protein intake and gaining muscle (dave), complete proteins, and so on

[Guest guest]

the average person uses about .4-.8 grams of protein per kg of body weight,

depending on how much muscle you have to begin with. your average olympic

athlete uses about .9-1 gram. so when it comes down to it, you really don't

need all that much. as a matter of fact, protein is one of the easiest

nutrients to get, and you really have to try hard to be deficient. if you eat

too

much protein (as most americans do, especially carnivores), you put yourself at

risk for kidney stones, as the excess protein tends to bind with calcium in

your kidneys. make sure that if you are eating a whole lot of protein, you are

also drinking a whole lot of water to help flush it through. (protein tends

to dehydrate anyway, so this is an especially good practice).

 

you don't really need to worry about " complete proteins " , either-- body will

complete the protein for you as long as you are taking in all the essential

amino acids throughout the day. basically, all that means is you need to eat a

balanced diet. soy is a complete protein, by the way-- it has all the amino

acids your body needs.

 

anyway, to get back to dave's question-- how to gain muscle! i always start

my clients on a very basic program if they are not used to lifting. you can

do just about anything you want from home if you do not belong to a gym with

minimal equipment. i recommend having some stretchy bands, some sand or

water weights (unless you want to invest in a good set of weights-- of so, i

recommend the sportblock or the heavier powerblock, which hardly take up any

room)

so that you can change the poundage as needed, and ideally an exercise ball

that is about up to your knee. some basic exercises you can start with are:

 

bent-over rows-- put one hand and the same-side knee on the floor and

maintain a flat back. hold a weight in your other hand. pull your elbow back

behind you as far as you can without twisting, squeezing your shoulder blade as

you go. lower the weight. repeat.

 

pushups-- make sure that your back is flat. your body should be in one

line between your shoulders and your ankles (or knees, if you are doing kneeling

pushups). this means you should not be sticking your butt up or your belly

down. your elbows should be slightly below your shoulders (towards your

ribs), not straight out to the sides. lower your body as much as you can to

the

floor, maintaining your alignment, and then push yourself up again until your

arms are straight. you can do these on your knees or on your toes, but if

you have trouble doing either one, you can elevate your body so that you are

pushing up from a sofa back or the wall. it all depends on your strength.

 

military presses-- start with your elbows bent and near your ribs. your

hands should be near your shoulders, directly over your elbows. hold a weight

in each hand. push the weights straight up towards the ceiling, and then

lower back to the starting position. try not to lean backwards. a good way

to

avoid this is to squeeze your butt-- it's hard to lean back when you are

squeezing your butt!!

 

bicep curls-- glue your upper arms to your body, elbows at ribs. hold a

weight in each hand. bend your elbows and raise the weights, using your lower

arm only, as high as you can towards your shoulders, and lower back to a

straight arm.

 

tricep kickbacks-- same as your bent-over rows, but glue your elbow to your

ribs and just straighten out your arm. the whole exercise is just bending and

straightening the arm.

 

stationary lunges-- put one foot in front of the other a little wider than a

regular step forward. lower your back knee almost to the ground-- this will

make your front knee bend, too. make sure your front heel does not leave the

ground. push off the front leg and go back to a standing position. repeat

with other leg.

 

hamstring pushes-- lie on your back on the floor, feet together and knees

bent. push your butt as high as you can and lower it almost to the ground.

repeat. if this is easy for you, take one leg off the ground and stick it

straing up in the air.

 

calf raises-- stand with the balls of your feet on a step and your heels

hanging off. rise all the way up on your toes and lower again. repeat.

 

that should get your started with some basics-- hope it helps!

 

melody

 

http://www.melodysmusic.net

 

 

 

[Guest guest]

-Thank you! i found this info very helpful even tho i am not looking

to build muscle!~

warm regards

Niccii

 

 

 

-- In , Nadiana1@a... wrote:

> the average person uses about .4-.8 grams of protein per kg of body

weight,

> depending on how much muscle you have to begin with. your average

olympic

> athlete uses about .9-1 gram. so when it comes down to it, you

really don't

> need all that much. as a matter of fact, protein is one of the

easiest

> nutrients to get, and you really have to try hard to be

deficient. if you eat too

> much protein (as most americans do, especially carnivores), you put

yourself at

> risk for kidney stones, as the excess protein tends to bind with

calcium in

> your kidneys. make sure that if you are eating a whole lot of

protein, you are

> also drinking a whole lot of water to help flush it through.

(protein tends

> to dehydrate anyway, so this is an especially good practice).

>

> you don't really need to worry about " complete proteins " , either--

body will

> complete the protein for you as long as you are taking in all the

essential

> amino acids throughout the day. basically, all that means is you

need to eat a

> balanced diet. soy is a complete protein, by the way-- it has all

the amino

> acids your body needs.

>

>

[Guest guest]

In a message dated 9/30/03 3:51:38 AM,

writes:

 

 

> -Thank you! i found this info very helpful even tho i am not looking

> to build muscle!~

> warm regards

> Niccii

>

 

glad to hear it.

 

 

 

http://www.melodysmusic.net

 

 

 

[Guest guest]

thank you very much melody, i will try out these exercise tips.