Ask Lucy: The Answers...
by Lucy Hawkins

Dear Lucy, I'm a 41 year old male who's in pretty good physical condition with a very high metabolism that keeps my weight around 155 pounds. I would really like to add about 10 to 15 pounds of muscle weight. I don't mind hitting the weights, but I do have a problem keeping weight on. How's that for a reverse? I eat healthy and hearty. In my younger days, I put on extra weight by drinking protein shakes and weight training. Unfortunately, my body burns it off once I stop the routine. What can I do to reach my increased muscle weight goal? Arthur

Hi Arthur,

Protein is a major source for building muscle tissue. Protein contains essential amino acids and can be found in both animal and plant food sources such as, chicken and turkey breast meat, fish, beans, peas, nuts, soybeans, and eggs. It is recommended that before making dietary changes you should consult with your health care professional. I would recommend that you ask him/her about implementing the following suggestions:

• Increase your intake of natural protein from 75-115 grams per day, including protein shakes equivalent to 3 or 4 ounces.
• Incorporate a weight training routine three or four times per week with low repetitions using heavy weights (i.e., 75-85 percent of the weight you can life in one maximum repetition).
• Aerobic activity two to three times per week for 20-30 minutes at 70-80 percent of your training heart rate. Check out Target Heart Rate Zone calculator and the rest of the H4H BODY for more information.
• Developmental stretching two to three times per week.
• Rest. It's needed for muscle growth and repair.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Good luck in meeting your goals.
 

Hi, Lucy, I can do crunches all day, but I have a problem with sit-ups. Help! Jackel_sgt

Hi, Jenny

Crunches are good core strength exercises. For your sit-up mission, I recommend a variety of core exercises. They are listed below. Before you embark on any changes in your exercise program, please consult with your healthcare provider to make sure they are compatible with existing health or medical concerns.

• Crunches: One set of 25 repetitions.
• Decline crunches: One set of 25 repetitions-use an elevated board or step board with your head declined on the board; hands interlocked behind your head or hands crossed over your chest. Contract abs; roll-up until your shoulders are off the board. Exhale while contracting and inhale while lowering your trunk.
• Reverse curls: One set of 25 repetitions. Lay flat on the floor, with your head near a weight bench or heavy table leg; arms extended and holding on for support. Contract your abs; raise your pelvis and your knees toward your chest until your hips are 2 inches off the floor. Pause, then lower your hips with your knees bent and your heels near your buttocks.
• Supine bicycle: One set of 25 fast (4 count) repetitions; and one set of 25 slow (8 count) repetitions. Lay on the floor with your hands behind your head; knees bent, feet and head off the floor with your chin tucked toward your chest. Contract your abs; raise your shoulders twisting at the waist, bringing your left elbow to your right knee. Then alternate elbows and knees at a 4 count speed, bringing your left elbow to your right knee. Perform the second set at a slower 8 count speed. This time extend the opposite leg with your heel six inches from the floor (if you do not have back problems), and twelve inches from the floor (if you have a weak back), as you twist at the waist and bring your other elbow to your knee.
• Extended leg crunches: One set of 25 repetitions. Lay flat on your back; hands behind your head; legs extended and crossed; top leg slightly bent with heel on top of opposite foot. Contract your abs; with your head off the floor and chin tucked toward your chest, raise your shoulders until your shoulder blades are off the floor. Exhale when you raise your shoulders and inhale when you lower your shoulders.

NOTE: Every other day try to do the maximum number of sit-ups based on the Army PT standard for your age. These guidelines can be found with H4H's Army Physical Fitness Test Calculator.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Good luck in meeting your goals, and send us an email regarding your progress.
 

Hi, I am about 158 cm and weigh 47 kg. I am not comfortable with my waist being 26 inches, and I feel that my breasts aren't that firm. My friends have been telling me to jog in the afternoon to lose the inches, and my boyfriend has been telling me to do sit ups for my waist and push-ups for my chest. I don't know what's right for which muscle. Can you recommend me some sort of body toning exercise that I can do? I like my weight now, but I don't like my body. Thanks, Izan

Hi, Izan,

According to my conversion table, you are 5 feet 2 inches (62 inches) tall and weigh 104 pounds which sounds like a great body weight. But you're uncomfortable with your waist and chest. The bad news is that there is no such thing as spot reduction. The good news is that aerobic activity will change your total body image. I recommend you do the following for three weeks:

• Aerobic activity: 3 to 5 times per week at 50 to 60% of your training heart rate for 20 to 30 minutes. Change your angles and speed; from vertical to horizontal. For example treadmill to recumbent bike or stationary bike or rower; run for power or speed walk.
• Abdominal crunches: 1 set of 25 repetitions.
• Twisty sit-up with medicine ball: 1 set of 25 reps.
• Cable pulley arm swing: 1 set of 25 reps.
• Push-ups: 3 sets of 10 modified push-ups and then progress to regular push-ups.
• Incline press with dumbbells: 3 sets of 10 reps with 5 to 8 pound weights.
• Bench press with dumbbells: 3 sets of 10 reps with 5 to 8 pound weights.
• Triceps kickback: 3 sets of 10 reps.
• Lateral shoulder raises: 3 sets of 10 reps.
• One arm row with dumbbells: 3 sets of 10 reps with 10 pound weights.

Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Good luck in meeting your fitness goals.