Is an ideal weight really just about height and pounds? Not quite, because even a genius couldn't tell from those two numbers alone how much is actually body fat versus lean mass. No chart out there can truly give you the full picture.
If your goal is building muscle mass, you should set aside the idea of "weight loss" or burning fat for now. Building muscle requires anaerobic training, whereas losing weight—aside from maintaining a strict diet—comes from aerobic activities like walking, jogging, cycling, or rowing. Mixing both styles right at the start isn't ideal because they can work against each other. If you want to grow, you have to eat; if you eat, you won't lose weight; if you don't eat, you won't build muscle. It’s a cycle.
Since you want to achieve both goals simultaneously, I suggest focusing on anaerobic exercises first. Once you are satisfied with your muscle mass, you can transition into aerobic workouts paired with a specific nutritional plan.
Training every muscle group every single day lacks efficiency. Some muscles are simply too large to recover that quickly. Without proper rest and sleep, growth simply won't happen.
Here is my suggestion:
Day 1: Chest and abs. Day 2: Legs. Day 3: Back and biceps. Day 4: Shoulders and triceps.
The rule is to train groups by starting with the largest muscle and ending with the smallest, as larger muscles fatigue more rapidly.
I also recommend finding a friend to join you at the gym. To truly build mass, you must push your limits, and attempting that without a partner is neither safe nor wise.
When I mentioned "messing with your endocrine system," I was referring to how introducing external hormones can cause your body to stop producing them naturally. Everything works fine as long as your internal production kicks back in once you stop, but what happens if that process stalls?
I agree that long-time bodybuilders generally have enough knowledge and know exactly what they're doing. The issue lies with the rookies who want to pack on muscle mass instantly while barely stepping foot in the gym. They end up cycling through all sorts of combinations at massive doses.
By the way, it's important to note that there are both legal and illegal anabolic steroids, and using most of them leads to side effects like hair loss. Additionally, taking various hormones causes certain—mostly temporary—changes within the body.
That’s why I’d recommend anyone just starting out in bodybuilding, especially recreational lifters, to focus on training without any supplements first, aside from an optimized diet. Only after some time has passed, and they've gathered enough information, should they decide whether or not they want to use performance enhancers.
Well, I can say that I am aware of certain instances where individuals barely survived the irresponsible use of steroids and other 'chemicals.'
After all, why not ask any doctor what they think about playing around with one's hormonal system?
If someone still insists on packing on muscle mass this way, they ought to be under constant medical supervision and truly understand which substances are permissible and in what quantities.
I am no expert in this field, though I possess some knowledge.
Please do not suggest that human growth hormone alone can build that much muscle.
Messing around with hormones often ends tragically—it is easy to make a mistake, and death comes quickly. Even those who survive are left with lasting health issues.
Specific eye exercises can strengthen the ocular muscles, potentially reshaping the eyeball and addressing the root causes of nearsightedness, such as muscle atrophy. The catch is that you have to be incredibly disciplined with the routine, and you shouldn't use any other vision correction tools during the process.
The downside is that these results aren't permanent, so the exercises must be performed continuously.
How can you tell if your prescription is just slightly too strong?
Nothing regarding eye surgery is considered routine.
As of today, several methods exist for the surgical correction of myopia:
- mechanical iridotomy (I believe this is one of the oldest techniques, originating from the Soviet school)
- implantation of an intraocular lens behind the eyeball (a more recent technique, a true American specialty)
- laser lens thinning (there are both older and newer variations; the older method involves exposing the lens to a specific laser intensity for a few seconds, whereas the newer version begins with a horizontal incision to create a flap. Once the flap is opened, the standard thinning process occurs before the flap is replaced to heal. This allows for faster recovery and lowers infection risks, a technique frequently utilized by our local private clinics)
- insertion of semicircular implants around the iris area (the most cutting-edge method for correcting vision; unlike previous options, this procedure is reversible, meaning everything can be restored to its original state should complications arise)
Generally speaking, laser vision correction is a relatively safe procedure. However, it must be noted that a small fraction—roughly 4%—of operations do not succeed. While those odds are quite encouraging, one hopes not to fall within that 4%. Furthermore, because this is a relatively modern method, the long-term consequences are not yet fully understood, and some patients have reported occasional visual disturbances, particularly when viewing things at night.
I have been wearing glasses for 20 years. I started back in early high school with a fairly significant prescription of -0.50 and -0.75.
After that, I had checkups every six months where my prescription just kept climbing, so I eventually gave up on that approach and switched to a renowned specialist in another city. During those visits, I used some nasty eye drops and took certain pills that could only be obtained through specialty pharmacies—and they were quite expensive.
Following about 2-3 years of that treatment, my prescription stabilized, and I have sat at -3.50 in both eyes for over 15 years now.
A few final points:
- Vision should ideally stop changing after puberty (which is why laser eye surgery isn't performed on minors).
- Working out at the gym shouldn't impact your vision; even in weightlifting, changes only occur in the muscles being worked, which clearly doesn't apply to eye muscles.
- Regarding this, there are specific eye muscle exercises that supposedly correct vision, though apparently the effects are temporary and require constant practice; I haven't tried them, so I cannot say how accurate that is.
- I have heard claims that myopia can decrease for various reasons, but multiple medical sources have confirmed to me that reducing nearsightedness is practically impossible, unlike farsightedness in young people, which can sometimes improve without surgery or aids.
They aren't just makeup artists; they are trendsetters. They heard going to the gym was the latest craze, so they show up without having the slightest clue what they are actually doing there.
BTW, spending two hours at the gym is overkill. Isn't training for more than an hour or ninety minutes actually counterproductive for building muscle? Plus, you won't see any weight loss unless you include cardio.
Body Mass Index isn't going to give you a definitive answer regarding whether you are thin or overweight. Isn't the only true way to judge your weight by looking in the mirror and deciding if you are happy with what you see? 🙂
If you feel fine and aren't experiencing any issues, there is simply no need to gain weight.
Besides, you're still young. If you start putting on extra weight now—since building muscle is quite difficult—you might find yourself complaining ten years from now about being too heavy and wanting to lose it all. 😉
Can you train shoulders alongside triceps? It largely depends on the individual. Generally, the rule is to target larger muscle groups before smaller ones, while balancing front and back movements.
For shoulder training with dumbbells, there are effectively two key exercises (one for the anterior deltoids (1) and one for the lateral/posterior deltoids (2)):
1. Standing with feet slightly apart, alternate lifting the dumbbells—first left, then right. Start with arms relaxed at your sides, then lift them in front of you with a smooth motion (similar to pulling a rope) until they reach eye level, keeping your arms straight. It is crucial that elbows remain locked and the tempo stays steady during both the ascent and descent.
2. Using the same stance, lift both weights simultaneously out to the sides rather than alternating. With arms hanging at your sides, raise them outward without bending the elbows until they are level with your shoulders, hold briefly at the top, and lower them back down.
Ultimately, there is little benefit in training to total exhaustion.
As George Bailey2 mentioned, true muscle definition is only visible in extremely lean individuals; however, being thin and being fit are not the same thing. Simply losing weight isn't enough—you have to train. Relying solely on high repetitions of light sets will only result in muscle toning (and fatigue) rather than actual mass.
Hypertrophy training addresses both tone and size, so focusing on muscle tone is pointless if the underlying mass isn't there.
Furthermore, training isolated muscle groups exclusively leads to an unbalanced physique and can even pose health risks.
Amanda Mitchell17,
Building mass requires consistent progressive overload and proper nutrition.
Honestly? When I first started hitting the gym seriously, it took me about six or seven months just to figure out how to engage my core properly instead of using my hip flexors. Back then, doing four sets of ten on an incline bench was more than enough to feel that deep muscle burn.
That’s why those "100 crunches" seem more like just jerking your body up and down without any actual engagement. It’s basically useless. You might even risk hurting your spine or giving yourself a mild concussion if you aren't careful. 😉
If you actually want results, stick to an incline bench—flat is fine for beginners just to get moving—and perform them slowly while keeping your muscles under constant tension. Once you've built up some strength, try adding weight, like holding a 10-pound plate against your chest.
Fat = dry matter + water Muscle = ( dry matter + water ) + glycogen ("glucose storage")
Since burning one pound of fat takes much longer than a single day (based on an average American lifestyle), especially if you are constantly consuming more energy than you burn, the only way to achieve rapid weight loss (not fat loss, just weight loss) is by flushing water out of the system.
Regarding muscle mass, its size depends on both cell count and the amount of water held within those cells. Bodybuilders frequently use creatine to aid in "building muscle mass," which is actually a harmless substance (found naturally in foods like salmon or tuna) that increases the muscle tissue's ability to bind water, thereby increasing muscle volume.
Furthermore, muscle size (volume) is also influenced by glycogen—glucose stored in a convenient form within the muscles to ensure the body doesn't run out of energy during sudden bursts of exertion.
By cutting carbohydrates from your diet, you deplete your glycogen stores (both in the muscles and the liver), which reduces muscle volume and weight, though not significantly.
Crash diets (though I suspect even Americans don't buy into anything with a "Hollywood" label anymore) usually achieve exactly this: losing water from both the muscles and the fat tissue. It is similar to taking a water-soaked sponge and squeezing it dry.
The issue is that about 70-80% of the human body is water, and the body strives to replenish that loss immediately. Consequently, after a "diet," the weight often returns even faster than it was lost.
Therefore, the only way to lose excess fat tissue (rather than just weight, since weight includes water and muscle) is through a diet that lowers energy intake below the level of energy expended through physical activity and daily life. This does not happen overnight. The weight didn't appear instantly, so it cannot be removed instantly either (unless you opt for surgery).😉
P.S. Maple is indeed a maple tree and yes, it is featured on the US flag; as for what is on the Australian flag, I am not sure.
Running burns off fat through aerobic exercise, while crunches build muscle via anaerobic work; they aren't the same thing, but they complement each other perfectly.
If you only run without doing any core work, your stomach will still look bloated, especially after a big meal.
By working your abs regularly, you'll see a flatter midsection even before the fat loss fully kicks in, giving you that leaner look sooner.
OnTopic: Losing three pounds in five days is only possible through dehydration or surgery.
I applied all my ointments in thick layers—no rubbing it in—directly over the entire affected area. In my experience, you get much better results this way than just spreading a thin layer around. I don't really care about how it looks; my main priority is suppressing the herpes as quickly as possible. 😉
As far as I know, Virolex has never been available by prescription (though I could be wrong).
Having herpes flare up this frequently isn't exactly normal. You should see a doctor; they might suggest something else besides B-Complex (which worked for me). It’s likely that stress, a demanding job, or a weak immune system are all playing a role.
It’s a shame Virolex isn't working for you. I've tried just about everything—from "home remedies" like brandy, chamomile, and toothpaste, to pharmacy staples like grape ointment, zinc ointment, and Virumerz... all alongside Virolex. In my experience, Virolex truly proved to be the best solution.
P.S. Are you applying it according to the instructions by using a "thin layer over the blister," or are you putting a dab on your fingertip and "rubbing" it on so the entire surface is covered with a thicker layer of ointment?
Usually, Herpes shows up in the morning after a cold or when lips get chapped. There isn't much warning, but prevention is possible; applying some ChapStick before bed can help.
The stages of Herpes include itching and tingling, redness on the lip, blistering, and finally an open sore or scab. To tackle it effectively, you need to act fast—ideally before any blisters appear—because catching it early drastically cuts down recovery time. Using Virolex cream (which is a bit pricey, but worth every penny) helps prevent blisters from forming if used in time; if a blister has already popped up, it eliminates it within 24 to 48 hours without leaving that typical sore behind.