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High Reps W/Low Weights Builds Muscle, Too

Want to build up your muscles in time for beach season? High reps with low weights may be the way to...

Posted by Haylen_WebMD_Staff

0 Replies | Reply | Watch This Discussion Report This | Share this:High Reps W/Low Weights Builds Muscle, Too Want to build up your muscles in time for beach season? High reps with low weights may be the way to...

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Reply: Healing up nicely

I never stopped moving. In the splint I exercised my fingers, wrist, and shoulder. The wrist was the worst. When...

Posted by Oopsla

3 Replies | Reply | Watch This Discussion Report This | Share this:Healing up nicely I never stopped moving. In the splint I exercised my fingers, wrist, and shoulder. The wrist was the worst. When...

Reply: exercise band

Here's a site with great videos ...

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:exercise band Here's a site with great videos ...

Reply: no energy

If all your bloods truly are okay, and there's absolutely nothing medically or psychologically or...

Posted by Rich Weil, MEd, CDE

2 Replies | Reply | Watch This Discussion Report This | Share this:no energy If all your bloods truly are okay, and there's absolutely nothing medically or psychologically or...

Reply: Back pain from working out!

Maybe you strained a muscle, but someone is going to have to examine it. Getting a proper diagnosis...

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:Back pain from working out! Maybe you strained a muscle, but someone is going to have to examine it. Getting a proper diagnosis...

Reply: If someone coughs in a steam room at the gym- will...

A lot of the cold viruses that we get live best at temperatures around body temperature and not...

Posted by Rich Weil, MEd, CDE

Take the Poll

Do you think that you can catch a cold or another illness from a person by being in the same steam room with them more easily than if you were just in a regular (non-steam) room?

1 Reply | Reply | Watch This Discussion Report This | Share this:If someone coughs in a steam room at the gym- will I inhale their bronchial infection, strep, etc.? A lot of the cold viruses that we get live best at temperatures around body temperature and not...

Reply: Belly fat and ileo-anal pouch surgery?

Yes, that's right, they are horizontal. What I was referring to was that the linea alba is cut and...

Posted by Rich Weil, MEd, CDE

Yes, that's right, they are horizontal. What I was referring to was that the linea alba is cut and that's generally the problem with healing of abdominal incisions. But you can still lose body fat with cardio and reduction of calorie intake, and tighten muscles in the abs and elsewhere with resistance exercise. There will certainly be results but you have to put in the time to see how it goes. I will post some very effective ab exercises for you, but if you have concerns about them you should should check with your odctor to make sure they are safe.

Make sure to stretch your low back before and after doing them (knee hugs, knee drops, knee-crossover, and hamstring stretches all will help). Here they are:

1. Bicycle Maneuver: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Bring knees up to about 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Keep even, relaxed breathing throughout.

2. Captain's Chair: Stabilize your upper body by gripping the hand holds and lightly pressing your lower back against the back pad. The starting position begins with you holding your body up with legs dangling below. Now slowly lift your knees in toward your chest. The motion should be controlled and deliberate as you bring the knees up and return them back to the starting position.

3. Crunch on Exercise Ball: Sit on the ball with your feet flat on the floor. Let the ball roll back slowly. Now lie back on the ball until your thighs and torso are parallel with the floor. Cross your arms over your chest and slightly tuck your chin in toward your chest. Contract your abdominals raising your torso to no more than 45 degrees. For better balance, spread your feet wider apart. To challenge the obliques, make the exercise less stable by moving your feet closer together. Exhale as you contract; inhale as you return to the starting position.

4. Vertical Leg Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands behind your head for support. Extend your legs straight up in the air, crossed at the ankles with a slight bend in the knee. Contract your abdominal muscles by lifting your torso toward your knees. Make sure to keep your chin off your chest with each contraction. Exhale as you contract upward; inhale as you return to the starting position.

5. Reverse Crunch: Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head or extend them out flat to your sides-whatever feels most comfortable. Crossing your feet at the ankles, lift your feet off the ground to the point where your knees create a 90-degree angle. Once in this position, press your lower back on the floor as you contract your abdominal muscles. Your hips will slightly rotate and your legs will reach toward the ceiling with each contraction. Exhale as you contract; inhale as you return to the starting position.

6. The ab exercise that almost all ab exercises are judged against is the simple crunch. The form is on your back, legs in air, knees and hips both at 90 degrees, arms in the air slightly pointed up and backward behind the head, and then contracting the abs while crunching up.

I hope that helps.

Take care,
RichView Thread

Posted by Rich Weil, MEd, CDE

3 Replies | Reply | Watch This Discussion Report This | Share this:Belly fat and ileo-anal pouch surgery? Yes, that's right, they are horizontal. What I was referring to was that the linea alba is cut and...

Reply: Muscle ache for days after work out

Hi Laura, In fact the build up of lactic acid is an immediate phenomenon that clears certainly...

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:Muscle ache for days after work out Hi Laura, In fact the build up of lactic acid is an immediate phenomenon that clears certainly...

Reply: intense sneezing after exercise

Thanks Haylen!

Posted by Rich Weil, MEd, CDE

2 Replies | Reply | Watch This Discussion Report This | Share this:intense sneezing after exercise Thanks Haylen!

Reply: running

Hi missconfusion, No, it's not supposed to hurt like that. I don't know why you're having all of...

Posted by Rich Weil, MEd, CDE

4 Replies | Reply | Watch This Discussion Report This | Share this:running Hi missconfusion, No, it's not supposed to hurt like that. I don't know why you're having all of...

Reply: Newbie to dieting help!!

Yes, squats will help with glute (both front and rear squats - bar across your chest and across...

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:Newbie to dieting help!! Yes, squats will help with glute (both front and rear squats - bar across your chest and across...

Reply: Gaining weight and inches after excersize

Thanks for the update. Here are some other reosurces thatw ill help. ...

Posted by Rich Weil, MEd, CDE

8 Replies | Reply | Watch This Discussion Report This | Share this:Gaining weight and inches after excersize Thanks for the update. Here are some other reosurces thatw ill help. ...

Reply: Redistributing Belly Fat

No, fat cells don't move around like that. They are fixed in place by connective tissue. Instead,...

Posted by Rich Weil, MEd, CDE

2 Replies | Reply | Watch This Discussion Report This | Share this:Redistributing Belly Fat No, fat cells don't move around like that. They are fixed in place by connective tissue. Instead,...

Reply: Pain in my feet due to exercise

I don't know why your feet hurt. Go ahead and check the men's or women's health community here at...

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:Pain in my feet due to exercise I don't know why your feet hurt. Go ahead and check the men's or women's health community here at...

Reply: The Right Calorie Intake

Hi Readjay Congratulations on starting to take care of yourself, and on the 35 pounds. That's...

Posted by Rich Weil, MEd, CDE

Hi Readjay

Congratulations on starting to take care of yourself, and on the 35 pounds. That's terrific. Almost everyone experiences a stall in weight loss, and in reality you haven't entirely stalled, just slowed down. Keep in mind that the first 7-10 days of weight loss can be water, and so the rate of weight loss is deceiving because the water weight comes off so fast and there's so much loss. In the final analysis, if you stick with your plan you will lose weight. As for starving, you are losing 5 pounds a week. Your body is adapting to it and slowed down. It's natural that it happens, and so you need to not get discouraged and stay on plan. As I said if you stay on plan, you will continue to lose weight. At 425 pounds, 1200-1500 will cause a great deal weight loss. I encourage you to check your estimates carefully. Studies show that people can underestimate calorie intake by as much as 40%. But again, you are losing, it's just slowed down. It will pick up again.

I also suggest you get all the support and expert guidance on your diet and wt loss here at WebMD by checking out the Diet Community and the Weight Loss Clubs. Weight loss is hard on your own and can be a lonely business. The support and guidance will be extremely helpful.

You can post your diet-related questions to the Diet Community:

http://exchanges.webmd.com/diet-exchange

And here's the Food and Fitness Planner (which can help you estimate calorie intake)

http://www.webmd.com/diet/food-fitness-planner/summary

And the exercise calorie counter:
http://www.webmd.com/diet/healthtool-fitness-calorie-counter

And here's the 100-pound Diet Club. This iwll be extremely helpful for your success.

http://exchanges.webmd.com/dieting-club-100-lbs-exchange

You'll find everything you need to lose weight on all these sites. And of course, feel free to post back to the Fitness and Exercise Community any time you like. The support for exercise can be helpful too.

Congratulations again on taking care fo yourself.

Take care,
RichView Thread

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:The Right Calorie Intake Hi Readjay Congratulations on starting to take care of yourself, and on the 35 pounds. That's...

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Reply: Stalled & gained weight

Everyone tells me that muscle weighs more than fat. If you are gaining muscle from exercise, what are you worried...

Posted by megl1

6 Replies | Reply | Watch This Discussion Report This | Share this:Stalled & gained weight Everyone tells me that muscle weighs more than fat. If you are gaining muscle from exercise, what are you worried...

Reply: Relapse weight gain

You're welcome. If you get around to it post back and let meknow how it's going. Take care, Rich

Posted by Rich Weil, MEd, CDE

5 Replies | Reply | Watch This Discussion Report This | Share this:Relapse weight gain You're welcome. If you get around to it post back and let meknow how it's going. Take care, Rich

Reply: What am I doing wrong??

One of the most frustrating things about exercise and weight loss is the simple fact that you don't...

Posted by Rich Weil, MEd, CDE

2 Replies | Reply | Watch This Discussion Report This | Share this:What am I doing wrong?? One of the most frustrating things about exercise and weight loss is the simple fact that you don't...

Reply: Hair Loss and no sex drive

Hi Green, Your questions are better suited for the women's health community here at WebMD. Check...

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:Hair Loss and no sex drive Hi Green, Your questions are better suited for the women's health community here at WebMD. Check...

Reply: Help Me

A couple of suggestions. 1. Start with resistance exercise instead of cardio (although some...

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:Help Me A couple of suggestions. 1. Start with resistance exercise instead of cardio (although some...

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Reply: 14 lbs.--15 more to go

Congratulations on the weight loss so far. Your diet looks good, but I do think you could eat more fresh...

Posted by Tomato05

4 Replies | Reply | Watch This Discussion Report This | Share this:14 lbs.--15 more to go Congratulations on the weight loss so far. Your diet looks good, but I do think you could eat more fresh...

Includes Expert Content

Reply: Tingling in the back of my head during heavy exerc...

would love to know what you find out. i am 30 y/o f and also have this when i run but i also get it on my...

Posted by charicham

4 Replies | Reply | Watch This Discussion Report This | Share this:Tingling in the back of my head during heavy exercise would love to know what you find out. i am 30 y/o f and also have this when i run but i also get it on my...

Reply: Exercise and anxiety

Assuming a resting heart rate of 70 bpm, you're working at around 50% of your maximal heart rate at...

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:Exercise and anxiety Assuming a resting heart rate of 70 bpm, you're working at around 50% of your maximal heart rate at...

Reply: Are WiiFit's calorie calculations correct? And oth...

To my knowledge the calorie estimate for Wii has not been confirmed with studies. You can use the...

Posted by Rich Weil, MEd, CDE

To my knowledge the calorie estimate for Wii has not been confirmed with studies. You can use the following sites and select an activity that's close to it.
http://www.webmd.com/diet/healthtool-fitness-calorie-counter
http://www.cdc.gov/healthyweight/physical_activity/#calories%20used%20in%20typical%20activities
http://www.webmd.com/diet/food-fitness-planner/summary

Keep in mind that all of these are estimates. Calorie expenditure estimates, unless measured in a lab, can be close, but there will always be error.

Check out exercise tubing for resistance exercise at home. Tubing is inexpensive and versatile (you can do lots of exercises with them even in a chair) and a great way to get started with resistance exercise. You can start with a set of three for about $20. They come in colors to denote the tension. If you order them make sure to order the strap that allows you to attach the tube to a door (this is essential for many exercises), and if you want to work your legs, ask for leg straps. Here are some vendors that sell them.
www.performbetter.com/catalog/default.asp
www.power-systems.com

Here's a site with great videos http://www.body-mind-strength.com/resistance_tube_exercises/resistance_tube_exercises.html

Check out the Jungle Gym device http://www.strapsworkout.com/ (You can search for less expensive or if you want to spend more the TRX suspension system. They will allow you to do flyes, wide-grip and deep presses for your pecs, and many exercises for your arms, back, shoulders, and abs as well. You can hook them ona door. The Jungle Gym works just as well as TRX. If you don't want to purchase either, then get some push-up bars to work your pecs. And you can go to www.EXRX.net for exercises for your pecs and arms, and every other muscle group as well.

And you can check www.collagevideo.com for DVD's that might interest you.

Take care,
RichView Thread

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:Are WiiFit's calorie calculations correct? And other questions from a beginner... To my knowledge the calorie estimate for Wii has not been confirmed with studies. You can use the...

Reply: Exercising 2 months with no results

You're very welcome. Glad I could help you.

Posted by Rich Weil, MEd, CDE

5 Replies | Reply | Watch This Discussion Report This | Share this:Exercising 2 months with no results You're very welcome. Glad I could help you.

Reply: In pain

It's a good thing to do some light cardio the day after hard work when your very sore. Just do it...

Posted by Rich Weil, MEd, CDE

1 Reply | Reply | Watch This Discussion Report This | Share this:In pain It's a good thing to do some light cardio the day after hard work when your very sore. Just do it...

Reply: Is Tabata Training effective!!

It's high intensity which is a good thing. The thing is, there is lots of squatting, so your knees...

Posted by Rich Weil, MEd, CDE

Take the Poll

Is tabata training method effective!!

1 Reply | Reply | Watch This Discussion Report This | Share this:Is Tabata Training effective!! It's high intensity which is a good thing. The thing is, there is lots of squatting, so your knees...

Reply: Arms swollen after workouts ?

want to no the answer to 722 kitty

Posted by 3edcv

9 Replies | Reply | Watch This Discussion Report This | Share this:Arms swollen after workouts ? want to no the answer to 722 kitty

Sexy Butt Programs

http://14774argjaxt8oex-dzwps4jdy.hop.clickbank.net

I use to have a flat unshapely and unsightly butt, after using this program I feel so much better about the...

Posted by An_245069

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0 of 0 found this Resource helpful

0 Replies | ReplyReport This| Share this:Sexy Butt Programs I use to have a flat unshapely and unsightly butt, after using this program I feel so much better about the...

Workout Injuries: Prevention & Treatment

http://www.webmd.com/fitness-exercise/workout-injuries-pr...

Click the link above for common injuries, how to prevent and how to treat. Have you had a workout...

Posted by Haylen_WebMD_Staff

Was this Helpful?

2 of 2 found this Resource helpful

0 Replies | ReplyReport This| Share this:Workout Injuries: Prevention & Treatment Click the link above for common injuries, how to prevent and how to treat. Have you had a workout...

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