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103 votes
15 answers
163k views

I am underweight. How do I gain weight and muscle?

I am a man in my twenties. Although I am 5 feet 6 inches (167 cm) tall, I weigh only 100 pounds (45 kg). I want to gain weight as soon as possible. How do I gain weight and muscle as fast as possible?
Mrinal Baruah's user avatar
54 votes
8 answers
19k views

What exercises should I perform to reduce fat on a specific area of my body?

I have had a couple of lower back surgeries in the past but I'm okay to do any activity. During the last 10 years I have gained a little more weight around the mid section but have been actively ...
6 votes
2 answers
2k views

What's a good strength training program for a beginner? [duplicate]

What are some good strength training options for someone just starting out? Specifically related to building a solid foundation of strength across all major muscle groups.
Eric's user avatar
  • 14.8k
50 votes
9 answers
37k views

I have extremely bad posture, what can I do?

I work 9 till 5 on my pc, then I go home, use my pc, then play a game or two. My problem is I'm always sitting in my chair and my posture is starting to get really bad! People say "just sit up ...
Adam's user avatar
  • 615
11 votes
3 answers
3k views

Aerobic vs anaerobic for better fat loss

I've read in this forum about aerobic and anaerobic training but i can't get an answer for my particular situation. I'm 35 years, male, 175cm , with 79kg, doing 3 or 4 exercises (2xrunning 5km/500 ...
LnxSlck's user avatar
  • 213
11 votes
1 answer
3k views

Why do my muscles ache the day after I lift ? How come not asap after my workout or during?

They say muscles ache after a workout because the workout causes wear and tear of the muscles. Why doesn't the pain start asap ?
Chani's user avatar
  • 315
15 votes
5 answers
5k views

Optimal exercises for an abdominal workout

In response to this answer, I was curious what exercises specifically target the abdominal muscles. Answers given so far include: Works abs directly: leg raises rollout Indirectly: squats My ...
eykanal's user avatar
  • 1,383
12 votes
4 answers
13k views

How to Increase height naturally? Are those ads gimmicks?

I'm 5'6, weigh 137, male and close to be 24 soon. I am not happy with my height. I love sports, basketball, soccer, and others. Being this short have some influence on sport activities I ...
WowBow's user avatar
  • 325
20 votes
3 answers
3k views

How to lose fat fast and healthily?

I want to lose some belly fat, get six-pack abs and look good naked. I want my muscles to show. Im of an average build, a bit too chubby to my liking. What can I do to achieve my goal? What pitfalls ...
K.L.'s user avatar
  • 2,398
63 votes
1 answer
7k views

What are the trade-offs of weight versus repetition?

When working out with weights, what is the impact of the trade-off between the amount of weights used the number of times an exercise is repeated For example, I can perform an exercise 3 sets x 10 ...
behzad's user avatar
  • 885
19 votes
4 answers
8k views

How can I get more "toned"?

Some background: I'm 6'1 and weigh approximately 152 lbs. I want to be toned (muscular and cut). Not big, but I want my muscles to be showing even when I don't flex. I especially want a six pack. ...
Undefined's user avatar
  • 292
33 votes
4 answers
10k views

Protein: How much is too much?

I'm currently taking in 100 grams a day of protien via whey powder. I used to take 250 grams when I was training. I've read that you should intake 1 gram per pound of body weight you have when ...
DustinDavis's user avatar
  • 1,455
27 votes
3 answers
9k views

How can I calculate my body fat percentage?

What methods can I use to calculate my body fat percentage?
Andreas Bonini's user avatar
106 votes
26 answers
45k views

Exercises for a programmer sitting by the PC all day [closed]

What exercises are recommended for people, who sit in front of the PC working for long hours?
Saif al Harthi's user avatar
79 votes
3 answers
13k views

Should I stretch after exercise?

Are there benefits with stretching right after exercising? Does stretching afterwards affect the risk of injury?
user avatar
70 votes
5 answers
7k views

Importance of Rest Days

Why are rest days important? When the weather permits, I jog (or otherwise work-out) every day, but people often tell me I should not, because rest days are important. What is the rationale behind ...
luispedro's user avatar
  • 953
21 votes
5 answers
103k views

How many calories to burn daily to see a change in weight within a month

My BMI is 26.8, which means that I am in the overweight category. When one hits a gym regularly every day, what is the minimum amount of calories that he should burn in order to see a change in his ...
user avatar
15 votes
4 answers
4k views

How to lose fat only in your thigh?

Let's say I am a pretty skinny guy with a fat thigh. Is it possible to lose fat exclusively in some part of the body? For example, is it possible to lose thigh fat while not losing any weight in my ...
Louis Rhys's user avatar
  • 1,017
14 votes
2 answers
4k views

How to lose fat and gain muscle at the same time?

Firstly, is losing fat and gaining muscle at the same time possible? If it is possible, what is the general nutrition and exercise plan to do it? Secondly, is losing fat and gaining muscle at the ...
JoJo's user avatar
  • 7,257
13 votes
3 answers
3k views

How can I gain weight and muscle weight?

I'm a 15 year old teenager, I am terribly underweighted due tot he fact when I was smaller I had nutrition issues (Skipping breakfast on most days, not eating consistent food, eating junk food, etc). ...
Bugster's user avatar
  • 301
135 votes
4 answers
145k views

Is it healthy to exercise a muscle when it's still sore?

Is it healthy or is it damaging to exercise a muscle while it's still sore from a previous workout?
Samuel Andrew's user avatar
9 votes
6 answers
37k views

Is it normal when starting squats to not have flexible enough ankles?

I've read a lot lately that if I want to build a lot of strength and start thinking seriously about putting on some size that I should use squats as a core workout. I'm only 65kg (143 pounds) and have ...
Marty's user avatar
  • 1,936
66 votes
8 answers
8k views

How can an overweight engineer get back in shape?

One year later - if anyone sees this note, just to say thanks. I now have 10% body fat, 85kg (started at 130!), and I run demi-marathons. After reading a vast quantity of books and papers (about 60 ...
Fattie's user avatar
  • 1,875
58 votes
9 answers
27k views

How to run without damaging your feet, knees or hips.

I want to start running. However I am afraid of damaging my feet, knees or hips by running on a regular basis. So what are the most important things to have in mind to avoid any dangers for my joints ...
student's user avatar
  • 733
30 votes
12 answers
20k views

How to lose weight when morbidly obese

I am a very overweight man at 400lbs (181 kg). I've been told by several doctors that I need to lose weight or else my health will get worse and worse. What exercises are safe for a large person? For ...
briddums's user avatar
  • 663
6 votes
3 answers
1k views

I am overweight and need to reduce?

I am an IT engineer and most of my time I spend near my PC. I noticed after a few months that I've gained a lot of weight and now it's at 100kg. Sounds too much to me. I have no medical conditions, ...
Shiv Kumar Ganesh's user avatar
15 votes
1 answer
5k views

Daily stretch routine to increase flexibilty and overall fitness?

Is there a standard (as much as can be standard) stretch routine that if used regularly over a period of time will increase/maintain flexibility and help my overall fitness level? I have a set of ...
Canuk's user avatar
  • 253
54 votes
4 answers
43k views

How do I properly breathe while swimming freestyle?

While using the freestyle technique of swimming, what is the proper way to breathe? Is using the nose to breathe out while under better or is there any difference? Is there a specific number of '...
James Mertz's user avatar
  • 3,418
30 votes
3 answers
6k views

Are calories the only important aspect of a diet? [closed]

I've recently started using apps like MyFitnessPal to calculate the amount of energy and nutrients I consume and do some simple number crunching for me. However, all these apps seem to be focused on ...
nopcorn's user avatar
  • 719
26 votes
3 answers
16k views

What is tabata? How effective is it?

What exactly is Tabata ? Is it just a form of HIIT ? What makes Tabata effective in fat burning or providing thermogenic effects ?
chrisjlee's user avatar
  • 1,237
13 votes
6 answers
7k views

What are the top intensive bodyweight exercises?

I am 22 and have tried two gyms, but I always fall back to burpees. I am looking for more exercises that are fun to do. require only bodyweight (and minimal equipment). are intensive and have even ...
Jesvin Jose's user avatar
12 votes
4 answers
20k views

Energy expenditure (calories burned) equation for running

There are numerous online calorie calculators for running (e.g. from runners world). What is the underlying formula for calculating energy expenditure while running? This post has an excellent ...
DilithiumMatrix's user avatar
10 votes
2 answers
2k views

Are these Workout Routines right for Body Building

The weightlifting-101 blog post on the stackexchange blog and posts on fitness.SE has helped me learn more about strength training and body building. My goal is body building (to bulk up) in short ...
Dave's user avatar
  • 265
9 votes
3 answers
1k views

How old should children be to train with weights?

I have heard a lot of different answers for this, from six to eighteen. I would like for someone who actually knows what age is appropriate to answer this. Also, how much weight training is safe for ...
Mazel Tov's user avatar
  • 213
77 votes
11 answers
8k views

Is there a best time of the day to exercise for weight loss?

For weight loss results is there a time of day that is most beneficial to exercise?
MandyK's user avatar
  • 891
39 votes
3 answers
58k views

Why is muscle size not proportional to strength?

This guy claims that Olympic powerlifters working in the 1-6 rep range can increase strength without increasing muscle size. http://www.bodybuilding.com/fun/topicoftheweek8.htm Trained Olympic ...
JoJo's user avatar
  • 7,257
33 votes
8 answers
19k views

What exercises are good to build up to performing chin-ups?

I can't do a single decent chin-up, are there any easy alternatives that I could build up in quantity as a forerunner to being able to do chin-ups? Alternatively are there are any weights exercises ...
going's user avatar
  • 3,326
16 votes
5 answers
2k views

How can I get a flat stomach?

I can do plenty of sit-ups and other ab exercises. I also have a house-mate who is a personal trainer so I know I'm doing them right. However, I can stick to a routine of doing reasonable quantities ...
going's user avatar
  • 3,326
13 votes
4 answers
2k views

Are ab exercises more useful to reduce belly fat than other exercises?

I have little bit belly fat which I want to reduce. So I started ab exercises (like sit-ups and crunches) month ago. It's much more difficult to me to do these kind of exercises than other e.g. ...
android developer's user avatar
7 votes
4 answers
4k views

Dynamic stretching as warm up

I'm mostly doing bodyweight exercises at home and have noticed that I can do most exercises better after a short warm up session. At the moment my warm up consists simply trying to get the muscles I ...
Baarn's user avatar
  • 4,705
6 votes
1 answer
296 views

What are the implications of diminishing levels of soreness in Delayed Onset Muscle Soreness (DOMS)?

A while back, I sent out the following query to a subject matter expert (through a different social media platform), but did not receive a reply. Thought I'd post it here to see if anyone with ...
Lisa Beck's user avatar
  • 226
19 votes
4 answers
67k views

Is it possible to measure calorie burn from heart rate alone?

I have a Polar heart rate monitor chest strap, and a compatible Android phone on which I can run a number of different apps for recording my heart rate. My primary interest is in how many calories I ...
Questioner's user avatar
17 votes
5 answers
4k views

Is weight loss possible without cardio?

I have been advised by my doctor not to do any running, dancing type of exercise which puts stress on my legs due to a leg condition. Being on bed rest for nearly a month and a very sedentary ...
Mayank's user avatar
  • 455
9 votes
3 answers
516 views

What is the (a) proper way to pool run?

What is the right way to pool run? Some specific questions I have are: Should you use a floatation device? What type? Should you just use a normal running motion? If not, what changes should you make?...
user avatar
8 votes
3 answers
2k views

How long does it take for muscles to recover?

I lift weights to get stronger and to look better, I wonder how long does it take for muscle to recover after workout. I do typical workout routine for every muscle group, I work out every muscle ...
Erasus's user avatar
  • 235
8 votes
1 answer
1k views

Metabolic Equations for Anaerobic Exercise?

I know several metabolic equations for estimating VO2 (and therefore calories burned) for steady state exercise, but how is VO2 and caloric expenditure estimated through exercises like power lifting ...
Ellocomotive's user avatar
  • 1,204
5 votes
3 answers
803 views

Beginner in physical fitness, need tips and advices

I am 18 years old, 174 cm tall, 60 kg weight male. I am very skinny, and haven't trained for ages. Last few years I've been living very unhealthy way of life - spending way too much time in front of ...
James's user avatar
  • 63
5 votes
3 answers
656 views

Useful measurements / tracking approach for a fitness strategy

I've been working on improving my overall fitness for the past few months. My strategy has been to try and integrate a bit more physical activity into my lifestyle gradually, with the thinking being ...
Adam Luchjenbroers's user avatar
71 votes
11 answers
6k views

Experiences with 'barefoot' running

I have heard a lot about the 'barefoot' running idea that has seemed to gain a lot of popularity with the book "Born to Run". The main idea is that the human foot has evolved to be very effective at ...
AmaDaden's user avatar
  • 967
21 votes
2 answers
48k views

Stronglifts 5x5: an effective program?

I was recently looking through the Stronglifts 5x5 workout, and I was wondering about its effectiveness. The program has some lofty claims (most do), has a ton of anecdotal evidence supporting it, and ...
Moses's user avatar
  • 5,880

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