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Weightlifting & Exercise/Questions Answered by Expert Nilo Lins
| Subject | Date Asked |
| strength program for boxing | 2/5/2012 |
| Q: I've recently gotten into boxing and I've gained a pretty good amount of size now. My main focus is ... A: Kurt your answers are as followed. 1# yes, 2# maybe and 3# yes but not a good sign. You need to ... | |
| Calisthenics | 10/23/2011 |
| Q: Is it possible to gain mass muscle through high amounts of Calisthenics? I read that Mike Tyson in ... A: I don't mean to be rude Kurt but is this in a day a week a month? If your doing this much work in ... | |
| Late night meals slow metabolism? | 6/23/2011 |
| Q: Nilo The accepted wisdom seems to be that its not when you aet over the day but how much. For myself ... A: Sue you should eat when/what works for you. I believe you should eat within 30-45 minutes after ... | |
| muffin top, thighs, butt | 6/5/2011 |
| Q: I need to find an exercise that I can do from home. I'm 39, I have 4 young kids, 5'4" I have always ... A: I would suggest you check out CrossFit on the web. A lot of the routines on their site you can do at ... | |
| shoulder exercises | 5/5/2011 |
| Q: Can you tell me safe exercises to build the all the deltoids of the shoulder for someone very prone ... A: James in all honesty you need to work with someone who will keep an eye on you as you move. Most ... | |
| eccentric/concentric | 4/11/2011 |
| Q: I am doing a paper on the power clean and the 7 phases it entails. I was wondering if you could ... A: I'm sorry Nicole I was not notified of you question. Have you seen video of a power clean? I think ... | |
| all in one workout | 4/6/2011 |
| Q: i only have 40 min in the morning 5 days a wk to workout, i NEED to get both my cardio and my ... A: I'm sorry Darlene I've had a nasty cold the last couple weeks and have fallen behind on a few ... | |
| quads | 3/23/2011 |
| Q: I am a 16 year old girl and I would like to know how to lose fat/muscle in the quad area. My quads ... A: Big quads come from only a few things. Squatting heavy and eating "too" much. Learn about your ... | |
| Rugby training | 3/13/2011 |
| Q: I know that rugby involves a lot of explosiveness and power for all players but how can i create a ... A: Marc high volume is for creating a base of strength and muscle growth not explosiveness. Strength ... | |
| Workout Review | 2/21/2011 |
| Q: I know you are a proponent of the "legs day, push day, pull day" style workout. I am currently ... A: Joe are you on crack :)? Cut out the leg presses, no pull ups on leg day, no leg curls, drop one of ... | |
| full body routine | 2/16/2011 |
| Q: What do you think of this routine? Mon- Deadlift heavy 4x5 Floor press/bent over row super set , ... A: John I'm sorry I have more questions and a few comments. One how long have you been lifting/trying ... | |
| full body routine | 2/10/2011 |
| Q: What do you think of this routine? Mon- Deadlift heavy 4x5 Floor press/bent over row super set , ... A: John, I'm sorry for the delay in answering your question. Unfortunately I have another question for ... | |
| Body fat | 2/6/2011 |
| Q: I'm looking to lose 2% of my body fat, but am not sure how. I'm 23, very active, run 5x a week, walk ... A: Joanna If you are an ectomorph all of your running/walking is keeping where you're at. I take it the ... | |
| what not to do | 2/3/2011 |
| Q: I have been working out seriously for a year modifying my routine to recumbent bike instead of ... A: Dorothy I'm sorry for the delay in answering you. Please tell me more about your knee. But a good ... | |
| Recovering from weightlifting injury | 12/26/2010 |
| Q: On Dec. 10th I had spinal fusion surgery in my neck. I suffered a crushed disc from weightlifting. ... A: To your question, no there really is nothing short of drugs (hgh, testosterone) for you to take. ... | |
| Getting Myself In Shape | 11/29/2010 |
| Q: Nilo, I am a 15 year old girl. I weigh 121 lbs, but would like to gain some more muscle. I am to ... A: Rachel It would have been negligent on my part if I did not ask if you had a weight room or even a ... | |
| Am I doing the right training? | 11/21/2010 |
| Q: my name is Kurt and I just turned 18 a few months ago. I'm 6'0 tall and I weight 196 lbs. I just ... A: Kurt I'm sorry for not getting back to you sooner. If you still want my advice I would say cut down ... | |
| Belt | 11/4/2010 |
| Q: I have a friend around my age (50's) we are both truckers. We recently met up at the same stop and ... A: Just say no to belts unless your lifting something very heavy. Losing the gut is all about what you ... | |
| cartilage | 6/19/2010 |
| Q: I'm 74 years old with arthritis in my knees. I like to walk a lot. Do you think if I walk too ... A: Dick There is not a simple answer to your question. I would consider some kind of leg strengthening ... | |
| Chest & biceps not growing | 5/10/2010 |
| Q: I am 184 cm tall , 77kgs. I have been gymming for more than one year. however my body hasn't shown ... A: Adam I'll tell you what I tell any guy your age. Eat 1.5 to 2 grams of protein per kg of body ... | |
| Exercise ball | 5/3/2010 |
| Q: it's me kamal again. I just wanted to ask for how many reps or time should I do the ball bridge and ... A: Kamal both can be done for time. When I have my clients stretch, almost always I have them hold the ... | |
| pushup effectiveness | 4/30/2010 |
| Q: i recently heard that doing pushuups will make your benchpress growth explode, is there any truth in ... A: Well Mike it sounds like you have to build a little muscle first and then think about getting ... | |
| Rounded shoulders - Back pic | 4/29/2010 |
| Q: my back pic A: You nailed it, tight pecs and lats. Stretch those and work middle and lower trap and your rhomboids ... | |
| pushup effectiveness | 4/29/2010 |
| Q: i recently heard that doing pushuups will make your benchpress growth explode, is there any truth in ... A: Mike I must say I was surprised to see your bench that lite for how big you are. First I would like ... | |
| Exercise ball | 4/28/2010 |
| Q: Then my abs felt stronger so i started using weights. I started with 2.5 kg but found that i could ... A: Kamal if I have not gotten back to you I'm sorry I was out of town. One hip flexor stretch is done ... | |
| Training for Cricket | 3/18/2010 |
| Q: One of my friends is a 17 year old high school cricketer. He wants to start strength and ... A: Deep the first "cycle" or initial phase is often called a hypertrophy cycle. This is a phase that ... | |
| Fed up! cant fix this | 2/5/2010 |
| Q: i hope you can help. I am 20 yrs old. Been lifting for about 7 yrs. I weigh 165. Bench- 270 (280 on ... A: Kolby I have been asked this question before and in the past have not chosen to answer it because ... | |
| Aerobics over age 60 | 1/27/2010 |
| Q: I am 61 years old and want to know how many miles I should be walking and how often I should walk. ... A: John it is not a matter of the minimum distance but of intensity AND volume(distance).Meaning how ... | |
| Loose breasts | 12/21/2009 |
| Q: I've been on a weight loss process for 6 months now, and after saying goodbye to 15kg I've noticed a ... A: However to get a look you want you must start resistance training now! It will firm you up a bit and ... | |
| Body Composition | 12/10/2009 |
| Q: but I still have a decent layer of fat around my middle. My question is if I over do the weight ... A: Matthew your going to have to give the resistance exercise portion of your program some time to show ... | |
| Dumbbells | 11/10/2009 |
| Q: I’m 17 and 5’4” (which is definitely short for my age). I haven’t hit my growth spurt yet. Will I ... A: Topu I'm sorry in the delay with my answer, I had some health and computer problems. If I read this ... | |
| Weight loss/lifting | 10/27/2009 |
| Q: Hey, I am a sophomore in high school. I throw shot put and discus, and have hit 105' in discus and ... A: Alley I'm sorry for the delay in answering you, I've had some health and computer problems. At 15 or ... | |
| Is This A Good Workout? | 10/19/2009 |
| Q: im a 15 year old hardgainer. i want to know if this is a good workout for me: Monday ... A: First off again John your very young. The next year to six years or so you will probably start to ... | |
| build the legs | 10/11/2009 |
| Q: I do not have weights at home and I don't intend to go to gym. I would like to build my legs. How ... A: James thank you for the great question! The type II fiber(white or fast twitch fibers) has the ... | |
| What is the correct method? | 10/9/2009 |
| Q: I am a 22 year old who is 5'9" and weighs around 205 pounds. This is obviously not a good thing ... A: K CrossFit is a style of training. You could say that CrossFit is a program per say but they have a ... | |
| varsity boys basketball weight training | 9/24/2009 |
| Q: ..i am a first year varsity head coach and am looking for a good weight training work out for my ... A: Eric I'm going to assume the football players you will have have not been jumping and the bball ... | |
| high school basketball weight training | 9/24/2009 |
| Q: ..i am a first year varsity head coach and am looking for a good weight training work out for my ... A: Eric thank you for your question. This can be complicated or simple or somewhere in between. First ... | |
| Love handles | 9/21/2009 |
| Q: I weigh 120 pounds but I think 40% of my weight is in my love handles. I honestly don't know what to ... A: Selam thank you your question. I have answered this type of question before but I'm going to put a ... | |
| Break From Training | 9/9/2009 |
| Q: I'm 18 years old and have been weight training for about a year and a half. For about a month or ... A: Ben I sorry for the delay in answering your question.First off what are your goals? Second, yes cut ... | |
| reps to build muscle | 9/8/2009 |
| Q: sorry to disturb you. i have an easy question. I'm trying to bulk up. i have the diet. i have the ... A: Chris thank you for this great question. Having read your question I'd like to go over a few things. ... | |
| weight lifting routine | 8/31/2009 |
| Q: ""Hi Nilo. Could you please tell me if this workout routine is ok to build muscle mass. my workouts ... A: Chris first off are those upright rows on your chest and shoulder day? Second you have to get some ... | |
| releasing HGH naturally | 8/30/2009 |
| Q: Nilo, Regarding the natural release of HGH,if I did no other exercises, do you think three sets of ... A: Van if you work hard on those DLs then yes that might be all you would need. But remember you body ... | |
| firm up | 8/24/2009 |
| Q: Im 5'2" was up to 128#.I have been going to the gym for 11 weeks now. changing my routien,I am ... A: Angela this is a classic question. To get right down to it you need at least 50 grams of protein (if ... | |
| muscle gain | 8/9/2009 |
| Q: ""Hi Nilo, sorry to bother you. I was hoping you could help me. I'm 17 years old. I weigh 145 ... A: Yes Chris this most likely will work but I would say you will need more total calories. At your age ... | |
| lifting and rest | 6/4/2009 |
| Q: I am a 76 year old lifter. was a thrower in my youth. I still do heavy squats, 10 reps but wonder ... A: Stew thank you for your question. I'm glad to hear that at 76 your still lifting. Some say anywhere ... | |
| How many Calories should i be eating??? | 5/31/2009 |
| Q: I'm 48 years old and about 5'7" and want to lose the last 10-15 lbs.on my stomach.I've been working ... A: Paul at 48 (I'm 47) unfortunately things are going to happen slowly. After two months of training ... | |
| How many Calories should i be eating??? | 5/30/2009 |
| Q: I'm 48 years old and about 5'7" and want to lose the last 10-15 lbs.on my stomach.I've been working ... A: Paul thank you for your question. First I would like to know how much you do weigh? Your total ... | |
| butt | 5/27/2009 |
| Q: i'd like to ask about butt. how to make butt bigger ? A: Sean thank you for your question and I'm sorry for the delay in answering. The short answer is squat ... | |
| stability ball | 5/19/2009 |
| Q: Just got a stability ball and I'm trying to use it just to do basic crunches and basic side crunches ... A: Andrea thank you for your great question. There are several factors regarding what might be ... | |
| my plan | 5/15/2009 |
| Q: hi i was wondering why i wasnt able to lose weight i joined weight watchers and workout 5 times a ... A: Sandrise I'm sorry it has taken me so long to answer your question, I've had some computer problems. ... | |
| muscles gone | 4/21/2009 |
| Q: Three yrs ago I lost 110 lbs without much exercising. I looked great. But then had breast cancer, ... A: Sorry Jeanne for the delay in answering your question, I recently had knee surgery and I am not ... | |
| 6 pack abs | 4/18/2009 |
| Q: ! First I wanna say awesome name!! =] Im going to try to make this as quick and straight to the ... A: Chris thanks for the question and I'm sorry it took so long to get back to you. I had knee surgery ... | |
| Help Mass Gain | 3/20/2009 |
| Q: Hey I'm 18 years old, male, 120 pounds, 5'6", ectomorph with a high metabolism. MY GOAL; To gain 20 ... A: Anoop Thank you for your question. Six and 1/2 weeks to gain twenty pounds, this will be a ... | |
| RE-VISTED QUESTION ON PUMPING IRON | 3/7/2009 |
| Q: I was wondering would you please explain to me: why does it take a couple of days to be sore after ... A: Cameron sorry for the delay in answering your question. Several things happen when you workout. One ... | |
| Eating Enough?? | 2/26/2009 |
| Q: I was wondering how many calories i should be taking in a day. I am not a active person due to my ... A: Bryan Thanks for your question. Yes for a guy 27 years old and your workout program you are not ... | |
| tips excercise without equipment | 2/24/2009 |
| Q: Sir I am 24 year old male.I have no equipment for exercise can you suggest some exercise without ... A: Rajendra Thank you for your question. Did you say you weigh only 57kg? Push ups in any combo you can ... | |
| Fat loss and Muscle mass | 2/11/2009 |
| Q: Hey there, Nilo. I've been lifting for a little over 3 years and I was wondering if there was any ... A: Michael this is the age old question. And the answer is............you can BUT, a couple of things ... | |
| legs | 2/9/2009 |
| Q: I am trying to reshape my legs and would like some help. Like many women, I carry most of my fat on ... A: Aimee sorry for the delay in answering your question. From your stats I would have to guess that to ... | |
| Heart rate | 2/7/2009 |
| Q: I work out on an elliptical exercise machine to get my heart rate up to a target zone of (220-age) * ... A: Seth Thank you for your question. Seth what are your goals? Why do you want to keep your heart ... | |
| legs | 2/6/2009 |
| Q: I am trying to reshape my legs and would like some help. Like many women, I carry most of my fat on ... A: Aimee Thank you for your question. This challenge is going to come down to calorie total and type. ... | |
| Get bigge and faster | 1/29/2009 |
| Q: Im trying to get bigger for football but still get faster for track( 100m) Any advice? A: Semi Sorry for the delay of your question. There are a couple things to remember when trying to get ... | |
| Max-OT | 1/17/2009 |
| Q: I've been planning to try the Max-OT routines. Any comments about these routines? I've been reading ... A: Majd Thank you for your question. While I'm not personally familiar with this workout, from what ... | |
| Using protein supplements | 12/20/2008 |
| Q: Is it really necessary to take protein supplements during strength training or can I get the ... A: No it is not necessary to supplement your diet with protein if you are getting enough. However a ... | |
| weight gain | 12/15/2008 |
| Q: Hey, im 18, 5' 6.5" and 109 pounds. I've recently started on my quest to gain weight, my goal is ... A: Deepal thank you for your question. At 5'6"1/2 and 109lbs you are light enough where I would not be ... | |
| biceps | 12/8/2008 |
| Q: "hi im karthik,im 19 y.o,im 5'10" n 58 kgs,n i wanna develop my biceps, i havnt excercised before n ... A: Kathik Thank you for your question. My answer for you would be to train your whole body. Your ... | |
| my body shape Nilo | 12/7/2008 |
| Q: How are you? I'm 33 y.o. single, height 170 cm, weight 58 kg. my problem is that I have flat ... A: Yes 6 weeks is enough time to see some difference but you have to start now. Once I did the ... | |
| fitness for 12-14 year olds | 11/26/2008 |
| Q: I wanted to ask which weightlifting excersies are ok and wont affect a child of 12-14 height and ... A: Mohammed I'm sorry I have not answered you sooner. I recently changed my IP and have had some ... | |
| Anti-inflammatories and lifting weights | 11/24/2008 |
| Q: I was just wondering if taking anti-inflammatories (for my hamstring pull) after lifting weights ... A: Justin, Thank you for your question. I looked into this and as I suspected, you should not take your ... | |
| work out | 11/16/2008 |
| Q: i have dvd's like tabeoo, biggest loser, jillian micheals, dancing with the star, and buns and ... A: Tasha Thank you for your great question! You can do this but you MUST take a well thought out ... | |
| Basketball | 11/11/2008 |
| Q: I am a varsity basketball player, I want to get a little bit bigger for basketball but not to big ... A: Curtis understand everything you do will tax your whole system, that being said I would only do ... | |
| Basketball | 11/11/2008 |
| Q: I am a varsity basketball player, I want to get a little bit bigger for basketball but not to big ... A: Curtis thank you for the follow up info. I would weight train after you do your air alert w/o. You ... | |
| Basketball | 11/9/2008 |
| Q: I am a varsity basketball player, I want to get a little bit bigger for basketball but not to big ... A: Curtis thanks for the question, questions like this one are what trainers dream about. First off I ... | |
| Incline running vs 'flat' running | 10/28/2008 |
| Q: Nilo I am 50 in good health but fairly heavy for my height. I have been running on the treadmill in ... A: Bud this is a great question! First off congratulation on you new fitness level. But in order to ... | |
| need advise regarding my routine and diet | 10/27/2008 |
| Q: i am 22yrs old, 6 feet, 75 kgs, i have been working out since past two years, with few layoffs ... A: Like I said earlier, your doing way too much work. Drop all but one press for your delts. They get ... | |
| need advise regarding my routine and diet | 10/27/2008 |
| Q: i am 22yrs old, 6 feet, 75 kgs, i have been working out since past two years, with few layoffs ... A: First off just from looking over this I'd say you are overtraining. I will need some questions ... | |
| Home Gym | 10/25/2008 |
| Q: I am looking to purchase a Bowflex home gym. The problem I'm having is that I can't decide which one ... A: Ryan thank you for your question. First off I've been Personal Training in Orange County CA for 25 ... | |
| weight gain | 10/24/2008 |
| Q: I am a 5'7 male age 35. I weighed 200 lbs in August of '07. I went on a strict cardio and ... A: Sorry I miss read your part about the "love the 6 pack again". First really take a look at your ... | |
| weight gain | 10/23/2008 |
| Q: I am a 5'7 male age 35. I weighed 200 lbs in August of '07. I went on a strict cardio and ... A: Jeremy Thank you for your question. First off, no male I have EVER heard of had a six pack @ 17.8% ... | |
| Weight loss | 10/22/2008 |
| Q: my name is Gregory and I am a football player and I also do bodybuilding. One of my goals for this ... A: Gregory thank you for your question. At 16 your body is still going through a lot of changes. Do you ... | |
| chest | 10/19/2008 |
| Q: I want to get my chest more muscular by workingout without weights. What can I do? Do pushups help? ... A: This will be a challenge for you but I hope I can help. Yes you will have to do a LOT of push ups. ... | |
| running | 10/1/2008 |
| Q: Nilo You have probably heard this before but I cant find THE answer anywhere so I thought I would ... A: This is a fairly common question. If your blessed with "good genetics" you probably could do both. ... | |
Weightlifting & Exercise
Answers by Expert:
Nilo Lins
Top Expert on this page
Expertise
Questions I can answer: Use of the Olympic lifts in sports specific training. Use of resistance training in sports specific, fat loss, body composition improvement. Motor pattern corrections via proprioception improvements. Fundamental uses of free weights, medicine balls,stability balls, etc.
Experience
I have been a personal trainer in Orange County, CA since 1983. I have trained numerous athletes at all levels including Gold Medalists, World Champions, and NCAA All Americans.
Organizations
National Strength and Conditioning Assoc. since 1999, United States America Weightlifting
Publications
Goheavy.com
Education/Credentials
NSCA-CPT,*D, USAW Sports Performance Coach
I have been certified since 1995 (1995-1998 with NASM)
Awards and Honors
Saddleback College 1979 Dean's List
Past/Present Clients
Steve Hegg (Gold Medalist 1984 Olympics Match Sprint Cycling), Kirk McCaskill (Major League Baseball), Rudy Dvorak (AVP NCAA All American), Scott Friedrichsen (AVP NCAA All American), Charlie Clark (US Triathlon 1985 TX State Champion)
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