The question: "I'm nursing a minor lower-body injury right now, making workouts tough. But if I can't exercise, I go stir-crazy and feel like I'm losing my fitness—fast. Are there ways to stay in shape while I'm hurt, even if I can't go full out?"The expert: Celeb personal trainer Ashley Borden, author of Your Perfect Fit The answer: First things first, see your doctor before diving back into any exercise regimen. (And that's especially important if you're dealing with something major like a back or neck issue.) Borden suggests seeing a sports medicine doctor if you're really itching to exercise before your PCP's recommendation; because they regularly deal with patients looking to get back into workout-shape, they'll have a more comprehensive look into the timeline for healing up your injury.MORE: 5 Ways to Avoid an Injury While Training If you're nursing a lower-body injury such as an ankle sprain or lower-leg strain, utilize moves where you're sitting … [Read more...] about Q&A: How Do I Stay in Shape While Injured?
How do i build muscle
How can I build bigger calves but take less time? Answer: Your best bet is to steal a page from legendary trainer Vince Gironda, who first popularized this protocol for another guy who struggled with calf development: Arnold. Start with a weight that's roughly 30 to 40 percent of what you'd normally use for calf raises. Perform 10 sets of 10 repetitions. Here's the key: Rest for only 15 seconds between sets. Since calf-muscle-fiber makeup differs from that of bigger muscles, your calves recover too fast with the old three-sets-of-10 approach. This routine will challenge your lower legs, and it will take less than 10 minutes to complete, so you can do it every day. … [Read more...] about How can I build bigger calves but take less time?
Q: I've been hitting the gym a lot lately, and I'm loving the way most of my body looks. But despite doing handgrip exercises and some forearm curls, I have toothpicks for forearms. Any suggestions? -Ron W., Amarillo, TXA: You build big, muscular legs with heavy squats and deadlifts, right? Forearm muscles grow just like any other muscle in your body — by adding more weight. The biggest mistake guys make when trying to build handshake-crushing forearms is not using a sufficient load. Try the following strategies for the next 12 weeks, and you’ll be proud to wear your short-sleeved shirts again.Forearm Strategy #1: Lose the Wrist StrapsWithout a doubt, wrist straps will make pulling exercises easier. Truth be told, when your grip fails, the big muscles shut down. It seems like a logical solution to strap your hand to the bar and knock out a few extra chin-ups then and reap the benefits—but it’s not. Here’s why:1. Your active grip signals your nervous … [Read more...] about How Can I Build Thicker Forearms?
Nutrition and muscle building Q'n'A from the Belly Off Forum today...Q: Craig, I posted before and after pics. I feel better about myself and eat better. More enery and more motivation. I actually saved money buying only the items in the diet plan!One Question...Now that the belly is off, how do i put it back on with muscles i.e. - six pack. Should i change my diet to gain muscle?Thanks again. Great program.Answer:You should definitely change your program, no doubt about that. As for your focus, it depends.I actually have a rule based on this...At 5'8", a guy should be at least 150 pounds. For every inch taller, add 5 pounds. For every inch shorter, you can subtract 5 pounds.In general, once guys lose some fat, they'd probably look better by gaining muscle, rather than trying to lose more fat.To gain muscle, try www.PRWorkouts.comQ: Hi Craig, got a questionWhat do you think of the Eat Stop Eat book, i saw you were talking about it on your blog. Was wondering if it would be successful … [Read more...] about Nutrition For Belly Off & Building Muscle After Belly Off
The question: “I want to gain weight, but how can I do it in a healthy way?”The expert: Lisa Young, Ph.D., R.D., author of The Portion Teller PlanThe answer: Intentionally gaining weight is tricky because if you simply eat more food, you’ll end up feeling overly full and sluggish—which is no good. Luckily, there are three smart ways to go about gaining weight, says Young. First, eat more high-fat foods. But make sure to focus on healthy monounsaturated fats, not the saturated kind. “Don’t just load up on butter and full-fat cream cheese because that’ll leave you feeling gross," says Young. “Plus, those fats are bad for your overall health. Rather, snack on more nuts throughout the day, eat avocados with nearly everything, and put more olive oil on your salads and your breads.”Another option: Drink more juice. But we’re not talking about drinking juice and nothing else—we’re talking about having the sweet drink with … [Read more...] about “How Can I GAIN Weight in a Healthy Way?”
The question: "How Can I Tell If My Weights Are Heavy Enough?"The expert: Greg Justice, an exercise physiologist and author of Mind Over Fatter The answer: There's a very simple trick. Basically, pick up a bunch of free weights with one hand until you find the heaviest one that you can still, well, pick up and do a move with. (So, one bicep curl, if that's what you're going for. Or one chest press. Whatever move you're hoping to practice with). "Once you know the heaviest one you can lift, you'll want to choose a weight for your actual reps that's around 60 to 70 percent of the weight of your heavy one," says Justice. So let's say that you can lift a 15-pound weight in one arm at least once without falling over, but a 20-pounder is too much. Do the math: 65 percent of 15 pounds is 9.75 pounds, so try doing your reps with 10-pound free weights. Worried that's too heavy or will get you jacked and bulky? Seriously, don't. Read this inspiring piece on The Beauty of Lifting … [Read more...] about “How Can I Tell If My Weights Are Heavy Enough?”
There are tons of great reasons to work out—but if you're like 96 percent of people, building muscle probably isn't one of the things motivating you to make it to the gym. Only four percent of people are concerned about building muscle while exercising, according to a new online survey conducted by 24 Hour Fitness.Why isn't muscle building a priority for most gym-goers? Some people may feel intimidated by the weight room, says Lee Boyce, owner of Boyce Training Systems in Toronto (who is not affiliated with 24 Hour Fitness). Gender stereotypes may also play a role: "A lot of people associate lifting weights, strength training, and building muscle with the appearance of getting bigger, which is often seen as a masculine trait," says Boyce.MORE: Weight-Lifting Tips for WomenBut the association between weight lifting and bulking up is one of the biggest fitness myths out there. Pumping iron and building strong muscles won't automatically make you look like Popeye. Plus, … [Read more...] about Do You Go to the Gym to Build Muscle?
Body image refers to how an individual sees their own body, and especially how attractive they feel themselves to be. Many men and women are concerned about their body image. Body image is not just what we see in the mirror. It involves memories, assumptions, and generalizations, according to the National Eating Disorder Association (NEDA). Throughout history, humans have given importance to the beauty of the human body. Society, media, and popular culture often shape how a person sees their own body, but popular standards are not always helpful. Constant bombardment by media images can cause people to feel uncomfortable about their body, and this can lead to distress, illness and unhealthy behavior. It can affect how we interact with others, and how we feel about many aspects of our life. Body image refers to a person's emotional attitudes, beliefs, and perceptions of their own body. It has been defined as "the multifaceted psychological experience of embodiment." … [Read more...] about Body image: What is it and how can I improve it?
We spend around a third of our lives asleep, but the average amount of sleep Americans get each night has fallen in recent years. This has been linked to factors such as shift-work, multiple jobs and spending time watching television and using the Internet.1 The importance of getting sufficient, good quality sleep is increasingly recognized, but the scientific study and understanding of sleep is a relatively recent development.1 Sleep has become something of a national concern, in fact, with insufficient sleep now viewed by some as a public health problem.2 There are introductions at the end of some sections to recent developments that have been covered by MNT's news stories. Also look out for links to information about related conditions. The US National Institutes of Health (NIH) give the following guidance for how many hours of sleep are needed each night according to age group:1,3-5 Adults (between the ages of 18 and 64 years) - from 7-9 hours Pregnant women - additional … [Read more...] about How Much Sleep Do I Need? Why Do We Sleep?
In my last blog, we talked about strength training and building muscle while incorporating short intense cardio exercise for building healthy lean muscle tissue. In this blog, I am going to talk what we need to feed the body for muscle repair and growth. EXERCISE IS ONLY HALF THE BATTLE EATING FOR MUSCLE MASS WHY PROTEIN IS CRUCIAL FOR MUSCLE GROWTH WHEN TO CONSUME PROTEIN HOW MUCH PROTEIN IS ENOUGH? SPACE YOUR MEALS THE QUALITY OF PROTEIN IS AS IMPORTANT AS THE AMOUNT About eggs- don’t be fooled into thinking you should discard the yolks when eating eggs. Eat the whole egg. The protein is divided between the yolk and the white but the The yolks in eggs contain all the valuable vitamins and minerals such as A/D/E as well as cholesterol that naturally increases your testosterone levels necessary for muscle and strength building. Let’s also debunk a myth: eggs will not raise your blood cholesterol. If you want to keep your blood cholesterol in check, then stay away … [Read more...] about Building Muscle : The key to Staying Lean (Part II – Eating for Muscle Mass)