What Kind of Reality Check Do I Need Quiz
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QuestionHow do you maintain a strong, healthy back?
Ashley Mak, DPTAshley Mak is a Physical Therapist and the Owner of Ashley Mak Performance and Rehabilitation, his physical therapy business based in Hoboken, New Jersey. He is also the CEO of Hudson River Fitness and an Adjunct Professor at Kean University. With over seven years of physical therapy experience, Ashley specializes in both pain management and maximizing physical performance. He received his BA in Biology from Villanova University in 2010 and his Doctorate in Physical Therapy (DPT) from Thomas Jefferson University in 2012.
Physical Therapist
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QuestionCan skinny guys build muscle?
Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerYes, if you exercise, do resistance training and eat right, it is normal for you to gain muscle even as a skinny guy. -
QuestionHow can I grow biceps fast?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerMuscles take 6 to 8 weeks to visibly grow. Leading up to that, you may notice your arms feeling tighter and your clothing fitting slightly differently. Be patient and stick with it to see results. -
QuestionIs it necessary to take in protein supplements when working out?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerIt is not necessary to take protein supplements as long as you are able to consume enough protein (1.0 to 1.8 grams per kilogram of your body weight) from food. -
QuestionHow can I build muscle fast?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerEat right (around 0.4 grams of protein per 1 pound of weight) and do resistance training 2-4 times per week. -
QuestionWhich are the best dumbbell workouts?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerBent over rows, pec flyes, dumbbell squats to overhead press, dumbbell deadlifts or back extensions, triceps French press, biceps curls, dumbbell calf raises and crunches. -
QuestionAs a runner, can I eat more calories to offset losing muscle during a run?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerSure, but those extra calories will not build bigger muscle. Running muscles, those fast twitch muscle fibers in the legs, will build endurance, but it takes heavy, slower lifting to target the slow twitch strength and power muscles. -
QuestionHow should I eat to gain muscle?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerConsume at least 20-30% protein, 40-60% healthy, low-sugar carbs and 20-30% healthy plant-based fats. -
QuestionHow much protein do you need to build muscle?Michele DolanMichele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.
Certified Fitness TrainerIt is recommended you consume 0.38-0.68 grams of protein per 1 pound of bodyweight. -
QuestionHow long should I do pushups?
Community AnswerIf you are referring to how many pushups to do in one session, the short answer is as many as you can. Aim for a number that challenges you but is still realistic. Build up from day to day to increase muscle strength. If you are referring to how long you should do pushups as a form of exercise, that is up to you. Pushups are a good part of a long-term or permanent exercise regimen. Remember that if you stop doing them, your muscles will weaken. -
QuestionCan a slim person build muscle?
Community AnswerSure. Anyone can build muscle by following these guidelines.
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QuestionHow can I build muscle as a teenager?
Community AnswerThe biggest mistake among young would-be bodybuilders is overdoing it, followed by not learning the proper techniques. Take those breaks and follow the correct form, or you'll give your body stress and injuries instead of muscle. Also make sure you're getting a large but balanced diet. Teens going through growth spurts need lots of food, especially when they're working out. -
QuestionWill eating hard boiled eggs help build muscle too?
Community AnswerEggs contain protein which helps build muscle growth in your body, but don't expect that by just eating eggs you'll gain muscle -- you'll need to work out also.
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QuestionWhat if I don't have any of the exercise equipment?
Community AnswerUse your body! Your body can be used as a weight in many different ways. See further: How to Work Quads Without Weights and How to Work out Chest Muscles Without Weights. -
QuestionWill drinking raw eggs help build muscle?
Community AnswerEggs are a good protein source, but cook them before eating. You'll actually digest much more of the protein from a cooked egg, and you'll avoid the (small) risk of salmonella.
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QuestionShould you lift weights as a teenager?
Community AnswerYes, definitely. It doesn't matter what age you start. Of course, you will want to start with the smaller weights or whatever feels comfortable at the time and then you can start to build up from there.
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QuestionWhat kind of milk should I drink to help build muscle?
Community AnswerFull fat milk, namely 3 % fat is better to drink if you want to build muscle. The full fat will help your body to build hormones and gives your body the energy to build muscle. The more energy, the more muscle. -
QuestionIs there another way to build muscle if I can't do push ups while recovering from a broken arm?
Community AnswerNot in your arms and chest. Resist the temptation! Trying to build upper body muscle with a broken arm will create pressure on your arm and can damage it permanently or can cause black-eye in that bone. Discuss with and get the permission from your doctor after recovering and before starting any exercise regime that impacts the broken area. If you must workout while your arm is healing, stick to lower body exercises that don't impact your arm at all, such as seated leg presses, to maintain some of your fitness.
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QuestionWhat combination of high weight-low reps and low weight-high reps is best?
Community AnswerGo big with the muscles you want to most improve (but not heavy that you injure yourself). With the low weight reps, focus on the muscles that you think are well-built but still need a bit more strengthening. Remember that high weight helps improve strength and high reps using low weights helps improve endurance.
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QuestionWhat are good foods that help build muscle?
Community AnswerAny food that is high in protein will help build muscle. Examples include meat, eggs, nuts, protein shakes, cheese, and yogurt.
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QuestionHow can I develop my leg muscles?
Community AnswerExercises like squats, leg extensions, leg curls, leg presses and dead lifts work all the leg muscles. Try these with 3 to 4 sets of 6 to 12 reps based on weight range. Following a proper diet also helps with muscle growth.
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QuestionIs running essential for building muscle?
Community AnswerRunning is not a necessity, but a light run can help. Don't over-do it however, as too much running will make it harder for your muscles to relax, which means you won't gain as much.
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QuestionHow many days a week do you recommend for a beginner aged 16?
Community AnswerThe same amount, 4 days a week. Just make sure you are following the techniques properly and listen to your body - it will tell you if it is being overworked in the form of sore muscles, exhaustion, etc.
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QuestionShould I eat before or after exercise?
Community AnswerBoth. Eat a small meal beforehand, so you'll have energy for your workout. A snack with protein afterwards is great for muscle-building.
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QuestionHow do I work out without getting tired?
Community AnswerTake a cool bath after the exercise. Sit in there for 20 to 30 minutes and your muscles will recover. However, there is no recipe for an exercise without getting tired.
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QuestionHow do I make my food plan? I am a vegetarian.
HowtogetfitCommunity AnswerIt depends what your goals are. Eggs, beans and quinoa are a good source of protein. Vegetarian protein shakes work, too. -
QuestionDoes every protein contain growth hormone?
Community AnswerNo, growth hormone is produced by the body or supplements, and is not contained in proteins.
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QuestionIs this true that if you start building muscles before age 16, your height will be stunted?
Community AnswerNo, that has been disproved.
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QuestionWhat happens if I spend 2 hours a day in the gym?
HowtogetfitCommunity AnswerThen you will spend 2 hours a day in the gym. As long as you are using the time to progress your training, there is nothing wrong with it.
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QuestionMy triceps are too weak. How can I build stronger triceps?
IronwillCommunity AnswerYou can build stronger triceps simply by performing pushing movements, One of the best ways to build stronger triceps is by using your body weight is performing diamond push-ups. If you have any difficulty in performing diamond push ups on the ground, you can start by performing them on the wall. You can also perform triceps press movements if you have any cable machines or free weights.
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