General Questions and Answers
Page 3

Question

I stumbled upon your website, and I found it very interesting, I would like some advice. Im 6'2 and Ive always been skinny, All my life I never got above 155, until I started exercising a year ago, now Im at 180. I weight train 3 days a week now(ive experimented with all types of exercises until I found one that has realy worked lately), with a day rest between. I eat nearly every 2 hours, with enough protein shakes and things to get my protein up to where it should be. Im starting to develop a bit of a belly, though I understand you cant gain muscle without gaining fat. I have some decent muscles now but I still want to get bigger. Also, for the summer Id like to trim my fat back down. Do you think I should keep trying to grow until halfway through winter and trim down or continue to try to get bigger for the long run? Because would gaining and loosing like that be along the same lines as yo-yo dieting? except backwards I suppose. Also, would boxing be a good cardio exercise for weight loss? And would doing cardio in the morning before you eat be helpful or damaging?

Thank you for your help.

Answer

Keep training and eating to grow though out the winter. Don't worry about gaining a little bodyfat, it is much easier to lose bodyfat then it is to gain muscle mass. Especially, for a person who naturally has a slim build. You should try to get your weight up to at least 200 lbs. especially at a height of 6'2.

After you have made some good gains in size and strength you can then cut back on your carbs and fats while increasing your cardio to burn off any excess bodyfat.

As for cardio most any type of aerobic activity is good. Boxing is a great form of cardio. You should only do cardio in the morning before eating when dieting to lose fat, not when trying to bulk up.

Question

Hi, i would like to know why some bodybuilders such as Craig Titus have huge guts even when dieted for competition, it obviously isn't fat. I have the same problem so i'd like to know if it possible to reduce the size and emphasis of this huge mass (pluss it is uncomfortable).

Thank you for your continuous help, i have learned a lot from you.

Answer

There are several reasons for the bodybuilding gut. First is the volume of food that we eat stretches the stomach and makes it bigger. Even though a person has low bodyfat, they can still have a big stomach. The second reason is the drugs that a lot of bodybuilders are using such as growth hormone, which can enlarge the internal organs and cause a large stomach.

Practicing the vacuum will help to slim your waist. Simply blow all your air out and suck in your stomach and hold this for 10-20 seconds. With practice you will be able to do this longer and more frequently during the day. Do this a few times on an empty stomach before each meal and over the next few weeks you will start to see your stomach getting smaller.

Question

Hi, my name is Anthony and I am from Texas. I have been overweight my whole life. About a year ago, I decided I had had enough. I have lost over 100 pounds now. I currently weight 225. I continue to lose weight every week. I want to be a bodybuilder. Now, the problem and my question to you is, that my skin is loose from being stretched out for so long. I am 20 years old by the way. How can I get my skin to tighten up???

Sincerely,

Anthony

Answer

Hi Anthony,

Great job, losing 100 lbs. is quite an accomplishment! Your skin with tighten up with time as long as you maintain your weight loss. A lot of bodybuilders find this as well when they diet down to get in contest shape. Sometimes a heavyweight bodybuilder will lose as much as 50+ lbs. from the offseason to precontest. Often bodybuilders will try to get inshape about a month early and maintain their weight just to let their skin tighten up for the contest.

Question

Hi Lee,

I read some of your articles and I was impressed with them. I wanted to ask you what your opinion was on whether or not it was possible to build muscle while burning fat. I've heard varying opinions on this and many people believe that, at best, you can maintain muscle while burning fat. But I wanted to ask you what you thought. Do you know of any studies supporting opinions either way? Thanks for your time.

Take care,

Shane

Answer

Hi Shane,

This is going to vary depending on the particular situation of the individual. For example, an overweight beginner who starts a good workout program along with a good diet will generally lose bodyfat and gain muscle at the same time. However, as people get more advanced, adding muscle while losing bodyfat at the same time becomes harder. Of course muscle enhancing and fat burning drugs can also play a huge role, but I won't get into that...

I have found from personal experience that I make better gains by having phases in my training when I "bulk up" and other phases when I "diet down" rather then trying to do both at the same time with less then optimal results in both.

Question

dear lee,

I am Dipan from Mumbai,India.I recently came across yor web site.It is very informative,especially the training section.I was wondering whether you could help me out with an unusual query.I read somewhere on a (web site) that close to 500 calories are burned(per hour) while doing an intense body building workout.Is this true?What qualifies as an "intense" workout? My current workout schedule is around 1.5 hours with just sufficient rest(a minute or less) between sets.So does that mean I am burning 750 calories during the course of my workout? Does that mean I will lose a pound of fat every 5 days,diet remaining same?

Also, I read that muscle tissue is metabolically active.What does active mean?Why should the muscles keep on burning calories throughout the day for no reason if they have already rested ?

Sorry for the long email, but please answer my queries.

Sincerely,
Dipan

Answer

The number of calories you burn depends on several things such as your age, bodyweight, what kind of exercise you are doing etc... It is quite possible that you are burning 500+ calories during each workout and this will help you to lose bodyfat. But the key to fat loss is to combine both a healthy diet and exercise. I have a couple articles that you should read at: How Many Calories Per Day? and How To Lose Bodyfat.

Muscle burns calories, bodyfat is just stored calories. Your body burns calories all the time just to keep itself alive. It is similar to a car. If a cars engine is running it will burn fuel even if the car is not moving.

Question

Hi Lee

I was wondering about what is metabolism. I see bigger guys than me and when i ask them about how they got to be like that, one of the things they tell me is that they have a fast metabolism rate (or something like that)

What does it mean?

Thanks Lee

Nikolas

Answer

Hi Nikolas,

Your metabolism is how fast your body burns calories. Someone with a fast metabolism can eat more and is leaner then someone with a slow metabolism. We all know of people who are skinny, average, and overweight. Generally, the skinny people have a very fast metabolism, the average people have an average metabolism, and the overweight people have a slow metabolism. Our metabolism slows with age, that is why people tend to gain bodyfat as they get older. But by drinking lots of water, eating healthy diet that contains lots of protein, veggies, and starchy carbs and regular workouts (both weight training and cardio) you can keep your metabolism high and stay lean.

Question

Hi Lee,

today i visited your site and came to know that you are a trainer. i train hard, use testerone enanthate, eat chicken, fish, lots of eggs but can`t see results.

please help me

my arms measure 15.2 inches.

thank you

Answer

You didn't mention how old you are or how long you have been training. But unless you are 25 years old or older and have been training hard for at least 5 years naturally then you are wasting your money using steroids. You need to build a solid natural base from several years of training and overeating in order to build large muscle mass and strength.

I personally do not recommend steroids, but if anyone is going to use them it should only be as an aid to help advanced athletes make further progress after they have ceased to make further progress by natural means. They should never be used by anyone with less then 5 years of serious training under their belt.

That being said here are some great training and nutrition articles that will help you make some good solid gains.
http://www.leehayward.com/workout_programs/index.htm
http://www.leehayward.com/howmanycal.htm
http://www.leehayward.com/art19.htm

Question

All my life I have been overweight. Right now, I'm 16 and I'm not really fat anymore because of the 3 years of wrestling I have done. My question is, why don't I have any definition? I am very strong and have large muscles, but I have no definiton what so ever. I know that cardio (high rep, low weight) type of stuff gets you cut, but not me. I have been working out for a few years, and you can bearly see my muscles when I flex. I don't have a lot of fat either. And I can't see one vein in my whole body. I have seen very obise people that their veins and muscles show more than mine... why is this?

Thanks,
Tom

Answer

Hi Tom,

Getting defined is not simply training with high reps and low weights. The secret to getting defined is simply having a very low bodyfat percentage (i.e. 5% bodyfat or less). Even though you are not "fat", you still have too much bodyfat to see your muscle definition.

I have a good article that you should read at: http://www.leehayward.com/art12.htm. This article outlines what I do personally to get lean and ripped for a bodybuilding contest.

Even though being lean and defined looks cool. It will not help with your exercise performance. If you get really lean (i.e. less then 5% bodyfat) you will have less energy and lose some strength. I personally only get very lean for a bodybuilding contest. Then afterwards I purposely gain weight so that I can train harder, lift heavier, and build more muscle mass. All bodybuilders do this, that is why they gain weight in the off season and diet down for a contest.

Question

Hello Lee,

I visit your website almost daily. I have also written to you couple of times before, and you are very helpful to answering my questions. Anyways, I was just wondering how to achieve such amazing results like this?

Is it possible to achieve results like those? I know that it is only a sculpture, a figurine, etc. I realize that it is not a real person either. All I would like to know is, how can I reach results like that? Is there ANY kind of extreme workout that I could follow to have a body like that? Thank you very much for taking you valuable time to read, and answer my email.

By the way, keep up the good work.

Answer

If you look at some of the top bodybuilders in the world they do look something like the figurine, minus the body hair :-)

But seriously, all of the top bodybuilders have the genetics to add muscle mass fairly easily, most have been training progressively for at least 10+ years, and 99% of them use muscle enhancing drugs (i.e. steroids, growth hormone, etc.) to enhance their physiques.

However, regardless of genetics and performance enhancing drugs, anyone can make good improvements in their physiques and increase their strength and muscle mass with consistent training and proper nutrition.

Question

How come there are guys out there who are not that big, but they can lift a lot of weights!!!! I mean A LOT!!!! They don't have huge muscle masses. How do you build strength like that? Is it naturally in there gene?

Answer

This has to do with natural body structure, joint, tendon, and ligament strength. The only thing that you can do is bust your butt in the gym and focus on improving your own strength.

Generally, people with long legs, long arms, and slim waist are good at exercises such as the dead lift. People with shorter arms and a stocky build are good for exercises such as the bench press. People with a large waist, short legs, and stocky build are good for exercises such as the squat.

Question

I am an 19 year old athlete (6,1, 190lbs & 8% body fat) who has been excercising for many years and i was looking at your website and noticed that on a chest pose you have a tremendous ammount of veins and this is the look i am hoping to obtain. Please could you tell me how you obtained this veiny look. I know this is possible with a low body fat percentage but even with my low body fat percentage i have not been able to achieve i, is there another way to achieve it. If you would answer these questions they would greatly improve my physique & training.

Please be so kind as to answer this email so i can achieve a body as good as yours. This would be greatly appreciated.

Christian

Answer

Hi Christian,

Even though you have a low bodyfat percentage (i.e. 8%) it is not low enough to show extreme muscle definition. Those pics were taken of me 1 week before a bodybuilding contest. My bodyfat percentage was at 2% in those pics. I do not look like that all year long. Most of the year I look more like I do in this pic http://www.leehayward.com/frontlat.jpg because I can train harder, lift heavier, and feel strong and healthy. I only diet down to that level when preparing for a bodybuilding contest. Being 2% bodyfat looks cool but it is hard on the system and not healthy to maintain such a low bodyfat over the long term.

Question

Hi Lee,

I was just wondering about a few things. Right now i go to the gym But i was want if you recamend a good home gym. That will make me stronger and bigger and toneds. Right now like said i go to the gym but when I go to university I may not i time so i need somthing that will give me those results. I don'e want to be to expensive.

Thanx
Derek

ps I was just wondering if you have heard of the Gazzele. And if you think it would be good for a 16 year old football player to keep in Cardio shape. Plus it is sopposed to improve fexibility.

Answer

Hi Derek,

There are several home gyms on the market, but none of them are as effective as going to a real gym and working out. I have done both, I worked out in my basement for years before joining a gym and there is no comparison. You will get a much better workout in a gym. Time is really not a factor, if you have time to workout at home you have time to workout in a gym. The gym that I train at is close to our university and there are a lot of students who train there. I know of students who are doing several courses, have part time jobs, and still find time to workout on a regular basis.

As for cardio you can walk, jog, swim, bike ride, treadmill, Gazelle, etc... One type is not necessarily better then another. Cardio is cardio; it makes no difference what type of machine you use. What does matter is how hard you work. Your body will burn the same number of calories at a certain heart rate whether you are riding an exercise bike or using the stair master, it makes no difference.

Question

I was told that when you work out hard.. the sweat we produce is to cool our bodies. And since the body is working to make us sweat that means our metabolism is working... like an engine, which burns calories. So if we work out in the cold... our bodies will be working hard to keep ourselves warm, while at the same time trying to keep it cool by making us sweat. Balancing out the system? Working doubly hard? Does this mean we will burn more calories if we run outside during the winter?

Answer

There may be some difference in the amount of calories that you burn working out in the warm or cold, but it is not enough to worry about. The main thing is to keep consistent with your workouts regardless of the climate that you live in.

Question

how's it going lee?

i've been checking out your site for a while, it has been pretty informative. I am 6'2" and I weigh about 205. I think I could stand to lose about 10-15 lbs of fat. My problem is, if I lost the fat I would be under my desired weight which is between 200-215 with about 10% body fat. I know it is almost impossible to lean down and gain muscle so what do you suggest I do?

Here's my schedule:

Mon: Upper Body
Tue: Lower Body
Wed: Rest
Thu: Upper Body
Fri: Lower Body
Sat/Sun: Rest

I do 20 min. of cardio after each workout.

Shawn K. Blue

Answer

Hi Shawn,

I have a great article that you should read at: http://www.leehayward.com/art16.htm

Basically, if I were you I would bulk up to about 225 lbs. over the next few months. The weight gain will be a combination of muscle, fat, and water weight. Then once you are 20-25 lbs. heavier then what you would like to weigh lean, you can diet and increase your cardio to lose the excess bodyfat and still be over 200 lbs.

Question

Hi lee,

I just wanted to know a few tings. A good friend of mine is trying to loose weight and get into shape, and I am trying to help her. I just dont want for her to get board you know what I mean. I want her to see results. She workouts about 3-4 times a week. She weighs a little over 200lbs, But she is motovaited wich helps. How do you feel about the sauna, she sits in it after were done every workout, Whats your oppion? And then theres me I am about around 140lbs male of course, 5 6" have a hard time gaining weight. I have a workout routine down, not to bad I notice a little but I want to notice more. How much cardio do you recomend I do? Thanks for taking the time to read this, hope to hear from you soon.

Answer

Hi,

I have a few good articles that you should read and share with your friend. http://www.leehayward.com/howmanycal.htm
http://www.leehayward.com/workout_programs/index.htm
http://www.leehayward.com/art5.htm
http://www.leehayward.com/art17.htm

These articles will help answer your questions about what to eat and how to train to either gain or lose weight.

As for the sauna, it is ok if you enjoy it. But it will not help with weight loss. Any weight lost from taking a sauna will just be water and as soon as you re-hydrate your body the water weight will come back. This is totally normal. The only way to lose weight is to consistently eat slightly less calories then your body burns during the day and increase your exercise. This will cause your body to burn bodyfat for energy, and thus lose weight.

Your friend should do at least 30-60 minutes of cardio everyday. Cardio plus weight training is the key for long term weight loss.

You personally should do about 20-30 minutes, 3 times per week. This will help to maintain good cardiovascular fitness without burning too many calories.

Question

Hi lee,

I have wrote to you before and you have always been GREAT with your advice, here's my problem.......ive been training and eating big for about 7 months and have gained nice muscle and also put on bodyfat - although lately i seem to feel like i have lost some muscle but i dont know why seeings that i have kept to the same routine.

But my main question is, i havent yet reached the muscle mass that i want but people are saying im looking a lot fuller in the face which im not happy about, so can i diet for a couple of weeks while still working out? and not lose the muscle i have gained? and will this make a difference to my bodyfat?

thanks lee!

keep up the good work!

Answer

Since you have been eating a lot and training hard for 7 months, you should diet and increase your cardio for 1 month. This will help you lose some excess bodyfat and it will also re-prime your body for another growth cycle. You may lose a bit of muscle fullness and not feel quite as strong when dieting, but don't let this discourage you. Because when you start eating a lot after dieting your muscles will absorb the extra nutrients like a sponge and you will will make great gains in muscle strength and size.

Question

Hello Lee,

First of all a big thumbs up on your website,it's hard to find good honest training information these days. My question is,in your opinion is their any piece of home workout equipment on the market that's worth looking into? Free weights are everyones bread and butter,but variety would help.I see so many adds from t.v. to all the muscle mags and it's hard to tell.Any information would help.

Thanks,
Lou Lopez

P.S. I don't have alot of room!

Answer

Hi Lou,

I personally prefer a commercial gym workout to a home gym workout any day. I find that I have a lot more energy and am more motivated to train hard in a gym environment. At home I tend to get lazy :-)

But any good home gym should have an adjustable bench, barbell, dumbbells, assortment of weight plates, etc. Another piece of equipment that is worth looking into is a power rack. You can do numerous exercises in a power rack and if you are training alone you can set the safety pins to catch the weight for you if you fail to lift it (i.e. in bench press, squats, shoulder press, etc.)

A great home gym machine is the bow flex. It is quite expensive (you could buy a gym membership for several years for the cost of the bow flex) but it is very smooth and solid unlike a lot of home gym machines. I personally think that it is one of the better home gym machines available.

Question

Lee,

Do you know if taking multi-vitamins can cause excessive sweating? I'm 16 years old and i sweat alot, even when doing nothing, such as just sitting around. I dont know if my vitamins can have something to do with it, or possibly the fact that my hormones are probably at their peak. Have you ever heard of anything like this?

Answer

When I was a teenager I used to sweat all the time as well, even just sitting down doing nothing. It is just because your metabolism is high. It will pass as you get a few years older and your metabolism slows down.

Question

Hello Lee,

I recently decided it was time to start really working out to make sure I get into the best physical shape I can. Althought I am not over weight or have the need to loose weight, I would like to tone up. My question for you,however, is this. I am a 36D and have read that the shape and size of your breasts has to do witht he amount of fat they contain.I have also heard that when working out, that is one of the first places to go and that working that area makes breats smaller,higher, and firmer. Is this true, and if so what exercises are good for it?

Please Help! Thank you.
Sincerely,
Rebecca

Answer

Hi Rebecca,

You can not really "tone up". The only thing you can do is lose bodyfat and gain muscle. But as you do this you will look "toned". As you lose some bodyfat and gain lean muscle your bodyweight may stay close to the same as it is now, but you will look and feel much better. When we lose bodyfat we lose it all over, not just in one area or another. So you will lose excess fat in the breast area as well. This will cause them to 'lift', 'firm', etc...

I have some good articles that you should read that will help you with your exercise and nutrition program.
http://www.leehayward.com/art5.htm
http://www.leehayward.com/art17.htm
http://www.leehayward.com/workout_programs/index.htm

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