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Did I hurt my knee running?

Your Open QuestionShow me another ยป Did I hurt my knee running? I’m obese 26, 5’11, and 267 pounds. I’m doing insanity (workout program) and now running around my local park. Even though I’ve done insanity in the past when younger, and at a heavier weight, I never had any knee problems or noticed any other health complications. I in fact lost 40 lbs in 2 months. I’m trying insanity again.. And I’ve been forcing myself to do a lot of the jumping! The other day going down some steps I noticed that my right knee was hurting. I paid it no mind.. As it was only when I walked down steps.. My knee never hurt when I walked, run or going up the steps only going down. The next day I went walking w/ my brother for 4.66 miles.. At a 17 min per mile pace. Although I went walking I ended up jogging for 5 mins at a time and running for 1 min straight at a time it’s all I can do.. And 2 days after when I tried doing my insanity workout.. It was so hard to squat or jump up in place.. My knee is killing me! I’m on my 4th week of insanity and do not want to stop the program.. What can I do? I’m ordering knee braces.. I don’t care how overweight I am.. I do not intend on quitting. I will continue.. But I’m scared I’ve messed up my knee and the damage is long term. What to do?? Any input is welcome. Thanks in advance.

This question was not answered by a nutritionist, however another user commented.

Answer:

STOP the madness! All that jumping around shown in Insanity is not made for people who are really overweight :/ (all the participants in those vids are fit right?) Anyway, when you jump and do all of that high impact activity, you are bringing a lot of unnecessary pressure to joints that aren’t strong enough right now to handle the load. On top of that, if you have never been coached on how to “land” properly then you are just doing more harm than good to your knees AND lower back. I seriously recommend stopping the insanity based workout program. Cardio/plyometrics is only one tool in your war against fat anyway (and not even the most effective tool). Take up strength training and see your results come quicker. No joke. Weight training is not for the guys who want to “bulk up.” It’s for people who want to put on lean muscle boosts your metabolism and burns fat that helps you lose weight faster! One of the best programs I have seen that takes a functional approach to fitness and fat loss (without all the crazy knee breaking activities) is at Core Domination. Check em out => http://coredomination.com

My tummy is bulgy. How can I loose weight around my stomach?

This question was not answered by a nutritionist, however another user commented.

Answer:

Make first for sure that you eat a well balanced meal with minimal sweets, and soda pops, and other high sugars. Watch the fatty stuff and things high in saturated fat. The biggest contributor is the amount of calories you consume in a day. Ensure your portion sizes are not above the needed amount to maintain health. Your physical fitness program should include at least 20-30min a day of cardio-vascular exercise that causes you to sweat. You will begin to see a difference over time, but you must be consistent to reap the benefits. Good Luck, and don’t worry to much about a little bulge around the waist, just maintain a healthy lifestyle and be happy with yourself. Have a good day! ๐Ÿ™‚

How should I structure a fitness program for a 9 year old male?

How would I go about structuring and implementing a fitness program for a 9 year old male who has never undergone any serious physical training before? I understand that you should not use weights due to the risk of stunting growth and that you should provide a nutritious diet with a balance of protein and carbs. What I want to know is what exercises and how many reps, sets and circuits should I apply to increase muscle growth and density and how much cardio should be required to improve stamina? I have never done this before and so if you can give as detailed a reply as possible that would be helpful.

This question was not answered by a nutritionist, however another user commented.

Answer:

You really need to start where he is at. That is, check out his fitness levels. Children normally do lots of running around, climbing, kicking ball, throwing stones, cycling, swimming etc. Start off with these and see how well and far he can swim, run, play ball, etc. Even working on improving his abilities to swim, and his stamina for cycling, playing ball, walking, running, etc, will help. If he can walk 1 mile or run or cycle 1 mile already, then work on extending the distance, or shortening the time for these. A child of 9 years of age could be expected to help with household chores that might involve a bit of weightlifting, such as leaving out rubbish, bringing in wood or coal, etc, making the bed, which involves lifting the mattress. You could see what he can do in those areas and build on them. I would not be so worried about stunting growth as hurting his back. If you want to improve his fitness, then there is no need for heavy weights (these could hurt his joints). You could introduce a few weights using a filled water bottle in each hand but why not use his own body weight for things like press ups, squats etc. If he is not able to do these (perhaps because of weight or low fitness levels), then get him to do more exercise of the swimming, cycling, walking type. Children that age should be active for at least 90 minutes a day doing these kinds of activities.

How many calories do you think i burn?

okay, so i know that all you can give me is a rough guess, but thats all i need b/c i am so awful with calories and estimating how much i burn or take in. so i go to two hours of a tennis clinic. an hour and a half is things like drilling, and practicing. the last thirty minutes is fitness, we normally run stairs for ten minutes, sprints for ten minutes, and strengthening for ten minutes. then, i jog home, which is about two miles and is fairly flat the whole way. once again, i understand you can only give me a rough guess, but thats all i need.

This question was not answered by a nutritionist, however another user commented.

Answer:

it really depends on your body type, intensity of activity, break time etc. but if I type that into myfitnesspal generator I get: tennis, singles – 751 stairs – 156 sprints – 187 calisthenics (I used this as strengthening) – 83 jog 2 miles – 203 total – 1380 cals remember this is for my body so it could be anywhere from 900 – 1500 for you

Bulletproof Athlete Review Scam or Legit?

Bulletproof Athlete is a 16-weeks complete fitness training program. This is called Bulletproof Athlete on account of inside project Mike incorporated a few components of physical training that makes your physique perfect. But is it worth the money? Does it work?

This question was not answered by a nutritionist, however another user commented.

Answer:

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am i exercising enough?

i am 90 lbs overweight and just recently started exercising i walk 2 miles every morning and do sit ups at night i am losing 1lb daily, i know this will slow down but how long will it take to start slowing down? I know this is alot of questions to answer.

This question was not answered by a nutritionist, however another user commented.

Answer:

it is a good sign that you are approaching towards the fitness. Walking is very good for the body, it gives a very good cardio work out. Sit ups also good way to tone the ab muscles if you do properly. But, everyday you are not supposed to dot the sit ups as it may hamper the low back muscle erector spinae. The best way to loose the weight and get the complete fitness is to do a moderate weight training too. That will ensure the muscular fitness and check for the bone loos/osteoporosis too. Moreover, weight reduction is very much guaranteed if you do the wieght training combined with proper stretching and cardios. Well, there is no need to emphasis on the diet. You have to take protein rich diet. Excessive carbohydrate intake also add pounds in you. So you must be very careful in selecting your diet. If you want learn more on fitness and nutrition you are always welcome to write me.

Is this a healthy way to lose weight?

Hiya! Okay so I’m 5’5 and 125 lbs. I want to lose 10-15 lbs. If I eat two eggs for breakfast, a fruit bowl from school for lunch & some nuts, and a small portion of what ever my mom fixes for dinner. Then I will run AND walk around my neighborhood which is about 2 miles. I will also drink a lot of water. Is this a safe way to lose weight? How long do you thing it will take me to lose it? Thank you!โค

This question was not answered by a nutritionist, however another user commented.

Answer:

Definately! Well done for being sensible! Haha. I reckon you could lose it in a month, is that good? I mean healthy weight to lose it 3lbs a week, so 12 lbs a month might be possible, but don’t take my word for it, it depends on the metabolism, it took me 5 weeks to lose 7, but I have had a couple binges in between it’s a problem I have ๐Ÿ™ but good luck here are some extra tips 1) Eat in smaller portions, so you eat less! 2) If you are eating smaller portions, put it on smaller plates, this awesomely tricks the mind into thinking you have ate a bigger meal and you’re full up, so you eat less! 3) Also leave a bit on the plate at the end, it helps think you are full up 4) Set specific times to eat/workout, like lunch at 12pm snack at 2pm and Dinner at 5pm 5) Eat like 5-6 smaller meals a day, so breakfast, then fruit for snack, salad for lunch, fruit or yogurt or bread for snack then dinner and maybe another snack later on 6) Count the calories, a good site is fitness pal, you can log the exact foods you eat and it counts calories, fat, sugar and like everything, it even tells you how much you will lose if you do that meal every day! 7) Do not snack at night, not even after 7/8pm because it won’t digest and your body might store it as fat overnight as you don’t burn it off 8) Chew food slowly and enjoy it! If you eat mindlessly and not concentrating on enjoying it, and eating to fast, one you can get really bad stomach ache and two you just get hungry again 9) In addition to the last point, eat at the table or somewhere quiet, not by the t.v or while doing work, because you aren’t enjoying and digesting properly and get hungry again! 10) Eat LOADS of fruit and veg, they’re basically so healthy and give you all the nutrients you need, like literally the best thing to eat, you might not be a massive fan but it works and you don’t put any weight on from them! 11) Only eat when you are hungry, not when you want food while watching a film or never comfort eat out of guilt or something 12) Do not starve yourself or restrict the food intake by a lot, because you will put it back on anyway cause your body stores any food it does have as fat so you put on all the weight you lose! 13) Drink water, it is like the magic drink, it has nothing bad in whatsoever, it’s literally health liquid! Try to drink 8 glasses full and cold is best. Water has the ability to fill you up so you don’t get hungry, also raises your mood and is good for your insides. Cold water is best because your body has to use calories to warm it up before digesting. You may find you put on a couple pounds if you drink, loads, but will lose like twice as much after! 14) Brush teeth! If you brush your teeth after a meal even if you’re hungry you won’t be able to eat cause if you are like me you hate the taste of food when your teeth are minty and everything! 15) Chew gum, it helps the mind think it’s eating and stop from being hungry 16) Exercise obviously! An early morning run or walk will be good and help you lose loads, also maybe go to a gym? Only if you want though, walking and running does the same thing! 17) Don’t drink full fat soft drinks, they are LOADED with calories and sugar, you are literally drinking liquid calories that will not quench your thirst and basically cause so much weight gain 18) Remind yourself how much you want to lose and how badly you want to get there! 19) Don’t limit all fat and sugar from your diet, otherwise there can be some serious health risks and also you won’t be getting a balanced diet 20) DON’T STOP. even when you have reached your goal keep going, live on a healthy lifestyle, just eat goodies occasionally. Hope this helps took me ages to write lol but if I am helping someone I’m happy!

please help me to find the ab lounge plus product?

This question was not answered by a nutritionist, however another user commented.

Answer:

sorry not an answer but i am also looking for info on the ab lounge plus i just bought it today and was looking to warranty it on line and cannot seem to find where to do so it was not listed at fitness quest …if you find anything more would you please let me know. Thank you

Exercise for Butts? Photo is included?

I hate my butt. With a passion. It is literally shaped like an apple. It starts off big from the top and ends really small. It makes me feel disproportionate from behind. I have a pic below circling the parts I want to work on, if possible. What exercise can make my lower buttocks bigger? or my upper buttocks smaller. I hate it. hate it. hate it. Pic below http://tinypic.com/r/5xlxys/5

This question was not answered by a nutritionist, however another user commented.

Answer:

Your best option is to work out your entire but to shape it otherwise its not proportional. For a nice firm round butt I’ll give u a workout to follow it worked for me. Do each exercise 15-25X 3-5 sets depending on your fitness Squats Lunges (15-25 each leg) Donkey kicks Hip raises Ski jumps That’s a simple quick butt workout I used to do it daily but again it depends on your fitness. If you have any questions or need more body weight workouts email me.

body weight workouts?

I currently moved to a new state and have no Access to weights temporarily and trying to pack on some chest and arm and back mass my uncle is a personal trainer where I moved from but all his workouts include access to gym (except for push ups and pull ups :/ ) and was wondering what are some mass gaining workouts with body weight

This question was not answered by a nutritionist, however another user commented.

Answer:

Well unfortunately your uncle is probably telling you all this simply because if you want mass gaining workouts then you need weight. Body weight exercises are best for toning instead of putting on mass. If you have a pull up bar though then that’s great. Pull up’s are personally my favorite exercise even in the gym for back and lats and arguably throughout the fitness community the best as well. They’re are different combinations for hand placements to work different parts of your body. Go onto YouTube for pull bar workouts for which ever muscle you are trying to target. As for other workouts.. Ab exercises often don’t really need weight to get a good workout in so your good for that, but theres not too much else you can do. The best mass gaining home exercises i could think off the top of my head for you is finding items around your house and doing weighted pull ups, dips, and push ups. weighted pushups are defiantly annoying to do, but you gotta do what works for you. weighted dips aren’t as annoying, but just find like two chairs around your house and try it out. The problem with building mass is the rule of thumb usually goes less repetitions with high weight so you can’t really achieve that when you don’t have any weights or access to a gym. Again.. go onto YouTube and try typing things in like “home bodyweight workouts” or something and see if you can find any useful exercises for the time being. If you really want to build mass though, you’re going to have to find weights or get a gym membership