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Justin Leonard: It sounds as if you've answered your own question. Whenever you feel "weary" (should be wary) about something, don't do it, don't buy it, and don't get involved with it. Absolutely no dietary supplement can increase height beyond normal expected growth.
The only way to increase height beyond normal growth is through various surgical procedures (e.g. stretching bone, metal rods, etc.) and growth hormone. Growth hormone is a drug and must be doctor prescribed. Also, watch out for any over-the-counter supplement that has "GH" anywhere in its name. Protein And Abs Question: I am currently trying to gain muscle mass and have been told that with a high metabolism I need to have an extremely high protein intake in order to put on weight (about a gram of protein for every pound of weight). The trouble is that with all this protein intake I am finding it hard to keep a toned stomach, and with all I have read from this site the only way to do so is to cut calories. Is there anyway to take in that amount of protein on a daily basis and still get toned abs? Is it a myth that I need to take in this amount of protein to gain mass? What is a good diet that will allow me to gain muscle mass while getting my abs in shape? Thank you. Justin Leonard: There are several factors that must be considered in order to give you a completely accurate response. The added protein basically equates to added calories. Most of them are probably useless calories which are contributing to excess bloating or weight gain. Most people have to literally lose weight slightly to be able to see their abs. As such, a caloric reduction or alteration is usually required. Technically, you don't need much additional protein to gain muscle mass per se. Most people receive much more protein than they need. But if you wish to maximize your physical and performance gains, then yes, you can probably benefit from a slight increase in protein. Another point I want to make is that many protein supplements contain synthetic additives which can cause a smoothing effect around the abs. Consider reducing your supplementation of protein to about half of what you are currently consuming now. Monitor your progress and let me know how things turn out. Abs Diet Question: Once a person gets abs, can you stop the diet modification and eat regular but just work off the fatty foods you eat? Justin Leonard: Some people can indeed get away with doing this. The general rule is if someone has to modify their diet to get abs, they probably won't be able to maintain their desired appearance if they go back to eating "regular" foods. The people that don't have to worry about this are the ones with ideal nutrition habits or those with metabolisms (genetics) which are higher than others'. Spot Reduction, C-section Question: I'm 5'1 and a 125 pound, 41 year old women that has never had a weight problem in my life. In fact I've always wanted to be more shapely. I had a baby 16 years ago by c-section and my stomach/abs over the last year due to a middle age spread have become nothing but stomach and fat. Now I like the rest of my body because I'm more shapely in the butt and hip area and I'd like to even go up to 130 pounds for a larger butt and hips. I've been told since I had surgery during delivery of my baby by c-section that my abs can never be as they were and that my stomach won't stay flat as I age even with exercise because my abs were cut. Is this true? If not I will continue with my recent plan to join a gym. I don't want weight lose in my butt and hip area. Can you suggest how I can get the abs but not lose overall body weight from targeted areas. It is impossible to obtain flat abs, but not lose weight from certain areas? Justin Leonard: Unfortunately, you cannot control where you lose the weight. Although the body does have its preferred areas to take weight from. These are generally the areas where fat is stored the most. It is true that if you've had a child in the past, it is extremely hard to achieve the midsection they way you may want it. The c-section "hang" is usually excess skin, not necessarily fat. I don't know enough about what happens to the abs as far as functionality once they are cut. I would assume that the linea alba portion of the rectus abdominis is cut. The linea alba basically serves as a divider for the left and right abdominal hemispheres. Don't quote me on this but it would seem to me that it wouldn't affect your ability to get a flat stomach. But the degree to which you want your abs to be flat is the question. Incorrect Abs Info? Question: Dear Mr. Leonard, I don't mean to be argumentative, but your starter ab routine goes against everything that I have ever learned. It says to do 100 repetitions of each exercise for your abs. Now this would be fine, but your rectus abdominis is still a muscle and should be trained no more than any other muscle. (When you work your biceps do you do 100+ repetitions of each exercise?) I was just curious, for educational reasons, is your ab routine proven? Justin Leonard: Please tell me what article you referenced. None of articles I've written have ab workouts with specified sets or repetitions. Unfortunately, sometimes my work is stolen, modified, and posted on other websites which adds to the confusion. In a few of my ab training articles, I mention that abs can be trained as often as you would train any other muscle group. But this is in regard to the number of days per week or frequency of training. Opinions vary on the ideal amount of sets and reps for abs. Based on my own research, any ab routine will benefit someone somewhere. I will probably amend some of the articles to include direct references from the American College of Sports Medicine and the National Strength and Conditioning Association. These two organizations say that it's okay to train abs 5 to 6 days per week. Thank you again for emailing. I always want to ensure that the information on the site is accurate and I gladly welcome input from readers. Uneven Abs Question: My abs are weird. On my right side the abs are smaller and higher up than the abs on my left side. What's the deal? Justin Leonard: Perfectly normal. No one has a set of perfectly symmetrical abs. Although some are more symmetrical than others. You cannot fix the imbalance. It is genetic. The good news is that for you to have discovered this imbalance, you'd have to be pretty lean. Top 10 Unhealthy Foods Question: What are the ten most unhealthy foods? Fattening foods? Justin Leonard: In my opinion, there is no such thing as an unhealthy food. Of course there are foods that are more fattening than others and we know what they are. I see it like this: Foods are only unhealthy when they are consumed in excess or prepared a certain way (added fat/calories). For example, rice is considered a healthy food. But it is what sumo wrestlers eat in order to gain weight. So it has nothing to do with the type of food, but rather the quantity consumed. You should be able to eat any and everything in moderation. Of course fattening or high calorie foods should be eaten less. Here is a recent article that asks some of the top nutritionists in the country your same question: Burn Calories With Sit-ups Question: Hi. I am doing a nutritional analysis for a college assignment and I need to find out how many calories are burnt off when doing full sit-ups. Can you help me. I can't find anything on the internet. Than you. Justin Leonard: It depends on how many sit-ups you're talking about, and for how long the movement is repeated. It also depends on the initial weight of the person performing the sit-ups. For example, a fat person will burn more calories doing the same amount of work than someone who is fit. But it's safe to assume that the average person will burn between 3 - 5 calories per minute doing sit-ups. Supplements That Suppress Appetite Question: What is the best supplement that suppresses appetite, won't cause heart palpitations, or cause/aggravate acne? Will the low sugar meal replacement drink suppress my appetite? Justin Leonard: It's probably your best bet to cause this effect (curb appetite). Similarly, low sugar meal bars can also do the trick. The onset of hunger comes as a result of low blood sugar levels. What a meal replacement will do is help to keep your insulin (thus blood sugar) levels at a constant rate throughout the day. The consistency in the regulation of metabolism speed is key to not feeling hungry at different times of the day. Although feeling hungry at certain times of the day is a normal response in some cases. For example, if you get done performing a tough bout of work, your body's metabolic needs will naturally be higher both during and after you are done. So a low sugar shake or meal bar might be ideal either in the place of meals or in between meals. Meal replacements usually won't cause heart palpitations or acne unless they contain caffeine or another stimulant that mimics caffeine, or if you have any medical contraindications. Visible Abs For All Question: Hi, I just have one question about abs: is it possible for ANYONE to get visible abs? I train very hard and know I have great abs but unfortunately I can't see them because of fat. When I was younger, I was a little overweight. Because of this it seems my stomach well never go down, especially due to a bit of loose skin. However, I am thin now. I do a lot of very high impact cardio work and never consume excess calories, but I can't seem to shift the fat on my stomach - this is the only part of my body where I still have any. At one point, I was severely underweight, but it was still there. I wanted to know if there is anything I can do to shift it, or if I'm stuck with it, especially due to the loose skin? Any information would be greatly appreciated! Thanks so much! Justin Leonard: I would have to say the answer to this question is yes. It is possible for just about anyone to get visible abs. But it may be uncomfortable or even unhealthy for some. For example, those who may have certain genetic predispositions such as thick skin or a slower metabolism probably wouldn't be able to sustain the nutritional and fitness demands needed for visible abs. Likewise, it could also be dangerous for some people to trim down to the point that the abs are visible. There are some exceptions to this, but women with unusually low bodyfat levels may be putting themselves at risks which could alter hormone levels, menstrual cycles, and even the ability to bear a child. As far as I'm concerned, as long as you are healthy, you are doing good. Aesthetics are okay as long as you don't jeopardize your health in the process. Slim Legs Without Bulk Question: I have been working out for about 2 months now with the goal to slim my legs. I have notice that I am putting on weight which I was fine with until my pants started getting tighter, the opposite of what I wanted. What is a good routine to slim legs without bulking them up? Justin Leonard: This may be due to several factors including genetics, nutrition, natural age-related growth depending on your age, etc. Exercise may not cause a reduction in weight for all people, which is why we should never use it as a solution for significant weight loss. On average, an exercise program is responsible for only about 5 to 8 pound of weight loss. Nutrition should be the primary solution for anything dealing with slimming or losing weight. But it's recommended to do exercise in conjunction with a nutrition program that promotes weight loss for best results. What exercise will do is allow your muscles to burn fat more efficiently and at a greater rate. A good routine to slim the legs would in essence be no different than any other leg workout. Although I would recommend making the workout more cardiovascular by minimizing rest in between sets and keeping repetitions over 15. High Sodium And Abs Question: Why is high sodium a bad thing when trying to get a six pack? I'm 43 and determined to firm/trim my waistline. I like salt. Any substitutes for my urge? Justin Leonard: You don't have to completely eliminate salt. In fact, that's not recommended since sodium is important for muscle contraction and other bodily functions. However, if too much is consumed, it can cause you to hold excess water. It can also cause your blood pressure to go up. So really I'm just talking about excessive amounts of sodium. This doesn't just mean salt, but other foods like dressings, seasonings, etc. are all high in sodium and should be used sparingly if you wish to have a decent midsection. Workout, Muscle Gain Confusion Question: Hi, just stumbled across your site and found it very useful. I do have a question about my workout routine. I currently work out twice a week (was about to change to 3 times a week), and exercise all my muscle groups within each workout. Based on what I have been reading on your site, I'm doing it all wrong and I should target specific areas on each workout. I feel like I'm pushing myself to the max on each workout, rest for a day then do it again. My muscles seem to have recovered as I am able to do the same workout again & usually find it easier and don't struggle as much on the last set. I'm slowly getting stronger and bigger but it seems to be taking forever. Is that because I'm doing a full upper body workout every time? When maybe I should be targeting specific groups of muscles. Any advice would be very helpful. Justin Leonard: In my opinion, there is no right or wrong way to train. Every workout system works for someone somewhere. Full body workouts are not necessarily bad for you unless it gets to the point to where you are overtraining. So be sure you are getting plenty of rest and recovery. A variety of exercise techniques seems to work best. This may include targeting one, two, or even three muscle groups in a workout, training on different days of the week, training at different times of the day, doing high reps, low reps, etc. Cellulite Dot Com Question: Hello Mr. Leonard. This is my first time on your website and want to tell you I've really enjoyed reading the Q and A's. Very helpful. I noticed that nobody has a cellulite problem though. I'm a 34 year old 5'8" female whose been battling this problem since mid teens. I've always been around a size 4 through 8 and active. (golfer since 18) My legs have always been a little big for my body and I don't mind that but I do mind the cellulite. I do workout with weights and do a stair stepping workout as well. Legs are shaping nicely but still have the trapped fat. In fact, the strangest thing is that when I'm done with the stepper or after walking a golf course, the cellulite is more apparent! A few years back at a size 2 it seemed to worsen but improved after a little weight gain. I don't want to lose weight and have it look worse again. Should I just add more weight to my strength training? Phew!!! Thanks Justin Leonard: Cellulite has very little to do with fitness. This is more of a topic for medical professionals. Cellulite is sort of a unique beast that is usually genetic. If you've had it for several years, it probably is here to stay. A person does not have to be fat to develop cellulite, and it is not always improved with weight loss. In most cases, it is totally unrelated to fitness levels and body composition, but rather the skin's ability to pull the skin tight enough to reduce the dimpling. Here are a few websites that may provide a more detailed explanation of cellulite:
http://www.walkinbeauty.com/pro_cellulite.cfm
The articles have useful information, but be wary of any treatment procedures listed within them. I'm not endorsing any medical treatments. Is Bread Bad? Question: Is bread bad for you if you're working on your abs? Justin Leonard: No. It's actually good for you as long as it is eaten in moderation. Bread provides one of the essential nutrients that everyone needs: carbohydrates. Carbs provide 4 calories per gram and are absolutely necessary for all bodily functions, including the metabolism of fats. |
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Supplements That Claim To Increase Height