Comments for Get Ripped Quick

Comment on Should I continue weight training if my muscles are stiff and swollen? by Scott T

Scott T — Fri, 12 Mar 2010 19:47:59 +0000

If you are going to lift weights every day, you should alternate muscle groups. A trainer that worked with me awhile ago said it was best to do pushing exercises one day and pulling exercises another. I prefer to do legs and chest one day, then arms, shoulders and abs the next. Also, try to shift the exercises around a bit.
References :

Comment on What are the best workouts to build upper body muscle mass? by Mike

Mike — Fri, 12 Mar 2010 19:33:59 +0000

Please see exercise links below.

The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

*1) Burn more calories then you’re consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm

Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.

Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
Adults: http://www.halls.md/ideal-weight/body.htm
Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html

It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.

Here are two articles on how to break through a weight loss plateau:
http://www.webmd.com/content/article/86/99147.htm
http://www.webmd.com/content/pages/18/102117.htm

*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

The following are food pyramids and several articles on what you should eat everyday:
Food Pyramids:
http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d
http://www.mypyramid.gov/
Antioxidant Superstars – Vegetables and Beans:
http://www.webmd.com/content/article/104/107638.html
Antioxidant Loaded Fruits:
http://www.webmd.com/content/article/104/107640.html
Good Carbs Mean Better Weight:
http://www.webmd.com/content/article/100/105783.htm
The Benefits of Protein:
http://www.webmd.com/content/article/85/98824.htm
Some Fats Are Good For You:
http://www.webmd.com/content/article/49/40075.htm
Antioxidants in Green and Black Tea:
http://www.webmd.com/content/article/104/107641.html
What You Should Eat Daily:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml
Best Foods to Fight off Disease and Keep You Healthy:
http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml

*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you’re doing all exercises correctly.

The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
http://www.exrx.net/
Starting an Exercise Program:
http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm
Strength Training Basics:
http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm
Cardiovascular Machine Workouts:
http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm
Balance Your Way to a Stronger Body:
http://www.webmd.com/content/article/64/72314.htm
Understanding Your Training Heart Rate:
http://www.primusweb.com/fitnesspartner/library/activity/thr.htm
Exercise Errors:
http://www.primusweb.com/fitnesspartner/library/activity/errors.htm
Getting a Flat Stomach:
http://www.webmd.com/content/article/71/81365.htm
Weight Lifting – Does Order Matter:
http://www.webmd.com/content/article/80/96440.htm
Encouraging Exercise in Your Kids:
http://www.webmd.com/content/article/95/103524.htm
Strength Training Safe and Effective for Kids:
http://www.webmd.com/content/article/32/1728_81005.htm

*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.

Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!

*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.
References :
My 25 years of health research and experience.

Comment on Is it true that strength training is better than cardio? by Joy

Joy — Fri, 12 Mar 2010 19:22:59 +0000

Hi, there!

You mention losing weight. Are you asking whether or not strength training is better than cardio for losing weight?

If so, the answer is that both work for losing weight. The best fat loss reduction programs are centered on three activities: eating properly, cardio, and strength training.

At the bottom of this reply, I have added some free Internet resources that will give your lots of useful information and free programs. Of course, always check with your personal physician before significantly altering your diet or exercise habits. Here are some specific suggestions:

(1) If you are interested in improving your percentage of body fat, you should be eating a small meal about every three waking hours. Each meal should contain a minimum of 20 grams of protein from natural sources if you are male and 15 grams if you are female. By itself, this will boost your metabolism.

Avoid ALL processed (refined) carbohydrates (including dairy products). Keep your total daily carb intake to below 70 grams and get them all from natural sources such as organic vegetables and fruits. (If you go below 40 grams, there is no health problem, since there is no minimum daily requirement for carbs, but you may feel off or mentally sluggish.)

Drink plenty of water–at least 3 quarts daily.

(2) Do brisk walking regularly. This will not interfere with your strength training gains.

For example, walk 4 miles in just under 1 hour every other day. (If you haven’t been walking, build up to this rate and time slowly.) To use cardio to lose fat, walk more frequently, perhaps doing that walk 4, 5, or 6 times weekly. The best time to walk is before your first meal of the day.

This cardio will burn extra calories during and after your walks. Furthermore, it’s sustainable. Since fitness exercise is boring, why not listen to an educational audio program during it? If you are like me, doing so will enable you to look forward to your walks.

(3) Do intense strength training twice weekly. Do a whole body routine and concentrate only on the basic exercises, namely, squats, deadlifts, presses, rows, dips, and chins. Use perfect exercise technique with as much weight as you can handle.

This will increase your muscle, which is your metabolic furnace that will burn extra calories 24 hours a day.

Also, get plenty of rest. Never use an alarm clock. Remember: you don’t grow in the gym. You stimulate growth in the gym and grow between workouts.

Using this sustainable, natural program will be better for lasting fat loss than either strength training or cardio alone.

I hope this information helps you.

All my best wishes
References :
http://www.lasting-weight-loss.com/strength_training.html
http://www.lasting-weight-loss.com/walking-for-weight-loss.html

Comment on Should I continue weight training if my muscles are stiff and swollen? by SOOO CUTE

SOOO CUTE — Fri, 12 Mar 2010 19:22:59 +0000

You need to rest the muscles between workouts. If your muscles are sore then the workout wont be as effective. Rest a day or two in between.
References :

Comment on Does the intake of more protein significantly enhance muscle growth? by onlymatch4u

onlymatch4u — Fri, 12 Mar 2010 19:17:59 +0000

It can, but it can also over tax your kidneys and create many other problems that you don’t want to have. The key is to eat "complete" proteins and not just protein. Your body processes protein according to a "complete" protein "digestion curve." If you eat Jello for instance, that is one single amino acid and by eating it, it depletes your body of protein and can make you protein deficient. EGGS are the standard that all proteins are measured against because eggs contain the best configured amino acid configuration that most closely fits your ideal protein digestion curve.

Any excess protein you eat goes into storage as Saturated Fat. Protein is also used to make antibodies, enzymes, etc., so it’s much more than just muscle building. The key to building good quality muscles is to have a good balance of fats, carbs, and protein. Your body works much more efficiently when you do that. If you do what some lunatics are promoting to eat only egg whites and not the whole egg, you are actually depleting your body of good protein from the imbalance of amino acids. The yolk contains 1/2 of the proteins in an egg and all the vitamins and minerals. These people that tell you not to eat eggs due to the saturated fats are just simply ignorant of nutrition. To demonize saturated fats is ludicrous. Why would a mother’s body make milk for a baby that contains over 55% saturated fat if it were bad for you?

good luck to you
References :
CNT, B.A. biology & chemistry
advanced nutritional research

Comment on Is it true that strength training is better than cardio? by xox_bass_player_xox

xox_bass_player_xox — Fri, 12 Mar 2010 19:12:59 +0000

It depends on what your fitness goals are. In reality, for most people a combination of cardio and resistance training is best.
References :

Comment on What are the best workouts to build upper body muscle mass? by yums

yums — Fri, 12 Mar 2010 18:58:59 +0000

this article has some body building routines and also natural dietary needs for it that will help you out
References :
free useful articles and tips on almost any topic- http://www.free-articles.blogspot.com

Comment on Should I continue weight training if my muscles are stiff and swollen? by Allie

Allie — Fri, 12 Mar 2010 18:58:59 +0000

Well have you been stretching? If so and it persists, I could call a doctor and stop participating in it.
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Comment on Which parts should I build muscle on to achieve a feminine figure? by Robert

Robert — Fri, 12 Mar 2010 18:54:59 +0000

Just do whole body workouts. It will eventually become obvious what you are unhappy with.

Truthe, is this a turn off to you?
References :
http://www.bestforminc.com/images/products/347_1.jpg

Comment on Is it true that strength training is better than cardio? by First L

First L — Fri, 12 Mar 2010 18:49:59 +0000

not better but complementary.

cardio helps endurance, heart rate, etc..

strength helps build muscle.

so, the more muscle, you burn more fat… but, cardio is essential for fitness.
References :