?
    SpongeBob and his Bikini Bottom pals have been busy doing a little research. Read the
    description for each experiment and answer the questions.
    1 - Patty Power
    Mr. Krabbs wants to make Bikini Bottoms a nicer place to live. He has created a new sauce that he
    thinks will reduce the production of body gas associated with eating crabby patties from the Krusty
    Krab. He recruits 100 customers with a history of gas problems. He has 50 of them (Group A) eat
    crabby patties with the new sauce. The other 50 (Group B) eat crabby patties with sauce that looks just
    like new sauce but is really just mixture of mayonnaise and food coloring. Both groups were told that
    they were getting the sauce that would reduce gas production. Two hours after eating the crabby
    patties, 30 customers in group A reported having fewer gas problems and 8 customers in group B
    reported having fewer gas problems.
    1 Which people are in the control group?
    2 What is the independent variable?
    3 What is the dependent variable?
    4 What should Mr. Krabs’ conclusion be?
    5 Why do you think 8 people in group B reported feeling better?

    2 – Slimotosis
    Sponge Bob notices that his pal Gary is suffering from slimotosis, which occurs when the shell
    develops a nasty slime and gives off a horrible odor. His friend Patrick tells him that rubbing seaweed
    on the shell is the perfect cure, while Sandy says that drinking Dr. Kelp will be a better cure. Sponge
    Bob decides to test this cure by rubbing Gary with seaweed for 1 week and having him drink Dr. Kelp.
    After a week of treatment, the slime is gone and Gary’s shell smells better.
    1 What was the initial observation?
    2 What is the independent variable?
    3 What is the dependent variable?
    4 What should Sponge Bob’s conclusion be?

    3 – Marshmallow Muscles
    Larry was told that a certain muscle cream was the newest best thing on the market and claims to
    double a person’s muscle power when used as part of a muscle-building workout. Interested in this
    product, he buys the special muscle cream and recruits Patrick and SpongeBob to help him with an
    experiment. Larry develops a special marshmallow weight-lifting program for Patrick and SpongeBob.
    He meets with them once every day for a period of 2 weeks and keeps track of their results. Before
    each session Patrick’s arms and back are lathered in the muscle cream, while Sponge Bob’s arms and
    back are lathered with the regular lotion.
    Which person is in the control group?
    What is the independent variable?
    What is the dependent variable?
    What should Larry’s conclusion be?
    Time Patrick SpongeBob
    Initial Amount 18 5
    After 1 week 24 9
    After 2 weeks 33 17

    • ANSWER:
      omg i think i did this in 7th grade :D
      1. group B
      2. the new sauce
      3. the number of people who felt better
      4. the new sauce does reduce gas
      5. the placebo effect is when people think theyre getting something so they feel like theyre better but its really just a mental thing

      im not sure about set 2... the 2 variables are both being tested at the same time so either you typed it wrong or spongebob is an idiot and did it wrong
      i thinkkk:
      1. his shell gives off slime and nasty odor
      2. the seaweed and Dr. Kelp
      3. the amount of slime and odor
      4. the seaweed and Dr. Kelp, either one or the other or maybe both together, work to cure slimotosis

      1. spongebob
      2. the muscle cream
      3. the amount of muscle power
      4. the muscle cream does not have any better effect than regular lotion.

  22. QUESTION:
    which person is the control group?what is the independent variable?what is the dependent variable?
    larry was told that a certin muscle cream was the newest best thing on the market and claims to double a persons muscle power when used as part of a muscle building workout.intrested in thes product hey buys the special muscle cream and recruits patrick and spongbob to help him with an experiment.larry develops a special marshmallow weight lifting program for patrick and spongebob.he meets with them once every day for a period of 2 weeks and keeps track of their results.befor each session patrick's arms and back are lathered in the muscle cream,while spongebob's arms and back are lathered with the regular lotion.

    • ANSWER:
      Spongebob is using the control lotion. The independent variable is the muscle cream used by patrick. The dependent variable is the lifting program.

  23. QUESTION:
    When progressing with weights, should you use increments according to weight, reps, or work done?
    I am starting to lift weights, and I was told that keeping a training log and recording your workouts is effective as you can make small improvements every week. In 2 weeks, I'm planning on starting a new weight program, as I have spent the last month collecting information on my current ability.

    As I am a beginner, I currently bench 50kg 30 times during a session, with sets of: 10 reps, 8 reps, 6 reps, 6 reps. I have a spotter and he has only helped me on the last 2 reps of the last set, so I am safe if I push myself to the limit.

    I want to make my workout program 9 weeks in duration, and I am spending the next week planning out a rough design of my workouts.

    I was trying to figure out how to progress gradually each week, and I figured out that if I work at 5% higher than the week before, I would be working at [1.477 * the intensity of week one] in week 9.

    Here, I encountered a problem, however, I do not know how I should add 5% to my workout each week. There are three ways that I have thought of; adding to the weight each week, adding to the reps each week, and adding to the total work done.

    If I added to the weight each week, I would keep my reps constant at 30 for 9 weeks, and bench 50kg in the first week, 52.5 in the second week, 55 in the third week.. and eventually, 74kg for 30 reps in week 9.

    If I added to the reps each week, I would keep my weight constant at 50kg for 9 weeks, with reps of: 30 in the first week, 32 in the second week, 33 in the third week.. and eventually, 44 reps of 50kg in week 9.

    I found that the concept of 'work done' is slightly different; a combination of both reps and weights. The work done in week one would be 50kg*30reps = 1500. Using work done as a way of progressing each week, here is what my workout plan woudl look like:

    week one: work - 1500.00 = 50kg, 30 reps
    week two: work - 1575.00 = 50kg, 32 reps
    week three: work - 1653.75 = 50kg, 33 reps
    week four: work - 1736.44 = 52.5kg, 33 reps
    week five: work - 1823.26 = 52.5kg, 35 reps
    week six: work - 1914.42 = 52.5kg, 36 reps
    week seven: work - 2010.14 = 55kg, 37 reps
    week eight: work - 2110.65 = 55kg, 38 reps
    week nine: work - 2216.18 = 55kg, 40 reps

    I am really confused as to which workout plan will be the best as they all have their strengths and weaknesses. Could someone please help me out here? Which workout plan will yield the greatest results?

    Keep in mind that I am going to start lifting to help me in soccer and I want to be more athletic (not bulky like a bodybuilder). I am training for a combination of mass (as I only weigh 60kg right now and need some more muscle mass but not too much), strength, and power.

    Basically, I need the right training method - the one which will improve my athleticism and help me the most in sport (particularly soccer).

    Thanks a milion in advance!!

    • ANSWER:
      dont worry, nobody magically explodes into a bodybuilder just because theyre lifting a few weights. that takes years and years of training and proper dieting.

      anyway, you should increase on weights, not reps. more reps are good for endurance, but you get the endurance you need for soccer from running and practice anyway.

  24. QUESTION:
    When you want to progress with weights, should you use increments according to reps, weight, or work done?
    I am starting to lift weights, and I was told that keeping a training log and recording your workouts is effective as you can make small improvements every week. In 2 weeks, I'm planning on starting a new weight program, as I have spent the last month collecting information on my current ability.

    As I am a beginner, I currently bench 50kg 30 times during a session, with sets of: 10 reps, 8 reps, 6 reps, 6 reps. I have a spotter and he has only helped me on the last 2 reps of the last set, so I am safe if I push myself to the limit.

    I want to make my workout program 9 weeks in duration, and I am spending the next week planning out a rough design of my workouts.

    I was trying to figure out how to progress gradually each week, and I figured out that if I work at 5% higher than the week before, I would be working at [1.477 * the intensity of week one] in week 9.

    Here, I encountered a problem, however, I do not know how I should add 5% to my workout each week. There are three ways that I have thought of; adding to the weight each week, adding to the reps each week, and adding to the total work done.

    If I added to the weight each week, I would keep my reps constant at 30 for 9 weeks, and bench 50kg in the first week, 52.5 in the second week, 55 in the third week.. and eventually, 74kg for 30 reps in week 9.

    If I added to the reps each week, I would keep my weight constant at 50kg for 9 weeks, with reps of: 30 in the first week, 32 in the second week, 33 in the third week.. and eventually, 44 reps of 50kg in week 9.

    I found that the concept of 'work done' is slightly different; a combination of both reps and weights. The work done in week one would be 50kg*30reps = 1500. Using work done as a way of progressing each week, here is what my workout plan woudl look like:

    week one: work - 1500.00 = 50kg, 30 reps
    week two: work - 1575.00 = 50kg, 32 reps
    week three: work - 1653.75 = 50kg, 33 reps
    week four: work - 1736.44 = 52.5kg, 33 reps
    week five: work - 1823.26 = 52.5kg, 35 reps
    week six: work - 1914.42 = 52.5kg, 36 reps
    week seven: work - 2010.14 = 55kg, 37 reps
    week eight: work - 2110.65 = 55kg, 38 reps
    week nine: work - 2216.18 = 55kg, 40 reps

    I am really confused as to which workout plan will be the best as they all have their strengths and weaknesses. Could someone please help me out here? Which workout plan will yield the greatest results?

    Keep in mind that I am going to start lifting to help me in soccer and I want to be more athletic (not bulky like a bodybuilder). I am training for a combination of mass (as I only weigh 60kg right now and need some more muscle mass but not too much), strength, and power.

    Basically, I need the right training method - the one which will improve my athleticism and help me the most in sport (particularly soccer).

    Thanks a milion in advance!!

    • ANSWER:
      if u want some one to answer ur question, dont post a book

  25. QUESTION:
    Good Linebacker Workout and Speed and Agility Program?
    Im 18 years old and have previous played defensive end and tackle in high school but want to play linebacker in college next year. Im about 6 feet tall 230 pounds and cutting down to about 210 to 215 my. My Bench Max is now at about 250 squat 375 and power clean 240 most and my 40 is probably about a 5.0 my numbers are down because I didn't lift for three months due to injury. But I was wondering if anyone had any great ideas of how to get stronger and faster? Also what workouts would specifically help me to be a linebacker? Thanks
    no kidding. thats why i posted the question
    im not sure if thats what it is it might actually be in the 4.9 but ik getting it to a 4.6 to 4.7 is going to be hard but i have plenty of time until football season plus its a division 2 school, but thanks for the confidence boost buddy!

    • ANSWER:
      Um dude a 5 flat 40 isnt gonna cut it.

      If you have a 5.0 40 now you probably arent gonna get it down to a 4.6 or 4.7 soo yeah it aint gonna cut it.

  26. QUESTION:
    Getting stronger, while getting "CUT" is there a way?
    I'm currently a junior in High School. My weight is 240 pounds, I can bench 275, squat 430, and power clean 245. I play football and I'm and offensive guard. Im looking for supplements ( not Creatine) that would help me improve my numbers with the least side effects or as natural as possible. So far i have never touched a protein shake or anything of that nature in my life. I get enough sleep and stretch every time after i work out. Im currently doing the football programs post season workout in which we lift weights daily switching between lower and upper body every day and have speed training sessions on Mondays and Wednesdays. Since Im pretty chubby Im also looking for any way i can reduce FAT in my body and replace it with MUSCLE. I have a basic understanding on what are the essential elements that the body needs for body building, and strength gain. I just want to know if there is a way i can get " CUT " while also getting stronger?

    ** Any articles, diets, supplements, or info related to the topic will be greatly appreciated thanks!**

    • ANSWER:
      If you keep your calorie deficit small, and make sure you get good pre and post workout nutrition, you could still gain (or at least maintain) strength.

      Diet should be what you look at first to drop fat. Try a balanced diet made up of mostly natural whole foods, with high protein, moderate carbs and moderate fats.

      You need to know how many calories you burn- you can use an online calculator for a rough estimate. Aim for 10-20% calories fewer than you burn daily (too large a deficit will be counterproductive to strength gain).

      Don't worry about complicated diets or cutting things out. You can enjoy anything in moderation, as long as the majority of your diet is healthy.

      Base your meals around:

      Lean protein (e.g. chicken, tuna, lean beef, fat-free cottage cheese, egg whites)
      Wholegrains (e.g. wholewheat bread, oats, bran cereals, rice)
      Healthy fats (e.g. nuts, seeds, olive oil, avocado, salmon, whole eggs, flaxseed)
      Fruit and veg

      As for supps, why not creatine? It's a natural substance the body already produces, will help with ATP replenishment and protect against catabolism to some extent. Taking something like kre-alkalyn will have no side effects, though creatine monohydrate may cause some bloating.

      If you need something for energy whilst in a calorie deficit, you could try and ECA stack.

      As for protein powder- so long as you get protein before and after a workout, it doesn't matter what source it's from. Protein powder is convenient but not essential. You can do perfectly well without any supps at all of course, as you know already.

      Training everyday is going to be counterproductive though- you must ensure you get at least one full rest day each week, or you'll see deterioration in strength and muscle.

  27. QUESTION:
    Is this a good exercise program for me?
    OK, so what I want to get out of this program is for it to meet the general health requirement (because I want to continue doing it even after I've reached my goal weight) and maybe, hopefully make me lose the final 8 pounds by mid-September.

    I am 5'2" and currently 123 lbs, my final goal will be 115 lbs. (went down from 145 lbs since Feb)

    I work out at home. I will do it everyday, but Friday is my break day, along with healthy eating in general.

    20 Mins (Power-walking - On a non electric treadmill that's inclined)
    This is in a really hot, non-air conditioned room so it really gets me sweating.

    Rest

    20 Mins (Aerobics DVD - short non-weighted cardio segment interspersed with weighted segments. Lunges, plies, deltoids, biceps, triceps)

    Later in the day:
    30 crunches/situps. (I leave this for later in the day so that my husband can help me by holding down my ankles)
    I can't lift my back up without that, what exercise can help with that?

    But is this a good workout program in general? I don't wanna take it to an extreme, so will this do?
    Also, I'm 25 years old, if that makes a difference.
    laura, I didn't know that! Thank you!

    • ANSWER:

  28. QUESTION:
    Do these mind-body theories have any real scientific research?
    I'm hearing a lot about the power of the "subconscious" mind, and how everything is controlled by it like hormones, etc. I find this stuff interesting, but I can't really find any credible sources behind them. I've read a soviet research which was real interesting. two groups were on a muscle building workout program, the thing is though, one group didn't lift weights, they only visualized and imagined they did, and they actually had more of an increase.

    This stuff fascinates me, because the possibilities if the mind-body theories are correct is amazing..
    Could we be able to manipulate our body through this? Turning on certain functions, etc?.

    • ANSWER:
      There is some evidence to support some of these hippy concepts. Can we make ourselves rich by increasing our positive thoughts? I doubt it.

      PET scans show that when you visualise an activity, there is a region called the supplementary motor area which is activated and this also functions when you are doing the activity. So visualisation can help enhance your technical proficiency at this activity. I experienced this firsthand as a youth learning to play drums, I was obsessed with drums and whenever I couldn't be playing I spent all my time daydreaming that I was playing and I got very good very quickly.

      There is also psychological evidence about the subconscious, body language is one which I have recently become interested in. Asymmetry is something which we seem to detect subconsciously, there is evidence this is how predatory males choose victims.

      As for the weight lifting, I've heard of people doing visualisations to improve strength but I thought it was in accompaniment with training. Interesting if they didn't have to lift a finger to bulk up. I might start visualising running marathons and see if I lose weight...

  29. QUESTION:
    4 Irreplaceable Core Lifts?
    I asked this question once but put it in the wrong category...

    Power Clean and Jerk
    Power Bench Press
    Pull Up
    Deadlifts

    4 sets of 6 each

    If my goal is to build explosive power and strength for basketball, and I only do those 4 lifts, will i get a full body workout that involves all the muscle groups?

    What auxiliary excercises do you suggest? I've seen programs that put a lot of auxiliary lifts for the shoulders and back, but almost none for the legs. Why is that?

    • ANSWER:
      http://en.wikipedia.org/wiki/Plyometrics

  30. QUESTION:
    Where can i find youth resistance training guidelines?
    I'm a high school student and i am currently enrolled in a weight lifting class. The program we are doing consists of major muscle groups being used 2 days in a row, a day of rest, and then the same muscle groups for two more days.
    Ex.
    Monday- barbell bench, power cleans, back squat, lunge.
    Tuesday- barbell incline bench, hang cleans, front squat, tricep extension
    Wednesday- play a game
    Thursday- similar to Monday
    Friday- similar to Tuesday

    Now anyone who has the least bit of experience knows this is probably the stupidest things you could ever do.
    my teacher yelled at me today because i told him my shoulder was hurt and I'm still recovering from previous workout and then his fat ass started mocking me all through out the day because he is an idiot like that.

    • ANSWER:
      You should ignore those comments as quickly as you can. I am sure you have done that already. However, don't forget that he showed no sympathy for your recovery and don't take any more classes from him whether he is a good teacher or not. If you have to take more classes from him because of the required classes you may take for graduation, then just ignore his comments.

      BTW, I have no idea where you may find Youth Resistance Training. But if you google it, I am sure someone will be able to help.

  31. QUESTION:
    Working out everyday?
    I have a program where I work out my arms every other day and my abs and legs also every other day,
    I started on Wed. so for example:Wed:arms (which consists of lifting hand weights and stretching) Thurs:Abs(Which consists of Stretching,power yoga,cardio and ab workouts,sit ups,crunches etc.) Fri:arm, Sat:Abs, Sun:Arm, Mon:Abs Tues:Break day. I had gotten sore after the first ab and arm workout(on Wednesday and Thursday) I was wondering if I should continue or wait till I am not sore, BTW the program is P90 not P90X

    • ANSWER:
      If you are sore then don't push yourself too hard, I know that they say no pain no gain, but some people don't realize that your muscles tear as you work out & need time to heal, I would say try arms one day, then abs the next, followed by cardio, then arms, abs, & so on... you can still plan in a day for rest, but you don't wanna do damage to your body. Make sure you are eating enough protein too! Good Luck!

  32. QUESTION:
    Can people who work out help me with this please?
    Hi!
    Okay, so I really want to get a good body for Summer, and I was wondering if this workout is decent enough to make me achieve that? I have two different programmes (one for lower body, one for total body) and I'll alternate them throughout the week (one day I'll do the first workout, then the next day I'll do the other). I'll have rest days too of course.

    But can you tell me if the exercises will be enough to tone up, or am I missing some? Thanks!

    Workout 1:

    Skipping (70 Skips)
    Ball squat (25 reps)
    Walking lunge (20 lunges)
    Skipping again (70 skips)
    Basic crunch (20 reps)
    Walking lunge again (20 lunges)
    Wide leg squat (20 reps)
    Fitness ball obliques (*20 reps)
    Glute raise (20 reps)
    Hamstring curl on fitness ball (20 reps)
    Bridge (30 secs)
    Fitness ball crunch (15 reps)

    (Then I repeat the workout again)

    ------------------------ (next day)

    Workout 2:
    Jogging on the spot (5 minutes)
    Squats (20 reps)
    Body lift (20 reps)
    Power lunge (20 reps)
    Donkey kicks (15 reps)
    Skipping (70 skips)
    Tricep dips (15 reps)
    Shoulder press (20 reps per side)
    Lateral raises (15 reps)
    Bicep curls (30 reps)
    Skipping (30 secs)
    Ab crunches (20 reps)
    Oblique crosses- alternate (30 reps)
    Back extension (20 reps)
    Reverse curl (15 reps)
    Skipping (70 skips).

    (Then I repeat the workout again).

    • ANSWER:

  33. QUESTION:
    How should I increase muscle endurance?
    Okay, I have a hard time putting on muscle, which is okay with me, because I play tennis and run cross country. The only reason I want some muscle is mainly for tennis. With cross country coming up in a few months though, I think training for muscle endurance rather than sheer power might be better.

    I am about 5'7", and 124 lbs (which might be about 2 lbs of muscle I've gained in the last six weeks or so). I usually do a 5x5 program, all compound lifts, three times a week. This is a strength program, of course, so if I were going for more endurance, would I be better off with push ups and unweighted squats? And I know that it takes a minimum of 48 hours for muscles to recover from a hard workout, but if I want that endurance, do I train every day or let my muscles rebuild?

    • ANSWER:

  34. QUESTION:
    Is this a good sprint training program?
    i put it together using answers from this site and my own choices im looking to run 100m 200m and maybe 400m. im 15 and want to get back into running. i'm 5 ft 6-7 and weigh roughly 9 st. this is the program i made and was wondering if anyone has any ideas on how to improve it.

    Sprint Training.

    Everyday Workouts:
    Erect and upright
    Lift knees
    Toes pointed up
    Relaxed hands and face*

    3 sets each

    Tin Soilder 10m
    High Knees 10m
    Butt Kicks 10m
    "A" Skips 20m
    "B" Skips 20m
    Power Skips 20m
    BOUNDING*** 30m
    * Weighted Lunges with heavy dumbbells 8-12 reps
    * Weighted Squats 8-12 reps
    * Bunny Hops / box jumps 8-12 reps
    * Frog Leaps 8-12 reps

    Monday:

    Training at track----->Plyometrics

    Tuesday: Conditioning:

    25 Push ups
    100m Sprint*
    30 Curl ups
    100m Sprint*
    50 Jumping Jacks
    100m Sprint*
    20 High Jumps
    100m Sprint*

    Wednesday: Jog to Hospital and Back.----->Plyometrics

    Thursday: 8 full 100m 2-3 minute break in between

    Friday: Full Body Dumbell Workout.--- http://www.freeworkoutsguide.com/fullbodydumbbellworkout.html

    Saturday: Plyometrics

    Sunday: Rest

    Plyometrics********

    Ankle Hops - 3 Sets x 30 Reps
    Rim Jumps - 3 Sets x 10 Reps (Touch the cealing)
    Tuck Jumps - 3 Sets x 10 Reps
    Split Squats - 2 Sets x 10 Reps (with dumbells at shoulders, one leg on sofa)
    Full Squats - 3 Sets x 10 Reps
    Squat Jumps - 4 Sets x 8 Reps
    Rows - 3 Sets x 10 Reps
    i dont run 400 as seriously as the other two its just because im one of the best in my club at it.

    • ANSWER:
      you know what? i couldnt have given you a better plan myself. just make sure to drink plenty of water before you run not to get cramps, and do your stretching after the warm up that way it works better. stretching after workouts can also help you become more flexible. remember to stay committed and not slack off. good luck with running

  35. QUESTION:
    i need help with my pennfoster work?
    2. Which of the following is important in maintaining a healthy lifestyle?
    A. Getting less than six hours of sleep a night
    B. Developing muscular bulk
    C. Monitoring your diet
    D. Exercising at least three hours each day

    3. Which of the following is good for your health?
    A. Smoking
    B. Positive behavioral change
    C. Substance abuse
    D. Eating fatty foods

    4. Which of these factors is most important in your fitness program?
    A. Consistency
    B. Joining a health club
    C. Doing stretching exercises
    D. Using mirrors in your exercise program

    5. Which of the following statements is true?
    A. Unexercised muscles turn into fat.
    B. Unexercised muscles lose bulk but don't atrophy.
    C. Regular exercise makes muscles firm and strong.
    D. Exercise slows down your metabolism.

    6. Cardiovascular fitness exercises strengthen which two organs?
    A. Heart and brain
    B. Liver and lungs
    C. Brain and liver
    D. Heart and lungs

    7. What five fitness goals should you set for any comprehensive fitness program?
    A. Flexibility, endurance, substantial weight loss, proper nutrition, and muscle power
    B. Disease prevention, fad diets, coordination, muscular bulk, and relaxation
    C. Flexibility, endurance, muscle power, proper nutrition and weight control, and relaxation
    D. Disease prevention, endurance, tight muscles, fast-food diet, and thin appearance

    8. Which of the following is the major cause of most back problems?
    A. Muscular weakness and lack of flexibility
    B. Long drives in an automobile
    C. A poor mattress
    D. Unaligned posture

    9. High blood pressure is the major risk factor for
    A. cancer.
    B. stroke.
    C. osteoporosis.
    D. muscular atrophy.

    10. Endorphins help rid the body of
    A. cholesterol.
    B. fat.
    C. sodium.
    D. acid.

    11. Good health was once viewed as a combination of
    A. having a good doctor and eating three hearty meals a day.
    B. possessing good personal habits and good luck.
    C. living in the right place and possessing good personal habits.
    D. good luck and the right parentage.

    12. To maintain a healthy weight, it's important to avoid being
    A. five pounds or more overweight.
    B. 10 percent or more over the suggested weight for your height.
    C. either overweight or underweight.
    D. underweight by five pounds or more.

    13. Who is primarily responsible for your health?
    A. You
    B. Your doctor
    C. Your family
    D. The medical care system

    14. Which of the following statements is true regarding the benefits of managing your health?
    A. Your self-esteem will decrease.
    B. You'll have more energy and improved cardiovascular health.
    C. Your metabolism will decrease, allowing for higher caloric intake.
    D. Your stress levels will increase.

    15. There's no health advantage to changing your weight if
    A. it's within the range on the weight tables.
    B. you feel energetic.
    C. your waist-to-hip ratio places you at risk.
    D. you've never been successful at dieting.

    16. Personal fitness trainers usually work with
    A. employees in a corporation.
    B. parks and recreation departments.
    C. individuals seeking a more personalized workout.
    D. hospital nutritionists.

    17. According to this study unit, which of the following is acceptable nutritional advice?
    A. Lose weight as fast as you can.
    B. Skip one meal a day, other than breakfast.
    C. Eat every meal quickly to speed up your metabolism.
    D. Eat three meals a day at regular times.

    18. What is the number of beats per minute for an average resting heart?
    A. 64
    B. 72
    C. 80
    D. 96

    19. Which of the following is considered a fitness goal?
    A. Watching a physical exercise program on television
    B. Obtaining optimal weight where you feel your best and you have healthy eating habits
    C. Relaxing for 10 minutes once a week
    D. Developing muscles only by lifting weights

    20. Which of the following statements is true?
    A. Lungs are strengthened through cardiovascular exercise.
    B. Inactive people find it easier to change lifestyle habits than active people.
    C. Regular exercise softens bones.
    D. Psychiatrists avoid recommending exercise as a way of dealing with depression.

    • ANSWER:
      Please do not solicit answers on Y!A, as this is considered cheating.
      If you need help, please contact the school.

      Penn Foster

  36. QUESTION:
    PLEASE HELP to run 1.5 miles in 11:30?
    I am a 20 year old female, non smoker, 5'2 130 lbs... I have to run 1.5 miles in 11:30 to pass the PAST test for the air force for the SERE specialist program... I signed into the Air force for THIS job and this job only! its what I want to do sooo bad but I am becoming discouraged that I can't even pass the test to get into the program... I used to be a pretty good runner, as far as distance goes but my legs are pretty short so speed has never been my strong point... I workout 5 days a week.. workout schedule is as follows-
    7:00AM swim 1000meters

    5:30 PM run 1.5 miles- usually at 6 MPH = 15:00 (YUCK) have tried to push every other lap up to 7 mph, resulting in only a 14:30 1.5 miles (not much improvement)

    6:00PM- weight lifting.. mostly upperbody (trying to be able to do chin ups) getting discouraged there too.. definitely getting stronger every week... it has been 2 week since I started weigh lifting and I have DOUBLED all weights on each execersise comfortably.

    7:00/7:30 PM swimm 1000 meters again then it starts all over the next day

    I do this 5 times a week and my mile seems impossible... I have exteremyl strong will power but this is kicking my butt... What is a good way to get my speed up?? I have been working on this for about a month and I have 2-3 weeks until I need to take my test, the sooner the better PLEASE HELP! my dad is a great weight trainer but we are both stumped when it comes to running, I really thoguht that wouldnt be a problem but it seems to be the hardest thing in the test.. I am very very determined and MUST get this! please help me to understand how to get my speed up as well as my endurance while running faster than I ever have.. I just feel sometimes like im too short.. for every step my dad takes (5'11) I take 3 ugh i have a good stride just short legs, so im using a ton more energy just to go around the track once than the normal male does.. I know our bodies have limits but I believe I can do anything i put my mind to please please help thanks

    • ANSWER:
      1) Unless swimming and weight lifting are part of the test I suggest you drop them until you pass this test, they are of very little benefit and detract from energy that could best be used running.
      2) The following program was designed for a such a test as yours. Adjust the times to conform to an 11:30 1.5 miles.
      Good luck!

      Run 1.5 Miles in 10 Minutes

      Breaking the 10-minute mark for a mile and a half isn't just a sign that you can outrun the feds. It's also an indicator of peak aerobic capacity—your body's ability to deliver oxygen to your working muscles. Regular aerobic exercise lowers your cholesterol and helps keep your body fat low—both of which significantly decrease your risk of heart disease.

      The Test: Run 1 1/2 miles on a flat path as fast as you can.

      The Scorecard:
      12 minutes or more: Slow
      Between 10 and 12 minutes: Ordinary
      10 minutes or less: Endurance excellence

      Air Out Your Aerobic Ability: To build aerobic capacity, you need to run far. But you also need to run fast, says Barrie Shepley, C.S.C.S., Canadian Olympic triathlon coach and president of Personal Best Health and Performance. Follow Shepley's plan for 6 to 10 weeks and you'll increase your endurance about 30 percent.

      Perform a 40- to 60-minute run on Saturday at a pace just slow enough that you never feel winded. (Walk if you need to.)

      On Tuesday, do four to six half-mile intervals at your goal pace for the mile-and-a-half run. (If your goal is 10 minutes, run each interval in 3 minutes, 20 seconds.) Rest for the same amount of time as each interval takes.

      On Thursday, perform four to six uphill runs at a moderate pace, with each lasting about 90 seconds, and take about 2 minutes' rest after each interval. After your last interval, jog for 10 to 15 minutes at an easy pace.

      Bonus Tip: Train like Roger Bannister. That is, split the distance into four 600-yard intervals and run them at a pace that's about 10 percent faster than your 11/2-mile pace, resting 1 minute after each. Bannister used this method to train for the first sub-4-minute mile.

  37. QUESTION:
    AIR FORCE PAST TEST HELP PLEASE!!!?
    I am a 20 year old female, non smoker, 5'2 130 lbs... I have to run 1.5 miles in 11:30 to pass the PAST test for the air force for the SERE specialist program... I signed into the Air force for THIS job and this job only! its what I want to do sooo bad but I am becoming discouraged that I can't even pass the test to get into the program... I used to be a pretty good runner, as far as distance goes but my legs are pretty short so speed has never been my strong point... I workout 5 days a week.. workout schedule is as follows-
    7:00AM swim 1000meters

    5:30 PM run 1.5 miles- usually at 6 MPH = 15:00 (YUCK) have tried to push every other lap up to 7 mph, resulting in only a 14:30 1.5 miles (not much improvement)

    6:00PM- weight lifting.. mostly upperbody (trying to be able to do chin ups) getting discouraged there too.. definitely getting stronger every week... it has been 2 week since I started weigh lifting and I have DOUBLED all weights on each execersise comfortably.

    7:00/7:30 PM swimm 1000 meters again then it starts all over the next day

    I do this 5 times a week and my mile seems impossible... I have exteremyl strong will power but this is kicking my butt... What is a good way to get my speed up?? I have been working on this for about a month and I have 2-3 weeks until I need to take my test, the sooner the better PLEASE HELP! my dad is a great weight trainer but we are both stumped when it comes to running, I really thoguht that wouldnt be a problem but it seems to be the hardest thing in the test.. I am very very determined and MUST get this! please help me to understand how to get my speed up as well as my endurance while running faster than I ever have.. I just feel sometimes like im too short.. for every step my dad takes (5'11) I take 3 ugh i have a good stride just short legs, so im using a ton more energy just to go around the track once than the normal male does.. I know our bodies have limits but I believe I can do anything i put my mind to please please help thanks

    • ANSWER:
      try running with someone else who is faster than you. My mile time was 9 minutes, but then when I ran with my friend I ran it in 7:30 not but a week later. So then I told myself I had no excuse and that I COULD run it faster than i had told myself. Soon i was running it in 7:30 by myself. Good luck!

  38. QUESTION:
    How fast will i lose weight with this program?
    Im a female, i weigh 120lb and is 5'0

    Workout Routine:
    2 hours of cardio
    Walk/Jog/Run 5-10 miles
    1000 squats
    30 min planks( 5min reps)
    3000-5000yd of swimming freestyle laps
    Weight lifting(5lb) 500 reps on each arm
    700 pushups
    streatch 20 min *(5 min each throughout day)
    500 leg lifts
    200 streatch bands

    Diet
    2-3 gallons of water throughout day ( more if needed/ on hot days)( It is summer you know)
    2-4 cups of veggies per day 1/2 cup-1 cup with small meal
    Tuna sandwich with light mayo, whole grain bread, relesh
    1 small boiled chicken breast
    1/2-1 cup of brown rice
    1 cup of milk or 1/2 cup of fat free 45 cal. yogurt
    1-2 scrambled or boiled eggs
    3 cups of fruit all in one protien power up smoothie

    Tjis is my diet ive been doing for a week now im beigining to see changs but i was wondering how long it will take me to lose 25lb of pure fat and water weight? Thanks
    Kara

    • ANSWER:
      Really everyone is different. Track your progress and you can find an estimate when you would reach your goal but I could say truthfully maybe around the end of August you will have definitely reached that. But again as I said it's different for every person. As long as you stick to it though you should be good.

  39. QUESTION:
    p90x... would it be for me?
    People of yahoo Im in need of some advice. I am a power lifter and so I train hard at the gym with free weights doing such lifts as: dead lift, bench press, and the squat. The P90X program caught my attention because I saw it as an opportunity to tune up and rid myself of some of the fat I carry around. So would it be wise to use P90X as a supplement to the workout routine that I already do? If you have any background with the P90X program feel free to voice your views/ opinions.

    • ANSWER:
      p90x would actually really suit you well. Given you already have good experience with weights, but want to cut the fat. P90x is an excellent supplement to any workout routine. I've gone through it once, and was actually doing it more to lose that little bit of extra fat I had than to gain muscle. It's focused more on light weights (although you can go heavy).

      p90x gets great reviews, check them out:
      http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26x%3D0%26ref%255F%3Dnb%255Fss%255Fb%26y%3D0%26field-keywords%3Dp90x%26url%3Dsearch-alias%253Daps&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

      You'll also want some adjustable dumbbells to go along with the program (don't forget the chin-up bar):
      http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26search-alias%3Daps%26ref%255F%3Da9%255Fsc%255F1%26qid%3D1249842001%26field-keywords%3Ddumbbells%2520adjustable&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

      You'll want this p90x chin/pull up bar:
      http://www.amazon.com/gp/product/B001ARNRRK?ie=UTF8&tag=zv11ex-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B001ARNRRK

      You might also want to get pushup bars, I personally use this:
      http://www.amazon.com/gp/product/B001ECZMSI?ie=UTF8&tag=zv11ex-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B001ECZMSI

      although it's pricey compared to others, so any of these will work fine:
      http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26x%3D0%26ref%255F%3Dnb%255Fss%255Fgw%26y%3D0%26field-keywords%3Dpushup%2520bar%26url%3Dsearch-alias%253Daps&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

      I also suggest resistance bands, I suggest ripcords brand as they don't break on you (I had to go to the emergency room once because I was using bad ones from a gym, and it snapped and nearly broke my hand by slinging itself):
      http://www.amazon.com/gp/redirect.html?ie=UTF8&location=http%3A%2F%2Fwww.amazon.com%2Fs%3Fie%3DUTF8%26x%3D0%26ref%255F%3Dnb%255Fss%255Fgw%26y%3D0%26field-keywords%3Dripcords%26url%3Dsearch-alias%253Daps&tag=clogui-20&linkCode=ur2&camp=1789&creative=390957

      Get the 5 set or 6 set (don't get it with the DVD).

  40. QUESTION:
    Is this a good fitness routine?
    Im 5'8 male 17 years old
    * means done with 5 - 10 lb dumbbells
    Im on 1500 calorie diet
    yes i try eat all around healthy fruit vegi's protein etc. so my diets not perfect but its good
    Drink 2 protein shakes daily(5 days a week)
    Multi vitamins with 2 of my 3 major meals(Breakfast dinner)
    jump rope 20 mins a day
    jumping jacks 20 mins a day

    Stretch
    *20 Bench Press x3
    20 squats x3
    *20 side arm lifts x3
    20 crunches x3
    20 push-ups x3
    *20 lunges x3
    20 leg lifts x3
    Stretch

    hit heavy bag as hard as i can meaning(Speed and hardwork not power)
    for 5 mins

    mondays and wednesdays are also my weight lifting day's i do triceps biceps mostly and tuesday and thursdays i got wrestling practice so i do 15 mins of ciruit cardio stepups run stairs dips push ups sit ups and just all the wrestling itself is an hour and 45 mins

    all the first workouts are done 5 days a week is this a good program to fofollow to lose weight and buildmuscle over a 5 - 4 month time frame
    any feedback on how long you think ill have to do this for before i notice major results(Cause thats what keeps me going) would be nice and also anyone who wants to input something to make it better

    • ANSWER:

  41. QUESTION:
    Chest training question for people that actually weight lift?
    I was looking through "The New Encyclopedia for Modern Bodybuilding by Arnold Schwarzenegger and Billl Dobbins and on page 318 this is what Arnold recommends for developing maximum power, mass, and strength in the chest. The program is as follows:
    1) Begin with Bench Presses. Do 20 reps the first set, then 10 reps. At this point, raise the weight so you go down immediately to 5 reps, 3 reps, and 1 rep.
    2) Continue doing as many sets as you can (at least 5) with a weight that allows you only 1 or 2 reps.
    3) Perfrom the last set with a lighter weight that allows you to go back up to high reps.
    4) Go on Incline Presses and do them the same way. Afterward, follow the same program with Dumbbell Fly's.

    So I have a couple questions about interpreting this program and chest training itself. Does he mean not to rest at all between all of these sets. Does he mean to do them right after each other or work in another body part then do your other chest exercise the same way? Lastly, does chest training such as this actually work well because after that hour that you spend doing this your chest wont get hit for the rest of the workout. Any thoughts, opinions, or personal experience would be extremely appreciated. Thanks for taking the time to read and listen!

    • ANSWER:
      i believe you should rest before going to the incline and then again before he fly's to give your arms a rest... eventually you can probably go straight thru, but it's best to pace yourself and catch your breath. i've never done this particular workout, but you will feel it in your chest the next day for sure if not later on that day... the way muscle builds up is by it getting torn down and growing back bigger and stronger

  42. QUESTION:
    Can you write a work-out routine / program for a Varsity High School Football DT?
    Hi, i need a nice work out routine i can follow for 2-3 months until summer camp starts. I am going to be a Senior and start this season predominately at DT. I want to have a standout year and hopefully be able to get into a D-III school or maybe even D-II.

    Here are my numbers:

    275lb Bench Press Max, looking to get to 315lbs MAX
    200lb Power Clean Max, looking to get to 250lbs MAX
    335lb Squat Max, looking to get to 365-385lbs MAX
    300lb Dead Lift Max, Looking to get to 365 MAX

    My Stats:

    6'1 @ 305lbs.
    I would like to get my weight down to about 265lbs and be able to put up the numbers above. Also i have lifted naturally. I HAVE NOT used any supplements yet. I haven't had a protein shake in over a year.

    So if you have any advice on how to improve those numbers, or would like to help me a 5 Day workout plan I would really appreciate that.

    • ANSWER:
      your coach should give you one we Have been on a strict work out plan for 7 weeks now i cant give it 2 you but basiclly you wanna do cardio alot probably 60%-75% of your max heart bpm or somthin like that eat healthy run alot and lift weights

  43. QUESTION:
    Grrrrrrrrrr.....What is wrong with My Bench Press?
    ohk so i am doing the 5x5 strength training routine for barbell bench press, and today's workout i was meant to bench 67.5kgs, i got through the first 2 sets easily but when it came to the 3rd set i could only lift 3 reps, i tried a fourth but i almost got to the top and then the weight wasn't going up anymore for some fucken reason grrrrrrrrrrr, this happened during my previous workout as well, where i was benching 67.5 kg also, but that time i completed 3 sets and when it came to the 4th one i could only lift it for 3 reps like today's workout. Today after my spotter helped me lift the weight back on the rack, i tried another set, this time i could only do 2 reps, and during the 2nd reps, i could not even get the weight back off my chest. I have been doing the 5x5 program for 5 weeks now.

    What should i do now please help me, i want to get into power lifting to get my strength up because i am very weak for a 15 year old boy.

    P.s i can do 5 sets of 65 kg quite easy. Also i rest exactly 2 minutes between sets

    • ANSWER:
      You are not resting enough between sets, you need a rest period of around 5 minutes if your doing sets of 5.

  44. QUESTION:
    Chest training question for people that actually weight lift?
    I was looking through "The New Encyclopedia for Modern Bodybuilding by Arnold Schwarzenegger and Billl Dobbins and on page 318 this is what Arnold recommends for developing maximum power, mass, and strength in the chest. The program is as follows:
    1) Begin with Bench Presses. Do 20 reps the first set, then 10 reps. At this point, raise the weight so you go down immediately to 5 reps, 3 reps, and 1 rep.
    2) Continue doing as many sets as you can (at least 5) with a weight that allows you only 1 or 2 reps.
    3) Perfrom the last set with a lighter weight that allows you to go back up to high reps.
    4) Go on Incline Presses and do them the same way. Afterward, follow the same program with Dumbbell Fly's.

    So I have a couple questions about interpreting this program and chest training itself. Does he mean not to rest at all between all of these sets. Does he mean to do them right after each other or work in another body part then do your other chest exercise the same way? Lastly, does chest training such as this actually work well because after that hour that you spend doing this your chest wont get hit for the rest of the workout. Any thoughts, opinions, or personal experience would be extremely appreciated. Thanks for taking the time to read and listen!

    • ANSWER:
      I own the same book. It is a valuable resource for learning new exercises. But

      Arnold and friends did steroids. Steroids allow you to recover faster. Normally, you can train hard or train long. Not both. With steroids, you can.

      Essentially, you would rest between the first 5 sets, but then you could do rest-pause between the rest, resting 10 seconds or so. I would say that Flyes would be best if you did them first because the bench press isn't a chest exercise. It's a front delt exercise. Think about it, your feet are on the ground, your back is arched a little, your pushing with your shoulders and your arms. Your chest doesn't do much work at all. Do the Flyes first do exhaust the chest.

      Even better, bring your feet up on the bench and bring the bar down to your neck or clavicle. If you have a spotter, use a suicide grip to take the stress off the forearms. That way the chest is almost completely isolated.

      Arnold means do the whole routine, rest a couple minutes, and then continue. What is more effective for gaining mass is cutting down rest times before you raise the weight. For instance, do my neck press I told you about above with 100 pounds (it'll be harder than you think), resting 30 seconds between sets. Then 20 the next time. Then 10. Then no rest. Then raise the weight. You make bigger mass gains that way. Gaining strength and mass at fast rates is hard to do simultaneously.


Power Lifting Workout Routines

Powerlifting is a competitive sport in which an individual is given three attempts to complete one of three distinct lifts. During a powerlifting competition, individuals have to complete three lifts, which include a squat, a bench press, and a deadlift.

Individuals are judge 00004000 d on their ability to cleanly lift the given weight.

Training For Powerlifting

There are several different approaches that individuals involved in powerlifting can take in order to be prepared for the demands of their sport. Generally speaking, a typical powerlifting routine involves training using the same lifts that are used during competition.

This means making good use of squats, bench press, and deadlift. Over time, the amount of weight that an individual lifts during a workout is increased, while the number of repetitions is decreased.

The Lifts

Squats

Select the appropriate weight. Position the barbell across your shoulders and behind your neck.Keep your feet flat on the ground, about shoulder-width apart, and pointed slightly outward to help with balance.

1.Place your hands on the barbell positioned just slightly greater than the width of the feet. Use a gentle grip to hold on to the bar.

2. Begin the squat from a standing position. Keep your head up, your back straight, and your chest out.

Frequently Asked Questions

  1. QUESTION:
    What is a successful workout routine that includes power lifting, vertical jump training and adds muscle mass?
    Mainly focused on increasing vertical leap. A good balance would be helpful.
    I also want to leave time to play basketball during my week. All of this is mainly for basketball.

    • ANSWER:
      Check out http://thefreetofly.com. It's got what you need.

  2. QUESTION:
    How do I mix in Core workouts with power lifting? what is a good source on Core Training?
    I like these Core exercises but how do I add them to my powerlifting routines? How often do you train core exercises? If I squat heavy weights one day and do Core training 2 days letter will that ruin my recovery?

    • ANSWER:
      no it wont ruin it but it you are doing simple core exercises then do them every day people say this is bad but ask a marine and see what he says

  3. QUESTION:
    Incorporating power cleans into my weight lifting routine?
    Ive recently gotten interested in the power cleans as it seems like a very valuable workout. I heard that power cleans can be done everyday and it doesnt lead to overtraining but i dont know. I want to have a day devoted to just power cleans and those explosive-type lifts and so i was wondering if i can fit it into my routine without it interferring my progress. RIght now my workout routine looks like this

    Monday - Back/Bis/Hamstrings
    Tuesday - 1hr Cardio
    Wednesday - Chest/Tris/Calves
    Thursday - Off
    Friday - Quads/Shoulders

    so as you see i have thursdays off. I was wondering maybe i can incorporate my power clean day on that day. do you guys think its fine to have that day for power cleans? or will it lead to overtraining?

    • ANSWER:
      I do power cleans myself and find them to be a very useful. I do them for grappling and have found that after about six months of doing four sets, once per week, that my explosiveness on take downs has increased in a marked fashion.

      I feel them heavily in my traps, rhomboids and upper back; a little in the biceps. I also found (for me) that in terms of managing recuperation that it was best to do them on the same day as back. I also noticed that my grip strength is somewhat better.

      One thing about power cleans, it helps to have flexible forearms for when you "rack" the weight. I have found these stretches to be useful:

      http://www.google.com/imgres?imgurl=http://www.toptenreviews.com/i/rev/scrn/large/2687-ipump-office-stretch2.jpg&imgrefurl=http://iphone-apps.toptenreviews.com/health-and-fitness/2687-ipump-office-stretch-screenshot2.html&usg=__YhE1jAZQt0xxpyg5F3W3YnHTcrM=&h=320&w=480&sz=55&hl=en&start=0&zoom=1&tbnid=VFRoLo-gGiao_M:&tbnh=122&tbnw=183&prev=/images%3Fq%3Dforearm%2Bstretch%26um%3D1%26hl%3Den%26sa%3DX%26biw%3D1440%26bih%3D722%26tbs%3Disch:1&um=1&itbs=1&iact=rc&dur=356&ei=JYcvTc2wMoPVgAfMqP32CA&oei=JYcvTc2wMoPVgAfMqP32CA&esq=1&page=1&ndsp=34&ved=1t:429,r:0,s:0&tx=95&ty=64

  4. QUESTION:
    Incorporating a power clean day into my lifting routine?
    Ive recently gotten interested in the power cleans as it seems like a very valuable workout. I heard that power cleans can be done everyday and it doesnt lead to overtraining but i dont know. I want to have a day devoted to just power cleans and those explosive-type lifts and so i was wondering if i can fit it into my routine without it interferring my progress. RIght now my workout routine looks like this

    Monday - Back/Bis/Hamstrings
    Tuesday - 1hr Cardio
    Wednesday - Chest/Tris/Calves
    Thursday - Off
    Friday - Quads/Shoulders

    so as you see i have thursdays off. I was wondering maybe i can incorporate my power clean day on that day. do you guys think its fine to have that day for power cleans? or will it lead to overtraining?

    • ANSWER:
      You don't want to tire out your quads or shoulders if you do the power cleans on thursdays.

      Slot your PCs into Tuesdays

      or try this

      Mon Back Chest
      Tues Quads, Hams, Calves
      Wed Cardio
      Thursday Power Cleans (incorporate shoulders into this day)
      Friday Bis, Tris, Shoulders (if you don't do them thursday)

  5. QUESTION:
    What are some football workout routines?
    I playing this year in 10th grade...but 11th grade i plan on being a beast so i need a workout routine......i have a bar to do power cleans and dead lifts with...i have the (Body Champ Leverage Bench) and some weights to go with that........i live by a track to run and do football stuff....what can i do with the stuff i have

    • ANSWER:
      My best advice for you this month is to eat healthy, and exercise by doing a lot of running every day. If you do these two things, you will get into better shape and become a beast, which will greatly improve your chances of being successful in football this season.

  6. QUESTION:
    Weight lose asap help and some good workout routines?
    I don’t know too much about the body and working out to loose weight, I played football in HS and all I know are the same football exercises like dead-lift and power clean which we did every week for four years. Those I consider ftbl. exercises because I don’t see anyone at the gym doing them. . Any ways I’ve been out of HS and ftbl. for 2 years and have neglected my body I’ve been in and out of the gym at my college but not consistent, and I still have some muscle but I’m starting to gain lots of weight and get a bigger gut. I was an offensive lineman in HS so I was always big but now its just fat. One Important question I have is that is it true I should mix up workout routines every day? That means say don’t do bench and latpulls & dumbbells curls and press every day for example? I think I have the dieting down but just need some good examples on what to do in exercises weekly. I plan to go everyday of the week Monday – Friday and also run 20-30 mins.daily on the treadmill. And I take a racquetball class two day a week. So basically all in need is a good workout plan for every day of the week and than month with some good exercise descriptions and any other weight lose ideas other than working out at the gym like eating good solutions or things I can do at home. According to a bmi meter I found online I need to loose 65-75 lbs or more. I’m 6’0 264lbs now and during my SR. year in HS I was 233. So basically if my question is confusing how can I do like these people I found on msn.com
    http://health.msn.com/dietfitness/WeightLossStory.aspx?cp-documentid=100153779
    http://health.msn.com/dietfitness/weightlossstory.aspx?cp-documentid=100165922

    • ANSWER:
      You know, in high school I ran a little but I didn't play sports or do anything super athletic and I was pretty curvy and maybe 10 lbs overweight. So now at 29, losing weight and getting in shape has been a huge learning experience! All I knew how to do was run and you know that worked for losing a little weight but it wasn't until I was super strict with eating and worked my butt off (lol) that I began to gain the muscle I never had :) My husband played football and would tell me that you really gain a great deal of muscle in your youth and if you don't have a good base of muscle it will be hard to gain it in your late twenties and thirties. Anyway, so it's taken me a couple of years. You have that muscle and you will get it back and fast! But you have to work hard and stick with it and you will look like the guys on the links above. I would increase your cardio to about 45 minutes, if you can. Then add weights for the same amount of time. Do all those exercises you did in football (They teach some of these in my weight classes, they're awesome!). I've worked one or two muscle groups daily, like biceps and shoulders, then the next day, do triceps and back, then do legs one day, then repeat this or add to it if needed. That will work at least that one group of muscles once a week or twice a week. Do every exercise you can think of to exhaust that muscle, then let it heal and hit it again. I've just recently started doing weights for an hour three days a week and I work everything on those days... so I do shorter cardio, maybe 20-30 minutes, then do my weights. I kill my legs first with lunges and squats, then kill my biceps, then tri's, then work my back and shoulders, then chest and I'm so shaky by the time I leave, but it's great and in the last 6 months my body has completely changed! You can do it and you will love the results and if you do it right (which isn't easy) you will see results within the next few months and even more within the next year! Don't forget your stomach, but work it hard every other day. The key to losing your gut is cardio, believe it or not! Don't eat after 7 p.m., eat every 2 to 3 hours and don't go hungry. Eat veggies and fruits for most snacks, lots of good protein and good carbs. Just remember eating anything from mother earth is good and anything man altered is bad. Good Luck!

  7. QUESTION:
    Help with power lifting & body building.?
    Recently I've started working out, trying to gain muscle mass and get stronger, I know it will probably take a while and be tough, but I can commit at least 5+ hours a day (nearly every day of the year) which is probably way too much for it lol, but I was wondering what a good workout routine would be to get stronger and look good?
    And I was wondering should I get protein supplements and things similar to it, or would it just be a waste of money?

    P.S. I'm not overweight so it shouldn't take as long should it?
    I'm about 6 foot 1 inch tall, about 150-165 lbs, and I don't get winded easily.

    • ANSWER:

  8. QUESTION:
    Am i overworking my muscles lifting?
    I am 16 years old and I play rugby. What I am doing is really a five day lifting workout. I was wondering if these muscle days are fine, or if any of these muscle days shouldn't be back to back. I don't feel like I am overworking my body. I actually feel great. I take this **** called power maxx (pre-workout formula) before lifting, which gives me a bunch of amino acids and caffeine, and I don't get very tired working out. Just wondering if this workout is fine.
    My workout routine:
    Monday - Chest/triceps/shoulders (more focused on chest)
    Tues - Back/Biceps (more focused on back)
    Wed - Lot of Legs
    Thurs - Chest/triceps/shoulders (more focused on triceps/shoulders)
    Friday - Back/Biceps (more focused on biceps)
    Saturday- Rest/run
    Sunday - Rest/run
    *I also do core/abs 3 days a week (not back to back)
    Please leave comments and let me know if this workout routine is fine. I made it myself...I realize I am young/inexperienced so I wanted some tips/pointers. Thanks.

    • ANSWER:
      As long as you feel good then you should be fine. If you start to feel like your muscles are becoming weak and overused then you should rest for about 4 days and until you feel better. If you are lifting a lot of weight and low reps on the same muscle group back to back days it isn't the smartest idea but if you feel good you are fine

  9. QUESTION:
    I need power lifting advice.?
    Im joining the power lifting team at school. but it doesn't start until next semester. so i got like 4 weeks to workout on my own and get a little stronger, and i was just looking for advice on the best workouts and a good routine to do.

    • ANSWER:
      heavy weight low reps and sets.
      if you can lift a weight 6 times, add 5lbs to that if you can do it 6 times get off and put more weight on and keep going till you can only the lift the weight 1 time and stop.

      i recommend you workout your legs a lot more than your chest and arms. also workout your back to.
      Bench press, Squats, barbell bent rows, dumbell bent rows, dips, barbell curls, dumbbell lunges, calf raises, and shrugs.

      take note please have a spotter with you that will help you out for your safety.

  10. QUESTION:
    How do i build muscle, bulk up?
    I'm 18 and i weigh around 135 140. Ive been lifting for around 3 months and I'm pretty defined but now i wanna build bulk. I'm not sure how but i heard doing power lifting is a good way to do that. So i wanted to know if anyone knew some good workout routines that would help me build bulk. Also maybe a good weight gainer/muscle gainer shake/powder since i would like to gain weight since i heard its easier to gain muscle then.

    • ANSWER:
      Do Only One Exercise Per Muscle Group
      Only one? Yes, only one, unless you want to buy into the notion that you must mutilate a muscle for over an hour to get any growth out of it. Consider this typical day in the gym. Today is your chest day. Your first exercise is bench press. You perform your first set with 185 lbs, second set with 205 lbs, third set with 225 lbs and fourth set with 245 lbs.

      Assuming this is your max weight for the desired number of reps, is it not safe to say that you have used the maximal number of muscle fibers? Your goal is to simple spark your muscles into growth. Not exhaust them to death. Once they experience a unknown assalut (stimulus), your body will be forced to adapt and create new muscle to prevent future assaults! Therefore, your take home lesson is this: Once you have out performed your last workout, it is time to move onto the next

      Never Perform More Than 10 Reps.

      If you are lifting weights beyond 10 reps than you are emphasizing your slow-twitch muscle fibers which have the smallest opportunity for muscle growth. You are a hard gainer and you need recruit the maximal amount of muscle fibers in every set.

      Increase Your Strength 5% Every Two Weeks

      One of the biggest mistakes I see hard gainers make in the gym is not track there progress. They return week-after-week to simply reherse the same workouts with the absense of progress. How do you expect to gain muscle fast if you continue to lift the same weights each workout? Your body is designed to tolerate stress. Assault it and let it get bigger. Assault it and let it get bigger. It's a simple concept.

  11. QUESTION:
    I need a workout routine. (ectomorph)
    I'm an ectomorph (person that has a hard time gaining weight) This means I need a workout with low reps (no more than eight) and lower sets. Think of it as purely power lifting. It's the only way I can gain weight.
    I've been working out for a year and a half and I've gained 20lbs in muscle. But I need a new routine, mine is getting old.

    • ANSWER:
      you should change your workout routine every four weeks. You could try a bill star 5x5 or a rippetoes. Or you could search the bodybuilding.com workout database or forums.

  12. QUESTION:
    I need a good workout routine as I have recently gained a lot of weight.?
    I am in the second year of college and have stayed at a normal weight of 120-125 ever since I was 13. (I am 5'3.5".) However, with finals coming up and the abundance of food, I was under a lot of stress and my appetite increased a lot. I gained 10 pounds in 2 months. I have tried cutting back on calories but I have no will power as my appetite is out of control and I am constantly hungry and eating twice as much as I used to. I tried walking on the treadmill for 20 minutes but it made me sore and gave me horrible joint pain. I am on Accutane (last month) and haven't worked out (neither cardio, sports or weight lifting) for a few years now. What would be a good way to lose weight and get in shape? I am looking for beginner workout routine and diet where I will see results but it will not stress out my body badly. Also I am limited with time. I am a 19 year old female, 5'3.5" and weigh about 135-140 now. My goal is to get down to 115 lbs. Thanks!

    • ANSWER:
      You can go to Ross or Marshalls and pick up a really cheap exercise tape. They have fun ones like belly-dancing, or intense cardio work-outs. Choose one that you think you will actually enjoy doing everyday. I bought a two-set of Pilates DVDs for only ! It includes 8, 20 minute workouts. Hope this helps!...and good luck!
      :)

  13. QUESTION:
    Im 13 and I need serious help with my workout routine?honest answers plz. RE- POST?
    im 13 and weigh 115 lb prettty skinny
    5'8" height
    i drink milk everyday when i wake up and before bed
    ive been trying some workouts like pushups, tricep dips, squats, and situps/crunches
    i want to do pushups, tricep dips, pushups that work more on the chest, situps/crunches, and squats.
    but i dont know how to even it out throughout the week.
    I was thinking regular pushups, tricep dips, and chest pushups on monday, wednesday and friday,
    and situps/crunches, squats on tuesday thursday and saturday
    taking sunday off
    5 sets of ten for each of the 3 workouts monday,wednesday, and friday
    5 sets of 20 for each of the 2 workouts tuesday, thursday and saturday
    i wanna mostly get bigger but getting cut as well will be great
    so any suggestions or routines? thx
    im trying to get bigger by summer time like june
    also plz tell how long it will take for me to see results and what kind of results should i expect / see?
    if u answer all with honest answers then best answer and 10 points thx
    or u could just do this to help me out lol thx

    plz dont tell me im too young
    lol

    heres an unspecific answer i gott the last time i posted this question. its a goo answer but i dont know what kinda workouts i can do at home with no equipment of any kind. i can get 2 10 lb weights from my cousin cuz he dont use them anymore but thats not for liike a week so...

    Hi there,

    It sounds like you are looking for a hypertrophy workout, which simply means enlarging muscles. You have the right idea with hypertrophy workouts - splitting muscle groups. However, I would adjust your splits to have minimum 48 hours rest for each muscle group. For a hypertrophy workout, your muscles need more time to repair themselves. Giving muscle groups less than 48 hours rest between workouts increases your chances of injury and may not give you the best hypertrophy results. Here is a suggested split:

    Monday - Chest & Upper Back
    Tuesday - Abs, Lower Back, Arms
    Wednesday - Lower Body
    Thursday -Chest & Upper Back
    Friday - Abs, Lower Back, Arms
    Saturday - Lower Body
    Sunday - REST

    For actual exercises, if you have access to a weight room, I would suggest using some free weights as well as bars. Olympic lifts are great functional exercises that contribute to hypertrophy as well as to muscle strengthening for everyday activities. I would definitely add a couple of Olympic lifts to your workout - at least the clean and jerk and power clean. These exercises will work both your lower body and upper body at the same time - you can add these lifts to your lower body days OR upper body days, though I prefer to add them to lower body.

    As to repetitions, that will depend on the weights you are lifting. For hypertrophy, a heavier weight with lower number of reps and high number of sets is recommended. 4-6 sets is usually good, with 6-10 reps depending on the weight used.

    If you are working out consistently on your own, it will take a minimum of 6 weeks to see results - you will definitely see some toning by then. Hiring a personal trainer will help you stick to your workouts and give you more specifics on exercises. Also, pay particular attention to nutritional needs, and ensure you are getting enough calories for the amount of training you are doing. Furthermore, you are a growing teenager, so you will need more calories than the average adult who is inactive.

    I would also like to add that there is no current research to indicate that teenagers should not perform hypetrophy workouts. In fact, research shows that if teenagers perform guided workouts with a professional, they can increase strength without any more risk of injury than teenagers who do not perform such workouts. As long as you are doing your exercises with proper form, there is nothing wrong with strength training at your age.

    It is important to note, though, that significant muscle mass increases may not occur until you get a bit older - research has shown that strength training in adolescents is useful for increasing strength but not necessarily for making large changes in muscle mass. Toning will occur, and as you continue your hypertorphy program, muscle mass will increase as you get into your older teens.

    • ANSWER:

  14. QUESTION:
    baseball workout routines at the gym
    ok i am 14 5'7 165 i know i am a little young to lift weights but i don't lift to much. so my high school baseball tryouts start about in 1 month so i want to be ready i am going to gym now but i need a good workouts of things to do in the gym i need how much sets reps how many times a week stuff like that and if you can give me a discretion of the exercise oh and i play 3rd base i want to have more power when tryouts start i want to hit the ball harder so plz help.

    • ANSWER:
      work on triceps, forearms and shoulders/ back. if yoou lift heavy, it will target only certain muscles. if you lift light and a lot of reps, it will target the smaller muscles that dont get a workout by lifting heavy. so lift max five pound weights to get the smaller muscles and lift heavy to build larger muscles.

  15. QUESTION:
    Is this a good 5x5 Workout routine?
    Okay I am getting in shape for basketball.I have been weight lifting 3x a week and also do cardio everyday during my basketball period because we're in off-season and we do lots of conditioning.
    I been working out really hard lately getting my body in great shape also working on my skills because i was cut this past season which was my sophomore year. My lifting routine is a 5x5:
    Mon/Wed/Fri: Bench Press
    Barbell Squat
    Dead lift
    Weighted dips
    Bent-over row
    Bicep Curls
    I want someone to tell my if this is a good 5x5 routine I want to gain size and strength. I play the Small Forward position and I sometimes play Power Forward and I get pushed around.I am 16 5'6" around 170lb with 16% body fat. My goals are lower my body fat and gain muscle size and strength.

    • ANSWER:
      This is close to "professional" level workout schedules. it will work. Make sure that you don't become one-dimensional in your life. The body building is all focused on "me".

  16. QUESTION:
    Give me a complete beginner boxing conditioning and technique workout routine.?
    Give me a complete beginner boxing conditioning and technique workout routine.?
    Please give me a good CONDITIONING workout for boxing. Nothing about lifting weights. Bodyweight only. That conditioning workout should improve: strenght, stamina and endurance.
    Then give me a good TECHNIQUE workout for boxing. Please include: jump rope, heavy bag, speed bag, etc.... That technique workout should improve: power, speed, agility, relaxation, hand-eye coordination, coordination, defense, and total skill. Please be as detailed as possible. Also include what should and shouldn't I eat.
    Drinks. Im 15. I weigh 134 lbs. Height, 5 '7. I'll give 10 points to the best answer! Don't be brief.. BRICKFIST DONT ANSWER IT I WANT TO SEE WHAT OTHER PEOPLE SAY.

    • ANSWER:
      No one else ever answered and never will because mine was already there and it's the real deal, complete with everything.

  17. QUESTION:
    Contradicting workout routine?
    This is going to be a long read… sorry in advance, but I think it’s necessary for an accurate analysis and answer

    Three questions:

    Background: I’m 21, I use to be very skinny, with a metabolism that could inhale a whole farm without gaining a pound… but then I started to work fulltime (sitting on my *** all day) and go to school fulltime and workout on the side while taking GNC’s MASS XXX protein shakes (1000 calories/40g protein), and gained a lot of weight over 30lbs in the past year and a half. My goal was to be 185lb but I’m currently at 165, which I’m comfortable with. Currently for the New Year I’ve decided to eat “healthier” (not necessarily “dieting” as my coworker would say). My previous eating habits use to consist of eating anything, and everything in sight, mostly junk, fast food, snacks, (daily candy lover – like I have 5 pound bags of candy from BJs) soda, etc just crap… Basically I’ve replaced most of those with, fruits and veggies instead of candy, chips & snacks. More natural home cooked items such as chicken breast and pasta (which if I may say myself, is delicious) instead of the single-male frozen bagged/boxed things like precooked BBQ chicken, pizza rolls/bagels etc. Just a more “cleaner” eating style… Also, my daily consumption of liquids have evolved from soda to 2 cups of green tea 5 days a week before noon, and proceeding with plenty of water cups throughout the day, the days I work out I probably consume and average of a half a gallon to a gallon of water at the gym.

    Moving on:
    My schedule / QUESTION #1:
    (all lifting days are warmed up with 10-15 of jump rope to get my heart rate going, and then stretching before and after)
    Sunday: Chest/Triceps (until failure) usually 10 reps warm up then 10-9-8 (I know you’re suppose to go heavy and low reps but I do all of these to failure) I’ve also switched from dumbbells and free weights to machines
    Monday: Rest
    Tuesday: Boxing (nothing serious, I’m not going to the Golden Gloves (not yet at least) but I’ve been boxing for about a year now, on and off, my schedule is finally allowing me to go back)
    Workout:
    Stretch
    3 rounds jump rope
    3 rounds speed bag
    3 rounds shadow-boxing
    3 rounds heavy bag (black, thin, stiff)
    3 rounds double ended hook bag
    3 rounds heavy bag (red, thick, little softer) [my gym has a few different bags that I am not 100% sure of the weight)
    3 rounds focus mitts
    3 rounds of core exercises (anything that has to do with the core, depending on the day and my mood)
    And finally if I have enough energy I’ll end it with 3 more rounds of jump rope & stretch
    Wednesday: Rest
    Thursday: Boxing again (on occasion a couple times a month I might spar for a couple rounds)
    Friday: Legs/Lower back (squats and deadlifts)
    Saturday Back/Biceps (until failure)

    So now that you know my life in a nut-shell…

    Here’s the question: Is that a contradicting workout regime? My goal at the moment is to get as big as possible Mass wise (while still looking normal – not a pro lifter or anything) and I know that’s kind of contradicting my Boxing since Boxing is usually endurance and stamina, but once I get at a comfortable Mass, I’ll go head on into Boxing, with running (which I currently don’t do, because it seems to eat away at my muscles, which is contradicting my goal) and on the lifting days I’ll do high reps and low weight… but you can’t “tone” something that isn’t there, that’s the reason for gaining the Mass. Also, I’ve dumbed down the Mass XXX (because of the gut it’s produced) for a Wheyabolic (which is half the calories, and 60g protein)

    Question #2:
    Would it be wise to swim on Saturday afternoon/evening since it’s almost like a full body workout (I do back/bicep in the morning/noon)

    Question #3:
    My rec center also offers an Olympic Lifting / Power Clean training adjacent to my Boxing… and I was wondering since that’s also a full body workout would it be wise to add that on Tuesday/Thursday/Saturday before boxing? (and after back/biceps) or would that be contradicting to my goals? Am I overworking myself? My body recovers pretty quick especially with all the protein I’m consuming.

    I know this was a lot to read, but I’d appreciate educated and supported answers, please show me the courtesy of sources, or well detailed explanations as I have in composing this question

    Enjoy

    EDIT: I’ve also been trying to implement a 10:30 PM bedtime every night (with exceptions on the weekend – sometimes*) instead of my usual 12-1AM nights
    I work 9-5 (wake up around 7:30)
    Then I have class after that on Monday/Wednesday until 9
    Boxing is usually for about an hour to 2 hours
    Workouts are usually and hour to hour and half at the most

    • ANSWER:
      For mass accumulation go to:

      Thinkmuscle.com
      select Articles
      Under articles by topic select Training
      Learn all you can about Hypertophy Specific Training and then apply it. Fastest healthy way to put on mass I have ever found.
      Keep in mind a lot of extraneous activity will in all likelihood slow down your ability to gain mass

      Cheers, Mike

  18. QUESTION:
    What is a good workout with Olympic lifts?
    I wanted to add in two Olympic lifts into my workout routine, but I'm unsure where to as I just learned them from my coach.
    Here is my current workout schedule and I apologize for not knowing the names of all the workouts.

    Mon: Bi's and Tri's
    Close Grip Bench Press 3x8
    Skullcrushers 4x6
    Tri pushdown 4x8
    Dip pushdown? 3x10
    EZ Bar Curl 3x8
    Hammer Curl 4x8
    Bicep Curl 4x8
    21's

    Tues: Legs
    Squat 3x8
    Leg Press? 4x10
    Quad Extension? 3x10
    Hamstring Extension 3x10
    Calf Raise 4x25

    Wed:Chest and Shoulders
    Bench Press 3x8
    Incline Bench 4x8
    Flyes 3x10
    Cable Flyes 3x8
    Shoulder:
    Bent over flyes 4x10
    Front Raise? 3x10

    Sat:Back and Traps
    Deadlift 3x8
    Bent Over Rows 4x8
    Lat Pulldown 3x8
    Rows 3x8
    Goodmornings 4x10
    Traps:
    Shrugs 5x10

    I wanted to add in Power Cleans and the Push Press.
    I'm open to all suggestions so please help! Thank you.
    I personally feel that working Chest and Tri's and Bi's and Back is counter productive as one muscle group will be tired by the time I finish the other, therefore not allowing me to work it as much. But that's not the question I was asking, thank you for the advice though.

    • ANSWER:
      It doesn't matter what you do and when so much as it matters where your blood is! If you want to maximize your progress, you keep the blood in one area of focus. For example, don't do tricep and chest exercises if you are working your back. Doing arms alone is dumb, do biceps on back day and triceps on chest day. Working your legs and buttocks? Great, don't add in anything above the waistline! This makes a huge difference, don't doubt it!

  19. QUESTION:
    Walking lunge frequency w/ current workout?
    I'm a college discus thrower so I already have my weight lifting routine that's designed for us. We lift Monday, Wednesday, Friday and for lower body we switch between lunges, squats, and box step ups: it changes every week. We also do either power cleans or snatches along with the lower body lifts. The lifting's pretty tough and I can feel it after a workout. We lift in the mornings.

    One exercise I really like that I did back when I played high school volleyball are walking lunges. We would do this across the length of the gym. They were killer at first, but soon I could do more and more of them. They had a nice toning aspect to them too. I would like to start doing them again. Would it be too much to do this on the Mondays, Wednesdays, Fridays that we lift? If I did them lighter on lifting days, could I do more of them on days we aren't in the weightroom?

    Even though our track and field program is much more technical than the high school practice, we did these walking lunges before every practice the entire season. But we also didn't have the heavy lifting routine. I'm not talking about overkill with the lunges, I mean maybe a pass down and back in the hall in the evening. Do you think the walking lunges will interfere with my current lifting routine? Thanks.

    • ANSWER:
      nope just add them to your lower body workout

  20. QUESTION:
    Starting to lift today after 4 weeks off. What to do!?
    I took the xmas break off from the gym. Before that I was on a solid 12 weeks of lifting, and seeing great gains and results. I don't really feel like starting slow, and building up again. Is there a good intense lifting workout that could power me back into the routine?? Triceps and chest today, Biceps and back tomarrow.

    • ANSWER:
      personnly i think you should follow your programee as per usual and do what you can even if it means dropping weight....the next few days are gonna b painful if you worked hard which then i think you should again stick with your programme but do your excersises with higher reps and low weight to take the strain of your recovering muscles while stile working them

  21. QUESTION:
    How to use whey protein and 30 gram protein bars in my workout routine?
    My routine will be: light weight lifting (dumbell curls, shrugs, etc) pushups, dips, and ab work, and light jogging with 7 pound dumbells, 4 times a week for at least one hour a day.

    How should I incorporate the use of whey protein shakes and protein/power bars into the routine? Have the whey protein after the routine? the protein/power bar before/during the routine?

    Also I'm about 5'11" 160 lbs
    oops i forgot..my goal is to bulk up

    • ANSWER:
      Protein supplements are real good both before and after a workout, but be aware that more isn't necessarily better. It doesn't sound like your gonna be ripping your muscles up as much as the supplements are ment for so take it easy on them. From your workout description and size, you should be aiming between 80-100 grams per day. If you start doing some heavier lifting you can take a little more, but unless your real beat up from the workout most of that protein will just turn to fat. Remember eating burgers off the grill count as protein too. Its real good to take about 1/3 of your supplements before and 2/3rd's after. Hence if you have a 15g bar and a 25 gram shake, the bar before and the shake after is close enough.

  22. QUESTION:
    day by day boxing workout?
    I'm looking for a good workout routine for a beginner. I'm mostly looking to build technique, speed, and power. I already lift and run plenty so I would like to find a way to incorporate that into my routine too. I plan on competing so the most intense workout would be great.

    Any information on this subject would be much appreciated.

    • ANSWER:
      get a boxing training workout book and follow it to the letter and you will learn all you can till you can get a trainer

  23. QUESTION:
    do u think this is a good workout routine?
    i study in karate and do boxing aswell.... used to do mma :S...
    but i was wondering do u think this workout routine is good... i dont do weight lifting (used to) or much plyometrics, i focus on my technieqe i guess :S... but not bad comments, just want to know if its ok and eny ajustments if needed :)

    monday: road work (morning) boxing training: i do skipping to warm up (5 minutes, do 30 min then walk 30 min till full 5 min)... then shadow boxing 4/6 rounds then punch mitts or punchbag 3/4 rounds or sparring then i do 3/4 rounds speed bag...
    tuesday: road work (morning) karate school (1 hour 30 minutes training session)
    wensday: same as monday
    thursday: might do road work.... karate session
    friday: rest day
    saturday: kata training for karate
    sunday: rest

    just wondering if this is a good workout routine... and a little advise on rounds.... like wen i said *i do 3/4 rounds... how long is each round... how long should it be... cause i think im doing it wrong :S... but it works for me though :) ... i do 5 minute rounds... but i do lightly at 1st then build up power and speed....

    eny advise :) , adjustments :)

    • ANSWER:
      thats a good routine for speed and quickness training, but yo should lift some weights to get stronger and more powerful. it sounds like thats all you lack. i recommend you take off one of your training days at least a week for some weights, stick to power lifts, and for a fighter stick to mainly shoulders, triceps chest and legs for maximum punching and kicking power

  24. QUESTION:
    Is this A Good lifting Routine for my postseason Workouts PLEASE PLEASE READ!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!?
    Tell Me If im doing anything wrong or give me any suggestions To make it better or give me advice.

    Monday: Chest, Shoulders, Triceps

    Bench Press: 4x12, 8, 6, 4 reps
    Shoulder Press: 1x6 reps
    Lateral Raises: 1x8
    Triceps Extension: 1x8 reps
    Triceps Dips: 1x6
    Incline Dumbbell chest Fly: 1x8 reps
    Incline Dumbbell Press: 1x6
    Crunches 3x30 reps
    Misc Abs exercise 3x30

    Tuesday: Cardio

    Sprints: 6x40 yard
    Power Skip 3 reps 20 yards
    High Knees 3 reps 20 yards
    Butt Kicks 3 reps 20 yards
    Strides 3 reps 20 yards
    Backpedal 3 reps 20 yards
    Side Steps shuffle 3 reps 20 yards
    Crossover Karaoke 3 reps 20 yards

    Polymetric Drills

    Wednesday: Bicep, Back, Forearm

    Pull-ups: 2x10 reps
    Dumbbell Row: 2x8, 6 reps
    Dumbbell Shrug: 2x8, 6 reps
    Wrist Curls: 2x8, 6 reps
    Crunches 3x30
    Misc Abs exercise 3x30

    Thursday: Cardio

    Sprints: 6x40 yard
    Power Skip 3 reps 20 yards
    High Knees 3 reps 20 yards
    Butt Kicks 3 reps 20 yards
    Strides 3 reps 20 yards
    Backpedal 3 reps 20 yards
    Side Steps shuffle 3 reps 20 yards
    Crossover Karaoke 3 reps 20 yards
    Agility Drills

    Friday: Quadriceps, Hamstrings, Calves

    Squat: 4x12, 8, 6, 4 reps
    Leg Extension: 1x8 reps
    Squat Jumps: 1x8
    Leg Curl: 1x8 reps
    Romanian Deadilft: 2x6, 4
    Power Clean: 2x 6, 4
    Calf Rises: 2x6 reps
    Crunches 3x30
    Misc Abs exercise 3x30

    • ANSWER:
      its fine, but you need more sets, and reps for most workouts

  25. QUESTION:
    What is the best exercise routine for...?
    I'm a teenager and I realize my body is still growing...Yada yada yada yada. I'm not in it for typical "body image" reasons, I NEED to lose the weight for power lifting. If anyone knows a workout (not one i have to buy) that works fairly well and wont kill me I'd appreciate it.

    • ANSWER:
      The Lil Jack Workout is Great http://www.youtube.com/watch?v=TKCGe2Ezris Check it out

  26. QUESTION:
    Some workout questions?
    Im 13, and i know you guys are gonna say its too young to lift weights but im not doing power lifting i increase weight every 6 weeks or so. but i have a couple questions
    - when it says to change workout every month is increasing weight okay instead of changing routine and if so what do you change?
    - does one muscle milk after a workout help?
    -is this a good workout?

    10 bicep curls, 10 push ups, then 10 shoulder raises all with barbell for 3 sets
    chest exercise on total gym, then 10 curls off couch, then tricep exercise on total gym (3 sets)
    bicep exercise on total gym, wrist curls, then curls of couch ( 3 sets)
    leg stuuf after that

    • ANSWER:
      Doesn't sound like very much of a workout to me!!!!

  27. QUESTION:
    Help me create a workout routine!!?
    I am starting to lift weights at home and I want to create a workout regimen. Currently I am in football and we have a our own routine but the workouts are only functional weightlifting meaning that we are not bodybuilding but doing exercises that will help us in football. I want to gain mass at home but i have a small amount of equipment. I have a bench for bench-pressing and a set of 25lb dumbells. I also have an ez-curl bar.

    Our football workout schedule goes like this.
    Monday- Power Clean 4x4 Jerk 4x4 Incline Benchpress 4x4
    Tuesday- Backsquat 4x4 FrontSquat 4x4 Bench 4x4
    Wednesday- Same as Monday
    Thursday- Same as Tues

    The coach will change up the workout sets and reps on some days just for variation but thats more or less the workout routine.

    Can someone please help me create a workout routine that corresponds to my football workout on those days meaning a routine with different exercises than my football routine but that workout more or less the same body parts and muscles??? Thanks

    • ANSWER:

  28. QUESTION:
    Starting a new weight lifting routine?
    I've been weight lifting for a while, and I feel like this is a dumb question, but I somewhat altered a typical 5x5 workout and then was wondering how this would work out.

    Mon/Wed/Fri: Squat, Bench Press, Deadlift, Power Clean

    Tues/Thurs: Upper/lower supsersets of the following:
    Dips, Military Press, Bent Over Rows, Barbell Curls
    Lunges, Leg Extensions, Leg Curls, Calf Raises.

    I am thinking that this workout may be a poor idea because some muscles will be worked on consecutive days, however, I also think it sounds like a decent idea because the Monday/Wednesday/Friday lifts are all the major combination lifts, whereas the Tuesday/Thursday lifts are all specific lifts generally designed for specific muscles.

    Thoughts?
    Also, I considered combining these routines and just doing one of the m/w/f lifts, then a superset, then repeating 3 times until i've done all the lifts. i feel like this will take a long time, but is it too many lifts?

    • ANSWER:
      Ditch the tuesday/thursday routine spread the m/w/f into more of a m/t th/f routine. the supersets are just going to cause extra muscle breakdown that probably isnt going to get repaired enough before they are used again. Maybe you could use it during cutting if you drop the weight a little in the m/w/f and then did your supersets.

  29. QUESTION:
    Help with a wrestling workout...?
    I'm 6 foot, weigh about 147, 5 percent body fat.

    For the past month I've been power lifting, the old 3 sets of 8 bench press, squats and other exercises to get stronger. It has worked too getting my bench up 20 pounds. But I read in an article that wrestlers who power lift become a lot slower during the season, and don't hit their moves as quickly. The articale also said they should be doing more bodyweight exercises, like push ups, chin ups and dips. Should I continue to power lift, or shuld i switch up my routine and start doing these body weight exercises more?

    BTW the wrestling section has been taken over by those ppl who watch tna and wwe. real wrestling is close to a martial art.

    • ANSWER:
      3 sets of 8 will not help you, it will build slow twitch muscles which will make you stronger, but slower. Try lower weights and more reps. At the end of your workout when you're tired, you need to be doing explosive drills with the muscles you just worked out. Like clapping pushups and vertical leaps for bench presses and squats. Those will help you build "fast twitch" muscles which help your speed.

      This being a martial arts forum, you should read Bruce Lee's writings on speed. There are different kinds of speed and things you can do that make you seem faster to your opponent without actually moving faster.

      Good luck.

  30. QUESTION:
    Is my current weekly workout routine too extensive? Or what should be changed?
    For the past few months, I've been lifting every week day for about 1 and half to 2 hours each day. I'm seeing decent results as well. It used to be a 3 day a week workout but I wanted to intensify it, but I'm not sure at what cost. My goal is to get a fair amount bigger than I am right now, only 185lbs and 5'8". I'm aware that I might be over-training myself, so I'm asking what I should change to make it the best workout to get the best results in a reasonable amount of time, I know getting huge and ripped doesn't come after just a short time, I'm willing to work for years at it but I want to know the best way of going about doing it.
    Monday
    -Bench 5x5
    -Military Press 5x5
    -Curls 5x5
    -Triceps Extensions 3x15
    Tuesday
    -Front Squat 4x6
    -Clean High Pull 4x5
    -Hang Clean 2x10
    -Power Clean 5x5
    Wednesday
    -Bench 6x3
    -Military Press 5x5
    -Curls 5x5
    -Triceps Extensions 3x15
    Thursday
    -Back Squat 4x8
    -Good Mornings 3x8
    -SLDL 3x5
    -Deadlift 5x5
    Friday
    -Bench 4x8
    -Military Press 5x5
    -Curls 4x12
    -Triceps Extensions 3x15

    Any advice on this would be greatly appreciated.

    • ANSWER:
      it is great that you are so motivated and patient. i would encourage you to change the exercises. working out 5-days is not bad (although none of these days should take you more than an hour!). I would suggest you do 1-2 body parts each day (like on monday you do chest, shoulders, bicep, tricep, and only one exercise for each). try doing flat bench, incline dumbells, cable flies and decline bench, then you can add a small muscle group (bi, tri, calf, abs). do the same thing each day, pick 1 large group to focus on and do 4-5 exercises for each.

  31. QUESTION:
    Do you think that this is a good weekly workout program?
    ok, i want to be the starting middle linebacker for my high school next season and i want some suggestions on how to increase my chances of starting there. i am about 6'0 and weigh 180, my forty is a 5.7 maybe 5.6, i bench 225, squat about 265, and power clean 145 maybe 155 (i havent tried maxing out on power cleans in awhile). my goal is to bench 250, squat 350, power clean 185, weigh 200, and run atleast a 5.0 forty before next football season. ok here is my workout schedule for the week.

    Monday:
    upper body and 15 minutes of running

    Tuesday:
    lower body and 15 minutes of running

    Wednesday:
    cant go to gym so i stay at home and workout with dumbells

    Thursday:
    full body workout and 15 minutes of running

    Friday:
    rest

    Saturday:
    dumbell workouts

    Sunday:
    dumbells and running

    my upper body workouts consist of chin ups, bench, shoulder press, dumbell butterflies, dips, incline, military press, and dumbell curls.

    my lower body workout is leg press, leg extensions, leg curls, squats (front or back, it varies with each week), calf raises, dead lifts, and hip adductors (not sure if thats the correct name, but its the workout that works the hip flexors)

    my full body workout is bench, squat, leg extensions, military press, leg curl, dips, calf raises, power cleans, and hip adductors.

    my dumbell workout is curls, butteflies, lunges, squats, and tricep extensions.

    i do sit-ups, side-ups (i guess thats what they're called), and wrist curls every day. and my running is always elevated at about 8% on a treadmill.

    now, do you guys think that this is a good workout routine and what could i do to improve it? also what is the best way to improve my balance, speed, and agility? and last, ive never played middle linebacker and im moving there from the o-line, what are some things ill need to know how to do to play there?

    thanks in advance ;-)
    oh yeah and im a freshman.

    • ANSWER:
      Change your running to 2 days distance and 2 speed days with plyo training

      so more rest ;harder training and add a training partner to gauge your speed increases

  32. QUESTION:
    what is a better workout routine for a 14 yr old boy goalie?
    What seems like a better workout routine for a 14 year old boy ice hockey goalie?
    • Monday (Chest/Biceps/Shoulders)
    o Bench press
    o Hammer curls
    o Dumbbell flies
    o Butterfly press
    o Dumbbell curls
    o Rear deltoid flies
    o Lateral cable raises
    • Tuesday (Speed/Body Weight Work)
    o 200* crunches (4 sets of 50)
    o 100** pushups (4 sets of 25)
    o 5 circuits***
    o 5 sets of plyos****
    o 15 wind sprints
    • Wednesday (Triceps/Back/Legs)
    o Behind the neck triceps extensions
    o Triceps pushdowns
    o Dips
    o Behind the neck pull downs
    o Front pull downs (close hands)
    o Front pull downs (hands far apart)
    o Leg extensions
    o Calf raises
    o Squats
    • Thursday (Endurance)
    o 3-5 mile run
    o 5 mile bike ride
    • Friday
    o Off
    • Saturday (Speed/Explosiveness)
    o 8 circuits
    o 8 sets of plyos
    o 20 wind sprints
    • Sunday
    o Off

    *Start out at 200; add extra 5 crunches per set per week
    **Start out at 100; add extra 5 pushups per set per week
    ***1 circuit consists of 10 jumping jacks, 10 squat thrusts (burpees), 10 pushups, 10 situps, and 10 frog jumps
    ****1 plyo set consists of lunges, side lunges, skating stride bounds, 2-foot jump for distance, and lunge jumps over a distance of 30 yards

    OR OR OR

    MONDAY:
    AM:
    *30 min bike
    *Sit-ups 3x20
    *Squats 3x20
    *Single leg raises 3x8
    *Back extension3x12
    *Seated hip aDduction3x10
    *Seated hip aBduction 3x10
    *Calf raises 3x20
    *Bench press 3x10
    *Seated twist 3x20 (sit on a bench with a weight in your hands, when legs go left, upper body go right)

    OR

    This routine: GoaliePro.com

    PM:
    *45 min intervall spinning (bike) class
    *30 min stretching

    TUESDAY
    AM:
    *45 min plyos

    PM:
    *30 min intervall spinning class
    *30 min stretching

    WEDNESDAY
    AM:
    *30 min bike
    *Sit-ups 3x20
    *Cleans 2x3 50%, 1x3 70%, 1x2 80%, 1-2-1-2-1 90%
    *Bench press 3x10
    *Behind the neck triceps extensions 3x15
    *Seated twist 3x20
    *Barbell curls 3x10
    *Butterfly press 3x10
    *Wrist curl 3x20
    *Behind neck press 3x10
    *Upright row 3x10

    PM:
    *30 min intervall spinning class
    *30 min stretching

    THURSDAY:
    AM:
    *45 min plyos
    *30 min stretching

    PM:
    *Power yoga class

    FRIDAY:
    AM:
    *45 min plyos

    PM:
    *30 min bike
    *Sit-ups 3x20
    *Dead-lifts 3x10
    *Bench press 3x10
    *Behind the neck triceps extensions 3x15
    *Seated twist 3x20
    *Squats 2x3 50%, 1x3 70%, 1x2 80%, 1-2-1-2-1 90%
    *Barbell curls 3x10
    *Back extensions 3x12
    *Calf raises 3x20
    *Wrist curls 3x20
    *30 min stretching

    SATURDAY & SUNDAY
    *30 min stretching
    the goaliepro routine is part of the 2nd routine, not a 3rd choice

    • ANSWER:
      My son is also a goalie. Of the choices, I like the goaliepro.com routine, though I'd be included to add more yoga, not just power yoga, exercises into it in order to work on flexibility, focus and breathing. It might be worked into his stretching routine.

  33. QUESTION:
    Need some advice on chest/back muscle tear?
    Ok, this happened about two years ago, but I didn't have insurance when it happened and I'm wondering if anyone had anything similar happen to them. I was training for a fight, and I was pretty much over training like crazy. I have a really high level of energy, and when I get stuck on something I just go until I can't anymore. Unfortunately, that wasn't the best approach. On top of training in the gym(mma gym) I would put myself through ridiculous home training sessions that would last at least 3 hours or more(again, not the ideal amount of time, but i just wanted to push it). I'd usually do my conditioning first, and I'd do the resistance first. Alot of pushing and pulling movements replicating a fight, deadlifts, squats, medicine ball and swiss ball routines, kettlebells, power lifting, body weight stuff, you know, I liked to switch it up. And these workouts were balanced, and they'd usually last about an hour and a half, then I'd do some form of cardio(wind sprints, bag or thai pad training, jump rope, jogging) and then I'd stretch out. That was tuesday thursday and saturday. I'd usually go for a 2 mile job or so in the morning just to wake me up, so I guess I should include that. Mon, wed, and fri I'd train in my mma gym, and I'd rest on sunday. not alot of rest I know, but i thought i could push it. I think I might have had too many pushing movements in my routines(with all of the punches and elbows, plus the pressing type movements) because I think it created an imbalance between my chest in my back. one day there was a deep snap in my back as I raised up to get a glass of water and then my right chest muscle started killing me. it seems like the chest muscle detached from whatever was connecting it to my back, because the pain was mostly on the side my chest muscle, and up in my armpit really bad. I have insurance now, and I'm going to go get it checked out. I'm more just asking if anyone has had something like this that's happened to them so I might be able to explain it better to the physical therapist.

    • ANSWER:

  34. QUESTION:
    Best Workout Routine?
    Alright so i composed a routine for myself

    its:

    Monday-Wednesday-Friday
    --Abs (3 sets)(12-16 Reps)
    -Bicylce Abs, Crunches, and Leg Raises
    --Triceps (3 sets)(10,8,6 Reps) *Increase Weight*
    -Bench Press-Incline-Dumbell Press
    --Biceps(3 Sets)(10,10,10) *same weight
    -Preacher Curl, Standing Curls, Power Clean
    --Cardio (45mins of jogging)

    Tuesday-Thursday--Squats (3 Sets)(10,8,6) *add weight*
    --Dead Lift,Lunges, and calf raises same as squat
    No CARDIO

    Saturday and Sunday- rest

    is that effective For a football player?
    also if i do abs when should i do it. After Or before in between workouts?
    And add your opinions

    • ANSWER:
      in between workouts for abs!!
      very effective but on saturday and sunday you should just rest, trying doing 10 minutes of cardio and thats it, otherwise youll overwok yourself but you need to do it on sat and sundays to make sure that your endurance is kept it
      great work out, have you lost weight?

  35. QUESTION:
    do you think im strong for my size and age also if you can give me a new workout routine?
    im 16 5'11 182lbs
    bench 225
    curl 150
    squat 320
    power clean 190
    military press 160
    dead lift 300
    bmi 15
    bmi 15
    2 reps of each
    not trying to impress anyone when im at the gym theres people bigger then me but not as strong and i want to improve my size

    • ANSWER:
      Doesn't mean anything to me. How many sets and reps of those weights are you doing, or are those max (1 rep to failure) numbers? How is your form, are you actually lifting the weight with the appropriate muscles, or are you rocking and cheating the movements. If that picture on your avatar is you, frankly, you don't look like someone is working out with those weights at all. This means to me, either you're giving us your max numbers to impress people (seems likely with the wording of the question) or you are working out ineffectively. Are your curls strict to correct movements, or do you rock and jerk the weights to get it up, thus using your back and legs to help lift the weight. If you are, you would get a better workout using less weight and controlling the motions. Of course rocking and cheating are great if your goal is to show off and impress people, which again seems likely given the wording of your question.

      It doesn't matter how strong or weak you are. You should be working out for YOU not for others. F what others think, whether you're benching 100lbs or 400lbs, all that matters is you are getting the maximum results and burn for your time. That's a lesson that, at your age, you're not likely to listen to. A few injuries down the road, and a couple of years under your belt, and you'll get it though.

      Nothing personal, just calling it like I see it.

  36. QUESTION:
    Mens' health Power Training?
    I've been doing weight lifting for about 10 months now, but I sometimes feel like I've hit a plateau. I want to gain more muscle mass (I'm 5"9 and weigh 150). I've been reading at various sites the benefits of multi joint exercises as opposed to isolation ones. I'm thinking about trying out the workout I've found at men's health website http://www.menshealth.com/powertraining/php/4day.php. What I'd like to know is, are these exercises the ones the book they advertise contains? Is this workout routine any good? Should I do the 3 day full body (which is supposed to add muscle) or the 4 day push/pull routine?

    • ANSWER:

  37. QUESTION:
    I live in NYC commuting to work every day via bus and train. Do I still need cardio in my pregnancy workout?
    I'm 24 years old and this is my first pregnancy. To get to and from work every day, I have to power walk to the bus stop, hurdle old ladies to get onto the train and then power walk four blocks to my building. I also usually spend at least 20 minutes of my lunch hour walking to and from different places as I run my errands. I am almost 16 weeks pregnant and am just beginning a very light weight lifting routine, focusing on arms and legs, NOTHING on my back. I haven't incorporated cardio into the routine because it seems like my whole life is cardio. Thoughts?

    • ANSWER:
      You are right to be careful with how you approach exercise during pregnancy and you will find that your options for it diminish the farther you get in your delivery cycle. Great that you are doing this instinctively.

      Yes I agree that fast walking is cardio all by itself. What to watch for is slightly escalated breathing and having that sustain for 15 minutes at least. Keep the weights lower and use repetition instead of weight to maintain tone. Temper your exercise as you get closer to delivery.

      It's fabulous that you want to stay fit during your pregnancy - not all work at that. Getting back in shape post delivery is far easier if you never let things get out of hand while pregnant.

  38. QUESTION:
    how do i incorporate Olympic lifts into my routine?
    i usually only do bench, military press, squat, deadlift, and rows. and im starting to learn how to do all those olympic lifts like power cleans and hang cleans. can someone give me a sample routine on how to incorporate this into my workouts? thanx for any help

    • ANSWER:
      This is the routine that I used back in high school. My weight lifting teacher is well known throughout Michigan and into Indiana and parts of Ohio for his routines.

      http://www1.eboard.com/eboard/servlet/BoardServlet?ACTION=NOTE_SHOW&ACTION_ON=NOTE&OBJECT_ID=3233003&SITE_NAME=portage&BOARD_NAME=dlaing&SESSION_ID=k0o4f3ryyu5oy07927&TAB_ID=287676

      This should help you out

  39. QUESTION:
    Help with a work out routine?
    So i want a weekly workout routine. Im going to be working out Mon Tues Thurs Fri. Im going to be training heavily to gain muscle and stamina. I am sport training and need a workout routine fitting in bench, squat, and power clean as my main core lifts. Also a list of protein products and other heavy muscle gainers.
    Thanks

    • ANSWER:

  40. QUESTION:
    Whats a good workout routine I can do at my house?
    I DON'T WANT TO LOSE WEIGHT, I WANT TO GET BULKY. Me and my friend haven't lifted in a while and we want to get back at it. I have a membership to a gym but he doesn't so we were gonna lift at my house. We're 19 and in good shape. I have a bench and places to do pull ups and dips. I was thinking about buying some dumbbells but they are expensive so I don't know if I should do that. I need like a Rocky 4 type routine that we can do without using any machines. I was thinking of maybe getting a stability ball and a medicine ball or maybe a power tower. Do you think I should? I'm willing to spend some money, I just can't afford a home gym.

    • ANSWER:
      I have a similar problem, no $$ or machines. Well you can do dips? Medicine ball would be great for bulking your abs, doing pull-ups will be great for your arms, push-ups for your pecs, squats and toe-lifts for your legs, and get one dumbbell and try various movements with it, such as curls, reverse curls (for forearm),lifting it straight up from your side, and laying down and curling it sideways (lateral).

      That's what I'm doing and I'm seeing some improvements

  41. QUESTION:
    HELP! would this be good beginner workout to build muscle & lose weight?
    I want to start lifting weights and lose some fat. Im male, 24yrs, 5ft5 and 68 kilos. I just want to get fit and healthy again and am curious if this workout will be a good start to build some muscle and lose unwanted weight?

    Monday, Wednesdays & Fridays (Full Body)
    - Squats (4x10 one set warmup)
    - Deadlifts (4x10 one set warmup)
    - Flat bench press (4x10 one set warmup)
    - Upright rows (3x10)
    - Bent over barbell rows (3x10)

    Tuesdays & Thursday
    HIIT Cardio - Warm-Up- 5 Minutes on Bag
    - Set-up 2 cones 10 yards apart to build the "shuttle"
    - Sprint-Backpedal Shuttle @ 60 s on, 60 s off (10 laps)
    - Cool-Down - 5 Minutes

    Im told its a good way of getting a nice ripped look. I do want to push my self & work hard at my goal of getting healthier, feeling good inside and out. Got my whey protein power. Also i will change my routine later on. I know you have to shock your body.

    • ANSWER:
      Yes, but don't dive into it full intensity at first if you are not used to that regimen, as you will be so sore the next day you'll hardly be able to move.
      I speak from experience, as I used to body build.
      After a couple or three weeks you will be much more able to work out intensely.

      It's good you are doing compound exercises and not "isolation" stuff like triceps pushdowns. They're the best for overall strength and fitness.

      p.s. good form is very important to avoid injury - keep your back in a good position in squats and deadlifts, i.e. stick the butt out and do NOT round your back. If you cannot do this, back off the weight.
      pps. Consistency and keeping to the habit is the key, not gimmicks like the latest "get big guns" magazine articles or supplement fad - they're only out to sell stuff.
      Don't be afraid to take a couple of days or a week off occasionally if you don't feel well or need a break. It'll pay off in the long run and you won't get stale.

      EDIT: after seeing later answer, I used to do a split routine, and that may not be a bad idea - or at least it may be a bit much to do squats and deadlifts three times a week, as your muscles need time to recover. Maybe throw in kettlebells on Wednesday instead of a full body heavy workout, or use it for core muscles and maybe different exercises like chinups or stretching.
      Don't overtrain! - that's the biggest obstacle to progress apart from not training at all or bad diet.

  42. QUESTION:
    How to confuse your muscles?
    I am getting really irritated with my muscles lately I keep hitting plateaus. I just started pyramiding routines again up then down and I'm not getting sore. I definitely aim to get as sore as possible but nothing is working anymore. I feel that if I'm sore I did it right and didn't completely waste my workout, so I wanna know what any of you have done to keep your muscles guessing. I've done German power lifts, pyramiding 5X5, 3 sets of 8 for mass gaining, maxing out, simplifying my workouts. What would some of you recommend? By the way I am by no means a beginner at weight lifting here so I would appreciate advanced fellow lifters to help or preferably body builders cause that is my physique.

    • ANSWER:
      pre exhaust method,you will feel that for sure!for example on chest day do a couple of short sets on incline or flat bench till you are up to max weight,then hit pec dec(or flyes) do 10-12 reps so that the last rep or two are forced then immediately go to your bench with between 80%-100% of your weight on it and push out as many reps as possible(spotter needed) till failure,the point of this is rather than your supporting muscles(triceps and shoulder)giving in before your chest,which is normal because the chest is bigger and stronger,because you isolated the chest first it is already a little fatigued so when you fail it's chest failure,do this 2-3 times(you may wanna drop the weight per set accordingly)and just go to complete chest failure,best pump i have ever had.i also recommend this for back(lats mainly)it's triple superset to be performed with no rest between sets-1st 10-12 wide grip pull downs(or pull ups)to failure 2nd straight arm pull downs 10-12 to failure then as many pullovers as you can,repeat 3 times.pre exhaust for legs-leg extensions to failure(15 reps) then straight into squats then lunges!!!if done correctly you may be walking funny for 3-4 days!any questions let me know!good luck

  43. QUESTION:
    Need a workout for beginner football player?
    I'm going to stay after school today to lift weights but I'm barely beginning. I also stay after school to go do sprints with the wide receivers to try to increase my speed. I need a workout that can fit both weekly. I'm training to tryout for wide receiver, slot receiver for next school year which will be my junior year. I have been eating healthy since I started about last week. Plus I've been lifting 15lb dumbbells I have at home and a barbell with 15lb on each side. I just want a routine that will get me into football shape. I've never tried things like power cleans and deadlifts so if you could help me out?

    • ANSWER:
      I would suggest getting with your coach. I'm sure he has a workout routine already in place for you to follow. Good luck in your endeavors.

  44. QUESTION:
    Grrrrrrrrrr.....What is wrong with My Bench Press?
    ohk so i am doing the 5x5 strength training routine for barbell bench press, and today's workout i was meant to bench 67.5kgs, i got through the first 2 sets easily but when it came to the 3rd set i could only lift 3 reps, i tried a fourth but i almost got to the top and then the weight wasn't going up anymore for some ****** reason grrrrrrrrrrr, this happened during my previous workout as well, where i was benching 67.5 kg also, but that time i completed 3 sets and when it came to the 4th one i could only lift it for 3 reps like today's workout. Today after my spotter helped me lift the weight back on the rack, i tried another set, this time i could only do 2 reps, and during the 2nd reps, i could not even get the weight back off my chest. I have been doing the 5x5 program for 5 weeks now.

    What should i do now please help me, i want to get into power lifting to get my strength up because i am very weak for a 15 year old boy.

    P.s i can do 5 sets of 65 kg quite easy. Also i rest exactly 2 minutes between sets

    • ANSWER:

  45. QUESTION:
    Do I have a bad coach?
    I've been taking weightlifting since I was in 6th grade and I'm in 9th now. We've been going to school since August 17th, so it's been about 11 or so weeks I think. I have a football coach/baseball coach as my weightlifting coach this year, and he really pushes us. There are 24 or so people in my weightlifting class, which is a little over the limit. The first day I threw up and so did 1 or 2 other people because he worked us like we were there every day and didn't have a summer break. I think he does this though because the majority of the class are football players. Friday though (yesterday),he made us do a new workout routine ( he said we would start it after our fall break) and it was the worst day of weightlifting I've ever been through. He told us to move bars and plates outside, but no one knew what to do because he explained very poorly. Then after 10 minutes he yelled at us since he was gone and we finally got things set up. He then did this thing where the first lifter would lift, and then say the 3rd or 4th lifting would do upright rows, and no one knew when they were supposed to do what, and we were all confused. Luckily the coach didn't notice that most people had know clue what to do and only did half or so of the sets they were supposed to do. Then we went inside the weight room (we do power cleans outside) and did the same workout pattern ( first lifter squats, 3rd or 4th or so do hang cleans) by squatting and hang cleaning. He went around and told each group how much they should put on the bar for hang cleans, then he yelled at our group because he gave us a weight no one in our group could do, and made us get a lighter weight. Then whenever he said weight up (when he wants everyone to pick the weight up and weight for him to blow the whistle to start our reps), our groups was never ready because it's me and two other guys who do around the same weight, then its two other guys who do way over our max percentage and it takes us a while to switch the weights, and he only gives us about 5-10 seconds to change weights. Then he yelled specifically at me because some fat guy (who he yelled at earlier for being lazy and just watching everyone move around weights) wouldn't put the right amount of weight on one side of the bar, so I had to squat with an uneven amount weight, which made me angry at the coach for yelling at me when it wasn't my fault. Then we had to go, and he said we would keep doing that workout until we ("we" being the class) finished the workout. The workouts involves moving bars inside and outside, and we must squat,power clean,upright rows,hang cleans, and bench pressing. We only got halfway done. We have 5 minutes to change into our gym clothes at the beginning, then we have to move things around, and then we have 5 minutes to change back into our regular clothes before class is over. Our classes last only about 50 minutes, so changing clothes time takes up 10 minutes, and moving around bars the same, so that leaves us about 30 minutes to do all that, and we have 4 sets up a certain amount of reps. No one all school day got done (I talked to friends in his other periods) and there's almost no way we can finish. The coach even tells us hell keep us after the bell rings until we finish if we don't hurry. I know this is a lot to read and I'm sorry, but I'm scared to go back to school and do all that again. I also have asthma that flares up in the winter, and I didn't tell the coach because I though I outgrew it. Can someone give me some advice on what to do? I think it might be to late to switch to a class like computers, and I also don't want people to think I'm a baby. I could lift at home with my dad, but if it's too late to switch classes, I'm stuck in weightlifting. The school year is 1/4th of the way over, and I don't think I can stay in there much longer. I've been praying to God almost every other hour that our coach realizes he's pushing us too hard, and that he will hopefully make things a bit easier. I could possibly get out with my asthma excuse, but I don't know. Can someone help me decide what to, even my friends don't like this coach and want to get out and I'm flat out scared to go back.

    • ANSWER:
      He sound like a nasty one!
      He is pushing a little tooooooooo extra!

      > You should tell him to go easy on u

  46. QUESTION:
    Weight training and rowing machines?
    I've done rowing before, both on rowing machines in the gym and an actual row boat out on the river for exercise. I like this form of cardio. I'm a thrower on a track and field team and we have lifting Monday, Wednesday, and Fridays. Our lifting workouts will have either squats, lunges, or box step ups with a bar for lower body, an upper body workout like a military press and then a misc. upper body lift such as bicep or tricep curls, and then a compound exercise with either power cleans or snatches. It changes every week; but every practice we have the lower body lift, upper body, and then either cleans or snatches plus an abdominal routine. We also have throws practice Monday-Friday.

    Since our lifting workouts tend to be full body, would I also be able to use the rowing machine on these days? Not necessarily for HIIT which would be difficult, but just a cardio workout for 30 minutes. I like HIIT but I'm thinking that for Tuesdays and Thursdays and not on the lifting days.

    Also, if I was to do the rowing machine on lifting days, would I be able to do this right after lifting or should I wait? I mean I could change this, but I have to come in from out of town to use the weight room. I'd rather be able to get my lifting and any cardio done in one trip rather than coming back. Lifting and throws practice are spread by 4-5 hours so I'd have a rest between those. Thanks!

    • ANSWER:
      It's actually a good idea to do your cardio right after lifting. You burn more calories after working you muscles and save on another trip. I would try it for awhile and see if it's too much.

  47. QUESTION:
    I hurt my back dead lifiting, hurts to bend over, pain is near left side of my lat (not lowerback) Waht is it?
    SO today i was deadlifting with shitty form and hurt my back...

    After a power clean workout i decided to add dead lifts and reverse curls into my routine to strengthen the two halves of the lift seperately,

    But today when i was deadlifting i felt a sharp pain in my back and couldnt bend over it hurt realy bad right now it hurts to...

    When i make my self bend over and stretch it out its painfull but it kinda releases tightness, Did i tear something or pull it??/

    How can i know what ive done???

    This is so frustrating...

    • ANSWER:
      The second half of a clean isn't a reverse curl, it is more like a shrug. I don't think you are cleaning properly.

      I'm guessing you only pulled something if it was a sharp pain. If you tore something, you would definitely know it. Just rest it and stretch it gently if you are able.

  48. QUESTION:
    Does excessive exercise impact female hormones? (Read on)?
    I've been trying to research this...with regard to my monthly cycle, I am a very regular, predictable female...I only get irritable or have mild acne approx 2 days out of the month.

    I have always been an athlete (volleyball and soccer) but for the past 2 months I have been putting myself through a VERY rigorous workout routine to achieve a more desireable, lean and toned physique -- an hour of INTENSE elliptical cardio (60 minutes at level 16 or 17..typically burn 950-1000 calories, heart rate a steady 180-185 bpm), and a full hour of circuit weight lifting (rest one muscle group by working out another and trading off back and forth). On Mondays I round out the workout by doing 40 laps in the pool (Olympic-sized). On tuesdays and thursdays I add on a 1/2 hour boot camp at my gym. On wednesdays I have 3 hours of volleyball before the 2 hour workout, and on fridays and saturdays I do a 4-mile power walk (takes an hour) on the beach after my workout. I rest on Sundays.

    My question is, I am 2 weeks away from my next period but this whole week I have had classic symptoms of PMS--namely, breaking out and being very irritable. I am getting adequate sleep, and I broke up with my boyfriend almost 2 months ago and have not had sex since my last period so no, I am not pregnant. (And no, I am not stressed or depressed about the break-up, I am very happy!) I eat plenty and take vitamins, etc. I am also definitely NOT underweight, I have a toned athletic physique, a little softness around my core I am trying to lose, I am 5'9" and weigh 140lbs so this isn't an underweight issue. I don't smoke, and I've minimized alcohol consumption to only about 1-2 nights per month of mild debauchery ;)

    Does anyone know if intense exercise can alter female hormones in a way that would cause these PMS-like symptoms??
    @Nick -- you're right, I am very restless at nights which never happened even when I was playing college soccer. My body is exhausted but I am still restless. I don't care so much about the muscle gain (because, as you already stated, I am a female and don't want to be all manly haha!!) but I do care about shedding a few % of body fat I am carrying for an all-over leaner, more toned physique. I didn't know that the rate of cardio I am doing pushes me itno a catabolic state, I suppose I was just thinking of it more as "burning more calories"...pushing through the carbs and getting to the fat burn.

    It's a great suggestionto cut out the gym on wednesdays....that day has been killing me anyway. But...only 20 minutes of HIIT?? How does that possibly burn through the calories I need to shed the body fat I want to lose? I eat about 5 meals a day, for a total of approx 1400 cals (oh crap I just did the math right now...that's not enough is it?)

    • ANSWER:
      You're showing classic symptoms of overtraining. You are working EXTREMELY hard right now. Think of your body like a three-legged stool. The legs are exercise, sleep, and diet. The weight on the stool is stress from any source, either psychological or physical. This can be work-related, general life stress, the stress of changing your hairstyle, or the physiological stress of healing a sunburn or serious wound, or healing the damage from an intense workout. All of these things take their toll on your body. If any of the legs of the stool aren't there, the whole thing collapses.

      Most people would not be able to handle the level of training you're putting yourself through, and it sounds like it's taking its toll. The next things to happen will probably be that you'll start to develop mild but persistent colds or digestive problems or start to lose sleep and feel restless. Then, your results will fall off and you could start to lose muscle and gain fat no matter how hard you work.

      I could write pages and pages about this. The short summary is that your body can either in an anabolic state (building muscle) or a catabolic state (burning protein / muscle for energy). After 45 minutes or an hour of working out, your body goes from anabolic to catabolic and you start to lose muscle. Muscle is the part of your body that burns calories and determines the speed of your metabolism. Carrying more muscle = faster metabolism. You're definitely, definitely highly catabolic by the end of your workouts if you're working that long. The end result is less muscle, which means a slower metabolism, which means your body can start to store fat much more easily. You obviously don't want to build TOO much muscle, but honestly, women simply can't do this. It's a common but unfounded fear.

      First of all, consider switching your cardio to high-intensity interval training, or HIIT. Google it to learn more. 20 minutes or so will be all you need. HIIT causes elevated levels of growth hormone, elevates your metabolism for up to 2 days afterwards, which will burn more calories over time than you burn in 60 minutes of intense steady-state cardio. It also doesn't make you go nearly as catabolic as the cardio you're doing now.

      Second, you need more rest. Maybe get rid of the workout after volleyball on Wednesday. 3 hours of sports is plenty of exercise for one day. I would also get rid of the walk on Saturday and rest all weekend. You'll find that more rest will make your results come much more quickly and stress you out a lot less.

      Good luck, and good work!

  49. QUESTION:
    Am I Fat or do I Just Have a Ton of Loose Skin for a Teenager (Please, I'm Desperate)?
    I'm just another self-conscious teenager that is hating his body. This is EXTREMELY long, so if you want to skip semantics, just go to the last 2 paragraphs, please!

    I am 13 years old (August 18 is my birthday) and I'm 100% Chinese. I used to be as skinny as a rail in kindergarten, but then I started eating burgers at McDonalds a couple times a week. As I grew older it got worse and worse by eating even more awful amounts of fast food and eating absolutely nothing nutritionally-rich. No veggies or fruit to speak of. Of course, having my parents own a Chinese restaurant did not help at all. No wonder I still have dozens of white hair... I never exercised at all, spending every waking moment playing games or watching TV. I peaked at the end of 2008, and started slowly towards a healthier lifestyle.

    So I've lost around 55 pounds over a year or so. I was 181 pounds in 2008 during Christmas time. From there, making my way to 8th grade, I started losing weight by exercising (very difficult for a child that spent hours playing games everyday) around 3-4 times a week by pathetically running on the treadmill for 10 minutes at barely-power-walking speed, yet also retaining my terrible diet. When I entered my new school, I was around 155 pounds and 5'6. Around then, I started doing a routine of: 10 minutes of interval training on the treadmill (A minute "sprinting" and a minute and a half walking very slowly) and 3 sets of 25 crunches, 10 push-ups, and eventually I started lifting a 15 pound dumbell for around 15 reps with the absolute worst form of all time (Using my entire body, basically). During that time I watched every single calorie I ate, and basically starved myself. The work-out routine continued for a long time until I was around 135.

    From there I looked online for info about strength training and started using 10-pound dumbbells aiming for perfect form of around 15-20 reps each set. And I incorporated more types of exercises in my routine, focusing on other parts of my body. I started to eat more veggies and fruit, and in around a week, I astoundingly dropped down to around 130. I got even more obsessed with my weight, and I eventually started using an online calorie counter. I told myself no more than 1,800 calories a day, while still keeping up a jogging/strength routine. I got to about 128 and I got even more depressed with my then non-existent progress.

    Present day, I joined the track team and do a good amount of events, running a 6:08 mile (I know it sucks, but it's a million times better than my previous 10:40). I am now lifting 20 pound dumbbells with reps of 8, 12 pound dumbbell extensions with reps of 8 (I've never actually focused on a muscle other than my biceps, so everything else is rather weak in comparison), 20 v-ups, 20 pound dumbbell presses for reps of 10, 25 bicycle crunches, 12 pound chest flies for 15 reps, and 25 crunches, all in three sets. I do this around 4-6 times a week. Yet I'm still flabby! Granted, this new workout routine is very new (around a week)... but I've been trying to watch what I eat while still eating a healthy amount (aiming for under 2500), yet going for very low amounts of fat. Plus I've been trying to cut back on my large amounts of fruit I eat a day, since natural sugar is still sugar, right? My arm muscles are alright (while still having a lot of loose skin/fat around them), while everything else is sub-par. I am 5'7 and fluctuate from 126-130 pounds dependent on what I eat for the days. My BMI says I'm around the middle of the healthy range... I'm also going to start going to my local gym starting at the end of May, when school ends.

    I mean, when I pull my stomach flab down, I can see abs and feel them. Yet normally I can't see a thing, even if I flex. You don't understand how frustrating it is when your peers (especially your best friend) are so lean and muscular when they don't work for it at all. They eat junk food non-stop, never weight-train, and apparently have blessed genetics. In a way, this is also a way for me to vent my insecurities that haunt me every single waking minute, since this whole question could have just been one paragraph. But I work so hard, watch what I eat, and exercise a lot! C'mon!

    So I was just wondering, since I keep up with my exercises so much and eat very healthy, is this flab I have on me really fat I need to lose, or just excess skin that will take time to tighten up? What with my losing 50 pounds somewhat quickly...

    • ANSWER:
      are there stretch marks on your stomache? if so its loose skin, if not im not sure

  50. QUESTION:
    How fast will i lose weight with this program?
    Im a female, i weigh 120lb and is 5'0

    Workout Routine:
    2 hours of cardio
    Walk/Jog/Run 5-10 miles
    1000 squats
    30 min planks( 5min reps)
    3000-5000yd of swimming freestyle laps
    Weight lifting(5lb) 500 reps on each arm
    700 pushups
    streatch 20 min *(5 min each throughout day)
    500 leg lifts
    200 streatch bands

    Diet
    2-3 gallons of water throughout day ( more if needed/ on hot days)( It is summer you know)
    2-4 cups of veggies per day 1/2 cup-1 cup with small meal
    Tuna sandwich with light mayo, whole grain bread, relesh
    1 small boiled chicken breast
    1/2-1 cup of brown rice
    1 cup of milk or 1/2 cup of fat free 45 cal. yogurt
    1-2 scrambled or boiled eggs
    3 cups of fruit all in one protien power up smoothie

    Tjis is my diet ive been doing for a week now im beigining to see changs but i was wondering how long it will take me to lose 25lb of pure fat and water weight? Thanks
    Kara

    • ANSWER:
      Really everyone is different. Track your progress and you can find an estimate when you would reach your goal but I could say truthfully maybe around the end of August you will have definitely reached that. But again as I said it's different for every person. As long as you stick to it though you should be good.


Powerlifting Bench Press Workout Routine

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Frequently Asked Questions

  1. QUESTION:
    what do you think of my workout routine?
    I'm 5'6 and 108 lbs. Yeah, real skinny. I need to put on weight in the form of muscle. I'm looking to move up to 125 lbs of lean muscle in 4 1/2 months. I'm a hard gainer and guess less would be more. What do you think about this routine:

    Monday - Squat - 1 x 6 reps
    Wednesday - Bench Press - 1 x 6 reps
    Friday - Deadlift 1 x 6 reps

    My goal is simplicity, strength, and mass. Is 1 set of each exercise enough? Does the above powerlifting routine cover all my muscles? Should I add crunches to the routine? I'm not interested in bodybuilding/sculpting... just getting bigger (but not fatter).

    • ANSWER:
      For a powerlifting routine try a bill star 5x5 or one of the rippetoes starting strength programs. If you are trying to gain weight you need to eat excess calories. You eat to get big and lift to get strong.

  2. QUESTION:
    What is a good workout plan?
    I really want to gain muscle mass but i dont know a good workout routine to do. Here is my situation.

    I have a powerlifting class in school and this is our schedule:

    Monday: Squats
    Tuesday: Deadlift
    Wednesday: Conditioning
    Thursday: Cleans
    Friday: Bench Press

    Outside of that I have time to do two other exercises with any of those free weights or the dunbells they have. What should I do on each day?

    And on top of that I have a membership to a gym that has machines, free weights and everything of that sorts so after school I like to go there.

    So my question is what should I be doing each day at school and what should I do after school?

    And is it ok to run a mile on the treadmill everyday on top of vigorous workouts?

    • ANSWER:
      Your workout routine is great..

      its not magic you know. a month of having that training will payoff don't worry.

      For your question, yes its okay to run. Other alternatives are jumping rope and swimming.

  3. QUESTION:
    Should I stop squatting due to lower back pains?
    I'm only 16, I've been maxing out twice a week and made some great gains with it. However, I'm starting to feel worse and worse somewhere in my mid spine. After my squat routine, it just feels like my spine has been "frozen" where pain just starts coming when I move it. I never really wear a belt during squatting. Same thing happens on my palm. Whenever I push it outwards, the muscles in my palm hurts. I think it's because of power cleans. It overstretched my palms in a way. I understand that maxing out too often can lead to injury and I am about to change my powerlifting routine. The one thing that I'm concerned about is the pain. I might end up in the hospital. Here are my record lifts:

    Squat: 1 x 1 = 260 lbs.
    Bench press: 1 x 1 = 215 lbs.
    Military press: 1 x 1 = 130 lbs.

    I am going to change my workout routine. I think my lower back pain is due from going too heavy frequently.

    • ANSWER:
      The pain could be due to a number of reasons namely anterior lumbar spine sway through lack of hip flexor and ab strength and efficiency / lordosis.

      A side view of your back might be useful, though it's always best to consult a doctor.

      For more information please feel free to join us at:

      http://wwww.cagedanimal.net

      General Fitness, Bodybuilding / Powerlifting

  4. QUESTION:
    adding to my bench need help?
    i workout on mondays tuesdays and thursday...on tuesdays and thursdays i lift during my athletics period and then after i go to powerlifting- i do uper body there..incline and bench press we do 2 sext of 6 at 60% then 2 sets of 4 at 80% then 2 sets of 3 at 90% then 1 set of 6 at 60% when do the same lifting routine every time. how much will i be able to add to my bench by april of this year..i generally get enough sleep..10pm-6am and i drink a powershake on my lifting days which consists of musclemilk,coconut water,honey,bannas,oarnges,ice. and i try to eat healthy but i dont always...SOOOOOO how much would i be able to add to my bench or overall strength really by next april and how much weight will that put on..im really looking to bulk up so i can start on varsity football for my junior year

    • ANSWER:

  5. QUESTION:
    What is a good workout plan?
    I really want to gain muscle mass but i dont know a good workout routine to do. Here is my situation.

    I have a powerlifting class in school and this is our schedule:

    Monday: Squats
    Tuesday: Deadlift
    Wednesday: Conditioning
    Thursday: Cleans
    Friday: Bench Press

    Outside of that I have time to do two other exercises with any of those free weights or the dunbells they have. What should I do on each day?

    And on top of that I have a membership to a gym that has machines, free weights and everything of that sorts so after school I like to go there.

    So my question is what should I be doing each day at school and what should I do after school?

    And is it ok to run a mile on the treadmill everyday on top of vigorous workouts?

    • ANSWER:
      http://www.youtube.com/watch?v=ylT16QB6Uig

      Good luck! ;)

  6. QUESTION:
    What is a good workout plan?
    I really want to gain muscle mass but i dont know a good workout routine to do. Here is my situation.

    I have a powerlifting class in school and this is our schedule:

    Monday: Squats
    Tuesday: Deadlift
    Wednesday: Conditioning
    Thursday: Cleans
    Friday: Bench Press

    Outside of that I have time to do two other exercises with any of those free weights or the dunbells they have. What should I do on each day?

    And on top of that I have a membership to a gym that has machines, free weights and everything of that sorts so after school I like to go there.

    So my question is what should I be doing each day at school and what should I do after school?

    And is it ok to run a mile on the treadmill everyday on top of vigorous workouts?

    • ANSWER:
      Your workout schedule already looks jam packed so you should avoid adding any additional workload.

      The body simply cannot recover from that volume of work as your central nervous system will be greatly fatigued by the type of workout you are doing. You need to ensure there is adequate rest otherwise you will not make strength or size gains, your body adapts and grows during rest not in the gym!

      Your actual workouts look spot on, you are focussing on the big movements which will bring the most development. Consitently lifting bigger poundages each week in these moves is all you need to focus on. Forget smaller exercises like bicep/tricep curls etc, your major movements will take care of everything.

      You say you are at school so you are young and your recovery abilities will be better than that of someone who is older, but its important you understand not to burn yourself out. The muscle magazines show you workout plans where guys lift 6 days a week but what they don't tell you is that they are all using steroids to enhance their recovery ability. You should be training naturally and a natural simply cannot recover in time.

      My suggestion would be to stick with your powerlifting schedule and cut any other training (no treadmill) and focus on lifting more in the big moves each week.

      Remember you don't grow by doing a greater volume of work in the gym, you grow by lifting heavier weights than your body was previously able to lift.

      Make that the focus of your workouts, ensure you get adequate rest and nutrition otherwise your efforts will be wasted.

      Best of Luck.

      Skye
      Free Workout Plans For Busy People
      Home of Workouts That Work Around YOU!


Power Lifting Programs

Most people today are aware of the beneficial effects of regular fitness routines and try to make it a part of their lifestyle. However it would be wrong to assume that fitness only means rushing to the gym and lifting barbells. Fitness today is hardly confined to exercising and has extended itself in domains like books, DVDs, clothing etc. There is plenty of fitness DVDs available in the market that can provide valuable insights on fitness routines and the correct way to do the exercises.

An informative powerlifting DVD which one can opt for is "Never 00004000 Enough Bench!" it throws light on the basic bench press template of the team and provides examples of dynamic as well as maximum effort bench movements. Additional features include discussion of aggressive triceps rehab program by Scott Cartwright and Mark Bell remembering about the high and low points of his career. In the last segment people can have a view at the gym which is filled with shirted and raw benching. The runtime of the DVD is 96 minutes.

Fitness maniacs can opt for "Squat Workout" where Louie Simmons explains in a simple and lucid manner the secrets of building squats and deadlifts. The best part is that one can watch Westside lifters performing the exercises live in the gym. Exercises like glute-ham raises, arch back, and good mornings are also included. This two tape program runs for approximately three hours.

Frequently Asked Questions

  1. QUESTION:
    power lifting program
    what uis a good workout for increasing max strength
    im about 170 lbs and i bench 285 squat 325.
    also what are some good Olympic lifts i could incorporate into a program

    • ANSWER:
      bodybuilding.com
      for strength i think you need more reps, medium-low weight.

  2. QUESTION:
    Which is less damaging to your joints, power lifting or endurance lifting?
    My martial arts instructor has been haranguing us about the importance of conditioning etc. so I'm currently working my way up on an endurance lifting programme, doing curls & presses with a comparatively low weight (20kg + bar) on 4-6 sets of 15-25 reps... I decided to do endurance lifting because power lifting is only recommended on an alternate day basis and I want to lift every day (although if we've had a hard session at training I might be tempted to skip a workout and just have a shower and go to bed!)

    Anyway, I was curious as to what strain this was putting on my elbow joints, and whether higher reps on a low weight were more or less likely to cause joint strain than lower reps on a high weight (i.e. power lifting.)

    Does anyone have any studies they can point me to? Or medical knowledge, personal experience etc.?

    • ANSWER:
      i used to power lift and now i need sodium hyaluronate injected into my joints 3 times a year so i can move about, im 29 years old and will never lift more than 5kgs again ... and thats not by choice

  3. QUESTION:
    Anyone have experience with power lifting?
    I've been on a three day Westside split for about 7 weeks now. I've seen decent improvement on my deadlift, about 25 pounds, and maybe 10 pounds on my bench. but my squat seems to be stuck. The program is from a local powerlifting team, and only uses box squats as the main squatting movement. Should I run another program with more emphasis on regular back squats as my main ME lower lift, or try to work on some assistance exercises?

    • ANSWER:

  4. QUESTION:
    what is POWER LIFTING?
    there is this program after school at my highschool called power lifting, i know that you do weights, but what exactly do u do? and how hard is it to start lifting? im 15, 5'3'', 107lbs, and have never done weights, i play varsity tennis though, and would like some advice please

    • ANSWER:
      yea it's basically just weight training. You should use weights that are a little of a burden on you so you get stronger but not something you can't handle.

      They have that stuff at my gym, I'm fit and in great shape but I was never good at that stuff. Lucky if I can train with 30 lbs.

  5. QUESTION:
    Funding Programs For Help In Getting A Handicapped Conversion Van With Power-Chair Lift?
    My elderly father has Parkinson's Disease and uses a Power Mobility Device (PMD) which is a Electric Power-Chair. He is interested in getting a Handicapped Conversion Van with a Power-Chair lift.

    The US Veterans Administration (VA) has denied my father's request for help in getting a Handicapped Conversion Van with a Power-Chair Lift.

    I am looking for any funding programs that will will help a person get a Handicapped Conversion Van.

    The question I want to ask is this:

    Are there any state and/or federal funding programs that will help a person to get a Handicapped Conversion Van With Power-Chair Lift???

    Thank You.
    *Both me and my only child are SSA Registered-Certified Disabled PWDs.* I am also a Registered Member of the Ectodermal Dysplasias International Registry.*

    *Wowasakeikcup!* --- *PWDRHIP*

    • ANSWER:
      Some local dealers will pay to have the modifications done as it can a be tax write off for them, and it often garners good press. You may want to ask around at Dodge dealerships as it seems that the Dodge Caravan is the vehicle most commonly used for wheelchair lifts. Full sized conversion vans will be more difficult as they aren't nearly as common these days. Most full sized fans you see are either the 15 passenger models or the 2 seat cargo van models. Conversion vans went out of favor in the late 90's.

  6. QUESTION:
    is their any weight lifting programs for fullbacks?
    i bench 150 squat 250 incline 135 and power clean 125
    and in need to get stronger

    • ANSWER:
      you should play something that requires less strength you are weak

  7. QUESTION:
    Which of theses workout program will gave me more explosive for mma?
    A strongman workout (which ne on ESPN)
    A bodybuilding program
    Power lifting( dead lifts, bench press, squats)
    Olympic style Weight lifting ( power cleans Snatch)

    which would be best for MMA for explosive, and speed

    • ANSWER:
      Power lifting will build explosive strength, but I'd also look into cross fit, and caveman style workouts for strength, and conditioning.

  8. QUESTION:
    weight lifting question?
    what is a good effective lifting program for me. just the groups and reps to do, ive been out of it for years and my program is when i was in shape and lifting, so i need one for somone that has been out of the gym for years, primarily waist and upper body thanks. this would be for general conditioning and muscle building and mass. (power lifting)

    • ANSWER:
      Diet: 4000-4500 calories a day, 250-300g of protein a day, 100g of fat, 400g carbs (This is the 40-30-30 diet, which is commonly used in bodybuilding) Eat every two hours on the dot, fruit or veggies with every meal. eat about the same amout at every meal. Within the day, you should be getting some egg white, lean chicken, lean beef, tuna is a good idea, and plenty of milk. Fat helps provide sufficient testosterone, protein helps repair muscle, carbs provide energy throughout the day. Also, you should get a multivitamin. Drink at least a gallon of water a day, which boils down to (pun intended) 1 8oz glass an hour.

      Workout: 6 exercises, 4 sets of 8-10 (8 when you bump up to a new weight, and once you can do it 11 times, bump up the weight). ALWAYS lift with a spotter. A workout buddy is not only a great way to hang out with a friend, it's very motivational. workout one body part a day. Here's my routine:

      Monday: chest- Bench Press, Crossovers, Dumbell Press, Weighted Pushups, Decline press, Incline dumbell flies.
      Tuesday: Back- Wide grip Lat Pulldowns, Dumbell Bent over Rows, Deadlifts, Close grip Lat Pulldowns, Seated Rows, Back Flies, Pullups.
      Wednesday: Legs- Squats, Leg Extensions, Calf Raises, Leg Curls, Leg press, Calf press.
      Thursday: Shoulders- Hang cleans, Military Press, Upright Rows, Dumbell Shoulder Press, Shoulder Shrugs, Front and Side Raises.
      Friday: Arms- Tricep Pulldowns, Preacher Curls, forearm curls, hammer Curls, Skull crushers, Concentration Curls.

      You want to train one, at most two muscle groups a day, that's it, in order to allow ample recovery time. The body needs about 72 hours to fully recover a muscle group. If you ever need any advice or help, email me. With this routine, I gained 25 pounds of muscle in 7 months.

  9. QUESTION:
    baseball weight lifting programs?
    ok so i am 14 5,7 and 165 pounds and i am going to start going to the gym and stuff i am going to do 1 hour of cardio every time i go to the gym which is 5 days a week so i also need a program so i can be a better player i got 1 month till baseball starts and i want to make my high school team so i need workouts that i can do with the machines at the gym and if you can add pictures. i play 3rd so i want to be faster and i want to be a better power hitter. so i need a 5 day routine for about a month for 1 hour so i need how many sets and reps and how much weight i should use.

    • ANSWER:
      You are still a little young to be lifting weights;however, at around 14 or 15 it is usually safe for kids to start lifting depending on their development in adolesence. What I recommend before you start lifting is go to your doctor and see how much room in left in your growth plates. If you have a lot of room in the doctors opinion and you still have more height coming then it may be best that you hold off another year until you are 15 to start lifting weights.

      Personally I recommend plyometrics to my clients who are at your stage in life, and other body exercises that bring good overall fitness. This will workout your entire body while making you more explosive in the process which is what you need to be a successful ballplayer. You will hit the ball with greater velocity and be quicker to the ball in the field.

      I have created a website service that is adding information daily about baseball and techniques and best practices. I suggest you take a look at it and feel free to email me with any questions at theprospect09@gmail.com. This is a professional service that I provide for the public so that we can educate kids just like you who are trying to pursure their dreams. Good luck and hope to hear from you.

      - The Professor
      http://theprospect09.googlepages.com

  10. QUESTION:
    Does slow lifting/power of 10/12 second squence actually work?
    Im looking into the power of 10 workout (similar to 12 second) as a way to build some muscle and core strength. Do these programs actually work? I'm type 2 diabetic if that matters and would still try to run 3 times a week in between exercises.

    I've successfully changed my diet and am not looking for a miracle or quick fix. MY hope is to do this program for maybe 6 months-year and then switch to a more traditional exercise regime when I have a good core. Thanks.

    • ANSWER:
      yes the slower movements keep the muscle in the power mode for a longer time... this make it work harder and draws more to that section making a better stronger muscle

  11. QUESTION:
    whats the difference between bodybuilding and power lifting?
    i dont get it....

    o by the way is this a good workout for me? i decided i want to start strength training and im not a complete beginner but is this good? or is it too easy? (i normally do legs on tuesday, chest back and shoulders on wednesday, abs on thursday, and arms on friday...should i just stick with that?)

    http://stronglifts.com/beginner-strength-training-program-ii/

    i was wondering because the workout i posted above seems to work the whole body every time and i thought the best way to work out was to isolate some muscles on different days....o and dont forget about original question :P lol

    • ANSWER:
      Bodybuilding and power lifting are both considered 'sports' but the first one focuses on muscle development and symmetry (the visual aspects of working out) and the second focuses on strength...specifically the maximum amount of weight you can lift in 1 rep of squats, bench press and dead lift. How you look in power lifting doesn't matter.

      As far as your workout is concerned, it's best to either alternate days of upper and lower body OR do a full-body workout one day and have at least 48 hours of rest before the next full-body day. Changing up your routine every 6 weeks is going to help you keep from hitting a plateau. From experience I've found I have a better workout and better results working different muscle groups on different days. If I only have 2 days to work out during a week (on vacation for example) I'll do a full-body workout to get everything in twice that week.

      What's hard/good/easy for you depends on what you are trying to achieve and how you feel after a workout. Experiment with weights and reps to adjust difficulty.

  12. QUESTION:
    does this look like a good in season weight lifting program for a wrestler?
    Squat 3x12
    Dead lift 3x12
    Power cleans 3x12
    Over-head Press 3x12
    Bench press 3x12
    Barbell Rows 3x12
    Push-ups 3x10
    Reverse crunches 3x10

    Cardio 20 min

    60 % of my max which i will check before the season starts
    1 time a week to keep up my strength during the season
    1. I am about 6'2" heavy set 220 pounds i need to drop 5 lbs
    2. I AM A HIGH SCHOOL WRESTLER!!! im sorry if i offend any one but i believe that pro-wrestling is fake,

    Thank you for your input though umm as to your question I would try some basic strength training + Cardio to start and then move on to some other, though to personally hate to say it, Body Building routines since you want more appearance for T.V. and stuff.
    Also the only time i have for weights(Barbells) is 1 day other than that im in the wrestling room or at tournaments so time as well as exhaustion are my issues

    • ANSWER:
      erm,, i know this isnt really useful to you but i don't know,it appears good to me

      just ensure youre getting variety in waht you do and work all of your muscle groups well. th moment the weights are easy/ you aren't feeling the burn as much- turn up the heat :)
      when using dumbbells, remember to change the movements/ exercises to catch each set of muscles in your arms, shoulders and back :) and 3 sets of 12 reps is good (remember 8-10 reps works purely muscular strength, and 12-15 reps works muscular endurance)

      and for cardio,for fitness (for treadmill) run at a medium to high speed, but if you want body fat loss (i do not know your build, sorry u didnt say :/ ) try a fast walk with the gradient/ slope up high,, it's also okay to hold onto the handles of machine when walking- this burns the same amount/ more calories with 80% being body fat.

      i would say once a week is ok for maintainance, though i would suggest begining with once and maybe later on seeing how you feel trying twice a week if you want to see significant improvement.
      if you are tlking cardio however, it is reccomended to do at least 20 mins, 3 times a week in general

      erm.. i know this is cheeky but i am going to answer ur question with a question of my own :
      im a female and i am begining pro- wrestling this sunday ( i have my 1st seminar XD)
      what would you suggest apart from the usual cardio, and how many days per week would u reccomend??

      I really hope this has helped you,, feel free to reply :) x

  13. QUESTION:
    Looking for a good strength building program for 14yr wrestler?
    Is there a power shake that will help build musle along with a lifting program for a young man of 14yrs

    • ANSWER:
      Please look at this site for wrestlers who want to weight train:
      http://www.trulyhuge.com/WeightTraining-Wrestling.html

      Classic Wrestling Strength Training Workout – Off-Season, they offer easy-to-read schedule:
      http://www.strengthcats.com/classicwrestling.htm

      Strength Training Concepts for Wrestlers:
      http://www.mines.edu/~skimpel/strength.pdf

      Flexibility training and tips you will need to know:
      http://www.spineuniverse.com/displayarticle.php/article847.html
      http://www.sport-fitness-advisor.com/flexibilitytraining.html

      MOVIE showing the top wrestler in Japan training himself, Kazushi Sakuraba and Daijiro Matsui workout :
      http://www.youtube.com/watch?v=QwR2fQhr5Dc

      And more training on movies:
      http://www.youtube.com/watch?v=U8-UrfAWJ6Q
      http://www.youtube.com/watch?v=bhQx1Bk6zes
      http://www.youtube.com/watch?v=i0o7sNTMqrE

      Strength training for teenagers:
      http://www.wellness.ma/youth-fitness/strength-training-teens.htm

      This site will show you how to do each movement by full description and gif animation:
      http://www.exrx.net/Lists/Directory.html

      This is a site about teen bodybuilding in general:
      http://www.thepumpingstation.com/teenbodybuilding.html

      Shake? Take low carb or zero carb whey protein isolates. But you really need to eat a lot of quality wholefoods, don't give too much hope on the supplements. But for temporary strength and power you need creatine - http://en.wikipedia.org/wiki/Creatine (the link shows you the buffered one that does NOT require loading or pre-loading).

      Whey protein isolates:
      http://www.nicemuscle.com/isopure-zero-carb-81730.htm

      Buffered creatine:
      http://www.musclemass.com/creatine.html

      Whether you take them or not, it's good to learn about them, this site is about supplements for teens:
      http://www.bodybuilding.com/fun/bbinfo.php?page=SupplementsForTeens

      Bodybuilding.com teen section:
      http://www.teenbodybuilding.com/

      And best supplements for teens FAQ:
      http://bodybuilding.about.com/od/bodybuildingfaq/f/TeenSupplements.htm

      Have a recap even you are attending a class, just for fun enjoy all the movie clips, don't duplicate to AVOID serious injuries and always practise with your trainer and protective gear:
      http://www.youtube.com/watch?v=rV9N8VFQI3g
      http://www.youtube.com/watch?v=XbNpNVVOh9s
      http://www.youtube.com/watch?v=q8A-5EwCE7c
      http://www.youtube.com/watch?v=nHj1y5HY-Ug

      I have no connection with Truly Huge, and it's free to get info from them.

      ^_^ good luck

  14. QUESTION:
    wrestling or weight lifting for football off season?
    For the off season of football I'm either going to do wrestling or weight lifting to stay in shape and get stronger and faster.
    I'm overweight and i would like to loose a lot of weight and put on a lot of muscle I'm like 235 pounds and 6 ft tall in 9th grade. I would love to loose like 50 pounds by next year but i don't see that happening. The weight lifting coach asked me to join his power program where ill be working out with the strongest kids in the school most of them being varsity and me being the only freshmen and hes a good instructor. For wrestling my school has a great program and usually has multiple kids go to states to wrestle.

    so what i want to know is what are the pros of both and if i dont do one what would the cons be and if it helps i would love to be a lineback or tight end next year.
    and when i was weight lifting before 9th grade football in 3 months i lost 15 pounds and put it all back on in pure muscle so you know how i would be doing in there area

    • ANSWER:

  15. QUESTION:
    Retarded Weight lifting program! is the any credible sources that can prove this!?
    I'm a high school student and i am currently enrolled in a weight lifting class. The program we are doing consists of major muscle groups being used 2 days in a row, a day of rest, and then the same muscle groups for two more days.
    Ex.
    Monday- barbell bench, power cleans, back squat, lunge.
    Tuesday- barbell incline bench, hang cleans, front squat, tricep extension
    Wednesday- play a game
    Thursday- similar to Monday
    Friday- similar to Tuesday

    Now anyone who has the least bit of experience knows this is probably the stupidest things you could ever do.
    my teacher yelled at me today because i told him my shoulder was hurt and I'm still recovering from previous workout and then his fat ass started mocking me all through out the day because he is an idiot like that

    PLEASE DO NOT GIVE ME A LINK TO A FORUM AS THAT IS NOT A CREDIBLE SOURCE

    • ANSWER:
      Well ive been bodybuilding for 3 years and i can say i have never heard of a program training that trains the same muscle group two days in a row. You cant tear your muscle apart, then not give it time to repair itself, and tear it down somemore. I work out each body part once a week, doing all your compound lifts and it has worked wonders for me. Honestly i think your coach might be smoking a little crack cause that workout program is just whack.
      Heres what i do
      MON- Chest
      Tues-Off
      Wednesday- Lats and middle back
      Thursday-shoulders and traps
      Friday-Arms
      Sat- Off
      Sun-Legs
      If you wanna get some serious mass do something like that lifting program, and get all the compound lifts in.

  16. QUESTION:
    Weight lifting program Not working for me help Please.?
    I have been on this program for 3 weeks. I have not seen any results. Can somone fix it or make one thats better. This is what it is. Mostly I try to do A lot of reps on the calf raises and a lot of sets everything else is 3x10. My workout is right below. Please help me.

    DAY 1
    Bench
    Incline Bench
    Decline bench
    Shugs
    Lat Raises

    MIllitary Press
    Lat Pulldown
    Dips

    DAY 2

    Arm Curls
    Preacher Curls
    Peeking Curls
    Lat Pulldown
    Rows
    Seated Rows
    Power Cleans

    DAY 3

    Squats
    Calf Raises
    Lunges
    Step Ups

    • ANSWER:
      well ok..your not givin yourselfenough time also your doing too muchin one day..spreaditout over 5days instead of 3..also the ordinary 3*10wont cut it...use high volume training...pick a basic exercise then do 10*10 and a complemetary exercise 3*12 on everywrokout! heres an exaple(my workout)
      Day 1: (chest and shoulders)
      barbell bench press
      1*10(warmup set)
      10*10
      dumbell flyes
      4*12
      barbell shoulderpress
      1*10(warmup)
      10*10
      db lat raises
      4*12

      Day 2: biceps and triceps
      barbell curls
      1*10 warmup
      10*10
      ez bar preacher
      4*12
      ezbar skull krushers
      10*10
      cable pushdowns
      4*12

      day3: off

      Day 4:back
      Pulldowns:
      1*12 warmup
      10*10
      cable rows
      4*12
      deadlifts
      4*12
      wid grip pull ups
      4*12

      Day 5: off

      Day 6: legs
      squats
      2*10 warmup
      10*10
      leg pres
      4*12
      calf press
      10*10
      calf raises
      4*25

      Day7: off

      do abs every 3 days....cardio 4 days aweek...for 30 min eachsession...before workout do 10 min cardio..a warmupset..after workout do 10 min cardio cool down then strecth! good luck email me for further questions

  17. QUESTION:
    weight lifting for boxing?
    i been thinking about going back to the boxing gym and i been doing light running and when it comes to weights i pretty much just bench and deadlift but i wanna hear from other people a good weight lifting program i can follow and i got most of the stuff i need (300 lds. wieght set, barbells and pullup bar) so if u got something good let me know? and my weight lifting goal is all about straight strength and power!!!!!
    thanks for the answer first off jef2086 but i dont pay to much attention to being big n bulky. i can bench 215 lbs. but u wouldnt think that by looking at me i do have kinda wide shoulders but im pretty skinny with alittle chub.

    • ANSWER:
      The foundation exercises for the complete body workout is the bench press, deadlift and squat. The best exercise for a
      complete body workout is swimming. If you do your foundation exercises, swim and then throw punches under water (Golden Nugget) for a few rounds you will have covered all bases.
      Push ups and curls will help those arms from feeling like cinder blocks in the later rounds. As a boxer you know that how much you bench press is not important. The key is weather or not you can take a punch. I hope this information helped you.

  18. QUESTION:
    weight lifting??(updated)?
    sorry about not being specific on my last question
    i'm 5'9
    155lbs
    male
    age:16
    i play soccer and lacrosse so i'm NOT looking to add SIZE to my body. ****I'm training for SPEED, POWER, and AGILITY also remember that i have to run alomst every day because its the most useful thing in soccer****.**** i really need help choosing my REPS and SETS***i heard that doing 15+reps is useless and 6-12 is for size??, how many should I do??? i need some help making my own weight lifting program and i got this in mind
    i already know that i chould have variations in case im extra sore after something and i have same muscle coming up and also not in this is sport skill training almost every day.i already know that i need to do synamic warm up before and static stretch after.

    MONDAY:LEGS
    squat,deadlift,lunges,barbell step ups, calve raise

    TUESDAY:UPPERBODY+ running
    bench press, lat pull down, cable chest flyes, dips, bicep curls, close grip bench

    WENSDAY:Running

    THURSDAY:REST

    FRIDAY:POWER DAY
    plyrometrics, lunges, barbell step ups,box jumps, lateral jumps

    SAT:REST

    SUN:REST

    im also going to start off ech session with 10 mins of agility ladder to warm up and improve coordination, agility, and foot quickness

    THANKS

    • ANSWER:
      core lifts do 5 reps first set, 3 second and 5 for two more sets. Make sure do go up in weight the first 3 sets. The rest do either 10 or 6 reps for 3 or 4 sets depending on the difficulty of the exercises. Also, don't forget your olympic style lifts (i.e. hang clean, clean and jerk, dumbbell hang clean). Those will help with speed and agility more than anything.

  19. QUESTION:
    Chances of getting into west point?
    I am a Sophomore currently going to a high school in Michigan. I have a 3.75 gpa with honors and ap credits. I participate in two sports, Cross Country and Lacrosse (I also do power lifting). For Clubs I do a program called CATS connect which tutors students with their studies. Also, I have been projected to score a 29-32 on the ACT. I come from a lower class family if that affects the selection process.

    • ANSWER:
      Chances will definitely increase with a 32 on the Act as opposed to a 29. A 32 is getting into scholastic based Loa range. Suggest also taking the Sat even though it is not as prevalent in the Midwest. It is on the east Coast as it has roots in the ivy league. Some students do much better on one exam than on the other. The Psat Math only tests Algebra 1 and Geometry. The Sat Math also tests Algebra 2 and the Act Math adds Trig into the mix. You will want competitive scores on the Psat, Plan, Sat or Act by Mid December when West Point begins to accept applications for SLS. Competitive scores are upper 600's low 700's on the Sat. Upper 60's low 70's on the Psat. Act upper 20's Low 30's. According to Colonel Batchelder at around the 1:20 mark of this video that was on the West Point website till it was redesigned a couple of months ago:
      http://www.youtube.com/watch?v=XRWc9GiSMCA
      Your math level will play a part in which exam you are able to achieve the most competitive scores. Usafa Summer Seminar begins accepting applications on December 1. Usna Summer Seminar on Feb 1. Most of the candidates competitive for an Loa(letter of assurance) who are not athletic recruits have taken Alg 2 as a sophomore or freshman and are already taking the Sat during Sophomore year. This is also true for most highly selective universities. Note that around 30% of the West Point freshman class are members of West Point varsity athletic teams and most were athletic recruits. A significantly higher percentage of female Cadets were athletic recruits.
      On page 19 of Chapter 2 of the Naval Academy Catalog, there is guidance offered on which classes to take to make oneself competitive for selection. This is also relevant for West Point and Usafa. The classes are arranged in a hierarchy. Also note that for the past several years the Naval Academy Summer Seminar application which is the same as the Preliminary Application, has only asked for grades in high school Math, English, Chemistry and Physics classes. The West Point SLS application and Usafa ask for overall Gpa and Class Rank. The Academies look at weighted Gpa and class rank based on weighted Gpa and the competitive level of the high school measured by the percentage of the class continuing on to 4 year colleges. Cross Country and Lacrosse are a good combination of sports for prepping for a service academy. Suggest doing the community service necessary to join NHS as membership is considered leadership and around 2/3 of each service academy class have been members. Unless you are working a job during the school year, another main line non athletic school based extracurricular activity that you can show leadership in might be a good idea if you can manage it without negatively affecting grades- yearbook, school newspaper, student govt, debate team, drama etc If you have a good chance of being selected for Boy's State, that is considered by the Academies to be equivalent to Eagle Scout or Billy Mitchell and a great achievement. The Academies actively recruit at these events. Suggest starting an extracurricular reading program this summer. I hear asking about one's non-required reading is a common question during the Malo Interview. Will also help immensely with Sat Cr and Writing scores. Look up unknown words in a dictionary and write down the meanings.
      http://reading.berkeley.edu/
      For colleges that require them, be sure to decide which courses you will take Sat Subject exams in and then schedule the Sat Subject exams to coincide with the Ap or Final exam in the course.
      The Air Force Academy website offers outstanding advice to students prepping for a service academy, rotc scholarship or any highly selective university. Open all links to the left of the dialog box:
      http://www.academyadmissions.com/#Page/Preparation
      The selection process is nearly identical at West Point, the Air Force Academy, and Naval Academy, so, whatever is stated on one service academy website or in its catalog with regard to admissions generally holds for the others. If you read the following answer and open the links it should help to explain the selection process and the path to an appointment:
      http://answers.yahoo.com/question/index;_ylt=Akhc017ydUhl4cmaSh5LBsHty6IX;_ylv=3?qid=20101109140847AAZvjcJ
      Good Luck!

  20. QUESTION:
    Has anyone ever used the fitness program "Power 90" or "P90X"?
    I used to lift weights about a year ago and stopped briefly. In my brief timeout i have gained a bit of a belly. Now what i'm trying to do is gain more muscle and tone up. Also tryin to squeeze some abs out of it. Heard many great things about these programs and wondering if anyone else has used them. Or any other tips for me. i'm about 6ft 180lbs so not very big boned.

    • ANSWER:
      These are advanced exercises, it looks hard, but I guess if you put your mind to it, anyone can do it. Consistency

  21. QUESTION:
    Does the Power 90 program help with gaining weight and muscle mass?
    I am a 16 yr old guy, about 5"11, 142 lbs. I'm pretty skinny, and would like to gain some weight. I am not into lifting weights and that kind of stuff. Overall, I want to put on about 10 lbs or so, and put some muscle on my biceps, as they are pretty small and weak I must admit. I am not too concerned with my legs as I have always had pretty built and strong legs. Perhaps also gain muscle on the abdomen and shoulders too. I am quite interested in the Power 90 program, as it is not too intense, unlike P90x. I also am planning on drinking Muscle Milk, but would like anyones opinion on what I should do, however I would love to know if Power 90 is effective. Thanks

    • ANSWER:
      power 90, no

      p90x, yes

      i suggest looking into chalean extreme..
      has you lifting heavy weights,
      but exercises are only 35-45 min long
      so less intense and more do-able then p90x

  22. QUESTION:
    How many times should I lift a week?
    right now my football program has us lifting 3 days a week. first day is upper body stuff like bench and power clean and then tuesday is legs. thursdays r towel bench and box squat. theres auxilary lifts with all of these. i feel like i should be lifting more. should i go to a gym on saturdays or sumthing?

    • ANSWER:
      you're going to want to have days of rest otherwise you're going to overwork your muscles, making the workouts ineffective. it'd probably be good to go to the gym or do some kind of running on the weekends if ya like, but make sure you have those resting days. make sure you get your protein!

  23. QUESTION:
    What are some good training tips and exercises for a Running Back(Weight Lifting n What to eat n not to eat)?
    I am from a small town and on my football team (not high school cuz my school cant afford it so i have 2 join a league) I played Kick Returner, WR and QB. I would like to play in college and would like to focus on being a Running Back. What type of weight lifting and strength program should I follow?

    Im in grade 10 im 5'6 (or 5'7) and im 120 pounds i can run preatty fast(i think my 40 was like 4.7) and i would want to get bigger(by building muscles) i would jst want to know what are some good weight lifting excersices in the gym that can help me get better at trcuking stiff arming and blocking and i know im not that big but im commited to b a big strong power back n i can go to the weight room everyother day for atleast 1 hour

    • ANSWER:
      Troll, 5'7,120lb no way are you playing foot ball.

  24. QUESTION:
    I want help with power weight training program.?
    I am looking for a 2 day split program for power and would like some advice on my exercise program. I have one day with my main lifts such as Bench, Squat etc. and day two is 'accessory' lifts. Please can you advise me on my programme based on your experience.

    DAY ONE

    Clean and Press

    Bench Press

    Squat

    Deadlift

    DAY TWO

    Chin Ups

    Power Press

    Overhead Squat

    Dips

    Push-Up Variations With Medicine Ball

    Abdominal Work

    • ANSWER:
      you shouldn't be doing your squats and dead-lifts on the same day, each really needs its own day with appropriate assistance work for the lift on the same day. Bench should preferably have its own day as well but if not possible put your bench work on the same day as squats.

      Ideally you would have a 4 day split with a day of complete rest between each lifting day.

      depending on what you want to achieve you may also need to rethink your choice of assistance work.

  25. QUESTION:
    Belt vs. no belt when weight lifting?
    This is an ongoing argument in the lifting community. Some people always use belts, while other people never do. Of the people that do use them most often they are used during heavy or max weights, or while doing lifts that put a lot of strain on your back such as squat or dead lift. I used to always use a belt while doing power cleans, and squats etc. but I’ve recently stopped altogether.

    I know that some athletic programs such as the University of Oregon football team have no belts in their weight room and they frequently have players putting up tremendous amounts of weight on high back strain lifts (such as clean and jerk, squat etc.). The theory behind this is by not wearing a belt you are strengthening the muscles enough to not need one.

    I would like to hear other people’s opinions.

    • ANSWER:
      My opinion on the subject is: While it MAY be true that not using a belt would possibly help one work their secondary and stabilizer muscles during a strenuous "power lift", I use mine since I would rather train those secondary muscles another way, rather than risk straining or pulling a muscle.

      I have been involved in powerlifting for about 4 months, (from just maintenance lifting, I decided to try a powerlifting regimen and loved it....) and the other day I was doing my leg workout.... I warmed up on the squat rack without my belt. (200lbs 10reps) then did another set of 315 (6-8 reps) without my belt, then put on my belt for my max lift (405 1-2reps) so I wouldn't tweak my back. Ive hurt it before lifting without a belt and just like the way it feels when Im all hugged in together and tight.

      So I think it comes down to this man: It just feels right for some people, but wrong for others. maybe there is no right or wrong, but rather just a comfort thing.
      (just like lifting shoes, some guys wear old school chuck taylor converse shoes when squatting because they like the feel, others take their shoes off when squatting.... others use sneakers tho I disagree with sneakers but whatever.. my point is it is a comfort thing.

  26. QUESTION:
    of all the strength training programs ive seen...none of them seem to hit every muscle?
    its always something like:

    monday:
    squat, bench, dead lift, pull ups

    wednesday:
    squat, bent over rows, overhead press, dips

    friday:
    squat. bench, power clean,

    is this normal? and if so when are u supposed to work out ur triceps, biceps, forearms, abs and watever other muscle groups this type of program is missing

    • ANSWER:
      it sounds like a good workout. try adding curls. and do different types of bench excercises like flat, incline, decline, and military press to target different upper muscles. you also need more leg workouts

  27. QUESTION:
    What incentive do Democrats have to lift the poor out of poverty?
    If they did that, they'd lose all their power. They've been saying they are going to lift the poor out of poverty for decades, yet all they do is tax the rich and spend the money on worthless programs. I think the Democats know that the worst thing they could ever do is get the poor to have money

    • ANSWER:
      No incentive at all. LBJ created an entire community that lives off of the dole, the war on poverty. He doomed them to an existence of proliferation to obtain free rent/food/HC. All on the taxpayer's back. they all vote democrat to insure their meal ticket continues. the democrats just love the welfare roles to continue, keeps them in power.
      .

  28. QUESTION:
    Looking to start lifting again. Need advice on what workout program to start with.?
    I used to lift and run every day when I was in High School for football and other athletics. I was on an intensive workout program and am 6'3" and used to be around 185 lbs. Here is what I used to max out at:

    Squat: 380lbs
    Bench: 210 lbs
    Power Clean: 240lbs

    These numbers are beside the point, but give a bit of a reference to my body. I have not lifted in about 3 years and want to get back into exercising every day again. The problem is that I am in such bad shape, I am not sure how to start working out again without hurting myself. My joints are not used to lifting anymore and do not want to damage anything right off of the bat.

    I have lost a bit of weight and don't eat as much anymore. I would like to change my eating habits as well to gain MORE WEIGHT as well as gain my muscle back.

    My question is, what would be a good workout program to start with to ease myself back into lifting? Maybe some type of workout without weights at first? Pushups?

    Thanks.

    • ANSWER:
      If all else fails try the little Jack workout program http://www.youtube.com/watch?v=TKCGe2Ezris

  29. QUESTION:
    i need a weight lifting programe i have the equipment but now i need a plan plz help
    hey i was just wanting to know if anyone has are knows of a good weights plan?
    i have a bench press with squat rack a power tower which i hang from my forearms and lift my legs for my abs a triceps dip thing and a bar for chin ups i have dumbells and a rowing machine.

    I'm 22 80kg and six feet tall I'm not skinny or fat i have muscle but its covered by i tiny bit of fat.

    i just need a good program other wise ill just get sick of weights coz im not doing them properly and seeing results
    cheers

    • ANSWER:
      there are some good plans at
      www.bodyforlife.com

      or

      www.bodybuilding.com

  30. QUESTION:
    I need to lose weight, help please!!?
    Alright, I'm 19 years old. I run track in college. It's pretty intense actually. We practice everyday, meets on weekends. We lift 4 days a week, two upper body days and two lower body days. We've been through endurance programs, power programs, you name it we've done it (for lifting) so naturally i have muscles. I'm a sprinter so my muscle is mainly in my legs. I'm 5'2 and weigh 130 (i came in weighing 120) a lot has to do with being a freshman in college, ya know how that goes.
    anyway i need to lose weight quick, but in a healthy way. i don't drink pop or eat fast food. i like cappuccino's but i hardly drink those, i eat junk food, but like once a week. i'm strict on my diet trust me.
    suggestions please.

    • ANSWER:
      Need? That's interesting. You do all this workout stuff and still feel you "need" to lose weight? Did the doctor tell you that you are going to die if you do not lose the weight? That would constitute a "need."
      Or do you perhaps mean that you really want to lose some weight quickly. One can only wonder why?

      With that said, it has already been mentioned that permanent weight loss is a lifestyle so we will not go there.

      There are thousands of products on the market, everything from diet pills to appetite suppressants and diuretics. Any of them will help you take off a few pounds and most are reasonably safe for a short term solution.

      With that said, you will probably not keep the weight off. You are still growing and you are going to get heavier. That is just a fact. I suggest that you simply continue focusing on your track and your general health and not worry so much about the weight. With all the stuff you are doing it sounds like you are in find health. If you are losing the weight for track, you may find that the loss of weight will actually cause you to tire more quickly and effect your health in the opposite way you imagine. Caution is the best policy and lifestyle change the best way to maintain any weight loss.

  31. QUESTION:
    I found out my son is lifting very heavy weights that can hurt him and taking "creatine",what do i do?
    I am a firm believer in holistic medicine and the power of yoga and it is my personal belief that one can attain strength and health through these two things

    my son, however, does not think similarly. he is on a work-out program called "starting lifts" that is extremely dangerous: they use a barbell with very heavy weights and then do excercises that can destroy the back and knees (for example, one he calls the deathlift)
    well, I am unable to convince him to stop this crazy program.

    my problem is I caught him taking the steroid "creatine" yesterday after his work-out. I snatched the container away from him and told his father later that evening, who agreed with me that we had to stage an intervention. I honestly do not know what I should do next. does he have to be sent to a rehabilitation center? I am not familiar with steroids and how abusers make recovery.

    • ANSWER:
      Creatine is no steroid and the body gets creatine for the food we eat and is in no way addictive. I can buy it at the store it very easy to get and is not dangers has long as he's does not take large amounts. Creatine put more water and ATP in the muslce and he should not be taking it after a work out you take it before. And if he thank it's a steroid he should not be taking because he does not know what it is. Now for he lifting he need to be at least 12 if he not he does not need to lift much and as far as using heavy wight that can fall on him someone needs to be with him. And creatine is a herb there is no age limit.

  32. QUESTION:
    Does anyone know of any assistance programs for wheelchair lifts?
    My niece was very sick as a baby and had several strokes because of this. This has impaired her ability to walk. She is having another surgery that will further delay her therapy because of recovery time. So, she will have to remain in chair. It takes the whole family to care for her and supply her needs. We are almost financially and emotionally depleted. In the area we live in if you don't get a fancy lawyer to advocate you miss out on alot of things like modifications for transportation. I've gone to every agency in the area that I know of. The most they have to offer is a wheelchair ramp. This is no good for a power chair. The vehicle has to be completely modified. I know there are services out there for this. Does anyone know of any? Please help. She deserves to get around like everyone else who walks.
    I live in a state where all assistance comes from referals. If you don't know what to ask you don't get help. She is on medicaid and it works on approval from your doctor. If the doctor or therapist doesn't approve it she can't have it. She is 13 and needs to not have people carry her around. What will she do when we are too old to do this? If we had money to buy a van I wouldn't be asking this question.
    SSI does not solve anything. Welfare is not a pot of gold. We are trying to leave her in position to get herself around so that she can got to college and not have to depend on anyone or the poverty enabler that people call government assistance. Did you know you are only allowed to have so much in assests or you don't get SSI? You are not to have more the approx. 00 combined in bank accounts and assets. This means no saving for the future. We can't allow her to get used to that. It's fine now for the medical costs but she doesn't deserve any less out of life than a person with full abilities.

    • ANSWER:
      Contact the nearest Parent Training and Information Center (PTI). They should be able to give you the type of informtion that you want.

  33. QUESTION:
    i weigh 265 pounds and i know that im way to overweight, need some advice?
    i've cut alot of food and i only eat two meals daily that are healthy and about 3 healthy snacks in small portions. i go workout at the gym alot and im burning 500 calories just on the treadmill, and not just walking but power walking on a high incline and running also in that duration that takes me about 45 minuets to burn all of that. i also drink alot of water like over 6 glasses daily. i burn 500 calories just on the treadmill with out counting the rest that i do like swimming for 30 mintues and a little bit of wieght lifting. i've been doing this for almost a week now and im not sure if this is the best way and the fastest way to loose weight. i cant offord all of those pills or programs and stuff. i want to loose weight by myself naturally. so can you guys help me out and give me some advice? i would very appreciate your help.

    • ANSWER:
      Sounds like your on the right track. Break up your meals to many small portions throughout the day so your body has more time to burn it rather than store it as fat.
      Running / swimming will definitely trim you up. Dont drink anything but water. SOUnds like you know what your doing..keep it up!

  34. QUESTION:
    Goal to be accepted to Ivy League University?
    Im a Sophomore in High School and my goal is to attend Yale University. I love learning new things but my town is very limited in what to do in general.I messed up on my grades in freshmen year and got a GPA of 2.47.
    this year my grades right now are
    C on Acc. Biology first semester. its a whole year
    B+ on geometry first term.A- second term
    A+ career education
    A+ US history
    B English writing
    B- English reading
    B- Algebra 2
    B+ German I
    A American Government
    A Speech
    besides english, career ed, geometry, and American Government i currently have the classes listed with a better grade

    I have earned The Principles Award
    The Perfect Attendance Certificate Award
    and The Student of the Month Award

    Im in German Club and Power-lifting this year
    planning to do volunteer community service a my Community Hospital during summer.

    On my Junior year i signed up to these class
    Pre Calculus with Trig.
    US History II (Graduation requirement)
    Astronomy
    Acc.Chemistry
    Physics
    Probability and Statistics
    English 11
    German II
    -AP classes are only available during Senior year
    Planning next year to take Varsity Cross Country,the Explore program,possible independent study on French or Italian via Internet, and more school clubs
    I been searching on my local area if i can take any kind of academic programs during summer but like i said my town is limited. i planning to take the preparation for the ACT next year.Im hispanic and will be first generation to go to college.
    do i have a chance to be still eligible to apply for the Ivy league or do i just give up on my dream college.IF i can by improving some way, PLEASE tell me what to do in the future or now so i can at least have a chance to be considered by the admission.List me what i could do so i can barely make it to the line. Also my mother's income is below 30k. Thank you

    • ANSWER:
      To be honest, you have no shot. The only way for you to get in would be to be recruited as an athlete, so I suggest you get good at a sport fast.

      Realistically, just get the best grades you can get and get involved in some good extracurriculars. If you can get your GPA over 3.5 you will have some very nice college choices given that your a first generation, hispanic applicant. However, I feel the ivy league may be a little lofty based on your current grades.

  35. QUESTION:
    If p90x is designed so your muscles don't plateau by switching up the routines, why doesnt football coaches?
    My highschool football program does the same lifts every week. Monday=towel bench and box squat, Wednesday=power clean and deadlift, Friday=bench and squat... (plus auxillaries) So if you succeed better by switching up the routines like in P90x, then why do we lift the same stuff every week? Wont that plateau really fast?

    • ANSWER:
      good coaches already do that

      i remember they called it circuit training or cross training back when i was in jr high football over 15+ years ago. so im sure they are still doing it today.

      we used to do 3 mins at one spot stich to another exercise do 3 mins or a set of reps then rest a min and do another exercise. thats the same as what you are talking about. our routines were set up so we did different muscle groups everyday

  36. QUESTION:
    How important is soul winning to you?
    In my veiw..
    Nothing gets closer to the heartbeat of God than
    soulwinning.
    (John 4:34-35) Jesus saith unto them, My meat is to do
    the will of him that sent me, and to finish His work. Say
    not ye, there are yet four months and then cometh
    harvest? Behold I say unto you, Lift up your eyes, and
    look on the fields; for they are white already to harvest.
    Yes , when we choose the way of the eagle, we choose
    to lift our eyes to see the harvest-the harvest of souls-
    whether it be our next door neighbor, people across town
    people in the neighboring town, or even those in other
    states or countries far from us.
    Whenwe lift our eyes and allow the vision of God to come
    upon us, we will see clearly. We will not classify people
    into races or positions. We will no longer see people as
    joe the backer, sue the teller, or bob my high school bud.
    But rather, we will see souls as God would have us see
    them.
    (Proverbs 29:18) Where there is no vision, the people
    perish........We have to protect our vision.
    We cannot allow the winds of discouragement, the winds
    of persecution or hte clouds of oppression to hinder us
    from being soulwinners.
    The more battles we fight, the more understanding we
    will receive and the more we will be able to relate to
    people and give them the bread of life that the Lord
    requires us to give them.
    (matthew 5:13-16) is a must read.
    Soulwinning is not accomplished in a classroom or the
    pew, but out where sinners are. We must get one on one
    with them. The burden to reach souls is received out in
    the midst of the hurt and turmoil of this world-where the
    sinners are. That burden will travel with us everywhere
    we go and at all times.
    (romans 10:1) pauls burden for lost souls
    When we minister simply with a burden for the lost, we
    will discover true power and authority in Jesus.
    (matthew 4:19) follow me , and I will make you fishers of
    men. ( A good sign that we are following Jesus is that we
    are fishers or changer of men.
    (2corinthians 4:3) we must share the gospel. We must
    not stand before Him on that day empty-handed.
    (proverbs 11:30) He that winneth souls is wise.
    ISAIAH 66:7-8) she brought forth her children.
    Revival does not come through methods of programs
    but through a burden received in intercessory prayer and
    by breaking through in spiritual warfare by praying and
    fasting. Then a burden for Lost souls.
    We must never become so involved with our ahievements
    or ministrys sucess or Gods blessings or gifts ,(that we
    forget the main reason why we are doing what we are
    doing - to reach souls and to spread the gospel of
    Jesus Christ!) We must reach for souls with the Love and
    Compassion of Jesus. Always speaking Truth in Love.

    • ANSWER:
      Yes, the Bible says that He who wins souls is wise. It is wonderful to lead someone to Christ.

      Anyone who would is interested in becoming a Christian
      go to
      http://groups.yahoo.com/group/seeking_reality

  37. QUESTION:
    workout program?
    Im a highschool senior and I just finished footbal season and I don't play any other sports. I have been lifting weights with my football team for over a year. Currently Im 17yrs old, 6'2", 205 ibs and I:
    Bench: 250
    Squat: 375
    Power Clean: 210
    Deadlift: 500
    40 yrd: 5.11sec
    I play left tackle and defensive end but in college I want to play defensive end or tight end. My football team uses a BiggerFasterStronger lifting program. So my question is does anyone know a workout program that could help me get strong and fast enough to play those positions in less than a year? I plan to work out 4-5 days a week.

    • ANSWER:
      i dont know much about that kinda stuff, but i like your diligence. i hope you get what you want though. you're my kinda guy

  38. QUESTION:
    marathon running question??
    Im already a weight lifter i can leg press 855 i can ham string curl 170.. I can leg extention 270 on the old sytle design. Dead lift at 335lbs..I often wake up at 500AM to jog and i eat well.. However is it possible for me to get into jogging or running marathon i been power lifting since 2006 i weigh 200lbs slim and im 22 years old.......Currently in layton utah..... I think i should be programed for this since i been doing heavy weight lifting for some time also i did endurance work today..

    • ANSWER:
      It sounds like you are in phenomenal shape. Yes you can train up to doing a marathon.

      200 lbs on a 6'+ guy is a frame that can get through a marathon at that weight, 200 lbs on a 5'8" frame will probably end up having to cut weight to get through the marathon.

      You have shown that you are able to be dedicated to working out. There are numberous on line training regiments that you can choose from, I personally prefer the Jeff Golloway training method, but a lot of people like Hal Higdon's training regiemes. Runners World also has a bunch of training articles.

  39. QUESTION:
    do i have the power of teleknisis please help?
    when i was watching a realy scary program i got so scared i could not look at the t.v so i turned away and consotrated on a phone wire i got so scared i i consotrated on the wire so much i started to sweat and then the wire twitched it was not like when the wind blows it it was like someone lifted it up and then droped it does this mean i have the power to move thing with my mind but i have just not learned how to use it yet

    • ANSWER:
      Ask yourself which is more likely; that you actually managed to move something with your mind, or that you imagined it?

      I know where I'd put MY money!

  40. QUESTION:
    Will I stunt my growth?
    I'm in high school, 15 yrs old, 5' 11", 198 lbs. I'm in a weight lifting program at my school and we lift 3 days a week and condition on the 4th day. We bench/squat twice a week and hex bar/power clean on the other day. Is the benching and the hex bar/power clean going to stunt my growth?

    • ANSWER:

  41. QUESTION:
    what is the best program to increase your bench press?
    and how come bodybuilders lift lighter than power lifters and get bigger than them? what is the secret? other than steroids

    • ANSWER:
      uhh.. to increase your bench press, you need to bench press.... its that simple. Try doing more than just flat bench though, inclines and declines as well. Grab some dumbells and do flys at the end of your workout as well, just dont grab two dumbells that add up to the same weight you were benching, not a good idea.... use like 50% of the weight you bench. Also don't bench more than twice a week, the best way to gain strength is to take plenty of rest days and eat a lot of protein.

  42. QUESTION:
    Latino community activists Everyone illegal has a right to college education even the bible says as much?
    RALEIGH A public hearing Friday on North Carolina community colleges' decision to admit illegal immigrants turned into a rally for immigrant rights.

    A crowd of Latino students - along with educators, activists and civic and religious leaders - filled the auditorium at the State Library, many waving signs and wearing stickers supporting access to higher education for illegal immigrants. More than 50 gave speeches, invoking the Bible, the Declaration of Independence and the language of the U.S. civil rights movement.

    Only six people spoke against the State Board of Community Colleges' September decision to admit illegal immigrants at all 58 campuses - a stark reversal in a debate often dominated by opponents of illegal immigration.

    "Everyone has a right to an education," said Gloria Garcia of Fuquay-Varina, a Wake Tech student. "It does not matter what race you are or whether you are documented or not."

    Several leaders of Charlotte's Latino community travelled to Raleigh for the hearing. Ruben Campillo, who heads the state's chapter of Reform Immigration for America, said he was encouraged by what he described as "overwhelming support" in favor of the policy.

    "We need to address (immigration) at the federal level," said Campillo, based in Charlotte, "but in the meantime, we need to continue to give all students the opportunity to pursue an education."

    Opponents argued that allowing illegal immigrants into community colleges amounted to a reward for breaking the law. They said illegal immigrants would compete with U.S. citizens in a time of high unemployment.

    "Allowing illegal aliens to enroll in our colleges when we have 10 percent unemployment really speaks of incompetence," said Ron Woodard of Cary, head of the immigration enforcement advocacy group N.C. Listen.

    The hearing was a legal requirement as the community college board moves toward adopting a permanent rule. System officials said board members will get a full transcript of the two-and-a-half hour hearing and will consider the comments before finalizing the rule next year.

    They said the board still has the power to tweak or reverse the rule, which was agreed to this fall after nearly two years of study and intense controversy. It is expected to take effect next school year, lifting a ban that has kept undocumented students out of degree programs since May 2008.

    The proposed rule admits illegal immigrants under strict requirements. They must pay out-of-state tuition, about ,700 a year. They also will get last priority for classes.

    Many speakers Friday said immigrant students, many of whom were brought to this country as children and grew up in North Carolina, should be treated as in-state residents.

    For legal residents, community colleges grant in-state tuition after they have lived in North Carolina for one year.

    "How ridiculous to say people who have been here for many years should pay out-of-state tuition," said James Leutze, who was chancellor of UNC Wilmington until 2001.

    William Gheen, head of the Raleigh group Americans for Legal Immigration, which argues for strict immigration enforcement, said the majority was not represented at the hearing. He said most who oppose the decision could not come on a workday.

    "This entire meeting is a sham," Gheen said. "It is not a convenient time for the hard workers and the taxpayers of North Carolina."

    Immigrant advocates said they mobilized their supporters to come en masse and arrive early to sign up for speaking slots, making sure that their voices were heard first.

    "We're tired of a small group dominating," said Melinda Wiggins, a farm worker advocate. "The majority of people really do support access to education for all people."

    Some speakers cried as they talked of undocumented students who would be unable to afford out-of-state tuition.

    Many comments were greeted with applause and, in the case of state NAACP President William Barber, a standing ovation. Barber compared the plight of immigrant students to the biblical story of Joseph and Mary, who were refused a room at the inn while awaiting the birth of Jesus.

    "Instead of saying no room for Hispanic children," Barber intoned, "we would be saying no limits."
    http://www.charlotteobserver.com/breaking/story/1133542.html
    Doesn't the Bible also say thy shall not steal ? Thy shall obey the laws of the country they are in ? Doesn't the Bible say not to have kids out of of wedlock ? Why do these Latino community activists select what part of the Bible can be used today and which part is unjust and as such you do not have to comply with those parts of Bible if it causes you hardship or must obey the laws ? Where can I buy this new Bible at ? Why are these students not over in Mexico shouting Everyone has a right to college education even the bible says as much ?

    • ANSWER:
      Until we placed armed security forces at the borders to protect the country from the illegals entering to become criminals, nothing will get better.

      There's a proper legal way to enter, but illegals go around that. Enter. And don't make things better. Many of them demand we speak their language, offer options to cater to them, kiss their asses.

      The border patrol has been prevented from stopping them by liberals. Eventually the US will implode due to the weak people who comprise "the mob" getting everything they wanted despite whether it was good for the country or not. Then, when the US is as poor as Mexico, will people finally ask "Should we have done something?". It will be too late, but some will actually wake up to their insanity.

      Between now and then I would expect a race war to erupt along border states.

  43. QUESTION:
    Grrrrrrrrrr.....What is wrong with My Bench Press?
    ohk so i am doing the 5x5 strength training routine for barbell bench press, and today's workout i was meant to bench 67.5kgs, i got through the first 2 sets easily but when it came to the 3rd set i could only lift 3 reps, i tried a fourth but i almost got to the top and then the weight wasn't going up anymore for some ****** reason grrrrrrrrrrr, this happened during my previous workout as well, where i was benching 67.5 kg also, but that time i completed 3 sets and when it came to the 4th one i could only lift it for 3 reps like today's workout. Today after my spotter helped me lift the weight back on the rack, i tried another set, this time i could only do 2 reps, and during the 2nd reps, i could not even get the weight back off my chest. I have been doing the 5x5 program for 5 weeks now.

    What should i do now please help me, i want to get into power lifting to get my strength up because i am very weak for a 15 year old boy.

    P.s i can do 5 sets of 65 kg quite easy. Also i rest exactly 2 minutes between sets

    • ANSWER:

  44. QUESTION:
    HELP SEVENTH GRADE SCIENCE HOMEWORK HELP URGENT easy ten points?
    SpongeBob and his Bikini Bottom pals have been busy doing a little research. Read the
    description for each experiment and answer the questions.
    1 - Patty Power
    Mr. Krabbs wants to make Bikini Bottoms a nicer place to live. He has created a new sauce that he
    thinks will reduce the production of body gas associated with eating crabby patties from the Krusty
    Krab. He recruits 100 customers with a history of gas problems. He has 50 of them (Group A) eat
    crabby patties with the new sauce. The other 50 (Group B) eat crabby patties with sauce that looks just
    like new sauce but is really just mixture of mayonnaise and food coloring. Both groups were told that
    they were getting the sauce that would reduce gas production. Two hours after eating the crabby
    patties, 30 customers in group A reported having fewer gas problems and 8 customers in group B
    reported having fewer gas problems.
    1 Which people are in the control group?
    2 What is the independent variable?
    3 What is the dependent variable?
    4 What should Mr. Krabs’ conclusion be?
    5 Why do you think 8 people in group B reported feeling better?

    2 – Slimotosis
    Sponge Bob notices that his pal Gary is suffering from slimotosis, which occurs when the shell
    develops a nasty slime and gives off a horrible odor. His friend Patrick tells him that rubbing seaweed
    on the shell is the perfect cure, while Sandy says that drinking Dr. Kelp will be a better cure. Sponge
    Bob decides to test this cure by rubbing Gary with seaweed for 1 week and having him drink Dr. Kelp.
    After a week of treatment, the slime is gone and Gary’s shell smells better.
    1 What was the initial observation?
    2 What is the independent variable?
    3 What is the dependent variable?
    4 What should Sponge Bob’s conclusion be?

    3 – Marshmallow Muscles
    Larry was told that a certain muscle cream was the newest best thing on the market and claims to
    double a person’s muscle power when used as part of a muscle-building workout. Interested in this
    product, he buys the special muscle cream and recruits Patrick and SpongeBob to help him with an
    experiment. Larry develops a special marshmallow weight-lifting program for Patrick and SpongeBob.
    He meets with them once every day for a period of 2 weeks and keeps track of their results. Before
    each session Patrick’s arms and back are lathered in the muscle cream, while Sponge Bob’s arms and
    back are lathered with the regular lotion.
    Which person is in the control group?
    What is the independent variable?
    What is the dependent variable?
    What should Larry’s conclusion be?
    Time Patrick SpongeBob
    Initial Amount 18 5
    After 1 week 24 9
    After 2 weeks 33 17

    • ANSWER:
      omg i think i did this in 7th grade :D
      1. group B
      2. the new sauce
      3. the number of people who felt better
      4. the new sauce does reduce gas
      5. the placebo effect is when people think theyre getting something so they feel like theyre better but its really just a mental thing

      im not sure about set 2... the 2 variables are both being tested at the same time so either you typed it wrong or spongebob is an idiot and did it wrong
      i thinkkk:
      1. his shell gives off slime and nasty odor
      2. the seaweed and Dr. Kelp
      3. the amount of slime and odor
      4. the seaweed and Dr. Kelp, either one or the other or maybe both together, work to cure slimotosis

      1. spongebob
      2. the muscle cream
      3. the amount of muscle power
      4. the muscle cream does not have any better effect than regular lotion.

  45. QUESTION:
    help me find a job please!!?
    i lost my job about 3 weeks ago. i used to work at the ware house as a material handler. i live in washington DC metro area. i would like to know if you guys can help me find a job. i know economy is bad but i would like to find something soon. i have experience in warehousing, collections, administration, account receivable and hotel front desk.
    if you know any companies hiring in these positions please inform me.
    i would not mind a work at home job so long as is not a scam.my salary range is anything above /hr because i have a family.

    please help, thank you.

    Below is my resume:
    PROFILE:
    Have three years of experience in the warehousing industry. Successfully managed individuals and projects effectively to meet desired goals within time and budget constraints. Viewed problems in a positive way and, purpose solution to streamline operation and improve working condition.

    PROFESSIONAL CREDENTIALS
    •Plan, develop, and implement warehouse safety and security programs and activities effectively
    •Maintain quality control of warehouse goods and stocks of over 30,000 different individual items ranging from nuts, bolts and washers to air condition units and engine parts
    •Efficient in all Microsoft Office applications, SAP software application to prepare documentation, reports, inventory control, and stock item movements and recordings
    •Loading and off loading shipments and inspecting for damage and proper shipping documents
    •Prepare and managed departmental budgets of warehouse stock averaging over million dollars of inventory
    •Supervise the activities on my shift of three or more workers engaged in receiving, storing, and shipping of products and materials
    •Interviewed, selected and trained personnel in purchasing, shipping and safety within a warehouse/office environment
    •Reviewed invoices, work orders, consumption reports and demand forecasts to estimate peck delivery periods and to issue work assignments
    •Inspect physical conditions of warehouse, vehicle fleet and equipment for preventive maintenance, safety and/or damage
    •Schedule and maintained daily maintenance records for shift
    •Ordered warehouse supplies for staff of 15 persons and keep track of consumption of supply goods for automatic replenishment in a timely manner to keep warehouse function on going
    •Issued shipping instructions and provide routing information to ensure that delivery times and locations are coordinated and met
    •Conferred with department heads to coordinate warehouse activities, such as production, sales, record control and purchasing
    •Verified materials against receiving documents
    •Noted and reported discrepancies and obvious damages
    •Routed materials to prescribed storage locations, which consisted of storing, stacking, or palletizing materials in accordance with prescribed storage methods
    •Rearranged, adjusted and took inventory of stored goods and materials on a daily basis
    •Examined stored materials and reported deterioration, damaged or outdated items handling a volume of 200 items per day
    •Picked, packed and posted material for shipping
    •Operated power hand trucks and power lift trucks with over 4 years experience

    PERSONAL JOB REQUIRED SKILLS
    •Excellent communication skills
    •Ability to motivate others
    •Trainable
    •Ability to meet deadlines and to handle multiple tasks simultaneously
    •Experienced in customer relations handling large volumes of clients
    •Work cooperatively with a wide range of personalities and cultures
    •Ability to work independently and in a team environment
    •Take pride in achieving the best possible results
    •Great management and leadership skills with the ability to manage large or small workforce
    •Able to adapt to situations to achieve tasks at hand
    •Able to defuse conflicts and handle problems both in personnel and job situations
    •Detailed-oriented with the ability to identify potential problems and resolve them
    •Flexible and dependable with the persistence to get the job done
    •Self-motivated and goal-oriented to ensure task are completed
    SOFTWARE KNOWLEDGE

    •SAP
    •Adelphi
    •WINI
    •Magnus
    •PPI
    •AIMS
    •Peachtree
    •Solomon
    •Cross Point
    •Microsoft Office
    •Word Perfect
    •AS400
    •WinPro
    •Lotus
    •Great Plains
    •HIS
    •Deltek

    • ANSWER:
      Ummm your best bet is to just check out http://www.twitter.com/moneytreeonline

      They're the best people to go to for advice and tips on legit/safe jobs you can do via the internet and to generate a steady income in the comfort of your own home.

      I'm already making a bit over 400$ a month with one of the businesses they suggested, it's a pretty sweet deal, definitely check it out!

  46. QUESTION:
    Please Rate My Essay!?
    All my accomplishments were hard won, but one stands out as the most difficult of all and provided the most satisfaction. Losing over 60 pounds in one year ranks as my greatest achievement. Sacrifices were made, changes were implemented and physical and mental boundaries were stretched.
    For as long as I can remember food was always abundant. Although I was never overweight, my eating habits were not the best and I was never interested in physical activities. Eventually my luck ran short and without noticing, I began gaining weight, little by little, until my sophomore year. At the age of fifteen, at 5’ 8” I already weighed 185 pounds, by all measures I was considered overweight.
    My moment of revelation literally stared me in the face—I looked in the mirror and didn’t recognize the reflection; I was disgusted with my form. From that day forward I decided not to be part of the growing 65% overweight Americans, instead I wanted to join the shrinking 35%. That was no ordinary day for me; it was the day a goal was set.
    Dieting was the beginning of my journey. My plan was to eat one big meal per day, but it could consist of any type of food. After one miserable month I was grateful to find that my weight had fallen to 165.
    At the second stage of my diet I did some research. I read that to speed up my metabolism I should eat five small portions of healthy food a day. The technique proved to work amazingly well; after eight weeks I weighed in at 140 pounds. This reading put me at the average level for my height, but there’s the problem, I’m not average I’m above and beyond average.
    There was still something missing—exercise. Porky’s Gym became my new hang out and provided more than enough equipment to burn off my excess fat and sculpt my body. Six months into a dedicated aerobic and weight-lifting program resulted in satisfaction on the scale my ideal weight, 125 pounds.
    Combining diet, exercise and will power finally resulted in a loss of 60 pounds. I feel ten times healthier and I’m proud that I was able to set my mind to a goal and successfully complete it. Through sheer determination I was able to achieve my greatest accomplishment of becoming a lean-mean fat burning machine.

    Please be honest, Thank You!! :D

    • ANSWER:

  47. QUESTION:
    Can you help me out, anyone?
    I don't know where to start here... I want to know/do GREAT at/with:

    1.Astronomy.
    2.Anatomy.
    3.Medicine.
    4.Fitness.
    5.Biology.
    6.Computer programming.
    7.Drawing.
    8.3D graphics design.
    9.Video editing.
    10.Conducting.
    11.Music making.
    12.Mechanical engineering.
    13.Physics.
    14.Chemistry.
    15.Botany.
    16.Science.
    17.Geography.
    18.Geology.
    19.Sword tempering.
    20.Fighting skills.
    21.Quantum physics.
    22.Mathematics.
    23.Philosophical wisdom.
    24.Hardware engineering.
    25.Computer science.
    26.Singing.
    27.Composing.
    28.Directing.
    29.Acting.
    30.Animation.
    31.Photography.
    32.Imagery analysis.
    33.Instrumentalist.
    34.Web-design.
    35.Grammar and wording expertise.
    36.Spelling.
    37.Good with words/speaking and vocabulary.
    38.Trolling.
    39.Teaching.
    40.Surveying online.
    41.Running an independent, non-government associated business.
    42.Metaphysics.
    43.Aesthetics.
    44.Power lifting.
    45.Nutrition.
    46.Mechanical creation.
    47.Theoretical physicist.
    48.Classical mechanics.
    49.Technology.
    50.Alchemy.
    51.Optics.
    52.Plant anatomy.
    53.Medicine.
    54.Comedy.
    55.Writing.
    56.Sculpting.
    57.Painting.
    58.Electronic engineering.
    59.Electromagnetism.
    60.Quantum electrodynamics.
    61.Oceanography.
    62.Earth science.
    63.Atmospheric science.
    64.Materials sciences.
    65.Thermodynamics.
    66.Quantum mechanics.
    67.Nanotechnology.
    68.Tissue engineering.
    69.Physiology.
    70.Astrology.
    71.Tailoring.
    72.Neurosurgeon.
    73.ANY thing else doctors or nurses do.

    I SERIOUSLY want to do all of mentioned above, but it hurts my head just thinking about it, but those are the things I want to know and if I DON'T know them I'll suffer. Help, please? This isn't trolling.
    No, NO! I want to do ALL of them, no joke!

    • ANSWER:

  48. QUESTION:
    which person is the control group?what is the independent variable?what is the dependent variable?
    larry was told that a certin muscle cream was the newest best thing on the market and claims to double a persons muscle power when used as part of a muscle building workout.intrested in thes product hey buys the special muscle cream and recruits patrick and spongbob to help him with an experiment.larry develops a special marshmallow weight lifting program for patrick and spongebob.he meets with them once every day for a period of 2 weeks and keeps track of their results.befor each session patrick's arms and back are lathered in the muscle cream,while spongebob's arms and back are lathered with the regular lotion.

    • ANSWER:
      Spongebob is using the control lotion. The independent variable is the muscle cream used by patrick. The dependent variable is the lifting program.

  49. QUESTION:
    Can I still get into a good college if I take a year off?
    I am currently a high school senior who lives in Georgia. I have received many honors. I am editor-in-chief of my school's broadcast journalism program. I was voted most likely to succeed in superlatives. I am an Eagle Scout. I took a summer to go to Hollywood, CA, where I worked for Warner Bros. I have been in competitions for "Future Business Leaders of America" where I competed in Accounting and Digital Video production. I ended up placing first in regions for both and advanced to state. I have a 3.6 gpa with classes in IB and AP courses. In athletics, I hold several of my school's power lifting records in weightlifting. I have had a 1780 on the SATs and I took the ACTs which I will get the results in a couple weeks. I have been accepted into many great universities such as USC, UCLA, LSU, Florida, and Florida State.

    My current plan is to go to LSU. However, the cost for these big universities are a big issue. My parents are struggling to put my older sister through an in-state school even. The deal is that if I get at least a 30 on the ACTs, I get a full ride. That would help tremendously. However, I need to consider what if it does not happen.

    So after a wonderful story of my life, I am thinking that if the ACTs do not work out, I could possibly move to Florida, work for a year and build up my finances, claim in-state residency, then go to Florida, Florida State, or the University of Miami at in-state costs. I would probably move someplace where the cost of living would not be too bad for one year.

    But ultimately, would it be possible that I could still be accepted into a good school like Florida, Florida State, or Miami later on if I end up taking a whole year off to secure the necessary finances?

    • ANSWER:
      It is not unusual for students to take a year before they go to college, and it's even kind of trendy right now. You should have no problem at all.

  50. QUESTION:
    Loss of power and mileage on my 03 Dodge Diesel?
    I own an 03 Dodge 2500 Cummins. It has around 150,000 miles on it. Performance upgrades include exaust, intake, and programming chip. Over the past year my truck has been gradually losing power and gas mileage. There are numerous things that I would consider a problem but I need to try to narrow it down. Here are some things that I think have changed since it last ran great. It seems that there is more smoke coming from the exaust than before. The truck is riding very rough at higher speeds, put only with my foot on the gas, it coasts smooth. When I am coasting, as I put my foot on the gas it is rough as it engages again. I have lost power and acceleration. My fuel mileage is 11-12 miles per gallon. Can you think of any ideas from this? I have replaced my fuel lift pump, I consistently change my oil and replace the oil and fuel filters, and clean my air filter regularly.

    • ANSWER:
      could need new glow plugs.


Portable Workout Bench

Players Benches are of utmost importance for any sporting event. Well equipped and neatly maintained Players Benches at a sporting event provide a yardstick for measuring the status of the venue. These ben 00004000 ches provide comfortable seating arrangements for the players. Players Benches, by providing relaxation, improve the reflex and concentration of a player. So, building these benches requires proper planning, and thorough guidance.

Different materials including decorative recycled plastic, aluminum and thermoplastic-coated expanded metals are used to manufacture the Players Benches. Players Benches are available in beautifully designed shades. These are available in both portable and permanent models. Players Benches of varying lengths can be easily located. Sturdy metal tubings that are hot dipped galvanized are used to construct these frames. They can also be given a black powder coating. Players Benches come in numerous models. This type of seating arrangement also comes with back supports and is also made into single and double planks.

Mill finished aluminum joints of the Players Benches are welded through the Mig process. The Aluminum Players Benches have optional backrests with anodized clear finishing, cast plugs on all exposed frame ends and heavy duty channel end caps. These benches made from galvanized steel are framed with steel pipes of considerable thickness. These frames are galvanized and the open ends are capped with pipe plugs after the process of fabrication. All the connecting hardwares must be hot dipped galvanized. Steel pipes are used to build the heavy duty bench frames of thicker diameters with heavy duty channel end caps being fitted on the seat planks and the optional backrests. Powder coating is often applied to Players Benches.

Both portable and permanent Players Benches are available on the market. While the portable Players Benches are preferred for multiple outdoor sports courts and fields, the sturdy ones provide seating options for a team on the move and, because of the optional foot pads, are often used indoors. These Players Benches can be made permanent by bolting the benches to the floor or embedding them into concrete. The surface-mount Players Benches are great for semi-permanent installation on concrete, sparing an in-ground installation. Players Benches will provide years of maintenance-free service for any venue in any location.

Frequently Asked Questions

  1. QUESTION:
    bean exerciser?
    The Bean™

    The Ultimate Exerciser to Shape & Tone Your Body
    The Bean™ is a high-quality workout tool that offers the benefits of a stability ball, incline bench and back pain rehab device - all in one product. The ergonomic "S" shape molds to your body, putting you in the proper form, working your abs, obliques and core faster and more effectively, giving you maximum results - without back pain. Perfect for all fitness levels. Made of high-grade PVC puncture-resistant vinyl.
    Set Includes
    The Bean
    DVD with 6 Workouts
    Portable Pump
    Weight-Loss Guide
    Instruction Booklet

    Has anyone used this exerciser and does it work as advertised?

    • ANSWER:
      Now that I know what kind of bean you are using! Thank goodness it wasnt that code named one.

      The Bean looks comfortable. I can vouch for the stability ball working, but since this is the first I have seen the Bean I cant tell you if it works or not.

      Good luck getting in shape!!!

  2. QUESTION:
    The Bean Excersiser?
    The Bean™

    The Ultimate Exerciser to Shape & Tone Your Body
    The Bean™ is a high-quality workout tool that offers the benefits of a stability ball, incline bench and back pain rehab device - all in one product. The ergonomic "S" shape molds to your body, putting you in the proper form, working your abs, obliques and core faster and more effectively, giving you maximum results - without back pain. Perfect for all fitness levels. Made of high-grade PVC puncture-resistant vinyl.
    Set Includes
    The Bean
    DVD with 6 Workouts
    Portable Pump
    Weight-Loss Guide
    Instruction Booklet

    Has anyone used this exerciser and does it work as advertised?

    i need to lose some fat around my abs so i was just wondering is it really worth the money??

    • ANSWER:
      if you are 14 and need to lose some fat. try stop eating the crap you most likely are. At your age that should be all it takes. And any exersize will help espetially if your not very active now. Don't waiste your money in any gimmics. Go play some sports with your friends. improve your life and your body

  3. QUESTION:
    Getting Back Into Shape?
    I need some ideas...I want to get back into shape!

    so I came up with a diet for building some of them muscles AND burn off some calories as well

    I want to see what you guys think (mainly the people who are athletic)

    so here's my little story first...2 days ago I went out and bought 0 worth of Rock Climbing gear for some indoor rock climbing and bouldering, I joined a gym that has free weights a bench and many rock climbing routes and bouldering of course...

    I currently don't have the strength to hold my body weight for much more than 20 seconds or so...so I really need to work on my muscle building.

    Here is the diet that I have come up with ..

    keep in mind my work schedule is 10.5 hours, so I need to make meals that are portable and with little hassle (Sun, Mon, Thu, Fri) 8:30-7pm

    7:00am = 2 Tonalin CLA, One A Day Vitamin, Breakfast (Special K, Shredded Wheat (plain), healthy+Skim Milk)
    9:30am = A Fruit
    11:15am = Salad w/fat free chicken strips + Goya Beans (No Dressing)
    1:30pm = Another Fruit
    2:30pm = Tuna or Turkey Breast Sandwhich (Whole Wheat Bread)
    5:30pm = Something With Protein and vitamins (it's indecisive)
    7:45pm = Rock climbing every other day
    9:00pm = Whey Protein with Skim Milk

    I know I'm missing some stuff...oh and btw I will be adding in a game called DDR as 30 minutes to an hour of cardio (I play on heavy mode so it's a pretty intense workout lol)

    forgot to say my stats

    I am 5'10, 195lbs and my goal is 165lbs and up until this point I have been mostly sedentary (However I still have the endurance to go pretty far biking and rollerblading so I haven't gotten TOO much out of shape)

    my cardio is DDR

    it's a dancing game with arrows...it's fun because it keeps me going for as long as I need it to..

    if you don't know what DDR is then look it up...it's fun as hell

    (Plus you can show off at an arcade once you get really good :-p)

    • ANSWER:
      Skip the Tonalin CLA- doesn't work, save your money. You diet sounds pretty good, just make sure you're getting ENOUGH calories.
      I climb a lot, and trust me, you'll get the upper body strength just by DOING it! It's fantastic :) I'm a girl, and I went from being able to do about 3 pullups to 12 after a couple months of rock climbing. Don't give up, climbing is sooo much fun and you'll get the upper body strength. I would throw some cardio into the mix too, since rock climbing isn't. I used to use the treadmills after climbing and ride my bike to the gym when I need to lose weight. Fantastic!! Good luck!


Pool Workout Weights

If you want weight loss and fat burning without the rough impact on your joints from running, then you'll love pool exercise workouts.

You're about to discover simple strength training exercises you can do in a pool to burn fat and calories. I'm going to show you a few different ways in which you can benefit from doing 00004000 pool exercises.

First, the buoyancy of the water will not only help beginners perform the exercises a little bit easier, but the water will also help advanced individuals with some of the more difficult exercises. An added benefit of the water is that it removes some of the stress normally placed on the joints in regular out-of-water exercises.

The second thing I want to show you is how you can do some jumping and running exercises in the water and again removing some of the stress from the joints.

So to begin the pool exercises, I'll start with a basic bodyweight prisoner squat. As you go down, the water will force you back up, making this exercise easier to perform and again removing the added stress on your joints. This is precisely why you see so many aquatics exercise classes these days.

Frequently Asked Questions

  1. QUESTION:
    How do I get an advanced workout in a small pool (not conducive to laps) without using water weights?
    I have access to a small hotel pool that is not conducive to swimming laps. I am looking for ideas for a challenging pool workout. I tried treading water in the deep end, like using only arms to stay afloat or using only legs to stay afloat. Very effective, but I'm looking for fresh ideas without having to purchase pool weights since I'm on the road. Thanks!

    • ANSWER:
      I highly suggest water aerobics! You want to be about chest depth when you exercise. Another alternative is to suspend yourself. Use a noodle or a water jogging belt to help you stay afloat. There are some very good sites to visit, if you've got the time to look around. You should also find information on crunches, muscle toning using barbells for the water, and just being creative on your own. There is more to a water workout than treading water or swimming laps!

  2. QUESTION:
    What is the best song to get pumped up to doing a workout? So far I like Drowning Pool when I am doing weights?
    What song would you recommend to get pumped up to for a work out as extra motivation

    Where can I hear this song

    I also like Saliva

    Any suggestions

    • ANSWER:
      "D J Casper Cha Cha Slide" - follow it and you get awesome aerobics workout.

      http://www.youtube.com/watch?v=eSGUDMKpwj8

  3. QUESTION:
    Im a gym user, but i want to include swimming in my workout routines... What would be the best in pool workout?
    I go gym regularly, i do a bit of weights but i focus more on cardio workouts, such as running, rowing machines, cycling, etc...
    But im interested in including swimming in my workout routine, and i was wondering what would be the best swimming workout session?

    For example, do i just swim for ages?
    Do i concerntrate on distance or time?
    Should I swim fast or steady state?

    What are your simming sessions like?

    • ANSWER:
      Gyms usually have pool workouts that you can ask for, but if they don't, I suggest mixing both distance and sprinting.

      Do a steady 200 (8 laps)
      Then, do a 50 sprint (2 laps)

      Just keep doing that. You can mix up the strokes and things too. Butterfly stroke really targets your upper back and shoulders, while breaststroke targets your shoulders, arms, and legs.

  4. QUESTION:
    Ideas for the "Ideal" nutrition/supplements for workouts in pool and with weights?
    Just started excercising again with swimming and with weights (holy COW am I sore!) and looking for what more I can do for myself. Wanna put on muscle, build pool endurance (joints hurt so no running) and reach optimum nutrition and peak. Any dietary or like GNC supplement recommendations for me would be appreciated! (Animal protein VS raw eggs VS DHEA or Creatine, etc.)

    • ANSWER:
      I have consulted several elite athletes about nutrition - do you use supplements, protein powders etc.
      what they said they eat normal healthy food, maybe with some emphasis on protein.
      all the powders and supplements are good mainly for the manufacturers. eat low fat meat, fish (like tuna, salmon etc. ) Choose good carbs, not no carbs. The best sources of carbohydrates - whole grains, vegetables, fruits and and beans. reduce sugars.

  5. QUESTION:
    What's a good workout for losing weight and gaining speed without using weights?
    I have access to a pool and a gym. I'm willing to put a lot of time and effort into this. Any suggestions? I want to avoid using weights because I hear they can be bad for your health(joints). So I would appreciate if anyone can recommend a workout that doesn't use weights. If ever, max of 20 lbs.

    • ANSWER:
      running the pool helps build leg and core strength as it's a hell of a resistance workout. treadmills, elipticals and excersize bikes help as well. Doing yoga can help as well as it can help build and shape your muscles. I use a fitness sytem called YRG and it has helped tremendosly it uses dynamic resistance and replaces the need for weights, it's the only fitness system I have ever stuck to and truly look forward to doing it every day you find out more on it at yrgfitness.com no im not a affiliated with it just a customer who loves the product and has had great success.

  6. QUESTION:
    how long should i wait before going into the pool after lifting weights or doing cardio?
    from what ive heard, its not good for your muscles to work them out and then jump into a pool right afterwards.
    but if im planning on swimming and i need to workout before, approximately how long should i wait before i could safely go swimming?

    • ANSWER:
      as soon as you want to if water is cold it will make you feel better than if it was warm because you will not ache later that is why athletes take ice baths after working out it also avoids cramps

  7. QUESTION:
    Can I still get a good workout in a small pool?
    I'm trying to lose some weight this summer and hoping to stick with exercise that I actually enjoy doing, so I'd like to take advantage of our small pool at my apartment complex. Can I still get a good workout in a small pool and if so, are there any recommended exercises I can try? I want to go early while there is a good chance the pool will not be crowded, so I'm also looking to get the optimal workout so that I can get in and out before the crowd hits.

    • ANSWER:
      butterfly, body dolphin. it engages the core muscles more than the other strokes and thus youll get plenty out of it.
      warning, you must have proper form, otherwise you can injure yourself or tear your rotator cuffs.
      so learn butterfly and that should be more than enough.

  8. QUESTION:
    Pool Workout routine to lose some weight?!?
    please dont say laps. lol were already doing tht
    me and a friend are trying to loose some weight and were going to the pool today and where wondering if anyone knew any good workouts in the pool WITHOUT gaining too much muscle. THANKS!!!!!!

    • ANSWER:
      do flys' in the water, run in place, leg kicks (rest on the wall). best of luck hope this helped.

  9. QUESTION:
    What is a good workout for me, a freestyle swimmer?
    I know I asked this already but I didnt really get what I was looking for. what i meant was what is a good workout like weights wise not in the pool... I get a 28 on my 50yd free, 15 years old boy, first year swimming.

    • ANSWER:
      Legs and upper-body.

  10. QUESTION:
    is swimming in the backyard pool everyday is a workout?
    I wanted to lose weight this summer with diet but I want to also burn up fats faster by working out.The problem is I don't have a gym close by or a park close to my house. will swimming every day in the pool for an hour helps?

    • ANSWER:
      If you are doing laps, and different strokes (front crawl, breast, back, a little butterfly), and you are doing laps for an hour, yup, that will definitley help you burn calories and tone up.

      In addition to that though, I would suggest other types of cardio activity. You don't need a gym or a park, but just powerwalk for 30-60 minutes around your neighborhood a couple days a week. Bring your ipod, your dog, a friend, a parent, a sibling, etc. Running would be more ideal, as it is the ultimate cardio workout (tones your legs and core, burns a ton of calories/fat), so if you think you can jog for about 20-30 minutes 4 times a week, that would be great. Swimming 6 days a week and powerwalking almost everyday will also be okay, too.

      Remember to eat healthy. Stay away from fried/fast/junk food, and sugary drinks. Cutting out soda/lemonade/other sugary drinks is HUGE. Drink more water, you'll need to stay hydrated if you're going to be active, and it boosts your metabolism, is good for your skin, and keeps you full inbetween meals.

      Good luck!

  11. QUESTION:
    Is swimming in a pool or playing basketball a better workout?
    swimming in the pool for 1.5 hours, or shooting around the basketball for 1.5? which is better for weight loss?

    • ANSWER:
      It really depends upon how much you push yourself. 1.5 hours is a long time so you should burn quite a few calories if you are getting a good workout and increasing your heart rate. Getting your heart rate in the right zone is key to a good workout and losing weight.

      Couple thoughts on the two activities you've outlined.

      1. Swimming is a great cardiovascular exercise and is a really good workout. The only downside of swimming is that it is a non weight-bearing activity so it doesn't work your major muscle groups (i.e. legs) as much as walking, running or other weight bearing activities.

      2. Basketball is great too, but the way that you describe it is that you would just be shooting around casually. If that is the case then you wouldn't get as much of a workout. If you were playing in a fast-paced game where you were sprinting, constantly moving and getting a good sweat then this would be a really good workout and I would say better than swimming.

  12. QUESTION:
    What would be a good workout for my holiday?
    i have 18 days, small weights, a pool and a skipping rope. please helpme devise a workout for the duration of my holiday. i am a 21 year old male with a good level of fitness already....

    • ANSWER:
      I'd just go swimming a lot and eat lots of protein. You'll get a nice tan-happens faster in water, and you'll get the best workout possible from swimming. I'm sure you look great already anyway if you have a decent level of fitness.

  13. QUESTION:
    whats a good workout i can do in the pool?
    i'm getting a bit chubby from all the pizza and icecream & i know im not going to do a workout outside of the pool so i was just wondering what are some good excerises i can do in the pool that will help me lose weight in my stomach arms and legs?

    i know swimming laps is supposed to be really good for you but that gets a bit boring and i cant do more than a couple

    so im just looking for some creative suggestions

    • ANSWER:

  14. QUESTION:
    If Swimming is a great cardio Workout For Weight Loss, Will It Work In A Shallow Pool? (read Description)?
    i always want to go swimming but the way i imagine it is that if you cant touch the bottom and your treading water and stuff that's what would cause the weight loss. i only have a 4 1/2 foot deep pool at my house (so i can touch the bottom obviously) and no community pool so that's the deepest pool i have access to. can i use it for weight loss???

    What Could I Do in The Pool For Great Chances Of Weight Loss in My Shallow Pool?
    it also isnt very big, as it is only 14 foot around (its circular)

    • ANSWER:

  15. QUESTION:
    i've recently started adding ten laps of the swimming pool to my regular 25-30 mins cardio workout?
    instead of doing weights does anyone know if the swimming aspect will act just aswell on my upperbody strength and help me get fitter. i just usually did 3 sets of ten with some dumbells but i enjoy the pool better, i do my treadmill/cross trainer/rowing then hit the pool.

    • ANSWER:
      Swimming helps with over-all muscle toning. You will develop more upper body strength and leg muscle strength, and it is a cardio workout! Swimming is the full package, but you have to swim fast and strongly.

  16. QUESTION:
    Do you get bored with the same weights and cardio routine?
    Same here...that's why I love that 24 Hour Fitness has a variety of ways to meet your workout. They have weights, group exercise classes (I want to sign up for turbo kick boxing and amped abs)basketball, cardio equipment, pool, steam room, tanning– the list goes on.

    Would amenities like this keep you from getting bored of your same weight and cardio routine?

    • ANSWER:
      No

  17. QUESTION:
    HOw long b4 getting preg do I need to get a workout routine down 2b safe?
    I want to get pregnant asap but I would like to be able to workout while I'm pregnant and I'm currently not exercising at all. I know you can't start working out after you get pregnant if you weren't already active...so what's the rule about working out?

    I used to be a competitive swimmer and would like to begin working out at the pool & lifting some weights as well-if I begin a workout routine now and get pregnant in a month, can I keep up the same workout or will I have to cut back? I'm very uneducated about the rules of exercise during pregnancy-thanks for the help.

    • ANSWER:
      I wouldn't do weights, lifting heavy things is really bad. You can go walking, yoga, swimming, and maybe lift 5lb weights, that should help keep you in shape.
      Oh yes and no heavy running.

  18. QUESTION:
    My workout plan for my abs, is it good?
    Ok I'll be going to the gym 3-4 times a week. Here's how it'll go
    - run 2 miles on the treadmill
    - elliptical for 15 minutes
    - do 30 laps in the pool
    - finish off with 5 different abdominal workouts with weights.
    I'll also be dieting. No more junk food.
    Is my workout effective to get 6 pack abs?

    • ANSWER:
      that sounds pretty good... the abdominal muscles are a hard muscle to develop, but your workout sounds pretty good... as long as you stay consistent...

      remember to change it up every 6 to 8 weeks, as your body will adapt to your workout and you'll plateau. by changing it up, you put your body into a type of shock that stimulates muscle development.

  19. QUESTION:
    A good workout in the pool?
    im trying to loose weight and decided that one part of my workout will be going to the pool 3 times a week...but what should i do there? like, should i do laps, run back and forth in the water, etc....
    oh, and how many reps/how long should i do them? and about how many calories will it burn (if you know)? and what part of my body will it work out?

    • ANSWER:
      Try some aerobic ankle weights; weight belt or aerobic barbells.. You could do laps or deep water running. The key is repetition rather than long periods at one time. Stretch out shorter work-outs daily rather than only a few times per week.

  20. QUESTION:
    Muscle milk after my ab workout?
    I run on the treadmill, use the elliptical, do some laps in the pool, and then finish off doing some ab workouts with weights. Would muscle milk help my ab muscles develop faster?

    • ANSWER:
      Sure. But what would help even more is doing your weight workout prior to your cardio workouts. Your body won't pack on as much muscle or burn as much PURE fat when you're in an aerobic state (cardio) compared to anaerobic state (weight lifting).

      If you want to develop ab muscles, then I'd say lift the weights first. If you are trying to burn mass amount of body weight (over 30-40 lbs) then cardio first is fine.

      Good luck.

      Don't listen to that guy up there. Muscle Milk isn't advertised as a miraculous muscle-building supplement; it's advertised as a protein drink. Your muscles need protein, and Muscle Milk consists of fast-absorbing protein. So, yes, it will help so long as you are doing the other work, which you are.

  21. QUESTION:
    What would be a good workout plan to do twice a day for the next 4 months?
    i am currently 16, weigh 136lb, and im 5' 11'' I have 10lb weights, an ab roller, perfectpushup, and i go to the pool every saturday. what would be a good workout plan to do to reach an ideal weight of between 140-150 in 4 months?

    • ANSWER:
      Don't do a lot of cardio. No more than 20 minutes a day, 4 days a week. That will cause you to lose weight/make it difficult to gain weight.

      What you really need is access to heavy weights. There are two keys to getting big:

      1) Eat big.

      2) Lift big.

      It's that simple. Intake a lot of healthy calories (50% of them should be carbs, 30% protein, and 20% fat), lift heavy weights (Few sets, few reps, lots of weight). You will build muscle. Too much cardio and light weightlifting will be detrimental to gaining weight.

      http://www.livestrong.com is a great place to help you track calorie intake and output.

      http://www.bodybuilding.com is a great place to find exercises/workouts/articles/advice.

      And I'll say it one more time: Eat huge, lift huge. There is no other way, there are no secrets. Those are the only two things that lead to serious muscular growth.

  22. QUESTION:
    HELP! (People who play sports and do a good workout answer this question!)?
    ok well i need a good fitness and diet plan for a whole 6 days. i am 12, 82 pounds and i wanna lose like 5 -10 pounds. I need a good cardio and weight workout! I have a treadmill, weights, and a pool. Help!!!!!!!!!!!!
    not in 6 days but like a diet for 6 days
    well if i dont have to lose any how do i get stronger!

    • ANSWER:
      Well im 12 to and i think your a perfect size but whenyou get your period your going to gain so much and i think if you want to lose weigt i think you should eat 3 HEATHY meals a day and you should exercise at least an hour a day no junk food and i think the best exersise is to walk cause youe exercising every muscule!
      thank you chelcey

  23. QUESTION:
    Is this a good workout plan to build muscle and burn fat?
    eat 2 big meals- go to the gym and lift weights for about 2 hours to build muscle- come home and eat my post workout meal- then go swim in my pool for about an hour to burn fat- then eat after my swimming workout- then have a protein shake before bed. im 136 pounds and 5'8" tall. i have 13% body fat and i want to go down to at least 8 % body fat to see my abs clearly.

    • ANSWER:
      Lifting weights and staying in the gym for 2 hours and just trying to build muscle is absolutely superfluous. You do not need that much time in the gym, and hour is more than enough. Also, I don't suggest doing this very often, because your body needs rest. After you've worked out at the gym, you will find it rather hard to swim for a whole hour using your arms. They should be pretty worn out after a 2 hour workout... This is actually a pretty bad plan to be honest.

  24. QUESTION:
    is this a good workout plan to build muscle and burn fat?
    eat 2 big meals- go to the gym and lift weights for about 2 hours to build muscle- come home and eat my post workout meal- then go swim in my pool for about an hour to burn fat- then eat after my swimming workout- then have a protein shake before bed. im 136 pounds and 5'8" tall. i have 13% body fat and i want to go down to at least 8 % body fat to see my abs clearly.

    • ANSWER:
      dont' over do it, but still you are going great, you will be seeing your abs in no time, who knows you might have some 6 pack, 8 pack abs.

  25. QUESTION:
    How do I get a full workout at home without equipment?
    I do have a pool, and I'd like to use that too. I don't want weights or strength things, just a basic set of workouts that will get me to exercise for at least 30 minutes a day.

    I already drink plenty of water and eat a healthy diet =)

    Thanks!!!

    • ANSWER:

  26. QUESTION:
    Full body workout without equipment?
    Any suggestions/good websites to show how to have a full body workout without using any weights, swimming pool or equipment?

    • ANSWER:
      this is a strength workout by the navy seals. Its funded by the goverrnment, they dont have any fancy machines and crap, but they come home all buff and big? it just takes hard work and a good diet to get it thats all. hope this helps

      NUTRITION

      Proper nutrition is extremely important now and especially when you arrive at BUD/S. You must make sure you receive the necessary nutrients to obtain maximum performance output during exercise and to promote muscle/tissue growth and repair. The proper diet provides all the nutrients for the body's needs and supplies energy for exercise. It also promotes growth and repair of tissue and regulates the body processes. The best source of complex carbohydrates are potatoes, pasta, rice, fruits, vegetables. These types of foods are your best sources of energy.

      Carbohydrates, protein, and fat are the three energy nutrients. All three can provide energy, but carbohydrate is the preferred source of energy for physical activity. It takes at least 20 hours after exhaustive exercise to completely restore muscle energy, provided 600 grams of carbohydrates are consumed per day. During successive days of heavy training, like you will experience at BUD/S, energy stores prior to each training session become progressively lower. This is a situation in which a high carbohydrate diet can help maintain your energy.

      The majority of carbohydrates should come from complex carbohydrate foods that include bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched grain products. Fruits are also loaded with carbohydrates. During training, more than four servings of these food groups should be consumed daily.

      Water intake is vital; stay hydrated. You should be consuming up to four quarts of water daily. Drink water before you get thirsty! ! ! Substances such as alcohol, caffeine and tobacco increase your body's need for water. Too much of these substances will definitely harm your body and hinder your performance. Supplemental intake of vitamins, as well, has not been proven to be beneficial. If you are eating a well balance diet, there is no need to take vitamins.

      TRAINING TABLE CONCEPT

      NUTRIENT INTAKE
      Carbohydrates 50-70% of calories
      Protein 10-15% of calories
      Fats 20-30% of calories

      PT SCHEDULE II
      (Mon/Wed/Fri)

      SETS OF REPETITIONS
      WEEK #1, 2: 6X30 PUSHUPS
      6X35 SITUPS
      3X10 PULL UPS
      3X20 DIPS
      WEEK #3, 4: lOX20 PUSHUPS
      10X25 SITUPS
      4X10 PULL UPS
      10X15 DIPS
      WEEK #5: 15X20 PUSHUPS
      15X25 SITUPS
      4X12 PULLUPS
      15X15 DIPS
      WEEK #6: 20X20 PUSHUPS
      20X25 SITUPS
      5X12 PULL UPS
      20X15 DIPS

      These workouts are designed for long-distance muscle endurance. Muscle fatigue will gradually take a longer and longer time to develop doing high repetition workouts. For best results, alternate exercises each set, in order to rest that muscle group for a short time. The below listed workouts are provided for varying your workouts once you have met the Category I and II standards.

      PYRAMID WORKOUTS

      You can do this with any exercise. The object is to slowly build up to a goal, then build back down to the beginning of the workout. For instance, pull ups, situps, pushups, and dips can be alternated as in the above workouts, but this time choose a number to be your goal and build up to that number. Each number counts as a set. Work your way up and down the pyramid. For example, say your goal is "5."

      # OF REPETITIONS
      PULL UPS: 1,2,3,4,5,4,3,2,1
      PUSHUPS: 2,4,6,8,10,8,6,4,2 (2X # pull ups)
      SITUPS: 3,6,9,12,15,12,9,6,3 (3X #pull ups)
      DIPS: same as pushups

  27. QUESTION:
    Is it safe to lift weights before swimming?
    Someone told me that it is not safe for your bones and joints to workout before going into the pool. Is it true?

    • ANSWER:
      yeah, its completely safe - in fact its better than lifting weights after because your muscles are more broken down for your swim workout, therefore making it more productive. I am a high school swimmer and our team lifts before practice three days a week. It works really well, but you get much more sore after your swim workouts. We have done it before and after practice, and i think i gained more out of my lifting sessions when they were held before practice.

      And by the way- you can lift weights in the pool also, its just not fun. For Water Polo training we will tread with a 5 pound brick or medicine ball above our heads to improve our treading and leg muscles - which works as well but i wouldn't recommend it.

  28. QUESTION:
    How can i get a good exercise in the pool?
    I have heart problems. Im 14 and we just had a pool built in our yard august of 2007. I am 5'9" and i weigh 155 lbs. I was wondering if anyone knew how i could do like workouts or exercises in the pool. I wanna loose some weight, but I cant do laps cuz it's bad for my heart.
    any suggestions?

    thanks for reading this!
    ~Olivia~

    • ANSWER:
      i dont think you need to lose weight that is perfect fo your height i am over weight i am 5'6" and 148 i kno i weight a lot got some floaty dumbells for the pool (:

  29. QUESTION:
    What is an easy workout designed to lose weight and tone muscles?
    I'm 16 years old, 5'6" and 145 lbs. I am on my high school varsity soccer and swimming team but am currently off season. I want to lose weight fast. (I have a treadmill and will have access to a pool 3 times a week starting in January)

    I am so confused about diet and exercise, I don't know what to believe because there are so many myths. If you are a body builder or nutritionist or if you know from experience, please help.

    • ANSWER:
      I am a strength trainer. 20 years. Write to my 360 page so I can outline what works, and what does not, for you. Not enough space here.

  30. QUESTION:
    What is a good gym workout?
    I joined a 24 hour fitness about 2 months ago. I try to go to the gym every day for an hour and I've been doing the exact same workouts since I've joined. So my question is what is a good, fun gym workout? And how long and how often should I do each machine? I have full access to everything there. Treadmills, ski machines, ellipticals, weight machines, free weights and the swimming pool. Also, there is a sauna and a steam room. What role does this play in a gym? Thanks.

    • ANSWER:
      You've got the right idea by not doing the same things over & over again.
      There are so many variations of just bicep exercises I'd be typing forever.
      Try to use free weights as much as you can. That provides you with a truer weight resistance all the way through the exercise. Selecterized (machine) eq. is OK & for some things can't be avoided like when you work your legs. But when working your legs you can add lunges & stiff leg dead lifts with weights.
      Here is a link for dumbbell flys.
      http://www.youtube.com/watch?v=QeqbKZxeP2A
      Even that exercise has variations. Start with the weights as you would a bench press but at the top you turn your palms facing you & supinate (turn) the weights as you go out do so slowly so at the bottom your palms are facing the floor. Then slowly as your raising the weights supinate your palms again. When they dumbbells are at the top (with your palms facing you & the ends of the dumbbells touching each other you squeeze your chest together)

      You see there is so much to write but if you go to youtube & search different exercises you will find how to do them & different ways.

      I like free weights more then a bar because 1 arm can't compensate for the other & if worse comes to worse you can always drop the dumbbells as opposed to being stuck under a bar.

      I don't like steam rooms as there seems to be a mold problem which is obviously hard to control.
      If I have a cold I may go in for a few minutes to help clean my lungs out. See another problem as there may be other people doing the same thing.
      Saunas are OK, it helps you relax you after a hard workout.
      I live in Arizona so I don't see any point in using one here. Just walk outside!

      Again the best advice I can give you is youtube. If you want the names of the exercises contact me but if you just use generic names such as bench press, flys, triceps, legs you should be able to find enough to help you.
      Remember not everyone on there is a certified trainer so if you have to modify the exercise to your abilities.
      If you don't like it or you think it hurts you STOP.

  31. QUESTION:
    Please help me with a workout?
    i have 18 days, small weights, a pool and a skipping rope. please helpme devise a workout i can do for the duration of my holiday. i am a 21 year old male with a good level of fitness already....i want to tone up and imrpove all round fitness.

    • ANSWER:
      EASY BODYWEIGHT EXERCISES:
      push-ups (varying hand width)
      all variations of ab workouts
      bench dips
      lunges
      "supermans" (lower back)
      pull-ups - forehand

      + WEIGHTS:
      high-rep biceps curl
      high-rep military press
      high-rep skull-crushers
      one-arm rows
      high-rep romanian deadlift
      shoulder raises (front, lateral, rear)
      high-rep DB fly
      air squats
      high-rep calf raises

      CARDIO:
      running, swimming, extensive jumprope

      Do what you can to create variations each different day. The more you can conjure up, the better your fitness will stay. If you do what you have done the day before, your muscles will become used to the low intensities and begin to deteriorate.

  32. QUESTION:
    what would be the best workout...?
    i want to tone my belly fast! what would be the best workout... i have 40 minutes! i will be at a gym so i will have tredmilles, elicpicals, the pool, weights etc! Please help! i am leaving for Michigan on Friday and i would like to shed a few punds before then if that is possible! thanks
    katie!
    i do not want pills or products i just want to know a good workout!

    • ANSWER:
      Running is very helpful when it comes to weight loss. Crunches can't be bad as well.... healthy diet will help.. out of all of them I'd probably pick swimming..but thats just me...I'm not a fitness trainer =).

  33. QUESTION:
    what exercises for the pool with give me a good workout?
    i need to loose weight

    • ANSWER:
      I wouldn't recommend swimming. Unless you have good technique, you will get exhausted too quickly and will have to rest every few laps. In the end, you'll waste so much time resting that you won't get as much of a workout as if you were doing something else. And good technique, if you're starting practically from scratch, will take years to master.

      Maybe you should try aquafitness, if you really want to be in the water. I would really recommend spinning classes though.

  34. QUESTION:
    How long do you usually workout at the gym?
    I usually spend 15 to 20 minutes on the treadmill and do about 2 miles, then i hit the weights for about 30 minutes and at the end i use the bike for about 10 minutes. that is unless i have more time and then i stay longer and play basketball or do a couple of laps in the pool.

    • ANSWER:
      I spend about 1 to 2.5hrs wit weights.. doing normally two to 3 bodyparts per day. Then i would do cardio for about 20 mins.

      But wat all the magazines say is not to exceed 1.5hrs because then u become catabolic(body burns muscle to get energy) and loose muscle size a bit.
      But its kinda tuf to shoot for 1.5hrs wit my gym being pretty crowded and me and my buddies working as a team so there is some waiting time.
      Wats more important is immediately after ur workout.. u should take in a protien shake. This is the best time to take in protien and u will grow alot faster.
      if u need more advice hit me up on yahoo messenger (ironman_gee83)

      Good luck and Stay Strong
      Gee.

  35. QUESTION:
    Swimmers, do you ever run as a way to build up endurance in the pool?
    Is running an effective cross training workout for competitive swimmers, or do you tend to forgo cardio in favor of weights when training on dry land?

    • ANSWER:
      i think some people misunderstand you and think your talking about actually running inside the pool.

      however, as another swimmer, i believe you are talking about actually running outside of the pool.

      in my opinion, i think it helps somewhat. you really should be doing both strength training and endurance training. i dont believe running helps all that much because first of all, it does not really help your kicking muscles at all. and second, all it does is increase your heart rate. so, what i reccomend, is running maybe 3 times a week for just 20 minutes in addition to your workouts.

  36. QUESTION:
    Good workout for swimmer?
    What are some good workouts for a high school swimmer during the summer? This could be in the pool or even a weight training workout. If it helps, I swim backstroke and freestyle.

    • ANSWER:
      swim

  37. QUESTION:
    Can someone help me make a workout routine (swimmers help please!)?
    So summer vacation is starting and I really want to start a workout routine. I've been lifting weights at the gym for a while now but my main goal this summer is to lose fat. I have a pool so I was figuring I could swim to work off the fat. Can someone help me, make suggestions as to what I should do, how much I should do every day?

    • ANSWER:
      Hey. I love your idea of swimming to get in shape. You work cardio, aerobic exercise, and muscular strength and endurance. I'm going to guess your pool is 25 yards or meters long? I'll give you a workout in yards, and you can adjust it accordingly to the size of your pool. (Yards is smaller than meters).

      Just some starting info. A|-------------|B This is your pool. From A to B is one length. From A to B to A is one lap. You might want to have a stopwatch or clock available that you can see.

      1. Start with a 200 meter freestyle swim. That is four laps. Go fast enough to warm your body up.

      2. I'm guessing you aren't going for speed, you are going for calories? Well, this next one you can modify between two different ones.

      2a. Four five hundreds (ten laps) with only a minute rest (two minutes if you need to). This will take you about anywhere from thirty to forty minutes depending on the speed with which you swim them. But make sure to push yourself on them. They are all in freestyle.

      2b. Ten 200 meter swims (four laps) on four minutes each. That means you swim one two hundred every four minutes. If you swim a two hundred faster than four minutes, than the extra time is your break (this one is harder). If you can't swim that fast, just take a thirty second break in between. And don't worry about how fast you are doing them. Again, just make sure to push yourself.

      3. Now you can do a cool down set. Do six laps of kick with fifteen or thirty seconds between.

      4. Now do a 300 m (6 laps) or 500 m (10 laps) cool down depending on how tired you are. This can be done on any pace, just no stopping.

      I know this is hard. But make sure to stick with it. It will help you so much.

      Just email me if you want some different options.

      Hope this helps :)

      Sarah Ann

  38. QUESTION:
    can you help me plan a workout regimine?
    I'm 16 going into my junior year of highschool and I really need to do some toning or something to loose the tummy poodge and get ready for powerlifting (second tri class and school hasn't started yet...I was hoping to get a little more fit before embarrasing myself (: )
    so yeah I have a couple of those large inflatable balls and one with arm pully band things and I have several of those strength training bands one fifteen pound weight and a pool. I need help planning what to do and a schedule. I get up at five thirty every morning and I need a bit to get ready so I'd have until seven then i get home around five and I'm free until 10 except for tuesdays when I have therapy.

    sorry if i'm rambling...it's late and I'm tired. :) anyway thanks!

    • ANSWER:
      well dude aint too sure but easiest way is to get a full body work out easy way get some weight do squats ,crunch/situps,and push ups
      and when school starts since u have all the excercise machines ask ur school gym teacher

  39. QUESTION:
    What do you think about his workout?
    I'm sick of weights for a while so I've add to my current running work with a lil swimming.

    My workout is running 30 minutes(using hills/sprints).
    Immediately doing 3 different sets of stomach.
    Quickly after hitting the pool for 18laps which is a 1/4 mile.

    I feel great. Do you workout gurus think that is a good formula?
    Thanks

    • ANSWER:

  40. QUESTION:
    Tattoo Care - Gym & Pool?
    I got inked up last Friday. Wanted to know how long should I wait till I can workout (lift weights, basketball, soccer) and swim in pools.

    It's a four inch tattoo on the inside of my bicep/arm. It has already scabbing/peeling, but still have a lot of fresh ink.

    • ANSWER:
      You should wait at least 2 weeks before completely submerging the tattooed area in water. It is okay to get it wet, just don't soak the skin in water for a prolonged period of time. Working out, sports, etc. are fine just be careful not to bump the tattoo, it won't hurt it, but it will probably hurt you! haha

      Hope that helps

  41. QUESTION:
    I've joined a gym, theres a pool and an gym there now I just need to make a workout, help!?
    I'm 16 (near enough 17) and I want to lose a small amount of weight even though I am pretty skinny. I want to tone up and get some pecs and abs. There is a swimming pool at our gym and there two lanes for faster swimmers. I have done swimming before, for about 8 years so I most likely going to use this fast line. Anyway, should I do breastroke, front crawl, back stroke each for twenty minutes? Will that tone my body, or if anyone has any other ideas I'd love to hear them.

    Should I then go to the gym? And work out on the running machines? Or should I do weights? I need to find out how long I should be doing each of these things to get fitter.

    I also eat a varied diet with many fruits and vegetables and drink about 8-10 glasses of water a day.

    Any advice would be great. Thanks.

    • ANSWER:
      usually when you join a gym they will show you round and show you how to use the machines. when they do this they usually come up with basic workout for you to follow.

      if you dont get this then ask the gym instuctors on the floor when your there. a good gym instuctor will help you.

  42. QUESTION:
    A Good Workout For Swimmer?
    What are some good workouts for a high school swimmer during the summer? This could be in the pool or even a weight training workout. If it helps, I swim backstroke and freestyle.

    • ANSWER:
      I am in high school myself, and my stroke is back stroke and free.
      So I know what you are going through.

      One way that I helped to stay toned and to get a work out for swimming was to do about 10-20 push ups every night.
      Also if you have a pull up bar, just do chin ups but don't go back down keep your chin past the top of the bar.
      Keeps your shoulder, biceps, and triceps in shape.
      And when in the pool, just do simple push ups on the edge of the pool like you are pulling yourself out of the water from a swim.
      Be sure to eat healthy and swim well..

      I wish you a good swimming season!
      Do great.
      I hope you win some great races.

  43. QUESTION:
    What is a good workout routine for a beginner who wants to strength train?
    I will be joining a gym soon that sports these facilities:

    Cardio and weight rooms
    Indoor walking track
    Indoor lap pool

    What would be a good starting routine for a male to get into shape, get stronger, and get more toned? I've never really worked out so I doubt I can lift much but I want to change this. Not sure if size matters much but I'm 5'9, 145 pounds.

    • ANSWER:
      Most likely the gym will have some type of platform, or box your can step up onto or jump on a of off. I do all of these workouts every single morning because I am on a varsity swim team, and they work really well.

      *jump side-side on a 4 inch platform, three sets of 30 seconds on each side
      *jump up onto a bench and land with both feet
      *planks, 2 sets of thirty seconds in the middle, right side with one arm up, and left side with the other arm up.
      *v-ups. these are sort of painful after the second set, but do 3 sets of 10, dont cheat otherwise it isn't effective.
      *i do squats with about 60 pounds on the bar, and im a girl....so start out small and keep working your way up. start with just the bar and focus on keeping your knees behind your toes when you do your squats.
      *russian twists- grab a 10 lb weight from the bench press station, and sit. lift your feet up, and twist so the weight touches your right hip, then switch. both sides is one rep, so do 3 sets of 10. (make sure you do these after planks....works the muscles better.)

      Hope i helped!

  44. QUESTION:
    Is it possible to lose weight from stomach & thighs just by swimming? I need home workout help!?
    I can't afford a gym membership right now, and wouldn't have the time to go if I did. What I have at home is a neighborhood to walk in and a pool out back to swim laps. Will I lose weight just by doing this?

    What's the best way to shed fat from stomach & thighs (post baby weight) at home with no equipment?

    Please, I need some help here!

    • ANSWER:
      swimming will help you shed fat in your thighs but not as much in your stomach.
      if you want to shed fat anywhere go on long walks or runs or rides on bikes, stair master, crunches.
      swimming mainly concentrates on your arms,
      and usually the only work it does to your legs is tone them and define the muscle, but you cant see the muscle if you (no offense to you) have fat over them. (same with the belly.
      swimming is more of a maintenance exercise, once your in shape it helps you with breathing/cardio and helps you stay tone and defined.

      let me know if you need anything else.
      o yeah, im a personal trainer. and i swam competitively for 15 years.

  45. QUESTION:
    Is this an ok workout?
    ok im 13 and wanted to know if this was ok...every day i swim 20 laps in my pool and ride 2 miles on my bike..and tuesday i workout with weights on upper body...thursday i work lower...and saturday i work out abs and stuff...and sunday i do absolutely nothing...i take vitamins every night and occasionally eat protien bars every other day...is this too much or should i keep striding to get better?
    oh and also i am skinny i am like 5 4 100 lbs

    • ANSWER:

  46. QUESTION:
    I am trying to find a workout routine that is fun? any ideas?
    I am starting to try to lose weight all 60 pounds of it...Does anyone know any fun workouts if I don't enjoy it I will not stick to it. I have open access to a gym and an indoor pool. I also am willing to buy a DVD if needed.

    • ANSWER:
      They got that carmen electra stripper workout thing.

      I'd suggest basketball.

  47. QUESTION:
    What are some workouts I can do for waterpolo without access to a pool or gym?
    My water polo team will be practicing throughout the summer while I will be out of town visiting with family. I might not have access to a gym, pool, or weights while away. What exercises and workouts can i do to keep in shape? Also, my coach wants me to bulk up by the time I get back. I'm 5'11 140lbs with long arms. I take whey protein and eat a lot, but I hardly gain weight. How can i get bigger? Thank you.

    • ANSWER:
      This is pretty technical but if you're serious about your water polo then it should help:
      http://www.mowaterpolo.com/CoachDocs/WeightTraining%20-%20Ted%20Newland.PDF

  48. QUESTION:
    Need a good workout and diet?
    I wanna look good for an end of the year pool party for school. And I don't exactly know how to workout yet. So I want a really good and effective workout for good results. All upper torso, my legs get conditioning from karate . If it helps to define my body, I'm pretty tall slightly muscular and have a few pounds on me. Also I need a good diet plan for weight loss. And what foods to eat/ stay away from, all help is appreciated!

    • ANSWER:
      i was in the army corp so could you handle it i will give you a guaranteed routine to make you cry but give you results.

      10 cross sit ups, 10 push ups, 10 chin bars, 20 squat thrusts, 15 star jumps, do this 3times daily for 1 week

      week 2 double the amount

      week 3 triple the amount

      week 4 100 sit ups, 40 clap press ups, 40 chin bars, 50 star jumps, 100 suicides, continue this routine and watch your back work

      within 3 months you will be like an ox

      now substitute elements take L-Carnitine this turns fat into muscle rapidly, 2 raw eggs mixed with milk will give you enough protein per session, take this substance 2 daily, breakfast should be just plain pasta,
      Eat plenty of banana's this helps with your metabolism.

      Ok you want to aim to be jogging 1.5 miles in 15mins don't sprint take your time otherwise can do bad damage

      Ok i hope this helps if need any more tips i can set a proper routine for you to follow, with guidance everyday

  49. QUESTION:
    Are there eny good workout that will lose you weight without equitment?
    i need to lose weight before the summer is over it can be in a pool or on the ground watever i just want to lose at least 10-20 pounds. i just want to have some self confedince. help?

    • ANSWER:
      If you have access to a pool I would say swimming because it is a total body workout. If you are going to run or jog try to avoid pavement( streets and sidewalks) as much as possible due to the wear and tear it puts on your knees.

  50. QUESTION:
    In 2 weeks how much weight could i loose if i workout for 30-60 minutes a day?
    i'm 14, and i have pool part coming up im not too heavy just want to look reallly good in my bikini, i dont want to go on a complete diet, i'm so young and it's summer! what can i do to loose weight at my age that will be fast and easy.

    • ANSWER:


Pool Work Out Weights

If you want weight loss and fat burning without the rough impact on your joints from running, then you'll love pool exercise workouts.

You're about to discover simple strength training exercises you can do in a pool to burn fat and calories. I'm going to show you a few different ways in which you can benefit from doing 00004000 pool exercises.

First, the buoyancy of the water will not only help beginners perform the exercises a little bit easier, but the water will also help advanced individuals with some of the more difficult exercises. An added benefit of the water is that it removes some of the stress normally placed on the joints in regular out-of-water exercises.

The second thing I want to show you is how you can do some jumping and running exercises in the water and again removing some of the stress from the joints.

So to begin the pool exercises, I'll start with a basic bodyweight prisoner squat. As you go down, the water will force you back up, making this exercise easier to perform and again removing the added stress on your joints. This is precisely why you see so many aquatics exercise classes these days.

Frequently Asked Questions

  1. QUESTION:
    How to prepare for cheer?
    My school is going to be having cheer try outs in a couple months & I want to be prepared.
    My jumps suck & I'm thin but out of shape.
    I'm going to be joining the YMCA soon so I'll have access to a pool, weights, & work out equipment.
    Do you have any advice on how to improve jumps &/or a work out plan?

    • ANSWER:

  2. QUESTION:
    Cheer tippppsssss? please help, i'll love you lots.?
    My school is going to be having cheer try outs in a couple months & I want to be prepared. My jumps suck & I'm thin but out of shape. I'm going to be joining the YMCA soon so I'll have access to a pool, weights, & work out equipment. Do you have any advice on how to improve jumps &/or a work out plan? Or tips in general. Anything helps!!! (:

    • ANSWER:

  3. QUESTION:
    Work out questions, Want to get bigger b/4 College?
    Ok so I leave for college August twenth which gives me about two weeks two work out before I go away. I have limited weights to work out with but I'm kind of skinny so I dont need to much , Two questions How can I get bigger befores college with about 60 pounds to bench and thirty pounds dumbells to lift with each arm, and I have a swimming pool. I also have GNC- Amplified Creatine 189 and TwinLab Ripped Fuel x5 for extra help in bulk and definition, so what can I do with my weights for the most bulkness and what type of schduele shoud l follow, also I worked out yesterday and swam after it was a 25 min workout should i work out today?

    please answer as much as you can thanks alot!

    • ANSWER:

  4. QUESTION:
    I work out 4-5 days a week (weights every other day, cardio on alternate days), but sometimes noticed that....
    there are days when I get to the gym and feel like I'm just phoning it in, so to speak. Not mentally into being there... So my question is this - on those days, is it better to go anyway, and do a half-azzed workout under the principle of "any workout is better than no workout,"

    Or should I just take a day off and pick it up again when I have a better attitude about it? Like today is a normal weight lifting day for me, but I wasn't into it at all, so I gave up after my first couple of sets and just hopped in the pool for 30 minutes of swimming...

    NOTE: I never work out when my muscles are physically sore. I always allow them time to heal... so I'm talking about MENTAL burnout.

    • ANSWER:
      I personally think that after 12 weeks of any workout, you should take a week off. Sometimes your body and mind just need a rest. However, it needs to be scheduled and planned for.

      Even if you don't feel like it, go, and let me tell you why. You're right, some exercise is better than no exercise, but that's not the point. What your teaching yourself (and your body) is that when something gets difficult, and we don't want to do it, we don't have to. Well, life is full of hard things. It's full of stuff we don't want to do. But guess what, we still need to do them. We can't cop out on the rent because we don't "feel up to it". The same with the gym. Just because you "don't feel like it" doesn't mean your body isn't going to pay the price for not going. And once you talk yourself into not going, your more likely to do it again.

      And kudos to you for not working out when your muscles are sore. I agree wholeheartedly!

  5. QUESTION:
    please help me out! self esteem issue?
    okay so our team has go to to the pool to work out
    my weight is not the problem...surprisingly

    i wear glasses so i have this tan line, im going to obvioulsy have to take my glasses off so people are going to see. and you know how when u have cn a person with glasses for a long time when you see them without them they look weird...well im really scared cause that will be my issue

    i also wear eyeliner all the time so they will also see me without it
    (im not going to buy waterproof eyeliner so please dont suggest that. i dont have the moey to right now.)

    also i have tan lines on my feet
    they look pretty weird cause of the tan lines they look like zebras lol
    but that im not that worried about cause i will be in the pool so they wont see them as much

    please help me out! can you give me any advice?
    pool time is friday and today is tuesday.....so im not going to get a tanning lotion or anything so i wont have tan lines both on my feet and my face

    PLEASE HELP!

    • ANSWER:
      First, there are times to look glamorous and times to chill, relax or have fun. Working out, swimming at a pool i mean really those times aren't appropriate to be worrying about small things like that!

      I can understand the glasses thing, taking them off people do look different. However i don't recommend going through all of this trouble and buying make up to cover everything. If you want to wear a little waterproof mascara I can understand, but puting self tanner all over is just going to make things worse.

      The thing I recommend most besides working on how you feel, is maybe getting a really cute bathing suit. Even if it has to be a one piece. If you're not worried about your weight or size, and its ok to wear a bikin get a fun one, or a sporty one that has fun designs and colours.

      But overall you have to realize, that people will only notice these things if you give them a reason to notice only your appearance. If you have fun and let loose, who cares if you have feet tan lines - everyone has trouble with foot tans! And also, everyone has insecurities, but to live through your insecurities and let them define who you are and if you have fun is foolish. don't you think you have more to offer?

      Basically, have confidence in yourself, get yourself a cute bathingsuit, totally rock it out, alittle bit of waterproof mascara if you insist, to draw the attention to your eyes. and your good!

      -TIG

  6. QUESTION:
    how long should i wait before going into the pool after lifting weights or doing cardio?
    from what ive heard, its not good for your muscles to work them out and then jump into a pool right afterwards.
    but if im planning on swimming and i need to workout before, approximately how long should i wait before i could safely go swimming?

    • ANSWER:
      as soon as you want to if water is cold it will make you feel better than if it was warm because you will not ache later that is why athletes take ice baths after working out it also avoids cramps

  7. QUESTION:
    I want to know what can I do to gain weight?
    I work out everyday and trying to gain weight. I work as a pool attendant at a hotel and it requires me to walk under the sun for 8 hours pretty much...since I live in florida I am constantly sweating and sweating? Is this affecting my muscle weight? I do different kinda work outs from yoga to plyometrics..do I have to stop doing cardio exercises(kenpo, plyo, core synergistic) since I am constantly walking and sweating? do I have to just lift weights?

    • ANSWER:
      how to gain w8 easily.....thats what i prefer "shorcut" xD

      Tips to Help You Gain Weight

      *Have an extra slice of whole-grain toast with peanut butter at breakfast.
      *Add extra cheese to an omelet.
      *Slice an apple and serve with almond butter.
      *Stir chopped nuts into plain yogurt and top with honey.
      *Carry a bag of trail mix for a convenient snack.
      *Serve yourself larger portions of starchy vegetables like potatoes and sweet corn.
      *Add calories with a healthy beverage such as milk, 100% fruit juices, or vegetable juice.

      GOOD LUCK! =)

  8. QUESTION:
    What is the best and non-expensive exercise gym, work out place in Tokyo?
    Anyone recommend some place with a pool, weight training, exercise machines, etc with convenient access location in Tokyo? For example some public city hall or such place?

    • ANSWER:
      I am not sure in Tokyo, most fitness center has membership fee and cost a lot, but near Tokyo areas like Chiba, there are city halls and you can inquire at your nearest City hall about listing of culture hall that has fitness facilities for members and non-members of the community. I was a member before.
      Near Disneyland there is a sorts park that you might want to check phttp://www.fitnessjp.com/024_36_the+%5C'disneyland%5C'+of+public+sports+parks , non members are welcome. you can take train to Maihama.
      150 yen per hour? for those who are not Urayasu City residents.
      210 train ticket one way/ about 30 minutes from Tokyo..if this is an option, maybe you can try even twice or once a week.
      This is popular and big sports center, you can then go around strolling or play ball games at the huge park near is Tokyo Disney parks and hotels, shopping and restaurant..
      I did roller blades around the areas and cycling too.. it's fun to try..

  9. QUESTION:
    What is a good work out routine to lose weight this summer?
    So i need some help creating a workout regime. Unfortunately i do not have access to a gym due to financial troubles (im only 17). I do however have access to a pool, parks, and dumbbells. Basically i just need a routine i could follow for this summer. Please help guys.

    • ANSWER:
      my advice is doing exercise everyday

  10. QUESTION:
    Weight loss work outs?
    I need to lose 10 lbs before in about 20 days so I need a good daily work out... I also mainly want to lose my belly, it's not much but it's still not flat what are some good work out that have worked for you? Not pills I don't want any of that just work out and diets please! Ps I have a pool so any water work outs would be great

    • ANSWER:
      This category has literally hundreds (if not thousands) of posts on how to lose weight.

      Bottom line, eat right and exercise.

      Cardio exercise for fat burning, strength training to tone muscle and increase metabolism. Pick an activity that works for you, that you will like and stick with. You can't just quit when you drop that 20 lbs or you'll likely just put them right back on.

      My preference is running and aerobics DVDs for my cardio, and strength training DVDs for muscle toning (since I don't care to go to a gym).

      Good luck!

  11. QUESTION:
    I might like this guy who comes to my work, what should i do?
    I work at a pool, as a swimming instructor. There is this guy (older guy) who comes in to swim and he is really nice, hes like my dad haha! Hes been coming in to swim for years and we always talk and what not. Today he was in the deep end working with water weights with his son. Ive seen him before and figured it was his son but didnt think too much of it. Well today i was putting some stuff away and he called me over and introduced me to his son. I said hi and my name and he said hey its nice to meet you. that was pretty much it haha just a casual hi. So i was thinking, and i kind of like this guy. I dont know how old he is, im 20 and i think he is around that. He comes in to swim every once and a while and i usually see him at least once out of the week.

    So my question is what should i do the next tiime he comes in? Should i try to start a convo? (If so what do i say) Or Just smile and say hi haha i know it sounds stupid but i dont know what to do.

    Thank you!

    • ANSWER:
      ask him out

  12. QUESTION:
    I wanna start working out in the pool?
    Ok we just bought a house with a in ground swimming pool and i heard that swimming in the best for losing weight which is what im trying to achieve. So what would i have to do in the pool to have a great body?

    • ANSWER:
      You can buy water weights (just google them)... and they come with all kinds of different exercises to do in the water.. You can get a really good work out in a pool.. You can also get videos on water aerobics.... have fun!!

  13. QUESTION:
    Is this a good swim work out.?
    I'm looking for a good swimming work out to lose weight. I'm not familiar with the swimming language but I know how to swim every style. Right now I've been swimming 1500 meters in 200 meter intervals with a 30 second break and then end the workout with a 100 meter interval. The pool I swim in is 25 meters. So down and back is 50 meters. My workout consist right now of only free style swimming. Thanks

    • ANSWER:
      How long does it take you to do your work-out? Your ideas are good. However, to lose weight you really should swim more like 3000m and see if you can get the 3000 completed in an hour.

      Keep doing intervals as they are the BEST way to get into better shape and to lose weight. Consider doing a set of 20 x 50m swims starting a new one every minute. Do a similar set while only kicking (20 x 50 on 1:20). Do sets where you mix up the strokes. Do 10 x 100/2 or 2:15 while swimming IM's (individual medley). On an 100 IM, you swim one length of fly, one back, one breast and one length of free.

      Do 12 x 75 on 90 seconds (1:30). Do some 8 x 125/2 mins.

      You have several variables ...
      Variable #1 ... Swim or only kick or just pull with arms
      Variable #2 ... Which stroke
      #3 ... how many
      #4 ... how far
      #5 ... time interval (if you are doing 50's on a minute and it takes you 42 seconds to swim, you get 18 seconds rest and start a new one a minute after the last swim)

      With all of those variables you have a myriad of combinations.

      Here is another example:
      S 1 x 200/4
      S 2 x 100/2
      S 4 x 50/1 repeat that set 5 times and that is 3000m.

      Or ...
      S 1 x 200/4
      S 1 x 150/3
      S 1 x 100/2
      S 1 x 50/1 repeat 6 times and THAT is 3000m.

      Of course, in the above sets, throw in kicking instead of swimming on the 100's or the 50's. Add a few seconds to the intervals I gave when you kick.

  14. QUESTION:
    best work out/swim to shed the pounds?
    im going to be joining the ymca monday and they have a pool and gym i need to get backinto shape and healthy up! i can swim great i rather swim then life weights so any susjections for a work out plan...i also work 12 hour days working at a nursing home so i usually walk a couple miles a day i also need a good diet to go with it

    • ANSWER:

  15. QUESTION:
    What order should I work out in?
    I am planning to loose weight and have joined a gym close to my house.

    I was wondering what order should I work out in. I plan to use the treadmill, the swimming pool and the steam bath.

    • ANSWER:

  16. QUESTION:
    How can I GAIN muscle weight? Help me create a work-out program asap?
    I really don't excersise that much, but Im gonna change that. Currently, I am 145 lbs and 6 feet tall (17 years old). I want to gain about 15 lbs of healthy lean muscle weight in a month if possible, but how do I start? I don't want to gain fat or change my waist size (which is 30-32) so can you help me to create a workout schedule/program and what should I eat? I don't eat a lot of red meat, but I do eat chicken. I have a weight bench with weights, pool, a bike, and I can go jogging. Should I take protein shakes? By the way I would like also to tighten my chest area, and get rid of little fat, so my abs can show. Any help would be great... thanks.

    • ANSWER:
      Great decision. Start working out immediately and eat clean, avoid all fast foods and unhealthy fats.
      Go for whole grains and nuts. Walnuts and almonds contain fats, but these are the good kind.
      Also add shakes to your diet because that is an easy way to consume a lot of protein without stuffing yourself, and don't worry about gaining to much weight or becoming fat, because if you maintain an active lifestyle your boy won't store your excess calories as fat, it will turn them into muscle.

      What kind of workout should you do?
      I would say do push ups, bench presses, and squats. Don't neglect your lowerbody, it is really important for your overall development.
      The sites below will show you how to eat, and workout. I hope you find them useful.

  17. QUESTION:
    Work out plan?
    ok well i wanna lose about 10 15 lbs i cant go to a gym as my parents work everyday and are too busy to take me i really wanna build upper body strength for volleyball and i wanna be able to run more without getting sharp pains in my side

    this is what i have available to me

    pool
    weights
    trampoline
    i can run(obviously)
    mini tramp
    bike
    scooter

    lol scooter but anyways for the work out plan incorporate these things as there the only things i can use

    • ANSWER:
      pool and running ,you will get alot of work out done for the places that yuh need them>>also its fun 2 b in a pool in a hot day lol :p

  18. QUESTION:
    Ok I need some good work out tips on how to lose weight serious answers please >:|?
    There is no gym around here so i need at home workouts easy i have a jump-rope and a pool so help please:)

    • ANSWER:
      Youtube cardio workouts. Also, watch what you eat. Eat whole wheat and fruit and veggies.
      Losing weight isn't only about exercise.

  19. QUESTION:
    Some advice for starting to work out at a gym?
    I want to start using the gym. I have access to one with; a bike, dumbbells, rowing machines, pool/surf and basic weight machine. I'm currently 96kg and 6'1 tall. I want to get around 85kg, toned and fit. I was thinking of using the bike, then doing reps with the bells but I have no idea what to do as I haven't had much experience working out.

    • ANSWER:
      Go and join a gym for atleast one month that will give u some idea abt wt to do.When you are in the zym ask ur trainer and tell him the same question he will give u a better answer than anyone else.

  20. QUESTION:
    Gaining weight when working out?
    I work out every day by swimming , I do between 40 or 60 laps, a lap is up and back for me, i have a pretty large pool. I have been doing this for a week and instead of loosing weight i gained three pounds! Why am i not loosing weight?

    • ANSWER:

  21. QUESTION:
    What is the best song to get pumped up to doing a workout? So far I like Drowning Pool when I am doing weights?
    What song would you recommend to get pumped up to for a work out as extra motivation

    Where can I hear this song

    I also like Saliva

    Any suggestions

    • ANSWER:
      "D J Casper Cha Cha Slide" - follow it and you get awesome aerobics workout.

      http://www.youtube.com/watch?v=eSGUDMKpwj8

  22. QUESTION:
    Is anyone out there going to "Swim the Channel" at their local pool?
    I've set myself the biggest physical challenge of my life! I'm going to Swim the Channel! OK, I'm not putting on the goose grease and going to Dover but I am attempting to swim the 22 miles in my swimming pool in Crediton, Devon!

    It's for a charity called ASPIRE who work for people with Spinal Injuries so it's for a good cause. I also need to do something to help me get fit. When I was last weighed at the Doctors I was 16 stone! I really need to lose some of that weight!

    The pool at Crediton is small so 22 miles means I only have to 1408 lengths!!! As I am far from fit I plan to do this sensibly over approx. 10 weeks (the challenge lasts for 12 weeks between Sept 11th and Dec 3rd).

    So let me know if you are doing the Swim or if you have any helpful tips, or words of encouragement! If you are interested I'll keep you posted on my progress through Y!A

    • ANSWER:
      That is some challenge you have undertaken,, I hope you do as well as you can.
      Best of luck to you.

  23. QUESTION:
    What Kind of Low Impact Work-out?
    Heylo..I'm working on losing some weight. I've been eating better, watching my caloric intake, but i dont get around doing much during the day. I want to start excersizing but i have knee, foot and sometimes lower back problems. Normally, swimming works wonders for me when im trying to lose weight, but i cant afford a decent sized pool, nor do i have access to one. Is there something low impact I can do in the house without having to get on the floor and do those horrid crunches and mess? -Not looking to lose the fat to bulk up, just want to flatten my stomach out to sexiness- 20 Male, btw.

    • ANSWER:
      You can jog around the house area, in the park, or just any place where there is a path to jog at. Or if your leg really cannot take it, you can do power walking which is fun especially if you walk with someone but remember not to stroll slowly otherwise your heartrate will not be raised to a level sufficient for fat burning. However, you should also build up some muscles. I'm afraid to lose weight, u'll have to do strength training and getting down to do those crunches and push ups and others that helps you to build muscles will make losing weight much faster as it boost your metabolism to burn calories faster. Building leg muscles are the best for boosting metabolic rate as they are the single largest muscles in our body. Doing exercises such as leg raises will be good for building leg muscles if you cannot do step-ups due to your knees.

  24. QUESTION:
    Is it ok to work out if I have a Subconjunctival Hemorrhage or Popped eye vessel?
    There's a significant pool of blood in my eye, much like the pic on Wikipedia. I want to go to the gym and run and lift weights but I'm scared that strain can cause the blood vessel to re-rupture. Someone please help!

    • ANSWER:
      The blood per se, doesn't do any harm, just looks so nice. How you got the hemorrhage in the first place. If it's a spontaneous hemorrhage, you somehow blew a vessel from too much pressure. Doesn't mean too much as long as you have an idea about it. Drugs, like aspirin, motrin, etc. or medications that 'think' the blood like coumadin can cause you to bleed MORE than you would, but don't CAUSE you to bleed. Just takes a little longer to clot.

      If you don't "hold your breath" while lifting, you probably won't bleed more. But you could. And it doesn't make any difference as it is a benign condition.

  25. QUESTION:
    Ladies, does this description of this guy turn you on?
    He's cute, handsome
    Wears a gray hoody and a black leather jacket in the fall/winter
    Listens to hip hop/rap/ modern rap in his car
    Has a huge music collection/he's a dj/ beatmaker
    Drinks beer
    Smokes a blk every once in a while
    Watches the game
    Shoots pool
    Smells good
    Lifts weights/ work out
    Socializes, talks to people
    He's confident
    Flirts with girls
    Doesn't like wearing ties or tucking his shirt in

    • ANSWER:
      Yes it does.

  26. QUESTION:
    How much weight in metal could a 200-pound man pull out a ten-foot-deep pool?
    My curious mind at work. :) Suppose a 200-pound man is trying to pull up metal weight, like an iron block, from the bottom of a swimming pool. Assuming he is in good shape and a good swimmer, could he pull up his own body weight, more than his body weight, or less than his body weight? Any help appreciated--I know it would be an educated guess. (I know, I wonder weird things. :) )

    • ANSWER:
      It would depend on how heavy exactly the iron block is and how big it is. If the iron block is lighter then the water that is disperses the difference will help push the block up to the surface but if the block is heavier then the water is disperses then the the difference will add weight to the iron block.
      Example:
      If the guy weighs 200 ibs and dispersed 25 ibs of water then you would subtract 25 from 200 and and get 175. So the guy would weigh 175 ibs ibs under water, which is 12.5% less then on land. The 12.5%
      would be a slight effect of buoyancy.

      The iron block, presumable, would weight more then the amount of water it disperses. If it was, for example, twice as heavy as the weight of the water it disperses then the iron block would have more weight under water then on land. The added weight would be equal to half the weight of the block plus the full weight of the block. So it would 50% heavier. These figures would be effected by the size and actual weight of the block. Heavier blocks with equal size would get heavier under water while lighter blocks of equal size would get lighter under water. If you had two blocks were one was twice the size as the other but equal weight then the larger object would be lighter under water and the smaller one would feel heavier although both weight the same. This would also apply to people.

  27. QUESTION:
    Workout Routine, and Supplements Taken?
    What do you think about my workout routine,

    M,W,F Work out on average from 8 a.m. ending at 12:00-12:30 with swimming laps in the pool

    After working out with weights, come home and drink a EAS Nutrition Shake, Drink 2 Raw Eggs, and have 2 GNC AMP Creatine Pills. Later that night have another shake and drink 1 gal of water before bed.

    T,Th

    Speed camp from 7:30-9:00

    Not hard running, more technique

    After camp have a shake in the morning and at night, with the gal of water before bed.

    Do you think this routine is too hard or long? Please voice your opinions.
    16 years old, 175 lbs 5'9.5''

    • ANSWER:

  28. QUESTION:
    What are some good songs to work-out to?
    All right, so I found a set of weights in the back room(150 pounds maximum, the bar alone weighing 12 pounds) and I was wondering if anyone knew what were some good songs to listen to while working out? I've got songs like "Down With The Sickness" and "Bodies" by Disturbed and Drowning Pool, "Hand of Blood" and "Spit You Out" both by Bullet For My Valentine, does anyone mind helping me?

    • ANSWER:
      i have a cd that i listen to when i work out, its great!
      its called, the ultimate work out collection: keep on running
      its got lots of good songs on, but there remixed to make them faster which helps you feel more motivated! its great! (:

  29. QUESTION:
    Do You Think I Can Lost Weight before April 19th If I Work Out and Eat Right EVERYDAY?
    I Weigh 130 pounds and I'm 5'0 or 5'1.
    I'm turning fifteen in a couple of months.
    the reason why im asking is because my friend is having a pool party on that date. So Do you think I Can Do It?
    *LOSE

    Typo!

    • ANSWER:

  30. QUESTION:
    Direct and Indirect Object?
    Identify the direct and indirect objects in the following sentences. Not all sentences contain indirect objects.
    1) He wants a place on the U.S. swim team in the next Olympic games.
    2) Every day, Leroy swims one hundred laps in the college pool and works out with weights for an hour.
    3) With his rigorous schedule, Leroy doesn't have much time to spend with friends.
    4) We can't teach him the fine points of competitive swimming.
    5) Maybe we'll see Leroy at the next Olympics!

    • ANSWER:
      1} place -- DO
      2) laps - DO
      3) time - DO
      4) him - IO, points - DO
      5) Leroy - DO

  31. QUESTION:
    I need to find a good work out plan.?
    I am female 16 year old about 136 lbs. I go to the gym with my friend who is a male 17 years old im guessing hes 150-160 lbs. We are both new to the gym and know little or nothing about having a good work out route. We go 3 days a week, two days we go to the weight room, and one day we go swiming in the gym pool. I need to a work out for the weightroom that will last about a hour and a half or a little more. The gym has your basic equipment, weights, cradio machines, medicine balls, excerise balls, and etc basic things. It isnt too fancy. I want a warm up, weight program, and cardio to end it off. Thank you for your help =]

    • ANSWER:
      First off ignore Acai Berry LoL.

      Second its hard for me to put a full programme with specific exercises etc on here as theres not much room and i don't know hwat specifics you want (body parts etc). But i'll put a basic method on here for you to follow. The CV, Warm up, Cool Down will be the same per session. The weights I will split into session 1+2

      10-15 mins Warm-up (CV Low impact e.g. bike, crosstrainer or stepper)

      Session1 Ab Workout (3-5 exercises, 2-3 sets, 15 reps)
      Session2 Leg W/O

      5-10 mins CV (Treadmill Sprint, Stepper, Rower)

      Session1 Front Upper Body
      Session2 Back Upper Body

      10-15 mins Cool Down (CV Optional)

      The lad can do this session to, but its more for weight loss which im qussing he wants to gain muscle mass.

  32. QUESTION:
    is this a good work out?
    okay so,
    im 13.
    ive been starting to do 100 situps,
    &100 jumping jacks a day
    and then at least once a week ill go for a run,
    and at least once a week go do at least 50 laps at the pool.
    &probably go for a walk at least once a week
    is that an okay work out?
    &will it help lose weight?

    • ANSWER:
      Yes, that will help you lose weight, but remember to eat right too! :-)

  33. QUESTION:
    is running in the pool or swimming just as good as jogging?
    for losing weight. i dont feel like running in the las vegas hot sunny weather...
    and also how long should i work out in the pool?

    • ANSWER:
      Short answer - NO.
      Swimming is one of the best exercises. I don't know how much weight you are trying to loose, but i would say swimming 1hr at high intensity will definitely help in loosing weight.
      Running in the pool is not the same as running outside. You definitely loose more weight running outside.
      I only heard about running in the pool for recovery, or if you have bad knees.
      To have the same result as running outside you might need to run 3 times longer in the pool but that again depends on how hard you are going.

      I know running in Vegas in the summer is hard, but why don't you toughen up and just do it, eventually you will get used to it.

      Good luck
      K

  34. QUESTION:
    The gym I work out at, this guy always keeps looking at me but he never says anything? Advice?
    I go to the gym 6 days a week. I go to the gym at the city pool(all the major public pools in each city have a big gym) and I go on weekends from 9-10:30pm. Every night on weekends I've seen this real attractive cute guy who works out but doesn't talk to anyone and just lifts weights the whole time without breaks and he's really really muscular. I'm 18, and he's between 17-23 and looks like he's been training for at least 4 or 5 years. I just catch him very often glancing over at me and I sort of smile but he never bothers smiling he just looks away right when I make eye contact with him and continues working out.I also notice he never looks at any other women at the gym. Every work out I do 15minutes of abs on the mat, he does as well. but I notice he never does it the same time I do it. He has his music blasting so I can't really go up and talk to him either.

    After every work out I go into the pool and into the hottub for about 10 minutes before closing. He always does too. Last night when we both finished he was in the hottub already so I went and sat beside him and waited to see if he would say anything. Couple minutes later he didn't and just seemed like i wasn't even there, so I said hey, how was your workout? and he replied "good", and just kept staring into space not saying anything else.He looked completely exhausted! I didn't really know what to say after that I'm a bit shy..He never ended up saying anything else and got out about 5 minutes later.

    How can I get more out of this guy? I don't find him creepy at all, I just find it somewhat strange but intriguing. He's a clean looking guy, obviously would rather spend his weekends working out than drinking and doing drugs, same as me. I think we might have a lot in common. We're both in excellent shape, and I do consider myself being physically attractive(I take excellent care of myself as well). Any advice on to how I can talk to him more? thanks!

    • ANSWER:
      hmmmm...I kinda think you should like slip your phone # to him or something. Because if he's just shy and doesn't know how to approach you, he will probably call, but if he's not interested, he won't call you and then you'll know to let him be. That's my advice hope it helps! ;)

  35. QUESTION:
    Swimming or (cardio,eliptical,treadmill) kind of work out which one is better?
    Swimming or equipment workouts which one is a better form of excersie.Which one do you loose the most calories? which one helps you stay in shape better?? I know both are good excerises but normally when you do equipment excerises and you stop it...you gain back the weight.I do not know about swimming...All i know swimming is fun to do and i can spend 2 hours just excersing in the pool

    • ANSWER:
      The best excercise is the one you will actually do. If you dont like running, you wont run... If you don;t like walking, you wont walk... so whatever you will actually do. But generally speaking, the higher the impact activity the "better" it is...

  36. QUESTION:
    I would like some help for pool exercising for weight loss?
    its a small pool so laps are out of the question... im trying to loose weight a lot of it and i was just wondering what would be the best thing to do... also i need to work out all the parts of my body

    • ANSWER:
      One good workout that I would always do in the pool is high knees. It may seem easy, but it's actually a good workout that is great for cardio and strength training. It works your entire body like you wouldn't believe.

      Try it the next time you get into the water.

  37. QUESTION:
    Ladies: Does this bad boy turn you on?
    1. He's physically strong; lifts weight; works out
    2. He shoots pool
    3. He's a DJ
    4. He doesn't like work (going to work); sometimes dont show
    5. Talks slang (not a lot)
    6. He smokes blacks & mild every once in a while
    7. He doesn't like wearing ties or tuckin his shirt in
    8. He dresses cool, but not thuggish
    9. He's sort of shallow (he will still like the mean chick more than the nice chick simply because she looks better)
    10. He listens to hip hop (he doesnt like today's rap)
    11. He curses sometimes
    12. He talks/flirts with girls
    13. He drinks
    14. He goes to bars/strip clubs
    15. Plays violent video games and watches violent movies
    16. Has an "I dont care" attitude
    17. He drives off the parking lot really fast (where you hear the car screech)
    18. Has a tattoo
    19. Watches sports (football, basketball,etc)
    20. Has his own crib, doesn't visit his folks very often

    Well, what do you think, ladies?

    • ANSWER:
      umm some things are good but not all i like nr 19 14 13 11 10 1 and thats about it besides that itss too much

  38. QUESTION:
    Please help! Work out Routine??!?
    Ok I am 13 and I am 170cm high(5'57) and I weigh 70kg(154 lb).

    I would like to lose some weight..

    Using these objects please make a good work out plan..Not too intense please and try to make it a little fun.And you don't need to use everything

    I got weights up to 35kg
    A vibrating thing that you stand on
    Footy/soccer balls/tennis racquets/cricket sets etc
    Swimming Pool
    Exersise bike
    Bike
    Scooter
    Dogs to go on walks with or something

    • ANSWER:
      Mon:
      bench and squats 3 sets of 10 reps
      push ups till u cant ne more

      tuesday:
      20 laps around the pool

      wed:
      Upright rows 3sets of 10reps
      bentover rows 3sets of 10reps
      pull ups till u cant do ne more

      thur: 30 min on execise bike

      Fri:
      crunchs 25
      leg lifts 25
      side bends 25

      for the weekend play on the scooter and learn some cool tricks. your still young so don't go overboard on the lifting. drink lots of water. maintain good form over high weight. lower weight instead of reps. message me how it goes.

      P.S. the vibrator is kinda a scam. more of a placebo.

  39. QUESTION:
    how to get fit in 4 weeks?
    Hi guys and gals .. Im from ireland and I play a game called Hurling .. Its a 70 min long game similar to lacrosse or hockey .. Im planning to return to playing the this game in early March but my fitness is horrible..I need to get to as high a level of fitness as possable in about a month.I understand about how cardio works but I dont really know what type of regime I should do.I was hoping that someone could give me a good daily routine to work with.Cardio is of high importance but I need some weight work too.I will only have access to pool or a gym 2 nights a week.But i will have a bike,weights and plenty of space to go running the other nights.Ok so I hope someone can help me out here.

    Also guys if you dont know what Hurling is take a look on you tube.Its an amazing game.Fast and skilfully.

    Thanks in advance ... !! :)

    • ANSWER:

  40. QUESTION:
    Need help with losing 20 lbs this summer? PLEASE! (I have a diet pla, i need a work out plan)?
    okay so I want to lose weight as soon as possible. i dont really work out or diet, but this needs to change. going on birht control has me weighing at 135 lbs. im 17 and i used to weigh 115 lbs and im 5'8". at my house we own a exercise ball, free weights, leg weights, a gazel machine and a bike machine. we also have a pool. and i have a gym membership too. what things can i do to lose weight the quickest and get a nice toned body?? I really need help i dont know what to do. im willing to work very hard i jsut need help on what to do! THANKS!

    • ANSWER:
      If you are serious about healthy eating, fat loss, body tone up, I have a program that will give you the body of a fitness model. It is a 4 month program that can be recycled I made for my best friend to get her ready for her wedding. It is free. If you are interested, send me an email to crazyeddie8228 at yahoo and I will reply with the program.

  41. QUESTION:
    work out routine help?
    i am 5'9" last year i went from being 175 mostly in fat weight this year i am 138 i prety much cut all sweets and any thing bad from my diet to get skinny which ment fruit vegis and meat were all i ate. so now i figured it would be easier to work out being skinny and all but now i cant gain weight nothing stays on i eat like crazy and no weight sticks not even fat i literaly have been trying for the past 3 montsh to get some muscle but all the training does is well nothing i havent gained any muscle or any weight three months ago i weighed 138 i still weigh 138 what are some tips to gain muscle ? i work out regularly plenty of cardio 2 miles of runing 15-25 laps in a Olympic pool and well this is sad but 25 lbs weights like 30 reps and 40-50 sit ups and 30 push ups around 13 pullups
    and thats about all i can do and i still weigh exactly the same as i did when i started and havent gained any muscle these are the same workouts i had when i started and thier still the same dificulty to me i havent goten faster or been able to lift more any tips would be awesome

    • ANSWER:
      if you really want to gain muscle then you should stop running and swimming. this wont help you gain and weight or muscle all it will do is make you lose weight by burning calories and increase your endurance.
      start lifting weights like doing squats, dead lifts, bench press and military press. keep doing push ups, pull ups, and sit ups.
      i would recommend eating lots of protein that you can get from things like chicken, fish, steak, eggs, dairy, and all varieties of nuts. be sure to drink lots of milk and i would recommend a glass of milk before you go to bed to help gain muscle

  42. QUESTION:
    I need some advice regarding losing weight and working out. PLEASE HEAR MY PLEA!?
    I'm about 6ft and 300 lbs, I'm rather sick of obesity as it is generally uncomfortable and aesthetically unappealing.
    So, last Wednesday I decided enough is enough. I have weights, I have legs that can walk and live next to a park, and my apartment building has a pool as well. Why not make the best of what I have?

    So, each day I do 15 minutes of lifting a 20LB weight, 10 reps per arm.
    I started off walking 30 minutes a day, but it got cold so I decided there's no way I'm going to continue this if I'm constantly discouraged by cold.
    I swim laps 30 minutes a day as well.
    I changed my diet. Each breakfast consists of a multivitamin, 1 cup of berries, 1 hard boiled egg, and 1 cup of special K cereal with milk.
    for lunch I eat a whole wheat bread sandwich with low fat cheese, no condiments, and turkey or lean ham, and a pro biotic yogurt.
    Dinner is free for all, but I'm sensible.

    I'm just not very sure what I'm doing is enough.
    I feel like 15 minutes of lifting weights is a cop-out, but I'm told I need to limit my weight lifting as my body needs to regenerate after doing this.
    I also feel like swimming might not be as effective as some would have me believe. I can't persist when doing the breast stroke, because it exhausts me after 4 laps and I have to take a breather, so I switched to the back stroke.
    All I do is lay on my back, kick with my legs and basically flap my arms, lol. It gets tiring after a while, but not nearly as quickly as the breast stroke..which leads me to believe it isn't very effective.
    Maybe I could walk up and down stairs 10 minutes a day as well as everything else?

    Please, someone put my mind at ease and tell me I'm doing fine.
    If I'm not, tell me what I could do to improve my regime.

    • ANSWER:
      IMPORTANT!!!!!!!!!! >>>>> it is prov en that you can exercise 30-45 min. every day and still get NO results! even though you are exercising, you are still eating a bunch! ALL diets say, you need to cut down on your food, AND complement it with a good workout. unless you spend your whole day at the gym working out, you need to cut down on food.
      SO:you STILL need to walk/run about 30 min. a day. If it is too cold, run laps around a gym, or use an inside exercise gym, or use a treadmill. weight lifting is great, you probably have HUGE muscles under the fat. (no offence!!! im over weight too, I know I have a lot of fat too). you can continue lifting weights, but go to a gym every once and a while, and use machines to work out all of the other muscles you have been missing.
      FOR FOOD: you need to slowly cut out snacks. OR you can replace your unhealthy snacks with carrots and pro tine from peanut butter. or a granola bar. for your meals, try to cut out unhealthy sides with them. (fries, potato chips, high calorie side, ext.) start trying to drink water INSTEAD of soda, juice, and other unhealthy drinks. eventually, you can use meal replacement smoothies instead of lunch.

      *your on the right track, GREAT EXERCISING! but you need a better food diet too.
      YOU WILL GET THERE IF YOU TRY!!!!!!
      ***I BELIEVE IN YOU***
      you CAN do it!!!!!
      always remember... "don't give up what you want most, for what you want in the moment"

  43. QUESTION:
    How much weight can be expected to be lost if your working out atleast 5x a week and watching what you eat.?
    I am working out at least 4x a week and watching what i eat. I'm trying to cut back on pop and not good foods. Also what is a good exercise routine. I have access to an elliptical,stair climber,bike, treadmill,weights, steam room,sauna whirl pool,pool,track...!

    • ANSWER:
      A safe rate is two pounds a week. If you start losing more than three pounds a week, back off a bit.

  44. QUESTION:
    Summer Work Out Plan For Teens?
    Hi i'm 14 years old. I swim 12 hours a week for a competitive swim team. I have really skinny legs and wrists. My abs are pretty descent. I get made fun of a lot for being so skinny. Is there any exercises I can do every day this summer to get stronger and gain muscle. I would really like to look a more muscular. It would also help my swimming.

    Thank you so much. Please give me detailed things to do. I have the following equipment

    1. 0 mountain bike
    2. 20 mile long bike, walk, and run path 10 seconds from my front door
    3. 8 pound weights
    4. pool
    anything else I need?

    • ANSWER:
      RUN SPRINTS- sprints make your legs HUGE! my boyfriend runs them at school and he's legs are really muscualr.Run 100 meters 5 times everyother day
      Lift weights- Do that to pump your arms up your 8lbs will do do 3 sets of 5 everyday

  45. QUESTION:
    does this sound like a good work out plan...?
    ok..i cant afford a gym membership but i went with a friend one day and i got a free 5 day pass and i have 4 days left... so would this be good to do for 4 days...the first time i went i did treadmill, eliptical, bike and then tons of arm and leg stuff..then some basketball

    **1-1.5 hours on treadmill at 3.5-3.8 mph sometimes 4.0mph
    **30 minutes on the eliptical
    **1 hour at level 10 on one type of bike (dont know what its called, but it has a back rest)
    ** 30 minutes at level 8 or 9 on a regular stationary bike
    **then on day 1 some arm work
    **day 2 leg work
    **day 3 arm work
    **day four leg work

    and then after that go swimming each day and do about 20 or so laps of the pool

    would i lose any weight doing that?
    im 5'5'' and weigh about 170...and i have quite a bit of muscle so i know i can do it all

    thanks

    • ANSWER:
      Good workout if you can manage it, but you're not going to lose significant weight in only 4 days.

  46. QUESTION:
    I need to lose weight. How do I make working out more enjoyable?
    Okay I'm 14 year old guy. Iv'e always been overweight. ALWAYS! So I am seriously tired of it. Since I was 11-12 iv'e been trying to lose weight. It never worked out I was never committed. But now that I'm 14 and entering high school it means so much more. I want to be an athlete, I want girls to think of me as an attractive guy, I want to be able look at myself in the mirror and not see anything wrong with my body. My older brother used to be fat like me he lost all the weight in maybe a year. Now I have a gym membership and I live near parks with basketball courts and swimming pools. I know I have all the resources and I'm ready to start living healthy and losing weight. I know theres no use in asking the typical hey I want to lose 90 pounds in a month question. I get it. But I do want to be able to see results and stay committed. I just need a way to make working out more enjoyable. I also want a way to get off my ass and do it. I heard you get into a habit after a while is that true? Also that listening to music helps. So yeah I'm ready to start living healthy I just need your help. OH! and before I forget diets. I'm definitely not into them but I will try. Oh and what are some ways to get prepared before working out so I get everything out of my workout? I will work out 5-7 days a week too. Oh and what are good things to do after I work out? Please help me

    thanks
    -matt.
    Oh sorry Im like 200 pounds and I'm 5'8 my BMI is 30.4

    • ANSWER:
      Weight loss is a combination of good nutrition, calorie reduction, and exercising.

      Reducing your caloric intake by 3500 calories = 1 pound weight loss
      Energy Balance
      Energy balance is important for maintaining a healthy weight. The amount of energy or calories you get from food and drinks (energy IN) is balanced with the energy your body uses for things like breathing, digesting, and being physically active (energy OUT):

      •The same amount of energy IN and energy OUT over time = weight stays the same (energy balance)
      •More energy IN than OUT over time = weight gain
      •More energy OUT than IN over time = weight loss

      To maintain a healthy weight, your energy IN and OUT don’t have to balance exactly every day. It’s the balance over time that helps you maintain a healthy weight.
      You can reach and maintain a healthy weight if you:
      •Follow a healthy diet, and if you are overweight or obese, reduce your daily intake by 500 calories for weight loss
      •Are physically active
      •Limit the time you spend being physically inactive

      One pound equals 3,500 calories. Break that down by dividing it by 7 days (there are seven days in a week) and we get 500 calories which means that we must cut 500 calories per day from our diet in order to lose just ONE pound per week.
      • A two-pound per week of fast weight loss means that we must cut 1,000 calories per day from our diet.

      Formula for Success:

      1. Small Frequent Meals
      Don't skip meals or go more than four hours without eating this set you up for later temptation. When meals are more than six hours apart, plan strategic snacks.

      2. Eat Moderate Portions
      Eat a little less of everything!

      3. Beware of Concentrated Sugars
      Excess sugar eaten alone causes more insulin secretion. Insulin promotes fat storage and can result in a rebound drop in blood sugar levels. Low blood sugar, in return, stimulates the appetite, especially cravings for more sugar.

      4. Eat Foods High in Fiber
      Fiber fills you up and helps stabilize blood sugar levels. There are two types of fiber: soluble and insoluble. We need both of them in our diet!

      5. Lower Your Fat Intake
      Limit foods that are high in fat.

      6 . Consume Caffeine in Moderation, If at All
      Caffeine, like alcohol, may be contained in beverages considered to be food but the effects of this chemical are definitely drug-like.

      7. Exercise at least 3 times a week. Walk, walk, walk, swim, or Run!!! Drink Plenty of water.

      Use the charts below to determine your appropriate weight and caloric intake.

      In general, the latest suggestions I've seen suggests that if your BMI:
      •is less than 15, than you are SEVERELY underweight
      •is less than 18.5, than you're underweight
      •is greater than or equal to 18.5 but less than 25, than you are considered at an ideal weight for your height
      •is greater than or equal to 25 but less than 30, than you're overweight
      •is greater than or equal to 30 but less than 40, than you're Obese
      •is greater than or equal to 40, than you're morbidly obese

      The U S Department of Health and Human Services has a great fitness article.
      http://www.health.gov/paguidelines/adultguide/default.aspx

      Also there is an online calorie count where you can join and key in your food & the calculator with determine how many calories you have consumed. CalorieCount.com is a free online resource for those who want to live a healthy lifestyle. At no cost whatsoever, you can use Calorie Count to look up Nutrition Facts food labels to find nutrition data for more than 220,000 foods. http://caloriecount.about.com/

  47. QUESTION:
    How can I build a temporary deck out of pallets?
    I want to make a small deck to use beside my 52" above-ground seasonal pool, on the cheap. I just had the idea to stack free pallets, nail them together to the proper height, and put decking across the top of it (and add stairs). Any reason this won't work? Pallets are built to hold weight, aren't they? Any other great ideas to contribute?

    • ANSWER:
      Pallets are built from the cheapest wood available including stuff that has a lot of splinters and maybe protruding nail heads or twisted staples. People who make stuff from recycled pallets put a lot of effort into pulling all the nails and probably running the pieces of wood through a jointer/planer to get them smooth.

      If you use the pallets make sure any surfaces that you might come in contact with are free from anything that could be dangerous to touch. You might be able to face the edges that show on the sides with 3/16" external plywood for smoothness.

  48. QUESTION:
    Good music to work out to?
    I need some songs to work out to!!! Something that would make me want to sweat pools and kick my ass. Not music to run or jog to... But something to listen to while lifting weights or doing crunches or something similar to that. No katy perry or kesha. More into the heavy shit. I want songs that you have actually listened and have worked for you and you recommend. I can't have a blind suggestion. Thanks! :-)

    • ANSWER:
      I am a workout junkie! These are the songs that get me motivated:

      1. Eye of the Tiger
      2. Real American (Hulk Hogan's theme)
      3. Rock and Roll part 2
      4. Ride like the Wind
      5. Walk of Life
      6. Walking on Sunshine
      7. Do you wanna Dance? (The Beach Boys version)
      8. Last Time (Mick Jagger)

      Hey, I know they're from a generation before your time, but it gets this 51 year old wanna be off his ass, pumping iron, and sweating like a pig. I've lost 85 pounds in the past year, as well as increased the muscle in my upper body by about 50%.

  49. QUESTION:
    if im trying to watch my weight and my intake is about 1,200 calories a day how much do i need to work out?
    what are some good things to do to burn up calories, i have a pool, i have a bowflex and a ab lounge, so should i just stick with that? and i live way out in the country on a dirt road so running isnt really the best thing....

    • ANSWER:
      First of all, 1,200 calories per day is not enough for someone that is physically active. And I'm assuming you are. I don't know your stats, but 1500/day is probably more reasonable. Take advantage of your pool and swim!! Also, jumping rope is a great cardio routine for someone who has limited access like you. Good luck with your goals, but remember that the body needs calories to keep the metabolism going. Aim for 5 small meals a day to keep the metabolism going and to keep your blood and glucose levels steady.

  50. QUESTION:
    What is the perfect work-out for getting more TONED?
    I just recently got a gym membership. I go about 4 times a week. For cardio, I usually walk/jog/run on the treadmill for 20-25 minutes, followed by 15 minutes of either cycling or using the elliptical machine. I use the adductor and abductor machines for my thighs. I also do 150-200 crunches. I don't know what to use for my arms. I tried the machines, but they're not very comfortable...even at the lowest weight. Oh, I also do laps in the pool a couple times a week.

    I am 5'5" and weigh 112, so I'm not looking to lose any weight. I just want to be more toned (ESPECIALLY in my thighs and abs, but everywhere else could use some help too!). Any advice??

    • ANSWER:
      first u can use free weights for upper body - pecs and arms. take weight with which u can do 12 reps, last 2 should be almost impossible to do. also if u don't know how to use machines u can ask people in gym, i think it is very stupid to pay for membership if u re using only 2 machines in gym. also check www.ironmagazine.com. they have exercises and articles


Pitbull Chest Weights

Pit bull refers to a group of dog breeds that are derived from the molosser family. Pit bull puppies have square heads and broad cheek. The cheek is broad because it houses a powerful jaw. It has a thick and muscled neck that lead to a wide chest. The pit bull is a stocky and agile dog. It is suitable as a family pet. Both children and adults will love it. It has an obedient character. It is always eager to please the master. It is highly protective of its territory or the house of the owner. It is willing to fight until death for its owner. Thoug 00004000 h it has a friendly nature, it is not suitable as a pet for everyone. It can be fierce and aggressive towards strangers. If you want to raise a pit bull, you must have an understanding of how to raise and treat it. If you don't understand the psychology of the dog, the dog will end up to be boss over you.

Pit bull puppies are quite active when they are in indoors. It will be happier if it is given more space to move around. You can raise a pit bull in an apartment as long as there are sufficient rooms.

Frequently Asked Questions

  1. QUESTION:
    can i change the broadness of my pitbulls chest?
    can anyone tell me if it is possible to get any pitbull to have a wide chest like does it have anything to do with weights or conditioning?

    • ANSWER:
      It's genetics.

  2. QUESTION:
    How can i make my pitbull / boxer more muscular around his neck, chest, and thighs?
    My Male Pit bull/Boxer, Achilles is his name, is turning 2 years old on November 22nd... at this time of age for dogs, its completely healthy to start helping them build muscle, im not building his muscle for fighting nor do i think dog fighting is a sport, its a crime and im totally horrible. so don't think that's why im trying to build my dogs muscle up. What can i do to help him build muscle faster, collar weights, weighted vest, and what else could i do? i already walk/run him daily, any other recommendations?

    thanks, matt.

    • ANSWER:
      May I ask why you want him more muscley?
      I have a pit/boxer mix puppy thats 5 months old, aren't they gorgeous? Boxers aren't really as muscley as pits, so he might not get any more here's some things you can do to help
      walk him more walking uphills is great for the dogs chest and great for your thighs
      feed more protein like chicken
      take him to the river and go swimming

  3. QUESTION:
    My pitbull is losing some weight or muscle mass?
    I dewormed my dog last month n he gained his weight back but now hes losing his chest muscle whn he stands up it looks like nothing is there but whn he sits it does and whn he lays down it looks like his chest is sunken in any suggestion

    • ANSWER:
      If you think your dog is unhealthy, take him to the vet.

  4. QUESTION:
    apbt breeders/bully breeders! how do i get my pitbull stockier?
    Ok so I have a 15 month old blue pitbull who comes from naturally big parents. His mom is pretty good sized at 85 lbs and she has a decent sized head. His dad is a f.u.c.k.i.n.g. tank! He can fit a completely inflated basketball in his mouth. He weighs about 120 lbs and has the widest chest ive ever seen on a pitbull. But he is completely porportionate. Height and weight wise, head and body wise etc.

    So basically im wondering why if his dad is sooo huge and his mom is good sized as well, why my boy is so scronny. My male weighs about 90-100 lbs and has a good sized head but is very little in his body. hes tall for a pitbull as well. He does have good lean muscle though. Hes really ripped in his shoulders and back legs. Probably from springpole work and long walks all the time. He gets fed twice a day and gets alot of exercise. Any tips???

    BTW I do not fight my dog, i do not want to fight my dog, i will never fight my dog, i do not want to be a part of dog fighting, and i do not encourage dog fighting. Just to clear that up.
    Ok to everybody asking questions about his personality and temperment and obedience. trust me ive got it covered. He's been through 3 obedience courses, goes on walks with me everyday in a busy neighborhood with lots of other dogs, young children who want to pet him, teens, elders and many people of different races. He is very good with other dogs as long as they are not aggresive towards him. The only problems hes ever had is he doesn't like overly hyper puppys who bite haha. And the only thing he did to him was growl and pin him down until he stopped

    • ANSWER:
      they are not pit but there APBT and those are mutes not APBT here

      http://www.youtube.com/watch?v=c9nnF1AeY6A

      the usual for APBT if about 35-60 pounds NOT 90-100

  5. QUESTION:
    Dog Section Regular ? Is my Dog a Pitbull clear discription!?
    MY dog has the ears of a pitbull sometimes like this -----> http://www.dogbreedinfo.com/images21/PitBullTerrierTiggerFetch1.jpg
    She has teeth and i think is missing one teeth i remeber that broke when she was biting something
    She is a Brindle coat
    She is 7 months and isnt taller then 27 cm from all 4 legs on the ground
    she has a small stomach but a large chest which is like half her body hight
    From what ive know shes a Rottweiler Mix Americanbull dog which i think it can be by its hight but she weight over 47 pounds at 4 months old ? But everyone tells me she looks like a pitbull?

    • ANSWER:

  6. QUESTION:
    how can I make my pitbull more muscular without getting fat?
    First off I would just like everyone to know that this is no intention to
    fight my ABPT I love him to death as if my own child so please don't think that...

    With that being said I have a purebreed red nose pitbull he is 8 months old and his name is syrus. He is full of energy and love. He knows when something isn't right and will bark at someone if doesn't know them but also responds to my command to not do so.

    Syrus like I said is 8 months old and is a little small (thin wise) he is a very tall just like his mom and dad but they were ABPT weight pullers.
    Syrus is the second smallest out of his batch and almost died when he was a puppy and that is the reason I chose him I wanted him to be loved and live a long healthy life. I am concerned because yes I can already see muscle definition in his legs and chest and his neck is already 18inches. But like I said he is really thin. We excersize him all tthe time and he is very playful and loving. He has all shots and has regular visits with the vet.

    Here is my problem, Syrus eats all the time. We feed him science diet food frm pet smart and he loves it but he can't seem to chew food he kind of just inhales rather. After about a half hour or some he sometimes pukes. I have brought it up to my vet but he isnt recommending ne thing he is just saying he will grow out of it and i am
    worried because i can see a little of his ribs for how much he eats I just don't understand.

    I was suggested by a friend who owns a ABPT as well that the
    raw diet is really good for dogs. if any one can help me find a heathly diet that would poss help my baby put on some more muscle please help

    AGAIN MY DOG IS NOT USED FOR FIGHTING AND ONLY SOMEONE WHO DOESN'T KNOW HOW A REAL ABPT IS WOULD ASSUME SO!! SO IF U HAVE A COMMENT SAYING I AM TRYNG
    TO FIGHT MY DOG KEEP IT TO URSELF

    • ANSWER:
      Are you someplace where you can get outside and really run her? If so, get a dog pack and start slowly adding weight to it for her workouts. I did this with my golden to tire her out, and it has made her a lot stronger. Check out Ruff Wear on line for some of the best dog packs I've ever seen.

      Another option (as she gets older) will be to train her to pull a cart or sled like a Saint Bernard. There's one in my neighborhood that I always see pulling a wagon with two kids in it while on walks. That seems like it'd be a great way to build your dog's muscles.

      The only other thing I can think of is to start taking her to a lake or something and letting her get in the water and swim her heart out.

  7. QUESTION:
    what can i give my red nose pittbull puppy or what can feed him so he can get chubby,mucular,and big?
    i have a red nose pitbull puppy, he si six month old.he is pretty big but skinny we feed him well but he not chubby like other pitbulls.his dady is really big he weight about 100 pound and has 24 inch head with a big mucular chest,his mom not big but she pretty big.She weight about 82 pounds big head too.So i dont know why he is so skinny,he has a big head and a big chest but from his front legs and down his waist he is skinny.So if anyone knows what i can feed him or give or do to him so he can be chubby ,mucular,and big like his dady.
    he has had all his shots and has been wormed.should i give him house food or is a typ house food ishould give him,or pills that i can give.

    • ANSWER:
      puppy chow, dont feed human food to the dog as this will only cause obesity. just let him grow up a bit, they usually all go thru a lean start to their life and then as they get older they build up. Keep him on the lean side, its healthier

  8. QUESTION:
    Lost dog! Euless, Texas 76040?
    please anyone help i've lost my dog and don't know what to do, my friend goes by the name of Bryan he's still a puppy that's why im really scared and worried about him i lost him 4 days ago i've been checking online to see if someone has found a similar dog and i've been to shelters but they dint have him all left for me to do is to put flyer's im at the public library. here are the detail's..... he's a boxer-pitbull mix weights less than 20 pounds has no collar or chip since he's two month's a 2 weeks old he has light brown fur and the back is dark brown and has a white line in his chest i will provide links and pictures in about 20 minutes because my time in the library is almost up please help find this dog i really miss him i've been with him since he was 2 days old i love my dog please

    • ANSWER:
      Put Flyers up in a 10 mile radius of where you lost him - Make sure you put them up at Supermarkets, Pet Shops, Starbucks and any other place that has a "Community" board.

      Call the Non-Emergency # for your local police department and for neighboring cities.

      Call all the Vets in your area

      Visit local shelters DAILY

  9. QUESTION:
    LOST DOG!!! ANYONE LOST A MALE PITBULL IN NEW JERSEY (CLIFFSIDE, EDGEWATER, NORTH BERGEN FORT LEE)?
    HE IS A MALE PIT BULL.
    NEUTERED.
    BLACK AND WHITE (CHEST NECK AND LEGS)
    MEDIUM SIZED
    BROWN EYES
    VERY FRIENDLY WITH PEOPLE
    HE WAS FOUND WALKING THE STREETS OF CLIFF SIDE PARK NJ

    NEW JERSEY- CLIFF SIDE PARK, EDGE WATER, NORTH BERGEN, FORT LEE???????

    HE SEEMS HEALTHY-HAS GOOD WEIGHT ON HIM-DOES HAVE A SMALL BRUISE ON HIS FROM PAW-NOTHING SERIOUS AT ALL-
    PLEASE SOMEONE HELP WE WOULD HATE TO GIVE HIM TO A SHELTER WHERE THEY MIGHT KILL HIM AND WE WOULD HATE TO GIVE HIM TO A NEW HOME IF HIS FAMILY IS SEARCHING FOR HIM

    • ANSWER:
      try posting this add on Craig's List a lot of people check there for this sort of thing. If you don't hear anything back look online for "no kill" shelter or humane societies, a lot of them wont take pit bulls but I'm sure at least 1 or 2 will.

  10. QUESTION:
    hi i need to know how much my dog should weight in order to be happy and healthy?
    the seller told me that he is a sheltland sheepdog and beagle mix, but i think that his facts were wrong because he looks more of a beagle lab mix with maybe a bit of pitbull and look nothing like a sheltie he has no sheltie traits watso ever and we cut off his meat diet after deadly dog foods started arising all over the news and its been a while since all that but he looks really weak and skinny to what he used to be on a meat diet and i was wondering how much should he weight in order to obtain his massive physique he used to have he's 30 pounds now and 18 inchs tall, all black except a little white blaze on his forhead and a white chest like pitbulls and his paws also look like a mix of black and white like pitbulls mostly have em white his are like greyish as if black and white mixed up, i know he has to have a beagle in him due to his litter mates looked just like beagles but he seems like a lab due to tail and ears plus the body except the height and the muzzle,ruff like pitbull

    • ANSWER:
      take him to the vet.

  11. QUESTION:
    any suggestions on how to keep his hair from rubbing of?
    i have a 2 year old pitbull (or pitbull cross i dont know, i didnt ask for papers). anyways, he wheres a harness when we walk and he loves pulling in the harness. (he is used for weight pulls so it makes him excited to get to pull on a walk.) i have noticed that on the front of his chest his fur is starting to look then and worn right where the metal ring is. I dont want to switch to a collar so does anyone have any ideas on how to keep this from happening otherwise?
    he had health and nutritional issues when i got him, i never thought about it, but that very much could be the reason. any idea how to minimize the damage though?

    • ANSWER:
      If he's healthy & on a high quality diet, then his fur should not be wearing off because of a harness. I'd have him checked by a vet for underlying medical causes.

      ADD:
      It would depend on what issues he had to start out with, if and when they were addressed & how. Skin disorders & parasites would need to be treated by your vet. If his diet was poor & you've since changed it, you might have chosen a food that he might be allergic to or it might not have adequate nutrition still. Investigate BARF diets. They are supposed to be excellent with dogs who have food allergies. I have one dog who was constantly biting at her legs no matter what the food, but after 2 weeks of feeding raw she's doing great.

  12. QUESTION:
    How can I get bulk body and burn fat?
    Bulk body - Im only 5'5 and 130lbs. I love sports and working out in the gym(just started 1month ago) I want to increase mass and get more bulk body. Not too much bulk because it will make me look like a pitbull since im not that tall,, but enough to not look skinny. I have my chest cut and my arms tone but i want to add more bulk. any tips or ideas on what i shall do..

    as for the fat belly. Im not fat, I just want to get a tight 6pack and since im not that heavy it shouldnt be that hard. I have my 4upper abs tone and seeable but the lower abs are the ones who concern me. especially when i sit down. i do sit ups at the gym with 10lbs weight but thats not for the lower abs. i eat healthy..

    i stopped running because i was getting lots of cramps and my leg bones were hurting, maybe i need more milk. but idk. Running wont happen. any other way to lose that lower fat and get lower abs.

    • ANSWER:

  13. QUESTION:
    what's the point of locking-up violent criminals?
    i don't understand;what's the point of locking up people?
    this doesn't make any sense.if a dog,cat,bull,bear,or lion
    attacks,injures,or kills a person,that animal is dealt with
    swiftly and severely.i don't see the authorities arresting
    pitbulls after a mauling.no,either a bullet to the head,
    chest or medically induced euthenasia ends the dog's life.
    there's no trial,no due-process that is used in anyway shape
    or form to determine the animals' fate.so why the hell should
    we be treated any different?think about it.

    if somebody suffers from a mental disability that causes them to lash
    out violently against other people,do the police put a bullet in their head
    to end the insanity? of course not.but what is the freaking difference
    between a psychotic whack job who(psychologically) is incapable of differentiating
    between right and wrong,and a pitbull? both deviate from the realm
    of normality.civility takes a back seat to primal instinct.so why are we
    (people) treated so much better? i think a human who viciously attacks
    another innocent human being for the sake of a thrill,or over turf,should
    be immediately executed! i get so tired of people using alcoholism and
    drug abuse as justification for them to commit brutal attacks on innocent
    people.screw that!!!

    why are violent criminals imprisoned? they have forfeited
    their right to live among us.all prison does is turns violent criminals into even
    more violent criminals,but this time free "24 Fitness" benefits are offered
    to them.why the hell are these thugs given weight-lifting equipment? i thought
    prison was supposed to be a punishment.everytime i see shows about people
    being locked up,they seem very much at home in that environment.they're
    in their element in prison.i know this seems harsh,and many if not all will oppose
    what i'm saying,and many if not all will say that if we as a society were to dish
    out this kind of punishment,then we are no better than the cruel vicious punks
    are.well,guess what;this is what i believe should be done.especially when these
    maniacs are caught on camera committing these senseless acts.if a prisoner murders
    another inmate,who's only trying to do his/her time,what happens to the aggressor?
    more time added to a life sentence?wow,woopty-doo...this is how we punish deranged
    psychopaths? or,is it just that the penal system makes way too much money keeping all
    these lunatics incarcerated? not to mention,what a waste of tax-payer money keeping
    these dumb-asses locked. how much does it cost to feed/clothe and house every violent
    inmate? i think a [FAQ-QUESTION].10{cent} 9x19mm parabellum round is much cheaper,and cost effective.
    but that's just my opinion.

    • ANSWER:
      I agree. The problem is people get wrongly convicted all the time. Tis unfair the dogs get put down also after being encouraged by their owner to bite someone or are provoked. It costs 100k a year to house some of the worst ones. Maybe more.


Pilates Bench Workout

What is Aero Pilates exactly? This form of Pilates is unlike other Pilates exercise programs. What it actually is, is a form of Pilates exercise machines.

These are full body workout machines that are supposed to give you a total body workout that is effective, and helps you strengthen your core muscles as well as your arms and legs. If you have ever seen one of these Aero Pilates machines, you would find that it closely resembles a rowing machine that you find in most gyms. These workout dev 00004000 ices don't come cheap, however they do work really well and are well-suited if you plan to practice Pilates at home. So how do they work?

The Aero Pilates machine helps you strengthen all parts of your body through resistance exercises. There are also very good at helping you build your cardio as well as stamina, and are an excellent choice for those busy people who don't have time to go to the gym after work.

Frequently Asked Questions

  1. QUESTION:
    Which workout is better for over all weightloss?
    I am debating the Pilates power bench or Kettlenetics for long term weight loss Can anyone help me decided which is the over all whole body workout with the best results.

    • ANSWER:
      Cardio. Elliptical machine, jogging, walking. Swimming is also good. I've noticed when I do do cardio HIIT is the most effective. (high intensity interval training) So for example, if you are on the elliptical machine at resistance 9 do that for one minute, then go up to resistance 11 for 30 seconds, then back down to resistance 9 for one minute then go to resistance 13, then back to 9. Just repeat it over and over again. You will get a great workout! You can do that on the bike and treadmill as well.

  2. QUESTION:
    What pilates/core moves should I do with my workout?
    I wrote myself a workout that works the following muscles: Deltoids, Latissimus Dorsi, Trapezius
    Pectoralis,Triceps, Biceps, Quadriceps, Gastrocnemius, Glutes, Hamstrings. These are all basically done using resistance bands, an adjustable aerobic step that doubles as a bench, and some dumbbells.

    Now I'm just trying to figure out what basic pilates moves I can do to strengthen my core/abs.

    If I could keep it to just 2-3 moves that would be great, but I don't want to end up with uneven muscles by not doing enough of a variety.

    Are there 2-3 pilates exercises I could add to complete my workout?

    I will probably do cardio- and then the workout plan I've already established as mentioned above, followed by a few core exercises.

    I just need help deciding what SIMPLE (not easy but simple to learn how to do properly) pilates/core exercises to add!

    I was thinking I could do the bridge, reverse crunch, plank, and bicycle. Would that be complete or should I try something different?? I don't want to leave out any important muscles.

    I also have a bad lower back so any tips on exercises good for that would be great!
    Thanks!

    • ANSWER:
      those exercises seem good, but i would also recommend cherry pickers (http://www.youtube.com/watch?v=FnogBwadrPA) and f you (yes that is what it's called) by doing flutter kicks (http://www.youtube.com/watch?v=7C7ZNKHHh1k first part) except that you sit up and put your hands straight above your head (make sure you sit UP)

      hope it helped :)
      and sorry for the bad videos they were the only ones i could find

  3. QUESTION:
    workout schedule for a 13 year old boy?
    im 13 years old, im a boy, i am 5'8 and weigh 140. i am pretty skinny, strong enough to do pushups and they are getting to easy. i want a workout schedule that will build musce in arms, shoulders, chest, abs, and legs. and also includes conditioning and weight loss. i have access to dumbbells, weight bench, pilates machine(preferably unused) and plenty of places to run and bike. please help me, i know im 13 and dont need to be heavily working out, but it for the better.

    • ANSWER:
      Do you have a doctor? If so, speak to him before trying to embark on any kind of workout regimen. At 13, your body is just barely beginning puberty and getting used to its new changes. If you really want to do something to help, add resistance to the exercises that you're already doing or change up the form to engage more muscles.

      You say that your pushups are getting to easy? Try them with a weight plate on your back or widen the position of your hands on the ground. By the way, kudos to you for dedicating yourself to living an active lifestyle when so many of your peers are content to sit around and wonder why they're getting fat.

  4. QUESTION:
    My Workout routine (detailed)?
    Sunday – Plyometrics/Pilates
    Monday – Chest/Triceps
    Tuesday - Basketball Training (running)
    Wednesday - Basketball game
    Thursday – Back/Biceps
    Friday – Plyometrics/Pilates
    Saturday – Shoulders/Legs

    Chest/Triceps

    •Chest press (4 sets) - Done on pilates ball
    •Pushups (3 sets)
    •Chest fly (3 sets)
    •Bench dips (3 sets)
    •Single arm dumbbell extensions (3 sets)
    •Skull crushers (2 sets) - On floor

    Back/ Biceps

    •Deadlift (4 sets)
    •Bent over barbell row (3 sets)
    •Dumbell pullovers (3 sets)
    •Twisting dumbbell curls (3 sets)
    •Preacher curls (3 sets)

    Shoulders/Legs

    •Military press (4 sets)
    •Lateral raises (3 sets)
    •Shrugs (3 sets)
    •Barbell squat (4 sets)
    •Lunges (3 sets)
    •Stiff legged deadlifts (3 sets)
    •Calf raises (5 sets)

    Does this look alright. Is their anything I'm missing. I don't think I'm overtraining. All of this is done at home just using a barbell, dumbells, and pilates ball.

    • ANSWER:

  5. QUESTION:
    atkins,jogging,and pilates for flat abs?
    i'm a 30 year old mother of 3. i'm 5"1 and currently weight 100lbs

    I don't mind adding a few pounds to my weight as long as it's lean muscle and my abs are flat. I have a tiny pooch around my abs that is driving me nuts so i've decided to start working out everyday to help lose it. i'm a size 1 and would like to stay that way.

    i use atkins b/c I've noticed it's the only diet that actually works for me number 1, and number 2-if I try to eat anything other than high proteins and low carbs-I get quite sick. I eat around 50-60 carbs per day right now to maintain my weight.

    i've been jogging 2 miles per day since 8-1 but I'm working my way up to doing 3 miles/day. I work nightshift 3 nights per week and during those days, I run up/down 10 flights of stairs as well.

    I use a stablilty ball every other day (doing exercises such as stand-up pushups, crunches, russian twists, bench press, leg lifts). all of these exercises are done on the ball w/2lb weights in each hand. I also do a 20 min core strengthening routine directly after using the ball. I do 24 of each of these:

    -crunches
    -reverse crunches
    -bicycle
    -leg lifts
    -push-ups on my forearms
    -side bends

    I also do some thigh toning exercises but I don't know the names of them.

    I can tell it is working-my pants are baggier around my thighs and it seems like there isn't as much fat to grab around my tummy (not as much as there used to be) but it's only been a week.

    Is this diet/workout routine going to be an effective one? am I exercising enough?

    • ANSWER:
      Atkins is the perfect lifestyle when you keep your carbs at 50 or so like you're doing. I think you should consider doing Jillian Michaels' 30 day shred. It sounds like you're atheletic enough to get through it. It is TOUGH and will work your body like crazy, really creating muscle and definition. I love it, but it's hard to get through. Try it.

      Here's a better way to do Atkins
      http://www.ehow.com/how_5258331_modify-still-lose-weight-inches.html

  6. QUESTION:
    workout schedule? got any suggestions?
    ok so i am 5 feet 9 or ten inches. i weigh a hundred and nineteen pounds. none of that is muscle.. lol and i want to get in shape a little you know, tone abs and legs. what should i do? im going into high school next year so i still have homework. what is something that i can do after school and on weekends to get in shape. i have a treadmill that goes up to ten mph, a pull-up bar, and weight bench for arms and legs. i also have a few different sized dumbbells anddddd a pilates and yoga video. what should i do? yea i know i have a lot of stuff but that's because my mom and brother are workoutaholics lol. so what should i do? thanks

    • ANSWER:

  7. QUESTION:
    With this equipment would you make me a workout plan?
    I have a treadmill, elliptical, ab lounger, ab tower, weight bench, tony little rock n roll stepper, yoga mat, bicycle thing, step up thing.
    Videos we have are: step tapes, taebo, tapes, pilates tapes, belly dance tape, jillian michaels 30 day shred, urban stripstease, carmen electra striptease, and some random ab buns and thighs type tapes.

    I just want a daily plan on stuff i can do to lose weight and get in shape. You can include track walk/running and any random stuff (such as squats lunges crunches etc). Please and thank you :)

    • ANSWER:
      ,
      There is really no secret to weight loss. All you need to do is eat less calories than your body burns in a day. One thing that is very important is to make sure that you are eating a healthy amount of carbs, proteins, and fats. Adding a 45 minute walk to your day also helps a lot in the weight loss process. There are also supplements that you can use to help give your metabolism a boost as well as add vitamins and anti-oxidants to your diet. One you should check out is the Acai Berry which is considered a Super Food because of its nutrients.

  8. QUESTION:
    Hit a roadblock working out please help!?
    24 yr old male: So ever since 2007 I have been working out, I started off very scrawny and while I still only weight 150 lbs I am more toned and have a definite notice in muscle increase. HOWEVER I seemed to have hit a wall, and I tried everything to get over it. I'm trying my damn hardest to get that elusive six pack (but I still have slight love handles and a some fat over my stomach) with yoga 4-5 times a week( 40 mins), pilates, plank etc, but since its winter I hard time running( I workout in my basement with my bench/hand weights, and curl bar). I also work out my arms, back, and chest through out the week (3-4 times, and each day I concentrate on a separate part of my body). I eat healthy but for some reason I can't seem to flatten my stomach, and get my chest/ arms/back more toned/muscular and its driving me crazy. I keep finding "studies" but they all seem to contradict each other and its just confusing me. I would like to weigh more then 150 lbs (because of muscle) some day. When I weight lift I already do 4 different types of lifts/workouts for my back/arms(biceps and triceps)/chest so I don't think I can add another, plus I do try and increase the weight from time to time . Does any one have any success stories that may help me?

    • ANSWER:

  9. QUESTION:
    how long should it take me to lose 40 pounds? help me make a plan?
    I need to lose 40 pounds and get it GOOD SHAPE will someone PLEASE help me set up an eating plan and workout?

    and how long should it take me to lose 40 pounds?

    how many calories should I eat I weight 175(and want to weight 135)I am 5'9 female and 21 years old

    I have a small gym in my house(SMALL LOL)
    treadmil
    2- 2 pound weights
    pull up bar
    perfect push ups
    stretch yoga bands
    slant bench
    regular weight bench
    10 pound kettle ball
    8 pound medicine ball
    15 pound bar
    big ball
    hyberextension bench
    have lots of yoga and pilates dvds too

    • ANSWER:
      For breakfast try a wheat english muffin with 1/4 cup of cottage cheese
      or light and fit yogurt & a banana
      lunch:at school granola bar 100 cals max
      after school:smart one pasta 320 calories or any smart one!
      dinner: a small golden spoon no toppings amazing and only 200 calories
      after dinner two fruits at any time
      good luck worked for me and lost 22 pounds in a month and a half

  10. QUESTION:
    Excessive Training- Schedule Included?
    Hi there!

    Alright, so, as some of you may or may not know, I have just gotten my membership at the local YMCA gym. The YMCA is great because it offers a wide variety of machines and programs that get your muscles and bodies working in all sorts of different ways.

    Now, yesterday was my first time at the gym with my membership. I had been there a few times before, but this was my first time with access to all of the equipment and programs. With a bit of advice from a former question I had asked concerning time and endurance at the gym, I saw a fitness trainer, who made me up a routine schedule to adapt to my needs and desires at the gym. The routine is only on Set machines, (weights), and includes the following:
    1. Leg Press Selection (Series Two), 30 Reps x 80 lbs
    2. Chest Press Selection (Series Two), 30 Reps x 25 lbs
    3. Pulldown Selection (Series Two), 30 Reps x 45 lbs
    4. Shoulder Press Selection (Series Two), 30 Reps x 5 lbs
    5. Abdominal Crunch Selection (Series Two), 30 Reps, 30 lbs
    6. Lower Back Bench Extensions, 15 Reps Front, 10 Reps Each Side

    Which I think is very reasonable considering I'm a starter. She told me to find a schedule that works right for me. Yesterday, however, I decided my motto would be "Exercise Until You Feel Tired", and thus I ended up working out for a total of 7 hours, with two hours of break spread out in between. And this morning, I am in a large amount of pain. I realize that my decision was irrational and excessive, and so I have tried to come up with a schedule for me to follow so that I can stay away from excessive exercise (It IS addictive!). This schedule includes between 1-2 1/2 hours each day, and is as follows:

    Sunday: Group Centergy (Pilates, and Yoga) - 1 hour
    YMCA Express Core (Core Body Training using BOSU and/or weights with focus on abdominal and back strengthening - 1/2 Hour
    Y-Step Beginner (Aerobic Workout) - 1/2 Hour

    Monday: Bellyfit (1/2 hour of Cardio and 1/2 hour of Pilates) - 1 Hour
    1/2 hour Cardio - 1/2 hour
    Routine on SETS - About 1/2 hour

    Tuesday: 1 Hour Cardio - 1 hour
    Routine on SETS - About 1/2 hour

    Wednesday: Belly Fit (see above) - 1 hour
    YMCA Express Core (see above) - 1/2 hour
    Routine on SETS - About 1/2 hour

    Thursday: Yoga - 1 hour
    1 hour cardio - 1 hour
    Routine on SETS - About 1/2 hour

    Friday: Y-Step Beginner (see above) - 1/2 hour
    Routine on SETS- About 1/2 hour

    Saturday: 1 Hour Cardio - 1 hour
    Routine on SETS - About 1/2 hour
    Followed by another hour of Cardio - 1 hour

    With this schedule, should anything be modified? Added? Taken away?
    If on a weekend, is intensive endurance alright if the workouts are spread between the entire day? For instance, if I were to do 2 hours of workout in the morning, and another two in the evening?

    And is there any additional information I should know, or take into consideration?
    (And what can I do for the pain in the meantime, in regards to yesterday evening? :P )

    Thanks a bunches, guys!

    • ANSWER:
      Here are a couple friendly tips:

      1. That is a lot of exercise. Not that there is anything wrong with that, but make sure that whatever you are doing is something you are willing to do for years to come. Otherwise, you may burn yourself out in a few weeks or a few months.

      2. I am not a fan of BOSU. It is impossible to get a quality workout while using one of them, or use any kind of decent weight, because there is always the risk of falling off. There are plenty of exercises you are doing already to promote balance, focus, coordination, core work. I would do a little more of one of them, and skip the BOSU.

      3.Spreading your workout into 2 sections during the day is just fine.

      4. Make sure you are devoting time to a pre-workout warmup and stretch, as well as a post workout cooldown and stretch. This will help with next day soreness.

      5. After you have completed your workouts for the day, You should have what is called a "recovery drink." This will also help with next day soreness. A recovery drink is a drink with contains a blend of protein, carbs, a little bit of fat, and a lot of vitamins and minerals. After a hard workout, your body has about an hour where it is primed to take in and process these things. Something as simple as a SLIM FAST, ENSURE, BOOST, or skim milk with an INSTANT CARNATION BREAKFAST would be fine. No need to invest in super expensive stuff. Just keep in mind to include this drink in your daily calorie intake (they are usually 200-250 calories each)

      Good luck to you!

  11. QUESTION:
    please help with my PE assignment insight people! i need it!?
    1.
    In setting goals for your resistance-training program, you should do all of the following EXCEPT
    A) Set reasonable goals
    B) Establish both short- and long-term goals
    C) Keep written records
    D) Establish long-term goals only
    2.
    Before each session of resistance training, you should
    A) do a combination of aerobic exercise and stretches to warm up.
    B) not let your muscles rest or repair themselves from the last training session.
    C) learn some shortcuts to avoid going through the full range of motion on any exercise.
    D) avoid drinking any fluids for a three-hour period.
    3.
    All of the following are a spotter’s job EXCEPT
    A) Helping the lifter keep the weight moving in a smooth, steady motion
    B) Observing and pointing out any improper techniques being used by the lifter
    C) Reminding the lifter to hold his or her breath during the lift
    D) Providing motivation and encouragement to the lifter
    4.
    Proper breathing technique during a resistance-training workout includes all of the following EXCEPT
    A) Slowly taking two or three deep breaths before starting an exercise
    B) Exhaling as you begin your lift
    C) Inhaling as you return the weight to its starting position
    D) Taking short, quick breaths for 10 seconds before a lift
    5.
    In weight training, the overhand grip
    A) involves grasping the bar with the palms facing upward.
    B) involves grasping the bar with the palms facing downward.
    C) involves grasping the bar with one palm facing downward and the other palm facing upward.
    D) should never be used because it is neither efficient nor safe.
    6.
    A short-term goal that can help with long-term goals is
    A) drinking enough water.
    B) developing leaner body mass.
    C) increasing your absolute strength from lifting 100 pounds to lifting 135 pounds in four months.
    D) toning your arm muscles.
    7.
    Which of the following steps does not help with setting goals?
    A) Revising goals when necessary
    B) Keeping written records
    C) Being realistic
    D) Using proper techniques
    8.
    A spotter should be sure that
    A) the exercise area is clear of equipment.
    B) the lifter has had enough sleep.
    C) the lifter keeps his or her feet flat on the floor.
    D) the lifter does not speak.
    9.
    Correct grip placement
    A) should always be about shoulder width apart.
    B) should always be spaced farther apart than your shoulders.
    C) should always be evenly spaced from the end of the bar.
    D) depends on the specific exercise being done.
    10.
    Which of the following exercises requires a spotter?
    A) Shoulder shrug
    B) Incline bench press
    C) Upright row
    D) Lat pulldown
    11.
    Components of a weight-training workout consist of all of the following EXCEPT
    A) Repetition
    B) Exercise
    C) Body area
    D) Aerobic activity
    12.
    Training facilities that have a full set of weight machines often arrange them
    A) in a circle.
    B) by difficulty.
    C) in a training circuit.
    D) by the muscle groups they will work.
    13.
    Examples of large muscle groups include
    A) muscles of the chest and upper legs.
    B) muscles of the back and upper arms.
    C) muscles of the chest and lower legs.
    D) muscles of the arms and lower legs.
    14.
    It is better to work
    A) large muscle groups before small muscle groups.
    B) small muscle groups before large muscle groups.
    C) one large muscle group, then one small muscle group.
    D) strongest muscles before weakest muscles.
    15.
    During an effective workout your muscles become
    A) atrophied.
    B) flexible.
    C) overloaded.
    D) weak.
    16.
    When the resistance force is movable, the exercise is said to be
    A) static.
    B) dynamic.
    C) mobile.
    D) repetitious.
    17.
    Resistance-training exercises that do not require free weights or a machine are called
    A) standard exercises.
    B) basic exercises.
    C) calisthenic exercises.
    D) free exercises.
    18.
    The most effective way to develop a resistance-training program for all areas of the body is through
    A) circuit training.
    B) aerobic exercise.
    C) plyometrics.
    D) pilates.
    19.
    When lifting objects from the floor, use your
    A) upper-arm muscles.
    B) back muscles.
    C) leg muscles.
    D) lower-arm muscles.
    20.
    If you do 10 push-ups, one right after the other, you have done
    A) a rep of 10 sets.
    B) a set of 10 reps.
    C) 10 sets.
    D) a series of 10 sets.
    Match each term with the corresponding definition.

    1. A series of repetitive muscle contractions that build strength and endurance
    2. One completion of an activity or exercise
    3. A group of consecutive reps for any exercise
    4. An exercise designed primarily to strengthen the shoulders
    5. An exercise designed to strengthen the legs

    A. Military press
    B. Exercise
    C. Rep
    D. Lunge
    E. Set

    im begging u for help... i have to graduate early so i can tour with my band, i feel bad cause im the only one holding us back.. and ive tried so hard to study. im just realllly slow.

    • ANSWER:
      1B
      2A
      3C
      4C
      5B
      6A
      7C
      8D
      9B
      10C
      11D
      12C
      13A
      14B
      15B
      16B
      17D
      18A
      19C
      20B
      1B
      2C
      3E
      4A
      5D

  12. QUESTION:
    How do I go about creating a home training program?
    I went on bodybuilding.com, but so many of the things are to do at gyms. I need a program kind of laid out for me.

    I want to run 5k(later 6k) 2 or 3 times a week. I love running and I want to do well in cross country when school starts again.

    For training, I really don't know what to do. I mean, I've been changing what I do all the time. I usually do online videos (Toneitup, Pilates, Bodyrock, stuff off exercise.tv). I'll do about 30 minutes total between the videos, all focusing on one specific area of the body.

    I'm a vegetarian and I'm trying to get more protein in (egg whites are getting kind of boring though). I think I'm going to start using a protein powder.

    I want my workouts to be short (no more than a half hour), but really effective. What are some examples of workouts like this? The only equipment I have is a mat, a swiss ball and some 5lb dumbells (although I'm not opposed to buying heavier ones). I'm pretty good at making use of stuff around the house (eg piano bench for decline push-ups), but some things just can't be replicated.

    I'm 16, 5'0 and I weigh 95lbs.

    I just really want to get toned and I feel like I've been doing it wrong for so long.

    • ANSWER:
      Get a copy of Oxygen magazine. It's a fitness magazine for women. They have not only great weight training tips, but also some fun and effective cardio routines.

      Good vegetarian sources of protein include beans and legumes (including tofu, soy, hummus, and lentils), nuts (including nut butters like peanut butter), and seeds. Greek yogurt has a lot of protein. Use the plain kinds and add your own fruits to avoid getting too much sugar.

  13. QUESTION:
    slightly disabled, need an indoor exercise routine?
    I'm a 49-yr-old woman with a few physical limitations. I have moderate to severe bursitis in both shoulders, moderate to severe tendinitis in both knees, two old breaks in my left hand, and two damaged nerves in my right foot where the foot flexes. So I can do only limited range-of-motion with my arms, nothing specialized; I can try to build up to pushups but I do pay for it with somewhat increased pain, and no swimming, chinups or specialized weightlifting. I'm also told (all this is from several concurring opinions from orthopedic surgeons and physical therapists) not to do any squats or knee lifts, or leg presses. However I can do leg lifts till the cows come home. No problem with crunches, and my back is pretty good, and will only get better with exercise and stretching. I do have good stretching training. Now, I've read (see BowFlex) that consistent anaerobic exercise, i.e. weight workouts, whether using my own body weight or a separate weight, can not only build a healthier body but also result in weight loss over the body in general, by building muscle mass and some other mechanism I forget. Can you help me with an indoor exercise routine, i.e. a list of specific exercises? Walking and running, as well as stairstepping or aerobics, are out due to the nerve damage in the foot - one wrong move and I can't walk for a while. I don't have the money for a BowFlex, but what do you-all think of that new over-the-top/bottom-of-the-door exerciser? Or is it a waste of money? I can afford a basic weight bench and bar with a few weights, but that will do so little. I tried Pilates, but will only be able to do it after I get somewhere, same with yoga. So basically muscle-building exercises within my limitations is what I need. Thanks!
    The over the door thing is the Body by Jake Tower 200. I'll put up a separate question for it.

    • ANSWER:
      hi,
      not sure but there are some exercises like T'ai Chi and some more which can keep you fit and these are indoor as well.
      not sure if this site can help you to find some indoor exercises.