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Exercise
Exercise is fundamental to healthy living. Ask questions here about types of exercise and developing exercise habits in your life.
26,397 Questions
HOW DO YOU BUILD LEAN MUSCLE
(for men or women)
You will probably not be surprised to learn that the answer to the question "how do you build lean muscle" is proper eating and exercising!
The best overall approach involves three components:
1. Eating correctly, feeding frequency, sufficient protein
2. Strength training
3. Cardiovascular (cardio) exercise
I'll make a few suggestions about each and then suggest some excellent free programs.
(1) Here's how to cut through all the confusion about eating well. Eat a smaller meal about every three waking hours (5 or 6 meals per day). It's critical never to skip a meal, and to obtain sufficient protein at each meal. 'Sufficient' means at least 15 grams of protein per feeding if you are female and 20 grams of protein per feeding if you are male. Remember to drink plenty of fresh water. I suggest 3 quarts daily and adjusting your intake from there. Your protein should come from natural sources such as meats, eggs, and fresh caught (not farmed) fish. Don't consume dairy products (many people have an intolerance without being aware of it).
Avoid or strictly limit refined processed carbohydrates(apart from an occasional treat). Refined processed carbohydrates are a major cause of unwanted weight gain, obesity, insulin resistance, hypertension, heart disease, and many other diet related diseases and conditions.
Replace those foods with 'fat burning' foods and take advantage of the fat-burning thermic effect of these foods. (If you are unsure what these foods are, you will fine a list of refined processed carbohydrates and a list of fat burning foods, and more about the thermic effect of foods, further down this page.) Eating that way will boost your metabolism. Increasing your metabolic rate is the key to achieving and sustaining a low percentage of body fat.
(2) Proper strength training will build lean muscle, which is your METABOLIC FURNACE that will burn additional calories 24 HOURS A Day. Do a whole body routine. Concentrate on the basic, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Learn proper exercise technique and use it on every rep. You will find free routines for beginners and intermediates, as well as lots of other relevant information such as safety and warm-up tips, given as live page links further down this answer. Once you are able to train intensely, you'll experience DOMS. In order to ensure systemic recovery, wait 24 or 48 hours after all DOMS has disappeared before training again. Remember: you do not grow in the gym. What you do in the gym should stimulate growth during the recovery period. Exercise is like medicine: too little is ineffective and too much is counter-productive. Get plenty of sleep.
(3) Cardio will increase the calories your body uses during and immediately after exercise. Choose some kind of cardio exercise that you hate the least, so that you will stick with it and not give up after the first week. For a choice of free cardio plans (one easier plan, one slightly harder plan, and one intense plan), see the relevant live page links listed the bottom of this answer.
HOW DO YOU BUILD LEAN MUSCLE SUMMARY:
To build lean muscle you need to eat properly, engage in cardio exercise, and do strength/weight training one or two afternoons per week. You can use that program from now until your dotage. If you adopt it and make it habitual, you are going to build lean muscle. You will love the way you feel and look. (Before changing your exercise habits, you may wish to get the blessing of your own physician especially if you have any known disease or condition
All the above will enable you to build lean muscle.
So, for the free list and plans to show you how to do itstep-by-step, at your own pace, use the page links given below:
1. Strength/Weight Training Programs -- how do you build lean muscle suitable for males or females, young or old, beginners or intermediates
2. Strength/Weight Training Exercises - Squats, Deadlifts, and Others
3. Mild Cardio to Burn Fat, Plan 1 (the easier plan)
4. Mild Cardio to Burn Fat, Plan 2 (the slightly harder plan)
5. Intense Cardio Plan to Burn Fat, Plan 3
6. List of refined processed carbohydrates (to avoid or limit),
7. List of Fat Burning Foods (to replace refined processed carbohydrates) and more about the thermic effect of these foods)
181 people + others elsewhere, found the 'how do you build lean muscle' answer page useful.
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Video: How do you build lean muscle and burn fat
How many calories did you burn on a 6 mile bike ride that took 40 min?
Depends on how hard you rode. If you got sweaty and winded, probably about 300.
If you lift weights and you impress girls does this mean they like you?
Just because you can impress a girl by lifting weights does not mean that she likes you or wants to date you. You probably just impressed her but other things about you might discourage her from liking you.
Form of yoga in which meditation is used?
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How can you read cardio graphs?
You need to specify what type of "cardio graphs" you mean. There are many types of heart tests including EKG or ECG, vector cardiographs, echocardiograms, and stress echocardiograms. They are all specialized medical tests and require an M.D. to legally interpret, but can be "read" by anyone capable of understanding them. The electrocardiogram is the easiest to interpret. One waveform representing one heartbeat is comprised of the P wave, The QRS, and the T wave. The PR interval represents the time interval between when the atria receive the signal (from the sino-atrial node) to beat, and the time when the ventricles receive the signal to beat. If this interval is too long, or outside the normal range, there is usually a heart block, referred to as an AV block. If the QRS is lengthened, that indicates another type of heart block of which there are 3 types (1st, 2nd, and 3rd degree block). The length of the ST interval and ST segmental depression are related to the transmission of the signal through the Perkinje fibers and the Perkinje network of the ventricles and are used in stress testing to determine heart damage or blockage of the coronary arteries. ST depression can also be used to determine if the patient is having a heart attack. This is just an elementary description of EKG interpretation and illustrates that the interpretation of these tests is quite complicated. There are many other factors that need to be considered such as history of heart attacks, electrolyte levels, age, risk factors, previous surgeries and lifestyle. Echocardiography is the observation of all 4 chambers and valves of the heart using realtime ultrasound imaging and involves Doppler and color-flow Doppler waveforms and flow velocities, including analysis of reguritant jets and valvular insufficiencies. Echo is used in conjunction with stress testing to analyze ventricular wall motion abnormalities indicating coronary artery blockage. This interpretation requires extensive experience and practice to interpret accurately. There are many textbooks in medical libraries that can be referenced to better understand the interpretation of EKGs and echocardiograms.
I am 205 and can bench in the mid 300lbs range. If you want to lift a lot you must train with a lot. 5 or 6 sets of 6 and less. And a crap load of protein is also a key factor. I went from 225 to 305 in 5 mths.
How do you lubricate a treadmill belt?
Get a silicone non-oil, non-petroleum based lubricant.
Spray the underside of the treadmill belt. On some models this can be down by just lifting the side of the mat and spraying underneath from each side. Go down the entire length of the belt that is available when the machine is off.
What is purpose of pulsing while lifting weights?
It brings additional result with muscular endurance.
they are traveling faster on their bikes because they have wheels and are doing less work. they are just pedaling.
Is yoga covered under the Ontario health insurance plan?
no its not covered by Ontario health insurance plan
What is the best daily routine for a 44 year old man?
The best daily routine for a 44-year-old man will depend on the fitness goals, current fitness levels in strength, endurance, and aerobic exercise types, the type of equipment available, and the time the man has. This is actually true of men and women of any age.
Which muscles do you use for punching?
When punching someone, you do many types of movements. When punching, you usually extend the arm and forearm and flex fingers..
Now there are over 50 muscles in relation to the upper limbs but we will go over the basics.
Since it will take a while to understand the anatomy, I'll give you a brief list of the muscles. This includes the arm and forearm.
Triceps (extension of the arm)
Anconeous (extension of the arm)
Flexor digitorum longus and superficialis (flexes joints of the fingers)
Can you describe the benchpress movement anatomically?
The Bench Press
- Grab the bar with a comfortable grip, not too wide or narrow. Make sure you wrap your thumbs around the bar. An open-palmed grip is dangerous. Your elbows should be directly below your wrists.
- Get decent foot placement. Leg drive is an underused aspect of bench pressing. Your feet will need to push off - or drive as you begin the pressing motion.
- Pull yourself slightly up towards the bar, squeeze your shoulder blades together, and then lower your upper back and traps back down to the bench. It should feel like you are resting your upper body weight upon your traps/upper back.
- Keep your shoulder blades tight, and slowly lower the bar. Visualize yourself bending the ends of the bar together along the horizontal plane. This technique will train you to keep your elbows in proper alignment. Also, by holding the bar with this pressure, you are tightening your grip on the bar, as well as putting yourself in the position to lower the barbell to a location below your pecs.
- With the bar on the chest, it's time to initiate the lift. Push off with your legs and explode the bar upwards along a natural, comfortable plane. Make sure that your shoulder blades are still tight and compressed. Lifting with your shoulder blades apart creates a longer travel, and restricts the weight you can press. It's also a good idea to get in the habit of visualizing the back's involvement with the bench press. Back development, and use, is a key ingredient in boosting your bench press totals.
With the rise in obesity, many people have now found the need to lose weight. These individuals turn to exercising to get the job done. Plainly spoken, if one takes in more calories than are used the individual will gain weight. With compound exercises such as chin up, push ups, squats, lunges, and step ups, weight loss comes more rapidly because many body parts are used to complete the exercise. If these exercises are carried out and a high level, weight loss will occur.
What are the 5 elements of tai chi?
I believe they are, although this is not the cycle;
Water, Earth, Wood, Fire, and Metal, but, these are not the "five elements of Tai Chi," in Daoist alchemy they are the five elements of nature. Additionally, in Chinese face reading, the five elements are often used. An example of a "fire" face, is Halle Berry, another example is Wesley Snipes, and a third one, although his is a mix of Wood and Fire, is Mike Tyson. The head of the Shaolin temple in New York Shi Yang Ming, is Earth and Metal I believe.
Those are just guesses though you'd have to purchase a book; the reason the Chinese place importance on "face types," has to do with the chi flow. For example, on a person with a "fire" face, their chi flows in a manner which makes them more prone to react emotionally to an injustice. As the element implies, "fire" faced people, are protective towards their loved ones, but, against people who attack them they, well, "burn" them. Metal faced people, their chi flows in a manner that grants them strength, both physical and mental.
However people are never exclusively one element, usually its a combination of two, and up to three elements. The most auspicious type of face to have, is a face that does not fit any one element, in other words a face that has all elements, and makes for optimal chi flow. It is people with "neutral" faces, among some Kung Fu experts in China, who are believed to posses the ability to master martial arts the fastest. Usually though in China, most martial artists are fire dominant, or metal dominant, when it comes to the shape of their face.
How long would it take to walk 700 miles?
"Normal" walking speed is around 4 miles per hour. At that rate it would take 175 hours of walking to cover 700 miles.
you can build your abb muscles by doing sit ups and abb workouts also you can flex your abbs while you run or walk
Don't push me over the edge I'm trying not to lose my head word?
It was originated from pirates sailing across the sea pushing prisoners off the edge of the boat the prisoners said of coarse "don't push me over the edge".
Statins have negative side effects. Most people have high cholesterol because of poor diet; it is healthier to change your bad habits and exercise than to take risky artificial chemicals into the body.
What should a 16 year old 175 pound average bench press be?
I am 15 years of age 140 pounds I am able to bench press 215 pounds if you could bench press your bodyweight than you are good but a great number would be your bodyweight multiplyed by 1.5 I only weighlift once a week and make sure not to overtrain as it can cause injury also you must eat a healthy diet if you want to see results or else you are not going to see progress also do not lift up weights to the point in which you start to get over developed.
Is 27 seconds a good time for a 14 year old girl in a 25 yard pool for the 50 freestlye?
Yes it is depending on how long you have been on swim team.... i have only been on it for a year and mine is 38 seconds, SWIM FAST.
What is the meaning of the meditation word alm?
I believe you are searching for the Hindu word "Ohm." Alms are charitable contributions. The coins you pitch into the Salvation Army kettle at Xmas time would be considered alms. The meditation word ohm means "the eternal." It is used for it's meaning and the vibrations contained in its sound are said to increase the intensity of the meditative state.
