well…start out by lifting weights.
for building muscle tone, its a lot better to do a smaller number of repititions with a heavier weight.
running will help in the legs. i personally run 3 miles a day, but to start u should try to do a mile. also..sprints up a hill.
Hey mate, if you really want to gain lean muscle you need to workout 4-5 times per week. I’d recommend lifting as much as you can to really promote muscle growth. You’ll need to do 3 different exercises per muscle with 3 sets of 8-10 reps with a 1-2 minute break in between sets. For example for your tricep you could do:
Close Grip bench Press
Tricep Pushdowns
Dips
You’ll also need to consume at leat 1.5-2grams of protein per kilo of bodyweight. Also try eat smaller more frequent meals, say every 2-3 hours apart. This helps your body use the calories more effectively rather than using what it needs and just storing the rest as fat. Also eating more regularly increases your metabolism. I’ve included a link in the resourse section that can help you with gaining muscle that might interest you.
Hope this helps and good luck!
Step1 Eat a good breakfast every day. You should eat a balanced breakfast with extra protein (eggs are an excellent source) every morning. Don’t skimp on carbohydrates, though. Good sources of carbohydrates, such as whole-grain breads, will help boost your energy. Protein will help maintain that energy through the day by keeping your blood glucose level stable. Also, adequate protein is essential for building muscle quickly. Eating breakfast will help kick start your metabolism each day, which will give you the energy you need for your workouts and will help burn unwanted fat.
Step2 Add protein powder, protein drinks or protein bars to your diet. Protein powders and bars provide amino acids essential for building muscle. When you are trying to build muscle quickly, adding proteins to the diet from meats won’t usually be sufficient. While you should try to eat a balanced diet with plenty of meats, fruits, vegetables and grains, you should also supplement with the protein supplements specifically formulated for muscle building.
Step3 Work out with free weights, such as barbells and dumbbells. When muscles are not worked out through weight-bearing exercises, they have no need to get bigger and won’t. Stated another way, when you lift weights, you place stress on existing muscle tissue, and this signals the body that stronger, bigger muscle tissue is needed. Your muscle cells, in turn, grow to accommodate the changes in your lifestyle. Exercise machines are great for enlarging, toning and strengthening muscles, but in order to make muscles bigger most quickly, you should use free weights.
Step4 Do squats, push ups, pull ups and abdominal crunches. These exercises should be done in addition to your weight-lifting routine. Alone, these kinds of exercises will build muscle, but not as quickly as working with free-weights. However, squats push ups, pull ups and abdominal crunches will increase your endurance, work out muscles that may have been missed during free-weight training and will help define and sculpt your muscles.
Step5 Rest your muscles every second or third day. This is especially important at the beginning of your new muscle-building program. Muscles must have time to heal and rest, or they will not grow. If you work out heavily with weights every day without a break, you will only cause injury to your muscles. A break every second or third day will help you build muscle more quickly.
Food.
There is no greater muscle building nutrient than regular old food (good, healthy food of course, lean proteins and complex carbs like veggies and oats).
But eating food (or even taking supplements) won’t work if you don’t then stimulate the muscle to grow. That means lifting heavy weights.
Use supplements only as a last stage, not a first stage. This applies no matter what your blood pressure. (And yes, you can lift heavy weights with high blood pressure but you have to watch your breathing – don’t hold your breath during the lift. See a doctor first.)
I’m 99% sure you’re problem lies with your calorie intake. You can gym 7 days a week until you’re blue in the face but if you don’t eat enough calories you’re gonna have little to zero results.
If you are of average height and weight, you need to eat 5-6 meals per day with 500 calories each (medium to big size meals).
Go to this website and use the calculator to determine the amount of calories you need to maintain your weight. Then add 500 to that number – that’s the amount of calories you need to eat everyday (even on your rest days) if you want to build muscle.
You don’t need to go to the gym more then four days a week and you don’t need to ’shock’ your muscles, you need to supply your body with sufficient nutrients. It’s amazing how many people spend months in the gym without getting this basic thing right. Your muscles aint gonna grow if you don’t feed em!
Check out the second link for a 15 other reasons why you might not be building muscle.
Try changing your workout routine to shock your muscles. Also make sure you try and get plenty of protein inside you within 15 minutes after your workout ie. a high-protein drink. Have a look at the maximuscle website, they offer a good range of products. I can personally recommend their product called cyclone, it does exactly what it says.
Creatine is you best choice, everything else is just waste of money. I tried most of those supplements and only creatine worked for me. Sometimes when I used it I tend to think that it is drug, because of the results I get, however it is not. It has relatively few side effects comparing to other supplements. I would also recommend you to drink whey shake before and after workout for maximum results.
Different things work for different people, not everybody’s workout is the same.
You really just have to head into the gym and experiment, see which exercises you like, and which ones you dont like.
Make sure not to neglect bodyparts such as only training pecs and biceps, train everything, back, legs and every other body part.
There are bad and good pills to help you loose weight. Don’t take anything that says it will reduce appetite. That can cause all kinds of side effects. Also, alot of those pills contain high amounts of speed which is never good.
For the good pills, take natural supplements. You will also need to exercising for them to work properly. If exercising, I recommend Slimmetry dietary supplement. All it contains is Green Tea Extract, Yerba Mate Extract, Birch Extract.
Some others:
CLA 500 to help reduce fat and promote lean muscle retention
Glucose Health includes chromium picolinate, an essential trace mineral that plays an important role in activating a key enzyme involved in metabolism.
Another good supplement is Carb Blocker 2 which helps block absorption of both sugars and starches.
Go to http://Arcameda.com and search the site for these items or click on Weight Management then supplements. Exercising and drinking plenty of water.
It is possible. You’ll just have to get your protein from a different source. Beans are a good source of protein. You can also buy protein shakes, powders and bars.
Some of the best bodybuilding foods are vegetarian.
Egg whites (about 4) – 100 calories, 25g protein, 4g carbs, 0g fat
Whey protein powder (1 scoop) – 120 calories, 24g protein, 3g carbs, 1g fat
Cottage Cheese (1 cup) – 180 calories, 28g protein, 8 carbs, 5g fat
Make sure to get your healthy fats from nuts (almonds, peanuts), seeds (sunflower, pumpkin), and olive oil. And try to eat at least one serving of veggies and one serving of fruit at each main meal.
::edit::
If you’re going vegan (and not vegetarian), then the 3 foods I listed above are off limits. In that case, you should eat plenty of legumes (especially lentils), nuts, nut butters (peanut butter or almond butter), and seeds for your protein.
Max Marie: Not that it’s the diet that I follow, but a high protein diet does build muscle. What does every champion body builder eat (besides massive doses of ‘roids)… it’s pretty obvious… high protein diets. Of course not all of the protein will be used for muscle. Not all carbs will be used for energy. The point of a high protein diet is not to be instantly turned into bulk (if only it were that easy), but to create a positive nitrogen balance in the body that puts it in an anabolic (muscle building) state and keeps it out of a catabolic (muscle breaking) state. If you have links to these studies, I would like you to supply them. Nutrition, and especially nutrition for athletes, is something that interests me greatly.
btw, while Brendan Brazier is a great athlete (and filthy rich from selling his overpriced VEGA), he is not by any means someone to look at for serious muscle building. Mike Mahler (vegan) should be the role model for just about any veg*n looking to get big and strong.
Do core exercises also try pilates and lifting weights.Because core exercises like pull-ups or crunches and pilates will burn fat while weight lifting replaces it with muscle.
First off, you’re killing yourself with the high protein diet bit. Studies have show that high protein diets for body builders do not build muscle. Your body can only absorb so much protein a day. The rest goes down the toilet.
Second: YES! There are many vegetarian and vegan bodybuilders and athletes. VegNews just profiled a bunch of them.
Check out Brendan Brazier.
It depends on exactly how deep the cut is and exactly where on the wrist. If his hand is numb he probably cut the muscle and needs stitches, unless your capable of doing it for him, I strongly advise you to take him the hospital, give fake numbers if you have too. If he bled a lot, he hit an artery and again, he’ll need a doctor for that. I hope everything works out ok and for his sake, I think you should force him to go.
Sure.
There are lots of vegetarian athletes:
Salim Stoudamire, professional basketball player
Ricky Williams, professional football player
Scott Jurek, elite ultramarathoner
Bill Goldberg, world champion pro wrestler
Bill Pearl, bodybuilder
Bill Walton, NBA All-Star basketball player
Killer Kowalski, professional wrestler
Luke Cummo, contender in UFC Ultimate Fighter
Vegetarian bodybuilders:http://www.vegetarianbodybuilder.com/
You are right. Your muscles are getting bigger but still covered with fat, so it only looks bigger, not fitter.
The only way to burn fat is cardio. Here is a good plan for a bodybuilder:
3 days a week
30-45 mins a day
Make it intense enough so it would be a bit hard to speak while breathing. If you are out of breath then you are overdoing it.
Cardio also burns muscles if you are not training them. So don’t worry about losing muscles
Cheers
If he discovers he cannot feel anything in that hand and/or he can’t move fingers of that hand, or it turns cold and blue – he will see a doctor, but then it will be too late. Permanent damage then could even require ampuitation.
If you are a true friend you will tell his parents about this. His anger at you isn’t nearly as important as his life is to us all.
first of al your friend needs help one way or another as for the actual cutting depends where how deep and whAT way the way to cut your wrists is actually up the way as this is harder to stitchand stop the bleedind so dont tell them this nand make sure they see a doctor as this hAS heartache wrote all over it take care steff
Since You’re doing basketball and baseball , I personally think that workout plan plus the some noxplode will help you little dude , If you have not got a solid workout plan you can go on here and it helps http://www.realmusclemen.info with your train important muscle like your twitch ones which Im sure you will need since your doing basketball and baseball. Be sure to get noxplode aswell since its the best on the market right now
good luck to you
Considering that there are vegetarian powerlifting champions (Bill Manetti,) vegan Ironman triathletes (Brendan Brazier and Ruth Heidrich,) vegan Olympic gold medalists (9 time track and field gold medalist and SI’s Olympian of the century, Carl Lewis,) and a vegan won the UFC (Mac Danzig,) I’d say you can do whatever you want with your body as a veg*n. You do need more protein as an athlete than the average person does, but most veg*ns get more than their daily needs anyway so it’s not hard to do.
Sorry to give you some tough love here, but the only reliable way to lose fat without losing muscle is
a) intense weight lifting
b) adjusting your diet
I know you said “other than diets” but you are lying to yourself if you think there is any exercise program that will be more effective than eating right. Eating right is 80% of the challenge and any serious fitness professional (who is honest and not trying to get you to buy their program) will tell you so.
Cardio is great as an extra calorie burn – but without intense weight lifting, all cardio will do is burn fat AND muscle. Please, please don’t expect to lose fat and build muscle on a cardio program.
Since your weight training program appears to be effective so far, stick with that. But to get rid of the fat that’s hiding the muscle, you need to eat properly. There’s not enough room in this space to go into full detail, but you want to eat slightly excess calories on your workout days and significantly lower calories on your non-workout days (I’m assuming you are lifting 3x/wk). Excess means probably 50 to 100 calories more than you burn. Lower calories means about 500 calories less than you burn. (I don’t know your exact weight and height, so I’m estimating here.) That should get you to lose at least a pound of fat a week and continue to make small muscle gains. I’m not sure if I’m allowed to put links here but a great site for all this is http://worldfitnessnetwork.com .
Yes it’s certainly possible. Visit http://www.veganfitness.net/forum/index.…
They have forums for many types of sports, including power and strength, bodybuilding and working with weights.
A number of members include photographs; take a look at those powerful vegans in the forums I’ve mentioned and you’ll have the answer to your question!
There is a lot of advice on diet, and if you join you can ask specific questions.
I always start with a 15 minutes of yoga to strech up and add tonus to those small muscles you ain’t using all that often. (you can find yoga DVD at almost every department store)
Then I go on to the main course: Using dumbells I start with 8 to 12 standing Arnold press, then I imidiatelly do 8 to 12 pull ups then imidiatelly I do 8 to 12 bench press (with dumbells lying on an exercise ball)
Afterwards I do 30 sit-up and a minute on my back with my legs up 4 inch from the ground.
I do this 3 times in a row
all of this 3 times week
I dont know if it will work for you but it worked well for me. Hope you get lots of succes with your work out!
LOL….sorry i had to laugh.
i thank you very much for this question because i had just got back yesterday from a clinic in southeast Idaho, to write a paper about the busiest weight loss practice in the region.
the way they attacked obesity AND I QUOTE what they told me “Muscle is the secret to not only what we all strive for, but the solution to the obesity problem” i strongly belief in that and have seen greet results on my clients(i’m an educated trainer).
As outlined in many excellent fitness articles on the internet, total energy outflow is the sum of resting energy expenditure (REE), the thermic effect of food (TEF) and the energy used related to exercise (TEE). Under most circumstances, REE is the largest component of total energy expenditure (2).
A number of factors direct REE such as your age, height, genetics, environmental temperature and muscle mass, the only controllable one of the list is your muscle mass. Muscles control REE by the synthesis and break down of muscle protein, so the more muscle you have, the more turnover, the greater number of calories expended.
NOW what that means is that the more muscle you have, the more calories you will burn. That is a fact and that is the best way to eat at ur stubborn fat storage thats been there for years.
BEST OF LUCK TO YOUR FRIEND
protein and carbs help build muscle mass.
carbs can be gotten from rice and practically all vegetables.
protein contrary to popular belief, is extremely easy to get on any diet. it would actually be better of to be vegetarian to build muscle then to eat meat because there isn’t any saturated fats (for the most part) which would overlay the muscular shape. the whole “160 pounds of chiseled steal, under 180 pounds of flab!”
I like to start with moves that combine as many muscles groups as you can. Like squats, push ups, bench presses, and lunges. Do yoga and stretching, and sprints if you need to lose weight.
But after 4 to 6 weeks you will plateau, which means you’ll stop seeing any improvements more matter how much you do. To get past the plateau you need to change the types of weight lifting you do, change your whole routine, drastically. If you keep doing the same things they will stop giving you results. Google weight lifting routines to give you ideas. I also include a lot of different free weight exercises. Get creative, there is no magic formula except what you find works for you.
Do 4-5, 40 minute sessions of moderate intensity cardio per week plus your weight training routine. This and a high protein/calorie deficient diet will make you loose weight and maintain muscle mass. You won’t gain muscle and loose fat though.
sorry to say, but those from those “8 pounds of muscle” you gained, probably 1 or 2 pounds of that was actually muscle. You should increase your reps to build muscle endurance, along with your cardio routine.
Creatine is about as good as it gets without getting a little crazy.
There are a ton of vitamin schedules you can look up and try out that will increase the receptiveness of your muscles.
It’s also important to be religious about your protein and creatine schedules. Make sure you are taking protein supplements as a supplement, not your primary source. Fish and chicken, and lots of it is your friend! You should also look into getting some caisin (sp?) protein for before bed. It takes longer to digest.
But seriously, the oft overlooked necessity for gaining muscle mass is calorie consumption. Lifting heavy will promote muscle growth more rapidly than low resistance sets, as well.
It’s a bit early for you to be lifting in that rep range because your form could not possibly be that good yet.Whey has the highest biological value of any protein source for humans.It’s not protein alone that will make you grow because you need to take in far more calories then you’re burning.If you don’t you run the risk of breaking down lean muscle for energy so good sources of carbs are a necessity for gaining mass,Rice,pasta and oatmeal are amongst the best for this purpose.You need to get protein every three hours to retain a positive nitrogen balance.Beef,eggs,chicken and pork are some of the better sources but you must include a balance of other good food to remain healthy and get ALL of the nutrients that you need.A 3-8 rep scheme will probably work better because of the lactic acid that it creates.This will help raise you growth hormone levels but for now just concentrate on proper form.You’re probably using Body Fortress if you get it from Wal Mart.You can get Designer Whey from DPSNutrition.net for even less and it’s 47% better than regular whey because it’s hydrolyzed and glutamine enriched
First of all your friend does not seem to know the proper way to build muscle and lose fat at the same time. He needs to cut down on his carbohydrates, which include foods made out of white flour and sugars. He needs to eat 100% whole wheat or multigrain foods, but not in a overindulgence manner. He needs to use light weight until he acquires enough strength to go a little heavier. To sum it up he needs to cut down on his caloric consumption and eat plenty of vegetables and lean cuts of meat, which contain protein. Last but not least getting plenty of cardio on a daily basis is of big importance! Cardio meaning walking or riding a stationary bike and doing outdoor activities to omit bordem!
I don’t believe that working out at a young are will spurt your growth, i started when i was 14 an my brother did nothing and we are around the same height, but i am in better shape than he is. concentrate on doing squats, press ups and pull ups, use your body weight instead of weights to build endurance and strenght, i disagree with the comment left above mine that it can harm you, in my opinion will be of good benefit for you, just don’t go lifting anything to heavy, as i said, use your own body weight
You cant get ripped or build the muscle your wanting until your body starts to produce enough testosterone when you get full blown into puberty. Jus get in the habit of working out now and you will be well on your way in a few years.
But no, working out will not stunt your growth.
My man, tell your buddy to focus on putting the excess weight that he has, off before he begins a heavy muscle-building routine. He can do this through low weight-high rep exercises (20-30 reps/set) He is putting unneeded stress on his organs (namely his heart) if he attempts too much without proper preparation (ie. losing weight) The muscle that he puts on, if any, will be unnoticeable due to the layer(s) of fat lying above them. Granted, some fat will be burned away during exercise, but nowhere near as much as with a cardio-weightloss plan.
It all begins with diet, and if he is obese, as you suggest, and he is pulling in a surplus of 3000 calories/day..his gains will be minimal, while his risks are put through the roof
well…start out by lifting weights.
for building muscle tone, its a lot better to do a smaller number of repititions with a heavier weight.
running will help in the legs. i personally run 3 miles a day, but to start u should try to do a mile. also..sprints up a hill.
Hey mate, if you really want to gain lean muscle you need to workout 4-5 times per week. I’d recommend lifting as much as you can to really promote muscle growth. You’ll need to do 3 different exercises per muscle with 3 sets of 8-10 reps with a 1-2 minute break in between sets. For example for your tricep you could do:
Close Grip bench Press
Tricep Pushdowns
Dips
You’ll also need to consume at leat 1.5-2grams of protein per kilo of bodyweight. Also try eat smaller more frequent meals, say every 2-3 hours apart. This helps your body use the calories more effectively rather than using what it needs and just storing the rest as fat. Also eating more regularly increases your metabolism. I’ve included a link in the resourse section that can help you with gaining muscle that might interest you.
Hope this helps and good luck!
A good diet with plenty of protein. Do not use drugs, just eat and exercise properly.
Step1 Eat a good breakfast every day. You should eat a balanced breakfast with extra protein (eggs are an excellent source) every morning. Don’t skimp on carbohydrates, though. Good sources of carbohydrates, such as whole-grain breads, will help boost your energy. Protein will help maintain that energy through the day by keeping your blood glucose level stable. Also, adequate protein is essential for building muscle quickly. Eating breakfast will help kick start your metabolism each day, which will give you the energy you need for your workouts and will help burn unwanted fat.
Step2 Add protein powder, protein drinks or protein bars to your diet. Protein powders and bars provide amino acids essential for building muscle. When you are trying to build muscle quickly, adding proteins to the diet from meats won’t usually be sufficient. While you should try to eat a balanced diet with plenty of meats, fruits, vegetables and grains, you should also supplement with the protein supplements specifically formulated for muscle building.
Step3 Work out with free weights, such as barbells and dumbbells. When muscles are not worked out through weight-bearing exercises, they have no need to get bigger and won’t. Stated another way, when you lift weights, you place stress on existing muscle tissue, and this signals the body that stronger, bigger muscle tissue is needed. Your muscle cells, in turn, grow to accommodate the changes in your lifestyle. Exercise machines are great for enlarging, toning and strengthening muscles, but in order to make muscles bigger most quickly, you should use free weights.
Step4 Do squats, push ups, pull ups and abdominal crunches. These exercises should be done in addition to your weight-lifting routine. Alone, these kinds of exercises will build muscle, but not as quickly as working with free-weights. However, squats push ups, pull ups and abdominal crunches will increase your endurance, work out muscles that may have been missed during free-weight training and will help define and sculpt your muscles.
Step5 Rest your muscles every second or third day. This is especially important at the beginning of your new muscle-building program. Muscles must have time to heal and rest, or they will not grow. If you work out heavily with weights every day without a break, you will only cause injury to your muscles. A break every second or third day will help you build muscle more quickly.
Protein,Amino Acids, Creatine, No-Explode, Omega 3, And a weigth Gainer…
Brent Messer
Exercise Science Degree
Certified Personal Trainer NSCA-CPT
Sports Performance Coach USA-Whttp://www.fitnessweightlossandhealthblo…
Try using Creatine. its working for me!
Food.
There is no greater muscle building nutrient than regular old food (good, healthy food of course, lean proteins and complex carbs like veggies and oats).
But eating food (or even taking supplements) won’t work if you don’t then stimulate the muscle to grow. That means lifting heavy weights.
Use supplements only as a last stage, not a first stage. This applies no matter what your blood pressure. (And yes, you can lift heavy weights with high blood pressure but you have to watch your breathing – don’t hold your breath during the lift. See a doctor first.)
I’m 99% sure you’re problem lies with your calorie intake. You can gym 7 days a week until you’re blue in the face but if you don’t eat enough calories you’re gonna have little to zero results.
If you are of average height and weight, you need to eat 5-6 meals per day with 500 calories each (medium to big size meals).
Go to this website and use the calculator to determine the amount of calories you need to maintain your weight. Then add 500 to that number – that’s the amount of calories you need to eat everyday (even on your rest days) if you want to build muscle.
You don’t need to go to the gym more then four days a week and you don’t need to ’shock’ your muscles, you need to supply your body with sufficient nutrients. It’s amazing how many people spend months in the gym without getting this basic thing right. Your muscles aint gonna grow if you don’t feed em!
Check out the second link for a 15 other reasons why you might not be building muscle.
Try changing your workout routine to shock your muscles. Also make sure you try and get plenty of protein inside you within 15 minutes after your workout ie. a high-protein drink. Have a look at the maximuscle website, they offer a good range of products. I can personally recommend their product called cyclone, it does exactly what it says.
Creatine is you best choice, everything else is just waste of money. I tried most of those supplements and only creatine worked for me. Sometimes when I used it I tend to think that it is drug, because of the results I get, however it is not. It has relatively few side effects comparing to other supplements. I would also recommend you to drink whey shake before and after workout for maximum results.
For total information pertaining to muscle building and all supplements check out this site http://www.nononsensemusclegain.blogspot.com.ch… this helps.
eat high calorie healty food, take a BSN stack with alot of water, and avoid booze,
sdfgsd
Different things work for different people, not everybody’s workout is the same.
You really just have to head into the gym and experiment, see which exercises you like, and which ones you dont like.
Make sure not to neglect bodyparts such as only training pecs and biceps, train everything, back, legs and every other body part.
i like brents answers the best he can advise u the best here..
There are bad and good pills to help you loose weight. Don’t take anything that says it will reduce appetite. That can cause all kinds of side effects. Also, alot of those pills contain high amounts of speed which is never good.
For the good pills, take natural supplements. You will also need to exercising for them to work properly. If exercising, I recommend Slimmetry dietary supplement. All it contains is Green Tea Extract, Yerba Mate Extract, Birch Extract.
Some others:
CLA 500 to help reduce fat and promote lean muscle retention
Glucose Health includes chromium picolinate, an essential trace mineral that plays an important role in activating a key enzyme involved in metabolism.
Another good supplement is Carb Blocker 2 which helps block absorption of both sugars and starches.
Go to http://Arcameda.com and search the site for these items or click on Weight Management then supplements. Exercising and drinking plenty of water.
It is possible. You’ll just have to get your protein from a different source. Beans are a good source of protein. You can also buy protein shakes, powders and bars.
Some of the best bodybuilding foods are vegetarian.
Egg whites (about 4) – 100 calories, 25g protein, 4g carbs, 0g fat
Whey protein powder (1 scoop) – 120 calories, 24g protein, 3g carbs, 1g fat
Cottage Cheese (1 cup) – 180 calories, 28g protein, 8 carbs, 5g fat
Make sure to get your healthy fats from nuts (almonds, peanuts), seeds (sunflower, pumpkin), and olive oil. And try to eat at least one serving of veggies and one serving of fruit at each main meal.
::edit::
If you’re going vegan (and not vegetarian), then the 3 foods I listed above are off limits. In that case, you should eat plenty of legumes (especially lentils), nuts, nut butters (peanut butter or almond butter), and seeds for your protein.
Max Marie: Not that it’s the diet that I follow, but a high protein diet does build muscle. What does every champion body builder eat (besides massive doses of ‘roids)… it’s pretty obvious… high protein diets. Of course not all of the protein will be used for muscle. Not all carbs will be used for energy. The point of a high protein diet is not to be instantly turned into bulk (if only it were that easy), but to create a positive nitrogen balance in the body that puts it in an anabolic (muscle building) state and keeps it out of a catabolic (muscle breaking) state. If you have links to these studies, I would like you to supply them. Nutrition, and especially nutrition for athletes, is something that interests me greatly.
btw, while Brendan Brazier is a great athlete (and filthy rich from selling his overpriced VEGA), he is not by any means someone to look at for serious muscle building. Mike Mahler (vegan) should be the role model for just about any veg*n looking to get big and strong.
Do core exercises also try pilates and lifting weights.Because core exercises like pull-ups or crunches and pilates will burn fat while weight lifting replaces it with muscle.
First off, you’re killing yourself with the high protein diet bit. Studies have show that high protein diets for body builders do not build muscle. Your body can only absorb so much protein a day. The rest goes down the toilet.
Second: YES! There are many vegetarian and vegan bodybuilders and athletes. VegNews just profiled a bunch of them.
Check out Brendan Brazier.
It depends on exactly how deep the cut is and exactly where on the wrist. If his hand is numb he probably cut the muscle and needs stitches, unless your capable of doing it for him, I strongly advise you to take him the hospital, give fake numbers if you have too. If he bled a lot, he hit an artery and again, he’ll need a doctor for that. I hope everything works out ok and for his sake, I think you should force him to go.
Sure.
There are lots of vegetarian athletes:
Salim Stoudamire, professional basketball player
Ricky Williams, professional football player
Scott Jurek, elite ultramarathoner
Bill Goldberg, world champion pro wrestler
Bill Pearl, bodybuilder
Bill Walton, NBA All-Star basketball player
Killer Kowalski, professional wrestler
Luke Cummo, contender in UFC Ultimate Fighter
Vegetarian bodybuilders:http://www.vegetarianbodybuilder.com/
You are right. Your muscles are getting bigger but still covered with fat, so it only looks bigger, not fitter.
The only way to burn fat is cardio. Here is a good plan for a bodybuilder:
3 days a week
30-45 mins a day
Make it intense enough so it would be a bit hard to speak while breathing. If you are out of breath then you are overdoing it.
Cardio also burns muscles if you are not training them. So don’t worry about losing muscles
Cheers
If he discovers he cannot feel anything in that hand and/or he can’t move fingers of that hand, or it turns cold and blue – he will see a doctor, but then it will be too late. Permanent damage then could even require ampuitation.
If you are a true friend you will tell his parents about this. His anger at you isn’t nearly as important as his life is to us all.
first of al your friend needs help one way or another as for the actual cutting depends where how deep and whAT way the way to cut your wrists is actually up the way as this is harder to stitchand stop the bleedind so dont tell them this nand make sure they see a doctor as this hAS heartache wrote all over it take care steff
Since You’re doing basketball and baseball , I personally think that workout plan plus the some noxplode will help you little dude , If you have not got a solid workout plan you can go on here and it helps http://www.realmusclemen.info with your train important muscle like your twitch ones which Im sure you will need since your doing basketball and baseball. Be sure to get noxplode aswell since its the best on the market right now
good luck to you
he will die if he keeps cutting his wrist
Considering that there are vegetarian powerlifting champions (Bill Manetti,) vegan Ironman triathletes (Brendan Brazier and Ruth Heidrich,) vegan Olympic gold medalists (9 time track and field gold medalist and SI’s Olympian of the century, Carl Lewis,) and a vegan won the UFC (Mac Danzig,) I’d say you can do whatever you want with your body as a veg*n. You do need more protein as an athlete than the average person does, but most veg*ns get more than their daily needs anyway so it’s not hard to do.
Sorry to give you some tough love here, but the only reliable way to lose fat without losing muscle is
a) intense weight lifting
b) adjusting your diet
I know you said “other than diets” but you are lying to yourself if you think there is any exercise program that will be more effective than eating right. Eating right is 80% of the challenge and any serious fitness professional (who is honest and not trying to get you to buy their program) will tell you so.
Cardio is great as an extra calorie burn – but without intense weight lifting, all cardio will do is burn fat AND muscle. Please, please don’t expect to lose fat and build muscle on a cardio program.
Since your weight training program appears to be effective so far, stick with that. But to get rid of the fat that’s hiding the muscle, you need to eat properly. There’s not enough room in this space to go into full detail, but you want to eat slightly excess calories on your workout days and significantly lower calories on your non-workout days (I’m assuming you are lifting 3x/wk). Excess means probably 50 to 100 calories more than you burn. Lower calories means about 500 calories less than you burn. (I don’t know your exact weight and height, so I’m estimating here.) That should get you to lose at least a pound of fat a week and continue to make small muscle gains. I’m not sure if I’m allowed to put links here but a great site for all this is http://worldfitnessnetwork.com .
Wait till you turn 18 and then get White Flood / NO-Xplode with a good protein shake. (ON, BSN etc). Post which use Cellmass/Purple Wraath
Yep!
I’m not a muscle-head, but I am a runner. Veganism does my body good.
Yes it’s certainly possible. Visit http://www.veganfitness.net/forum/index.…
They have forums for many types of sports, including power and strength, bodybuilding and working with weights.
A number of members include photographs; take a look at those powerful vegans in the forums I’ve mentioned and you’ll have the answer to your question!
There is a lot of advice on diet, and if you join you can ask specific questions.
I always start with a 15 minutes of yoga to strech up and add tonus to those small muscles you ain’t using all that often. (you can find yoga DVD at almost every department store)
Then I go on to the main course: Using dumbells I start with 8 to 12 standing Arnold press, then I imidiatelly do 8 to 12 pull ups then imidiatelly I do 8 to 12 bench press (with dumbells lying on an exercise ball)
Afterwards I do 30 sit-up and a minute on my back with my legs up 4 inch from the ground.
I do this 3 times in a row
all of this 3 times week
I dont know if it will work for you but it worked well for me. Hope you get lots of succes with your work out!
Creatine will just make you fatter unless you work out. Workout with the creatine and the creatine will actually help convert the fat to muscle.
LOL….sorry i had to laugh.
i thank you very much for this question because i had just got back yesterday from a clinic in southeast Idaho, to write a paper about the busiest weight loss practice in the region.
the way they attacked obesity AND I QUOTE what they told me “Muscle is the secret to not only what we all strive for, but the solution to the obesity problem” i strongly belief in that and have seen greet results on my clients(i’m an educated trainer).
As outlined in many excellent fitness articles on the internet, total energy outflow is the sum of resting energy expenditure (REE), the thermic effect of food (TEF) and the energy used related to exercise (TEE). Under most circumstances, REE is the largest component of total energy expenditure (2).
A number of factors direct REE such as your age, height, genetics, environmental temperature and muscle mass, the only controllable one of the list is your muscle mass. Muscles control REE by the synthesis and break down of muscle protein, so the more muscle you have, the more turnover, the greater number of calories expended.
NOW what that means is that the more muscle you have, the more calories you will burn. That is a fact and that is the best way to eat at ur stubborn fat storage thats been there for years.
BEST OF LUCK TO YOUR FRIEND
protein and carbs help build muscle mass.
carbs can be gotten from rice and practically all vegetables.
protein contrary to popular belief, is extremely easy to get on any diet. it would actually be better of to be vegetarian to build muscle then to eat meat because there isn’t any saturated fats (for the most part) which would overlay the muscular shape. the whole “160 pounds of chiseled steal, under 180 pounds of flab!”
I like to start with moves that combine as many muscles groups as you can. Like squats, push ups, bench presses, and lunges. Do yoga and stretching, and sprints if you need to lose weight.
But after 4 to 6 weeks you will plateau, which means you’ll stop seeing any improvements more matter how much you do. To get past the plateau you need to change the types of weight lifting you do, change your whole routine, drastically. If you keep doing the same things they will stop giving you results. Google weight lifting routines to give you ideas. I also include a lot of different free weight exercises. Get creative, there is no magic formula except what you find works for you.
Do 4-5, 40 minute sessions of moderate intensity cardio per week plus your weight training routine. This and a high protein/calorie deficient diet will make you loose weight and maintain muscle mass. You won’t gain muscle and loose fat though.
sorry to say, but those from those “8 pounds of muscle” you gained, probably 1 or 2 pounds of that was actually muscle. You should increase your reps to build muscle endurance, along with your cardio routine.
protein shakes or powders will do the trick, its cheating a bit but it will work
Creatine is about as good as it gets without getting a little crazy.
There are a ton of vitamin schedules you can look up and try out that will increase the receptiveness of your muscles.
It’s also important to be religious about your protein and creatine schedules. Make sure you are taking protein supplements as a supplement, not your primary source. Fish and chicken, and lots of it is your friend! You should also look into getting some caisin (sp?) protein for before bed. It takes longer to digest.
But seriously, the oft overlooked necessity for gaining muscle mass is calorie consumption. Lifting heavy will promote muscle growth more rapidly than low resistance sets, as well.
Any cardio loses body weight.
It’s a bit early for you to be lifting in that rep range because your form could not possibly be that good yet.Whey has the highest biological value of any protein source for humans.It’s not protein alone that will make you grow because you need to take in far more calories then you’re burning.If you don’t you run the risk of breaking down lean muscle for energy so good sources of carbs are a necessity for gaining mass,Rice,pasta and oatmeal are amongst the best for this purpose.You need to get protein every three hours to retain a positive nitrogen balance.Beef,eggs,chicken and pork are some of the better sources but you must include a balance of other good food to remain healthy and get ALL of the nutrients that you need.A 3-8 rep scheme will probably work better because of the lactic acid that it creates.This will help raise you growth hormone levels but for now just concentrate on proper form.You’re probably using Body Fortress if you get it from Wal Mart.You can get Designer Whey from DPSNutrition.net for even less and it’s 47% better than regular whey because it’s hydrolyzed and glutamine enriched
First of all your friend does not seem to know the proper way to build muscle and lose fat at the same time. He needs to cut down on his carbohydrates, which include foods made out of white flour and sugars. He needs to eat 100% whole wheat or multigrain foods, but not in a overindulgence manner. He needs to use light weight until he acquires enough strength to go a little heavier. To sum it up he needs to cut down on his caloric consumption and eat plenty of vegetables and lean cuts of meat, which contain protein. Last but not least getting plenty of cardio on a daily basis is of big importance! Cardio meaning walking or riding a stationary bike and doing outdoor activities to omit bordem!
pulses,egg,milk,meat,fish,leafyvegetable… &groundnut etc r the chife source of proteins
Eggs, lean meat
I don’t believe that working out at a young are will spurt your growth, i started when i was 14 an my brother did nothing and we are around the same height, but i am in better shape than he is. concentrate on doing squats, press ups and pull ups, use your body weight instead of weights to build endurance and strenght, i disagree with the comment left above mine that it can harm you, in my opinion will be of good benefit for you, just don’t go lifting anything to heavy, as i said, use your own body weight
How to be a strong and Healthy Veg*n athlete.http://www.veganathlete.com/ http://www.veganfitness.net/forum/viewto…http://vegannutrition.net/http://www.vegsoc.org/info/vegan-nutriti…http://www.vrg.org/nutrition/http://www.vegetarian-nutrition.infohttp://www.vegkitchen.com/tips/vegan-ath…
good luck.
You cant get ripped or build the muscle your wanting until your body starts to produce enough testosterone when you get full blown into puberty. Jus get in the habit of working out now and you will be well on your way in a few years.
But no, working out will not stunt your growth.
My man, tell your buddy to focus on putting the excess weight that he has, off before he begins a heavy muscle-building routine. He can do this through low weight-high rep exercises (20-30 reps/set) He is putting unneeded stress on his organs (namely his heart) if he attempts too much without proper preparation (ie. losing weight) The muscle that he puts on, if any, will be unnoticeable due to the layer(s) of fat lying above them. Granted, some fat will be burned away during exercise, but nowhere near as much as with a cardio-weightloss plan.
It all begins with diet, and if he is obese, as you suggest, and he is pulling in a surplus of 3000 calories/day..his gains will be minimal, while his risks are put through the roof