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28,794 |
<p>I've recently realised that I have very tight hamstrings - when lying flat on the ground, I can only lift each leg around 75 degrees off the floor when doing this:</p>
<p><a href="https://i.stack.imgur.com/OWZma.gif" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/OWZma.gif" alt="enter image description here"></a></p>
<p>Though I'm keeping my legs straight, maybe I should bend them slightly?</p>
<p>My goal is to get past 90 degrees, but I don't want to compromise strength or explosive power, particularly for jumps and sprints. Given this, my reading says to do an exercise that reaches peak extension of the hamstring whilst subjecting the muscle to a substantial force.</p>
<p>I'm home-gymming with a very basic setup at the moment, so the less equipment required, the better. What exercise(s) should I do? I've tried the exercise shown above with rubber cords and some gradual movement, though my arms don't provide enough resistive force for my hamstrings.</p>
|
[
{
"answer_id": 28798,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 1,
"selected": false,
"text": "<p>The Romanian deadlift is basically the definition of what you're looking for: loading the hamstrings (and glutes, and spinal erectors) anywhere from lightly to substantially but sub-maximally.</p>\n"
},
{
"answer_id": 28801,
"author": "user5823815",
"author_id": 19271,
"author_profile": "https://fitness.stackexchange.com/users/19271",
"pm_score": 0,
"selected": false,
"text": "<p>Instead of doing the exercise with a band I would recommend having your hands on the back of the leg that you are extending. This gives more support.</p>\n\n<p>I would recommend focusing more on straightening the leg as you pull it towards you and only once the leg is straight to keep pulling it closer maintaining the straightness of the leg.</p>\n\n<p>You should try and do this 3 times across the day if you're hamstrings are really tight.</p>\n\n<p>For strength as someone else has mentioned Romanian deadlifts, deadlifts and good mornings are good, but they can often add to the tightness as well.</p>\n"
},
{
"answer_id": 28826,
"author": "Jérémie Clos",
"author_id": 7436,
"author_profile": "https://fitness.stackexchange.com/users/7436",
"pm_score": 0,
"selected": false,
"text": "<p>The best thing I can think of not requiring too much equipment is a glute ham raise (GHR). It's the exercise that provides the most hamstring activation, well beyond even RDLs and hamstring curls. A GHR bench is probably the best way to do them but it is very easy to rig your own homegym GHR bench with very little: see <a href=\"http://www.allthingsgym.com/homemade-ghr-options/\" rel=\"nofollow\">this post</a> for an example.</p>\n"
}
] |
2016/01/31
|
[
"https://fitness.stackexchange.com/questions/28794",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/4301/"
] |
28,797 |
<p>I basically jog for 30 minutes just after work at about 9:00 pm, before dinner. I sometimes have a full lunch at about 3:00 pm, but most of the time I have some fruit because I reach the office at about 12:00 pm, having had morning breakfast at 10:00 am.</p>
<p>1) Is it safe to jog if I am feeling my stomach is empty? (sometimes to maintain the routine, I have to go there directly) I'd just be drinking half a glass of water.</p>
<p>2) If I am feeling my stomach is empty, is it OK to take 3 bananas as they provide instant energy?</p>
<p>3) Or it is mandatory to eat some light snack and before going for a jog?</p>
|
[
{
"answer_id": 28799,
"author": "user19270",
"author_id": 19270,
"author_profile": "https://fitness.stackexchange.com/users/19270",
"pm_score": 1,
"selected": false,
"text": "<p>To be completely honest, not eating before a workout or run is actually best. That way you burn fat directly instead of working through what you just ate. However you'll probably feel tired if you've been fasting for a long time (ie: Workout before breakfast). If you do want to eat before a workout I'd give yourself at least an hour before going at it. Don't want to throw up.</p>\n"
},
{
"answer_id": 28800,
"author": "user5823815",
"author_id": 19271,
"author_profile": "https://fitness.stackexchange.com/users/19271",
"pm_score": 2,
"selected": false,
"text": "<p>I think you're over thinking this.</p>\n\n<p>If you personally feel like you need to have something because you feel lightheaded when you've previously jogged on an empty stomach you should definitely have something to eat prior to exercise.</p>\n\n<p>Likewise if you've felt worse eating before a jog, then don't eat.</p>\n\n<p>Any option you choose won't matter for a 30 minute jog. If you feel okay after your jog eat afterwards.</p>\n"
}
] |
2016/01/31
|
[
"https://fitness.stackexchange.com/questions/28797",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/3864/"
] |
28,803 |
<p>When I wake up, I feel a surge of energy, so why waste it. I do a set of 50 pushups to start the day, and I feel great.</p>
<p>But my question is this: I am sure that this is good for my body, but how will this affect my energy level as the morning goes on during a demanding workday? </p>
|
[
{
"answer_id": 28806,
"author": "user5823815",
"author_id": 19271,
"author_profile": "https://fitness.stackexchange.com/users/19271",
"pm_score": 1,
"selected": false,
"text": "<p>If you don't feel exhausted after doing them, it should have no negative effect at all.</p>\n\n<p>I wouldn't think that the exercise you do in the morning will effect a long work day at all.</p>\n\n<p>If you feel it in your body after a hard work day it's likely more stress from the day you may be feeling.</p>\n\n<p>Just listen to your body, maybe have a rest every 10 pressups you do.</p>\n"
},
{
"answer_id": 28807,
"author": "Badr Fennane",
"author_id": 19219,
"author_profile": "https://fitness.stackexchange.com/users/19219",
"pm_score": 1,
"selected": false,
"text": "<p>Good morning,<br>\nIf you always feel that energy just go on. there's nothing to worry about.<br>\nMorning pushups had a great effect on my body and specially my chest muscles when i was a kickboxer.<br>\nConculsion: the most important thing always is that you enjoy your workout, worry about lack of motivation and nothing else ;)<br>\nNice day, and nice workout.</p>\n"
},
{
"answer_id": 28823,
"author": "Zbyněk Dráb",
"author_id": 19286,
"author_profile": "https://fitness.stackexchange.com/users/19286",
"pm_score": 0,
"selected": false,
"text": "<p>If anything, this should increase your energy levels throughout the day. </p>\n\n<p>Unlike energy in physics, energy in fitness is not a zero-sum affair. You can actually get more of it by expending it. Maybe think of it as an investment.</p>\n"
}
] |
2016/01/31
|
[
"https://fitness.stackexchange.com/questions/28803",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19273/"
] |
28,809 |
<p>Do Sauna belts really help in losing belly, hips, and buttocks fat? How effective are they? Are there any side effects associated in using it?</p>
|
[
{
"answer_id": 28811,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 3,
"selected": true,
"text": "<p>Sauna belts are yet another fad that the weight loss industry seems to perpetuate as a sure fire way to lose weight. Unfortunately, there’s no scientific evidence that shows they are effective in reducing body fat. They can, however, reduce water weight.</p>\n\n<blockquote>\n <p>Because they produce excessive perspiration, sauna belts are supposed\n to reduce water weight more effectively than fat tissue. Because the\n product does not provide any resistance or strain against the body, it\n is incapable of burning a significant amount of calories. So, while\n noticeable fat loss is not realistic, a person can effectively lose a\n few pounds through water loss. (<a href=\"http://www.livestrong.com/article/187012-what-are-the-benefits-of-a-sauna-belt/\" rel=\"nofollow\">Livestrong.com</a>)</p>\n</blockquote>\n\n<p>And, more importantly, Sauna belts seem to rely on the concept of “spot reducing”. “Spot reducing” is widely accepted as a myth because targeting specific areas of the body for weight loss is not possible.</p>\n\n<p>As for side effects, they’re not all bad. Since sauna belts increase heat at the site they are worn, they can be used as a therapy modality for pain.</p>\n\n<blockquote>\n <p>Heat application can effectively reduce pain as it warms the muscles,\n making them more flexible and relaxed which allows for better blood\n flow. Since sauna belts provide a constant supply of heat, some people\n wear them for hassle-free relief of back pain. (<a href=\"http://www.livestrong.com/article/187012-what-are-the-benefits-of-a-sauna-belt/\" rel=\"nofollow\">Livestrong.com</a>)</p>\n</blockquote>\n\n<p>On the negative side, the following are the more <a href=\"http://watchfit.com/weight-loss/will-i-lose-weight-with-a-sauna-belt/#\" rel=\"nofollow\">common effects</a>…</p>\n\n<blockquote>\n <ul>\n <li>Can cause chafing, acne, or heat rash</li>\n <li>Can be uncomfortable</li>\n <li>Increases risk of heat-related illness</li>\n <li>Overexposure to belt can cause dehydration</li>\n <li>Can cause electrolyte imbalance which may cause cramping</li>\n <li>Does not provide long-term results</li>\n </ul>\n</blockquote>\n"
},
{
"answer_id": 28813,
"author": "Zbyněk Dráb",
"author_id": 19286,
"author_profile": "https://fitness.stackexchange.com/users/19286",
"pm_score": 2,
"selected": false,
"text": "<p>AFAIK, no (non-surgical, obviously) way is known to reduce fat <em>locally</em>.</p>\n\n<p>The only fat reduction tool in existence remains a combination of increased energy output and reduced input - AKA exercising and not eating too much. Everything else is dishonest marketing.</p>\n"
}
] |
2016/02/02
|
[
"https://fitness.stackexchange.com/questions/28809",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19283/"
] |
28,820 |
<p>He wants to start out by doing rather strenuous, even slightly painful, static stretches, mostly in the legs, followed by 10-20 minutes of cardio and then the rest of the workout is mostly lifting. We had a bit of an argument about this. He claims that warming up first is more likely to cause cramps. Everything I have read seems to contradict this. Is he wrong?</p>
<p>I don't know what to make of our differing opinions. This is his profession, it seems disrespectful to doubt his experience and training. He is obviously a skilled athlete himself. I don't want to be like an anti-vaxxer mom ignoring a doctor because she did some googling. But what if he just doesn't do his research properly and doesn't keep up to date on the science? What if he just blindly follows the advice of his mentors from years ago or relies on his own anecdotal evidence?</p>
|
[
{
"answer_id": 28821,
"author": "will",
"author_id": 19301,
"author_profile": "https://fitness.stackexchange.com/users/19301",
"pm_score": 2,
"selected": false,
"text": "<p>Static stretching very slightly decreases the chance of injury at a strong detriment to strength. Its not necessarily wrong but if you want to lift heavy may be wrong for you.</p>\n\n<p>Cardio before lifting worries me though, as its likely that you will tire out many of your weakest muscles (much of your abdominals for example) before you even start lifting, causing you to fail at the lifting before you can reach the point of hypertrophy. I would advise performing cardio <strong>after</strong> lifting as the lifts will do the majority of the work and the cardio will essentially finish of the session, causing you to work yourself to the absolute highest point you can while remaining safe.</p>\n\n<p>What he has set out for you will work, but is not necessarily the most efficient way of doing it. If you have no alternative trainer then it'll do fine, if you can find an alternative it may be worth a try.</p>\n\n<p>At the end of the day, doing something is better than nothing. If its his way or nothing, then just play along and you'll still make significant strength and fitness gains.</p>\n"
},
{
"answer_id": 28822,
"author": "Zbyněk Dráb",
"author_id": 19286,
"author_profile": "https://fitness.stackexchange.com/users/19286",
"pm_score": 0,
"selected": false,
"text": "<p>Recent research indicates that stretching might be more of a pre-workout magical ritual than an actually useful functional component. It was taught as the \"correct\" way for decades and most people never questioned it (then again, so was \"a low fat diet makes you skinny\"), so you're likely to still run into it with PE teachers and fitness trainers, i.e. people generally not especially well known for their scientific rigour or critical thinking skills. Don't be fooled by an aura of professionalism, most personal trainers function merely as an outside supply of discipline, and provide obsolete, long-debunked information. You can safely skip stretching.</p>\n\n<p><a href=\"https://www.painscience.com/articles/stretching.php\" rel=\"nofollow\">https://www.painscience.com/articles/stretching.php</a></p>\n"
},
{
"answer_id": 28824,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 4,
"selected": false,
"text": "<p>First off, ask your trainer how many athletes he or she has trained that have won national, regional, or international titles. Personally, my belief is that unless you have trained someone that's made the Olympic team (or around there), you should probably put your ego in check and emulate what the Olympic trainers are doing. </p>\n\n<p>Training isn't an art project where there's a lot of room for individual expression. Different athletes respond in different ways, but most things are quite concrete and should only be changed when appropriate peer reviewed research indicates as such. </p>\n\n<p>Further, if you look around a modern gym you'll see <em>a lot</em> of trainers doing ridiculous things with their clients. In my own observational experience, trainers are basically motivators and task masters, not people I would trust with exercise science before I observed them first. This the trainer's fault of course, but it's not made any easier by clients who don't really care about pushing boundaries and primarily just want the fore-mentioned \"someone to tell me what to do in a gym because I hate going.\"</p>\n\n<p><strong>Static Stretching</strong></p>\n\n<p>Static stretching before exercise is <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/10593217\" rel=\"nofollow noreferrer\">not considered helpful</a>:</p>\n\n<blockquote>\n <p>The basic science literature supports the epidemiologic evidence that\n stretching before exercise does not reduce the risk of injury.</p>\n</blockquote>\n\n<p>Additionally I'd reference <a href=\"https://fitness.stackexchange.com/questions/455/should-i-stretch-after-exercise\">Ivo Flipse's excellent answer from 2005</a>. Stretching for performance is still being figured out, but there is certainly no credible evidence that static stretching before weight training is a good idea.</p>\n\n<p><strong>Cardio Beforehand</strong></p>\n\n<p>This one I actually think your trainer has right, or somewhat right. <a href=\"https://fitness.stackexchange.com/a/24499/7091\">It is important to warmup</a>, both your general body systems and the specific body components that you intend to lift with. There is still some squabbling over the benefits of stretching, but warmups are universally acknowledged to be critical to injury prevention, force production, and mental readiness. </p>\n\n<p>20 minutes might be on the high side, but as a 40-ish year old man, I've adjusted my warmups from 3 minutes to 10, and remain relatively injury free. I actually need to \"warmup\" into my \"warmups\", if that makes sense, hitting the jump rope for a bit before I do getups before I do air squats, before I grab an empty barbell. </p>\n\n<p><strong>Dealing With Your Trainer</strong></p>\n\n<p>Your trainer is probably fine for a weekend warrior with no real physical ambitions, but I think you can quickly realize he or she isn't going to place anyone on an Olympic team any time soon. You'll also notice that you probably don't have a lot of high level athletes in your gym. These people train and work in difference circles. </p>\n\n<p>Getting a good trainer is going to cost you, you'll need to switch gyms, and you'll need to travel. If you don't want any of that it's okay, but realize that <em>much</em> better training is out there: most people don't pursue it because it's just not enough of a priority. </p>\n\n<p>Trainers who place two national level athletes qualify for <a href=\"http://www.teamusa.org/USA-Weightlifting/Coaching/Certification-Requirements/National-Coach\" rel=\"nofollow noreferrer\">USA Weightlifting's National Coach standard</a>. You can search around for USA Weightlifting clubs by <a href=\"https://webpoint.usaweightlifting.org/wp15/Companies/Clubs.wp?frm=t\" rel=\"nofollow noreferrer\">going here</a>. Many of these clubs have turned into Crossfit boxes, which is a whole different topic. But if you live near a major metro area, with a phone and a day's time, you should be able to talk to someone who (unlike your trainer) is truly qualified to get you to the next level of fitness. </p>\n\n<p>Just be blunt: ask them if they are USA Weightlifting licensed coaches, and ask if they are (or know any) National Coaches. I just googled around my own hometown of San Diego, and <a href=\"http://crossfitfortius.com/jesse-malcomb-head-coach-co-owner/\" rel=\"nofollow noreferrer\">a resume like this</a> is what you're looking for. Concrete results, proven history, and official licenses from strong organizations.</p>\n"
},
{
"answer_id": 28833,
"author": "Astara",
"author_id": 19311,
"author_profile": "https://fitness.stackexchange.com/users/19311",
"pm_score": 2,
"selected": false,
"text": "<p>Despite some answers naysaying stretching, it depends on what physicals activities you are going to do and -- what I read -- was <em>consistency</em>.\nThe people who had fewest injuries were those who either regularly stretched before their workout -- <strong>OR</strong> -- regularly <em>didn't</em> stretch. Those that stretched inconsistently were the most like to achieve the \"injured exerciser\nboobie prize\".</p>\n\n<p>It is also the case that <strong>stretching to lengthen muscles</strong> and increase range of motion, \" happen best when your muscles are <em>warm</em> -- therapeutic temperature range for muscles is in the range 102-110°F. According to references in the book \"Science of Flexibility\" -- highly recommended if you are into studies, science, facts and details of stretching, on p.69 in my 2nd Ed.; <a href=\"http://rads.stackoverflow.com/amzn/click/0736048987\" rel=\"nofollow\">w/3rd Ed. now avail: via Amazon</a>):</p>\n\n<blockquote>\n <p>\"when stretching in that range, the amount of structural weakening produced by given amount of tissue elongation varies inversely with the temperature. This is apparently related to the progressive increase in the viscous flow properties of the collagen as it is heated.\" [It was also found that] \"allowing the muscles to cool\" [<em>likely</em> to just below 102°F-bottom of the therapeutic range] increases the long-term effects of the stretch. Elsewhere it lists \"104°F as the point for a thermal transition in the microstructure of collagen occurs which significantly enhances the viscous stress relaxation of collagenous tissue, allowing greater plastic deformation when it is stretched.\"</p>\n</blockquote>\n\n<p>Only time I ever, comfortably did a full Chinese, legs-out-to-sides-split (also \"straddle-\" or \"side-splits\"), was at a yogic dance celebration through music and yoga of \"<a href=\"http://www.triyoga.com/\" rel=\"nofollow\">TriYoga</a>\". I had gotten much warmer than in any class with the dancing to live music (and maybe an ambient temp. of ~80F. However, both before and since that time, no matter how much time I spent at home or in classes, I was never quite able to get my muscles warm enough to comfortably roll from font-to-back w/legs straight out (<em>sigh</em>). </p>\n\n<p>But again, as in whether you stretch (at all) and in how much, time of day and consistency of temperature when stretching correlate higher than almost any other factor in injury prevention (both during stretching and during later exercise practice).</p>\n\n<p>Whether or not you need stretching depends on how often you will high, fast-reaction contractions on the muscles, i.e. more so w/high speed running, or various martial arts, less so with controlled weight lifting (though post-weight lifting stretching can be very desirable to lower strength or mass-building's tendency to lower flexibility due to higher muscle mass).</p>\n\n<p>@Alex Hall:</p>\n\n<blockquote>\n <p>He claims that warming up first is more likely to cause cramps. Everything I have read seems to contradict this. Is he wrong?</p>\n</blockquote>\n\n<p>He is likely to be more correct for his own body because he is used to it. But low-impact warmups like fast walking, biking or even passive heating in\na sauna or hot-tub would likely provide benefits -- with more benefits showing when you are cold (say coming indoors in winter), or morning training, when your body temperature is naturally, usually, at a daily low. </p>\n\n<p>Despite my tendency to <em>like</em> stretching (as a centerpiece of a workout), I believe <strong>the statistics favor <em>consistent</em> warm-up and stretch activities before heavy exercise</strong>, <em>more</em> than doing good warming up and stretches\non some or most days, but leaving it out on days when you are short on time. </p>\n\n<p>It will be just those days when you are in a hurry and skip normal pre-workout \"rituals\", that you are likely to subject muscles and joints to abnormal strain and possible injury. One can easily see how mental attitude affects their body: straying attention and thinking about whatever is causing the \"rushed-feeling\" vs. focusing on good form and on how much intensity you are \"throwing\" at your body (that is, otherwise, accommodated to warm-ups and stretching).</p>\n\n<p>Of course, if your workout-coach can't adapt to a workout style you can live and thrive with, they may not be the best coach for your specific body.</p>\n\n<p>A*a</p>\n"
},
{
"answer_id": 28843,
"author": "user5823815",
"author_id": 19271,
"author_profile": "https://fitness.stackexchange.com/users/19271",
"pm_score": 0,
"selected": false,
"text": "<p>I posted this as a comment to Eric's answer which is pretty much on the point but to add a bit more specifically to answer your points.</p>\n\n<p>A warm up and some dynamic stretches to begin with. You can static stretch at the end of the work out. </p>\n\n<p>From a sports injury perspective a professional sports physio would get you to warm up for 5 minutes then dynamically stretch, workout and then static stretch at the end.</p>\n\n<p>You never work through actual pain.</p>\n\n<p>Simple answer get a different trainer.</p>\n"
}
] |
2016/02/03
|
[
"https://fitness.stackexchange.com/questions/28820",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19300/"
] |
28,832 |
<p>A friend and I are training for a 10K race, using a slightly modified version of C25K (running slightly longer, doing more repetitions in one run etc). We're doing about the same thing, but during a recent discussion we discovered that we walk differently during the walking breaks on the schedule. At this point the discussion is almost academic, because we're almost at the point in the schedule that abandons walking breaks completely, but I'm still curious.</p>
<p>The disagreement we have is <strong>whether the walking breaks in C25K should be <em>relaxing walks</em>, or <em>power walks</em>.</strong> I've been doing relaxing walks (which, actually, feel almost [but not quite] like resetting to full rest after 3-5 minutes), while my friend has been doing power walks. Which of these is the better method (or intended method) of C25K training?</p>
|
[
{
"answer_id": 28853,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>I have no hard data, but my experience is that a fast walk is best if you can do it. It keeps the heart rate elevated, but gives you a chance to take a breather and works some different muscles. The Zombie 5K app directly calls out fast walking most of the time (although it has some intervals in the early weeks where you alternate fast and slow walking). The walking pace should be fast enough that your muscles stay warm and your heart rate remains elevated, but not so fast that you're tired before starting running again.</p>\n"
},
{
"answer_id": 28879,
"author": "Tom Penny",
"author_id": 19318,
"author_profile": "https://fitness.stackexchange.com/users/19318",
"pm_score": 2,
"selected": false,
"text": "<p>The way I look at it, walk breaks are ideal when trying to achieve an intensity level that is somewhere between a walking and a running pace. Thus, the running should be slow and the walking brisk so that both the walking and running segments are as close to the desired intensity as possible. However, if you're going up a steep hill then a brisk walk might be too intense and you'll need to slow down further.</p>\n"
},
{
"answer_id": 29097,
"author": "HMWDesign",
"author_id": 19605,
"author_profile": "https://fitness.stackexchange.com/users/19605",
"pm_score": 1,
"selected": false,
"text": "<p>With the NHS C25K programme, it specifically says in the voiceover that the walking pace should be conversational. You should be working hard enough to raise your heartrate and warm your muscles, but be able maintain a conversation. Presumably therefore, the walking pace could get a bit quicker as you get fitter and less out of breath. You shouldn't be just having a gentle afternoon stroll, but keeping active and making good progress. This should still be enough to recover in between runs.</p>\n"
}
] |
2016/02/03
|
[
"https://fitness.stackexchange.com/questions/28832",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19308/"
] |
28,836 |
<p>I have been tracking my calorie intake and expenditure for 18 months.
I am maintaining my weight and getting stronger, which I assume means increased muscle and less fat. However my fat loss (by visual inspection) does not appear to be anywhere close to my predictions. IE I should have lost far more fat than I have seen.</p>
<p>I have assumed:</p>
<ol>
<li>Body fat is 7500 calories per kilo.</li>
<li>Machines give an accurate estimate of calories burnt.</li>
<li>Food gives an accurate count of calories contained stated on the packet.</li>
<li>I have not included Basal Rate of Metabolism, it is effectively zero in my model.</li>
</ol>
<p>And yet I am losing far less fat that I should be.
Is there something I am missing? How can my predictions be so badly wrong?</p>
|
[
{
"answer_id": 28841,
"author": "user5823815",
"author_id": 19271,
"author_profile": "https://fitness.stackexchange.com/users/19271",
"pm_score": 2,
"selected": false,
"text": "<p>Food packaging is based on averages it is more or less right sometimes you'll get more calories, sometimes less.</p>\n\n<p>Most of your calories are spent on maintaining your body's functions. (About 3/4 in fact)</p>\n\n<p>You would have to be doing some incredibly hard exercise to lose weight through exercise alone.</p>\n\n<p>The most likely thing is your not tracking your calories as well as you think you are. Your brain needs about 500 calories, so it's not surprising the organ makes you think you're tracking calories properly.</p>\n\n<p>Rather than tracking calories, the next time your full measure fixed amounts in cups/jugs and be strict about the serving portions you measured when you were full. Write them down.</p>\n\n<p>Don't measure calories it's a terrible idea for your mental health.</p>\n"
},
{
"answer_id": 28860,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": 1,
"selected": false,
"text": "<p>Getting Basal or Resting Metabolic Rate Measurement will explain most of it. Please go to nearby laboratory and ask for it, they will explain what to do for the test and you will have accurate number for your Metabolism. I believe your BM is getting slower and you almost reached your plateau. Try different combinations of training such as intervals and for weight lifting 1 MR will help you get the next level and weight losing will start again. Diversify your training :-)Keep up the good work.</p>\n"
},
{
"answer_id": 34682,
"author": "Mark",
"author_id": 19891,
"author_profile": "https://fitness.stackexchange.com/users/19891",
"pm_score": 3,
"selected": true,
"text": "<p>Your assumption #2 is wrong. <a href=\"http://www.mdpi.com/2075-4426/7/2/3\" rel=\"nofollow noreferrer\">Typical fitness trackers have an error of between 30% and 90% when estimating calorie burn</a>, and exercise machines don't do any better.</p>\n"
}
] |
2016/02/04
|
[
"https://fitness.stackexchange.com/questions/28836",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19264/"
] |
28,845 |
<p>I am 21 years 5ft 6in and my weight is 80 kg.</p>
<p>I started going to the gym about 4 months back and lost 5 kgs, but now I am stuck. I seem to look slimmer but the scale doesn't move.</p>
<p>I am doing 20 min cardio (treadmill and stepper) then 10 min cycling and then ab routine and then half hour aerobics including squats, lunges, jumping.</p>
<p>I want to lose a lot of weight (at least 10 kg) and my target date is one year which will be completed in October.
My diet:</p>
<p>Breakfast</p>
<ul>
<li>Glass of water</li>
<li>Any fruit</li>
<li>1 Brown slice</li>
<li>1 cup tea</li>
<li>Egg(occasionally)</li>
</ul>
<p>Lunch</p>
<ul>
<li>Half roti</li>
<li>Curry or generally I avoid lunch as I have my breakfast late </li>
</ul>
<p>Snack</p>
<ul>
<li>Tea</li>
<li>Few nuts</li>
</ul>
<p>Dinner</p>
<ul>
<li>Chicken</li>
<li>Half roti(not regularly)</li>
</ul>
<p>I drink warm water and go to gym 6 days, and I have a once a month cheat day.</p>
|
[
{
"answer_id": 28858,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": 1,
"selected": false,
"text": "<p>Do not worry, you are just doing great. In the beginning you lose weight very fast but with the training you still lose some fat but you also gain some muscle in the meantime. That is why you weight same but you get more muscle. You may have TANITA like tests (fat percentage determination) periodically to follow fat percentage lose. Keep the good work up.</p>\n"
},
{
"answer_id": 28877,
"author": "Rushikesh",
"author_id": 16111,
"author_profile": "https://fitness.stackexchange.com/users/16111",
"pm_score": 2,
"selected": false,
"text": "<p>From your description, it seems that you are facing a weight loss plateau, where in while losing weight after some time your body weight remains at the same level.\nThis is common thing while losing weight.\nThings you can do while facing plateau are:\n1) Re-evaluate your calorie intake.\n As you lose weight, not only does it become harder to lose, but your metabolism decreases, so you need to reevaluate your calorie intake to ensure that you are eating less calories than you are burning.\n2) Carry out intense workouts and monitor and control everything you eat.</p>\n"
},
{
"answer_id": 28990,
"author": "hobgadling",
"author_id": 19458,
"author_profile": "https://fitness.stackexchange.com/users/19458",
"pm_score": 1,
"selected": false,
"text": "<p>If you have stalled in your weight loss it's possible your calories are too high or you are you are weighing yourself too frequently, or at irregular times. DO NOT take daily scale weigh as an indicator of weight loss, weigh yourself weekly, at the same time of day and pay attention to transient water weight. For example, my scale weight can fluctuate WILDLY in a 24 hour period due to salt and carb intake. Also, if weight loss is your goal and you are not tracking calories you are selling yourself short. Track calories (you can even do it on a piece of paper), be honest and be consistent.</p>\n"
},
{
"answer_id": 28993,
"author": "Count Iblis",
"author_id": 8763,
"author_profile": "https://fitness.stackexchange.com/users/8763",
"pm_score": 1,
"selected": false,
"text": "<p>First make sure to do medical checkups to rule out metabolic diseases, like e.g. thyroid problems. The amount of food you eat during the entire day is similar to what I eat during breakfast alone ( 5ft 6in is similar to my height, but I weigh just 55 kg), so there might well be a metabolic problem here that needs to be addressed. </p>\n\n<p>Then, assuming there is no underlying medical problem, you should increase the intensity of aerobic exercise and keep that up for longer. You should build up your fitness so that you can maintain at least 200 Watts for 45 minutes or longer. You'll then burn more than 500 Kcal, and in addition the fitness you will have build up allowing you to exercise at this level, will have led to an increased basal metabolic rate.</p>\n"
},
{
"answer_id": 29298,
"author": "Atul170294",
"author_id": 19795,
"author_profile": "https://fitness.stackexchange.com/users/19795",
"pm_score": 1,
"selected": false,
"text": "<p>Seems like your body have reached a plateau which is quite common.. \nYou should increase the intensity of your workout regime and should try different workout activites which involves whole body movement or activity rather than isolations. You can also try compound exercises. Plus, strength training helps reduce much weight as compared to cardio exercises. You can try to implement by switching alternative days. </p>\n"
}
] |
2016/02/05
|
[
"https://fitness.stackexchange.com/questions/28845",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19331/"
] |
28,848 |
<p>I started exercising regularly two months back. I used to go to gym 5-6 times a week and started with basic compound movements and cardio alternately.
I had an ankle injury two weeks back and was unable to go to gym. Not that I was bedridden but I just couldn't exercise. During this time, my diet more or less remained the same with respect to macro-nutrients. I went to gym today and measured my weight and surprisingly, I had lost ~1.4 kgs (from 66.4 to 65) over these two weeks.
Can anyone explain why this happened? I am quite surprised myself. Is this related to muscle degeneration? </p>
|
[
{
"answer_id": 28849,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 3,
"selected": true,
"text": "<p>It's more likely to have been a matter of diet. Unless you actually track your food, there's a good chance that you might not have noticed a decrease in food consumption. Add to that variations in water weight and what clothing you're wearing (assuming you don't hit the scale nude) and 1.4 kg could be a reasonable change over two weeks.</p>\n"
},
{
"answer_id": 28878,
"author": "WSlater",
"author_id": 19307,
"author_profile": "https://fitness.stackexchange.com/users/19307",
"pm_score": 2,
"selected": false,
"text": "<p>That could rather simply be water weight. 1.4 kilos is such a small amount that the weight of your most recent foods and the last time you went to the toilet could cause that sort of fluctuation.</p>\n\n<p>Get back into lifting when you can (do upper body and core) and keep at it, you're doing fine. If you continue to lose alot of weight then you might need to try and adjust how much you're eating.</p>\n"
}
] |
2016/02/06
|
[
"https://fitness.stackexchange.com/questions/28848",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19338/"
] |
28,855 |
<p>I am a novice and started running 6K. I am planning to step up to 12K.
My concern is that I only have concrete surfaces to run on and my frequency is 5 times a week. Will that tax my joints? What would you suggest. How can I minimize injury?</p>
|
[
{
"answer_id": 28862,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": -1,
"selected": false,
"text": "<p>You should get shock absorbing shoes for sure. Do not do eccentric type of exercises before/after running you will hurt your muscle fibers and the last apply ice on your joints after every running session. You may also try to have some BCAA before/after running. First ask your doctor and then you may try Glucosamine - Chondroitine complex that stimulates the synovial fluid secretion and it is good for your joint health. Keep up the good work :-)</p>\n"
},
{
"answer_id": 28871,
"author": "Conquistador",
"author_id": 19348,
"author_profile": "https://fitness.stackexchange.com/users/19348",
"pm_score": 3,
"selected": true,
"text": "<p>It is hard to say for sure how much you will tax your joints, as every person is different when they run - based on your weight, whether you heel-strike etc.</p>\n\n<p>However, if you want to mitigate any effects that running will have on your joints, then you should look into getting more cushioned running shoes - this will help 'soften' each blow, at the expense of 'feeling the road'. It can take quite some trial and error to get the best shoes for yourself, but you will know when you find the right ones. Many of the major brands have \"quizzes\" or questionnaires than can direct you to the correct shoe that they manufacture (eg Mizuno, Brooks), whilst there are a number of comparison tools on websites such as RunningWorld and the like.</p>\n\n<p>In the mean time, make sure that if you feel any discomfort in your joints or muscles, aside from delayed onset muscle soreness (DOMS), that you rest. If you have have muscle soreness, you can help to treat that using RICE (rest, ice, compression, elevation), however, it is often beneficial to alternate warming and icing (eg a bag of frozen peas and a warm wheatie bag) to help stimulate blood flow.</p>\n\n<p>Ensure also, that you do not go straight into the run with cold muscles - that is, to say, it is beneficial to warm up with 10 minutes of jogging, fast walking, or running at a reduced pace. The same principle should also be followed towards the end of the run, slow your pace for the last 10 minutes or so (as you do not want your muscles to cool and contract when you stop abruptly). On the same wavelength, getting into the habit of undertaking some static stretching after every run will help to keep you away from injury, and make sure the blood flows evenly throughout your muscles (preventing 'knots' from forming) - for example, target your quads, hamstrings, upper & lower calves in a variety of different stretches (my personal stretch routine takes about 10 minutes after every run).</p>\n\n<p>A crucial way to avoid injury is to make sure that you don't increase mileage too greatly week on week, or increase your pace dramatically - your body will get used to running several times a week, with a certain mileage, which will then allow you to increase mileage or speed up (never do both on a single run!). You should aim to increase your weekly mileage by no more than 10% on the previous week. </p>\n\n<p>I suppose another way that would be beneficial to you, is to try to get off of the concrete - running on local pitches, fields, common areas, woods etc. Not only will this help to reduce the impactive stress on your feet (the surfaces are much more cushioned than the concrete), you will help to build up strength in muscles that aren't used quite so much when road-running (muscles that help support during the uneven terrain).</p>\n\n<p>I hope this helps, and keep up the good work - you'll reach your targets in no time :)</p>\n"
}
] |
2016/02/08
|
[
"https://fitness.stackexchange.com/questions/28855",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19325/"
] |
28,873 |
<p>Firstly, I understand that different runners react in different ways to training, and so a specific case cannot be made to each runner.</p>
<p>When starting out running, there is a lot to be gained from incrementally increasing weekly mileage, eg going from 10 miles a week, to 20 miles a week. Generally, the improvement is brought about from the increase in cardio fitness, as well as the additional strength built up from the increased mileage. However, there must be a point at which the gains are very slight.</p>
<p>Professional, or Olympic athletes, are known to train over 100 miles/week (I believe I read somewhere that Mo Farah's average week is ~120-130 miles). The top-end of non-professional athletes often train towards to 100 miles/week mark (although that must be tricky balancing work and training!). </p>
<p>My question is; at what point does the performance improvement, brought about by the increased mileage, become marginal? Considering 3 popular race distances, 10km, Half Marathon and Marathon, and assuming an 80/20 (easy/hard effort) training load, with an easy long run taking ~30% of the weekly mileage.</p>
<p>And, for context;</p>
<p>As a 22-year old male, currently sitting just below 70% on the age-graded times for 5km, 10mi and Half Marathon, (18:28, 66:38, and 1:28:14 PBs respectively [no 10km raced recently]) I am considering upping my weekly training load from ~50km (31mi) to about 50mi over the course of 3 or so months, in order to attempt to head towards the 80% age-grade times for 5km, 10km and HM (16:08, 33:35, and 1:14:04, respectively). The HM PB was the result of a good 12-week training period over the summer (50km/week during and for ~6 weeks after), and the 10mi PB hit in November, however I broke my collarbone shortly after, and am restarting the training again. </p>
|
[
{
"answer_id": 28890,
"author": "user5823815",
"author_id": 19271,
"author_profile": "https://fitness.stackexchange.com/users/19271",
"pm_score": 1,
"selected": false,
"text": "<p>It's not going to be a huge issue if you bump up your training to 50 miles a week, you should still see some general improvements across your races.</p>\n\n<p>It's a tricky question asking only if the running will lead to increases without factoring wider concerns, such as different types of training, diet, and to some extent rest/sleep.</p>\n\n<p>And what constitutes a marginal gain in terms of just miles ran? You could run a 100 miles but your pace might not increase at all.</p>\n\n<p>I'd consider changing your perspective entirely to increasing the pace in those hours once your doing 50 miles a week. Also you should consider for the longer races how you tactically conserve energy and when you push a little harder. For a 5km the aim is to just maintain a really high pace from the get go.</p>\n\n<p>Although running should be the focus you'll see greater gains if you mixed in some strength training for a couple of hours spaced out in the week.</p>\n\n<p>I think at the elite level you only really see marginal gains when you only 'do more' of the exercise. Greater gains come from rounding out your fitness in terms of flexibility / balance / endurance / strength.</p>\n\n<p>Professional athletes might do 130 miles a week but it really tells you nothing about the team that's monitoring them or their rest periods, what they are eating and how they fuel.</p>\n\n<p>Doing 50 miles a week and setting achievable pacing targets will get you into the top 80%. I would seriously doubt after 70-80 miles a week anything is more than marginal gains for anyone if it's only through running.</p>\n\n<p>After that you need to go 'bigger picture'.</p>\n"
},
{
"answer_id": 29037,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": -1,
"selected": false,
"text": "<p>Very nice PBs :) I was approaching those times this winter but now Im taking a break to get rid of heel pain so that I can start attempting to figure out the whole speed work thing.</p>\n\n<p>I think miles is a bad mark to go off of. Time on your feet is the key factor combined with the number of days your training. The main reason is because those professional athletes can jog at 6-7 min/mile and their hard workouts are 4-5 min/mile. Thats about 40% faster than me so their 100 mile week would change to about 60 miles which is funny because Ive been doing 50-70 miles/week. </p>\n\n<p>I may be playing the statisticians game by making the numbers match my opinion, but Greg McMillian says the same thing about training. In fact his training plans in \"YOU (Only faster)\" are mostly time based except for marathon training where there are minimum distances req'd for the long run.</p>\n\n<p>Ive also noticed that more miles or time on my feet helps me keep a good effort going for a longer amount of time. Last winter I stopped running longer runs and my mileage dropped while I focused on a fast 5k. After a few months my times got faster but I had a harder time to go at a strong effort for the whole distance, so I am wondering now if I ran more often maybe my times would have been even faster.</p>\n\n<p>Just to brag and make a final point let me add that before taking a break I hit a half marathon at 92% average heart rate and nearly broke 1:30 on a very windy day with winds averaging at 15 mph. After freaking out about my heart rate I found an example of a professional targeting the same for a marathon, so I could possibly achieve an even higher heart rate. I got in pretty good shape to hit this heart rate by doing just 50-70 miles per week, so in my opinion doing more than 100 miles per week would result in over training.</p>\n\n<p>There are a few people here that can give a better answer - maybe even a coach or two, so dont accept one until a few more answers are posted. Though I hope mine will help some :)</p>\n"
},
{
"answer_id": 29663,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>There are two big mistakes that most amateur runners make. They go too hard on their easy days, and not hard enough on their hard days. This usually means they don't get as much out of their speedwork as they could, and they don't go easy enough to really get a good recovery.</p>\n\n<p>For the average runner targeting a 5k, they can usually get by with 30ish miles a week. Add another 10-15 for a 10k, and 50+ for a half marathon. I advocate a time based program with 3 short runs, 2 medium runs and 1 long run per week with a rest day. The long run for a half marathon program should be anywhere from 1:30 to 2 hours. Your medium run is 1/2 that, and your short runs are 1/2 your medium.</p>\n\n<p>So say that you have a long run currently of 80 minutes. 2 medium runs of 40 minutes, and 3 short runs of 20 minutes. Your 5k race pace is right under 6 minutes, so I wouldn't be going much faster than 7 to 7:30/mile. That brings you to a little over 30 miles at 7 min pace. Every couple of weeks, add a couple minutes to your short runs (So if you add 2 mins to the short run, it will add 4 to the medium runs, and 8 to the long). Keep that progression until you get to 50ish miles per week.</p>\n\n<p>Once you get to that point, you can keep the mileage, and start adding speedwork. There are two types, interval and threshold. Interval is short distance, long recovery, done at faster than race pace. So for your 5k, current race pace is 6 minutes, or 1:30 per quarter mile. A good interval set would be a mile or two warmup, and 8-12 x .25 mile at 1:15 or 1:10, with 2-3 mins rest between each quarter, and then a mile or two warmdown. If you easily make every quarter, then next time lower the time (So 1:05-1:10). If you make most of them and then start missing by a few seconds, you're in the ballpark. This type of workout is designed to increase your top end speed (race pace).</p>\n\n<p>The second type is threshold work. This is longer distances, done slower than race pace but somewhat near it, shorter recovery. So again for your 5k, a couple miles warmup, then something along the lines of 8-12 1/2 mile runs, at 1:40-1:50, on 20-30 seconds rest (This is also called on the 2:00, as your run time + rest = 2 minutes). Again, if you make them all, or miss, adjust times accordingly. (Although, if you could go out now, and do 12 1/2 miles on the 2:00, you should probably have a better 5k PB). Threshold workouts are designed to increase the time you can spend at or near race pace.</p>\n\n<p>Rest, nutrition and hydration are key elements, but those vary from individual to individual, so you will need to experiment with what works best for you.</p>\n\n<p>And, don't be a slave to your schedule. If you go to do a workout and you truly are just dead, don't be afraid to bag it and take a rest day. Learn what your body is telling you, sometimes it's just \"I don't wanna\", other times you really need that rest.</p>\n\n<p>For the racing, especially the short distances (5k and to some extent 10k), you need to be able to both take it out fast, and bring it home fast. If you get into the quarter mile sprint for position on a 5k and that kills your legs, that's something you need to train for. Same for the finish, if you just can't get your legs to move faster, you either paced it just perfect or went too hard. But you should be able (most of the time) to summon a last 2-300 meter dash for the finish.</p>\n"
}
] |
2016/02/09
|
[
"https://fitness.stackexchange.com/questions/28873",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19348/"
] |
28,880 |
<p>I've been training for the last three months to complete a 90 Km route. I feel my legs are ready for that, but I'm affraid my weight can be a problem.</p>
<p>I'm 31 years olds, 165 cm tall (5' 5"), and my current weight is 65 Kg (143 pounds).</p>
<p>I've increased progressively the intensity of my training. Now, I complete 10 Km 4 times each week.</p>
<p>What do you think is the maximum weight (given my height) to accomplish this challenge?</p>
<p>Should I increase my training distance before attempting that trip?</p>
<p>Any other recommendation will be helpful.</p>
<p>BR,
Sebastian</p>
|
[
{
"answer_id": 28890,
"author": "user5823815",
"author_id": 19271,
"author_profile": "https://fitness.stackexchange.com/users/19271",
"pm_score": 1,
"selected": false,
"text": "<p>It's not going to be a huge issue if you bump up your training to 50 miles a week, you should still see some general improvements across your races.</p>\n\n<p>It's a tricky question asking only if the running will lead to increases without factoring wider concerns, such as different types of training, diet, and to some extent rest/sleep.</p>\n\n<p>And what constitutes a marginal gain in terms of just miles ran? You could run a 100 miles but your pace might not increase at all.</p>\n\n<p>I'd consider changing your perspective entirely to increasing the pace in those hours once your doing 50 miles a week. Also you should consider for the longer races how you tactically conserve energy and when you push a little harder. For a 5km the aim is to just maintain a really high pace from the get go.</p>\n\n<p>Although running should be the focus you'll see greater gains if you mixed in some strength training for a couple of hours spaced out in the week.</p>\n\n<p>I think at the elite level you only really see marginal gains when you only 'do more' of the exercise. Greater gains come from rounding out your fitness in terms of flexibility / balance / endurance / strength.</p>\n\n<p>Professional athletes might do 130 miles a week but it really tells you nothing about the team that's monitoring them or their rest periods, what they are eating and how they fuel.</p>\n\n<p>Doing 50 miles a week and setting achievable pacing targets will get you into the top 80%. I would seriously doubt after 70-80 miles a week anything is more than marginal gains for anyone if it's only through running.</p>\n\n<p>After that you need to go 'bigger picture'.</p>\n"
},
{
"answer_id": 29037,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": -1,
"selected": false,
"text": "<p>Very nice PBs :) I was approaching those times this winter but now Im taking a break to get rid of heel pain so that I can start attempting to figure out the whole speed work thing.</p>\n\n<p>I think miles is a bad mark to go off of. Time on your feet is the key factor combined with the number of days your training. The main reason is because those professional athletes can jog at 6-7 min/mile and their hard workouts are 4-5 min/mile. Thats about 40% faster than me so their 100 mile week would change to about 60 miles which is funny because Ive been doing 50-70 miles/week. </p>\n\n<p>I may be playing the statisticians game by making the numbers match my opinion, but Greg McMillian says the same thing about training. In fact his training plans in \"YOU (Only faster)\" are mostly time based except for marathon training where there are minimum distances req'd for the long run.</p>\n\n<p>Ive also noticed that more miles or time on my feet helps me keep a good effort going for a longer amount of time. Last winter I stopped running longer runs and my mileage dropped while I focused on a fast 5k. After a few months my times got faster but I had a harder time to go at a strong effort for the whole distance, so I am wondering now if I ran more often maybe my times would have been even faster.</p>\n\n<p>Just to brag and make a final point let me add that before taking a break I hit a half marathon at 92% average heart rate and nearly broke 1:30 on a very windy day with winds averaging at 15 mph. After freaking out about my heart rate I found an example of a professional targeting the same for a marathon, so I could possibly achieve an even higher heart rate. I got in pretty good shape to hit this heart rate by doing just 50-70 miles per week, so in my opinion doing more than 100 miles per week would result in over training.</p>\n\n<p>There are a few people here that can give a better answer - maybe even a coach or two, so dont accept one until a few more answers are posted. Though I hope mine will help some :)</p>\n"
},
{
"answer_id": 29663,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>There are two big mistakes that most amateur runners make. They go too hard on their easy days, and not hard enough on their hard days. This usually means they don't get as much out of their speedwork as they could, and they don't go easy enough to really get a good recovery.</p>\n\n<p>For the average runner targeting a 5k, they can usually get by with 30ish miles a week. Add another 10-15 for a 10k, and 50+ for a half marathon. I advocate a time based program with 3 short runs, 2 medium runs and 1 long run per week with a rest day. The long run for a half marathon program should be anywhere from 1:30 to 2 hours. Your medium run is 1/2 that, and your short runs are 1/2 your medium.</p>\n\n<p>So say that you have a long run currently of 80 minutes. 2 medium runs of 40 minutes, and 3 short runs of 20 minutes. Your 5k race pace is right under 6 minutes, so I wouldn't be going much faster than 7 to 7:30/mile. That brings you to a little over 30 miles at 7 min pace. Every couple of weeks, add a couple minutes to your short runs (So if you add 2 mins to the short run, it will add 4 to the medium runs, and 8 to the long). Keep that progression until you get to 50ish miles per week.</p>\n\n<p>Once you get to that point, you can keep the mileage, and start adding speedwork. There are two types, interval and threshold. Interval is short distance, long recovery, done at faster than race pace. So for your 5k, current race pace is 6 minutes, or 1:30 per quarter mile. A good interval set would be a mile or two warmup, and 8-12 x .25 mile at 1:15 or 1:10, with 2-3 mins rest between each quarter, and then a mile or two warmdown. If you easily make every quarter, then next time lower the time (So 1:05-1:10). If you make most of them and then start missing by a few seconds, you're in the ballpark. This type of workout is designed to increase your top end speed (race pace).</p>\n\n<p>The second type is threshold work. This is longer distances, done slower than race pace but somewhat near it, shorter recovery. So again for your 5k, a couple miles warmup, then something along the lines of 8-12 1/2 mile runs, at 1:40-1:50, on 20-30 seconds rest (This is also called on the 2:00, as your run time + rest = 2 minutes). Again, if you make them all, or miss, adjust times accordingly. (Although, if you could go out now, and do 12 1/2 miles on the 2:00, you should probably have a better 5k PB). Threshold workouts are designed to increase the time you can spend at or near race pace.</p>\n\n<p>Rest, nutrition and hydration are key elements, but those vary from individual to individual, so you will need to experiment with what works best for you.</p>\n\n<p>And, don't be a slave to your schedule. If you go to do a workout and you truly are just dead, don't be afraid to bag it and take a rest day. Learn what your body is telling you, sometimes it's just \"I don't wanna\", other times you really need that rest.</p>\n\n<p>For the racing, especially the short distances (5k and to some extent 10k), you need to be able to both take it out fast, and bring it home fast. If you get into the quarter mile sprint for position on a 5k and that kills your legs, that's something you need to train for. Same for the finish, if you just can't get your legs to move faster, you either paced it just perfect or went too hard. But you should be able (most of the time) to summon a last 2-300 meter dash for the finish.</p>\n"
}
] |
2016/02/09
|
[
"https://fitness.stackexchange.com/questions/28880",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19358/"
] |
28,883 |
<p>Is it good idea to run with your jacket on when temp is 25-30 degree celsius.
I run 7.2K (will do 10K one day :] ) 5 times a week. Is it helpful in reducing weight. </p>
|
[
{
"answer_id": 28887,
"author": "Conquistador",
"author_id": 19348,
"author_profile": "https://fitness.stackexchange.com/users/19348",
"pm_score": 0,
"selected": false,
"text": "<p>As user19362 said, choice of clothing is very important when you are exercising.</p>\n\n<p>By wearing a jacket when the temperatures are elevated, your body will not dissipate heat as efficiently as it would if you were not wearing a jacket (sweating cools the body via evaporation, and you will be trapping the moisture under your jacket). This is not a good means for losing weight, although you may end up sweating more, you are losing water weight only, which is actually very important when you run - you need to stay hydrated! You could end up dehydrated, feeling faint, or suffer illnesses due to the heat.</p>\n\n<p>If you are looking to lose weight by running, given your other posts on the matter, ensure that you are eating healthily during the day (all meals), and ensure that, by running, you are producing a daily calorie deficit (burning more than you are taking in) - this means your body will start to burn other fuel sources (stored fat/sugars etc). However, this is not a message to cut back the food you eat - ensuring you have good daily nutrition is paramount.</p>\n\n<p>Do not be put off if you do not see results straight away - the loss of weight through exercise can be slow, but you need to stick at it to see results! All the best, I hope this has helped :)</p>\n"
},
{
"answer_id": 28893,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": false,
"text": "<p>No.</p>\n\n<p>There is a history of athletes training in sweat suits for weight loss, and in some very limited capacities it makes sense. As a fighter, you want to be as big and strong as possible for your weight class, but just barely in that weight class. As such, <a href=\"https://en.wikipedia.org/wiki/Sauna_suit#Weight_loss\" rel=\"nofollow noreferrer\">running around in a sweat suit is a good way to dump a few pounds of water</a> if you're getting weighed in the day before a match.</p>\n\n<p>So yes, you will \"lose weight\", but it is entirely water weight.</p>\n\n<p>Running around in a jacket during 80F weather is not a good idea. <a href=\"https://en.wikipedia.org/wiki/Hyperthermia\" rel=\"nofollow noreferrer\">Hyperthermia</a> is a real problem, as is <a href=\"https://en.wikipedia.org/wiki/Hyponatremia\" rel=\"nofollow noreferrer\">hyponatremia</a>. </p>\n\n<p>There some <a href=\"https://fitness.stackexchange.com/a/24500/7091\">good answers on here pertaining to fat loss</a>; I would encourage you to read them.</p>\n"
}
] |
2016/02/10
|
[
"https://fitness.stackexchange.com/questions/28883",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19325/"
] |
28,888 |
<p>So I'm doing a cardio session once a week, about 60 minutes, that looks like this:</p>
<ul>
<li>20 min cycling</li>
<li>20min Running (outside or on the treadmill)</li>
<li>20min Cross trainer</li>
</ul>
<p>Does this session help me in losing body fat? Or should i focus more on doing one of those things but for a longer time? I also heard about High Interval training, how about this?</p>
<p>Thanks for your help :)</p>
|
[
{
"answer_id": 28887,
"author": "Conquistador",
"author_id": 19348,
"author_profile": "https://fitness.stackexchange.com/users/19348",
"pm_score": 0,
"selected": false,
"text": "<p>As user19362 said, choice of clothing is very important when you are exercising.</p>\n\n<p>By wearing a jacket when the temperatures are elevated, your body will not dissipate heat as efficiently as it would if you were not wearing a jacket (sweating cools the body via evaporation, and you will be trapping the moisture under your jacket). This is not a good means for losing weight, although you may end up sweating more, you are losing water weight only, which is actually very important when you run - you need to stay hydrated! You could end up dehydrated, feeling faint, or suffer illnesses due to the heat.</p>\n\n<p>If you are looking to lose weight by running, given your other posts on the matter, ensure that you are eating healthily during the day (all meals), and ensure that, by running, you are producing a daily calorie deficit (burning more than you are taking in) - this means your body will start to burn other fuel sources (stored fat/sugars etc). However, this is not a message to cut back the food you eat - ensuring you have good daily nutrition is paramount.</p>\n\n<p>Do not be put off if you do not see results straight away - the loss of weight through exercise can be slow, but you need to stick at it to see results! All the best, I hope this has helped :)</p>\n"
},
{
"answer_id": 28893,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": false,
"text": "<p>No.</p>\n\n<p>There is a history of athletes training in sweat suits for weight loss, and in some very limited capacities it makes sense. As a fighter, you want to be as big and strong as possible for your weight class, but just barely in that weight class. As such, <a href=\"https://en.wikipedia.org/wiki/Sauna_suit#Weight_loss\" rel=\"nofollow noreferrer\">running around in a sweat suit is a good way to dump a few pounds of water</a> if you're getting weighed in the day before a match.</p>\n\n<p>So yes, you will \"lose weight\", but it is entirely water weight.</p>\n\n<p>Running around in a jacket during 80F weather is not a good idea. <a href=\"https://en.wikipedia.org/wiki/Hyperthermia\" rel=\"nofollow noreferrer\">Hyperthermia</a> is a real problem, as is <a href=\"https://en.wikipedia.org/wiki/Hyponatremia\" rel=\"nofollow noreferrer\">hyponatremia</a>. </p>\n\n<p>There some <a href=\"https://fitness.stackexchange.com/a/24500/7091\">good answers on here pertaining to fat loss</a>; I would encourage you to read them.</p>\n"
}
] |
2016/02/10
|
[
"https://fitness.stackexchange.com/questions/28888",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19366/"
] |
28,897 |
<p>During workout at the gym, I see people busy with their phones. That made me wonder how does focus help in training? Although to common sense it appeals that I should focus but what exactly happens when we focus? Does it help in better circulation? Does it help to target a specific muscle?</p>
<p>I googled and found <a href="http://bodybuilding.about.com/od/howtoachieveresults/a/trainingfocus.htm" rel="nofollow noreferrer">this article</a>. There are related questions on stackexchange (<a href="https://fitness.stackexchange.com/q/16554/19380">Q1</a> and <a href="https://fitness.stackexchange.com/q/3505/19380">Q2</a>) but all of these mainly focuses on 'how' to focus rather than 'why' to focus.</p>
<p>Can someone throw light on this, if possible with good references? Has there been any study on this?</p>
<p>Thanks!</p>
|
[
{
"answer_id": 28905,
"author": "Jérémie Clos",
"author_id": 7436,
"author_profile": "https://fitness.stackexchange.com/users/7436",
"pm_score": 2,
"selected": false,
"text": "<p>There is nothing wrong about not being focused during your rest except for a loss of opportunity, because there is a number of things you could be doing to improve and make the most of your time at the gym:</p>\n\n<ul>\n<li>Moving around to keep your joints warm, so as to avoid injuries ;</li>\n<li>Using <a href=\"http://www.strengtheory.com/strong-starts-mind-benefits-active-imagery-lifters/\" rel=\"nofollow\">active imagery</a> for your next lifts to improve your form and get stronger ;</li>\n<li>Doing breathing exercises to relieve stress and relax your muscles.</li>\n</ul>\n\n<p>In the end what matters the most is what you bring when actually lifting.</p>\n"
},
{
"answer_id": 28907,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>I can only give anecdotal experience. I find many exercises <em>easier</em> when I'm letting myself get distracted by reading a book, checking my phone, etc. However, if I let an outside observer watch me, it demonstrates that it's generally because I'm not doing the exercise properly. Sometimes I'm not doing the full range of motion. Sometimes it's because I'm finding ways to use inertia to my advantage (classic example is cycling where you can let the flywheel, meant to provide resistance, do much of the work), or enlisting other muscles.</p>\n"
},
{
"answer_id": 28908,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>I don’t know that you’ll find any studies that address your question. Your question delves more into exercise psychology and the “mind/body” link. In that respect, I think focus is often related to (confused with?) effort. Some may say that if you’re not focused during your training, you’re not providing enough effort to achieve your goals. In order for that to be true, one would need to quantify how “focus” affects training. You’re likely to find more anecdotal evidence than real studies.</p>\n\n<p>With that in mind, there’s an old saying attributed to <a href=\"http://www.goodreads.com/quotes/77253-whatever-the-mind-can-conceive-and-believe-it-can-achieve\" rel=\"nofollow\">Napoleon Hill</a>:</p>\n\n<blockquote>\n <p>“Whatever the mind can conceive and believe, it can achieve”</p>\n</blockquote>\n\n<p>Maybe “focus” is the conduit that allows us to <em>achieve</em> our training goals.</p>\n"
}
] |
2016/02/11
|
[
"https://fitness.stackexchange.com/questions/28897",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19380/"
] |
28,902 |
<p>Last night I did a bunch of calisthenic squats and now that it's the morning, my legs still feel like the way they felt right after the workout, weak and wobbly</p>
|
[
{
"answer_id": 28904,
"author": "ASimonis01",
"author_id": 18422,
"author_profile": "https://fitness.stackexchange.com/users/18422",
"pm_score": 1,
"selected": false,
"text": "<p>If you read about DOMS or <a href=\"https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness\" rel=\"nofollow\">Delayed onset muscle soreness</a> I think you'll find a lot of the information that you're looking for. Your body generally needs a few weeks to become accustomed to exercise that it isn't used to. It'll be the worst initially, then tone down over the course of those weeks, until it's much less noticeable. </p>\n"
},
{
"answer_id": 28947,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": -1,
"selected": false,
"text": "<p>Try to avoid eccentric contraction, which mostly cause muscle soreness, for the first couple of days of exercise, do concentric and get help for eccentric part. It will help a lot :-) Enjoy</p>\n"
}
] |
2016/02/11
|
[
"https://fitness.stackexchange.com/questions/28902",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19386/"
] |
28,906 |
<p>I'm using a power rack to squat and press. So far I still haven't missed a rep (I started Stronglifts a few weeks ago), but I'm wondering what exactly would be the safest way to release the bar into the safety pins when squatting. </p>
<p>For bench press I can imagine myself just lowering my chest so that the bar doesn't hit me when I'm releasing it. However, I have no idea what I'd do if I was at the bottom of a squat and couldn't go up. Letting the bar roll through my fingers seems like it could break some of them with enough weight, and laying my whole body backwards until the bar hits the safety pins seems even more dangerous since my neck or head would be absorbing the force.</p>
<p>I have seen videos of people dropping the bar in different manners. What is the safest way?</p>
|
[
{
"answer_id": 28909,
"author": "Tobias Sjösten",
"author_id": 5746,
"author_profile": "https://fitness.stackexchange.com/users/5746",
"pm_score": 2,
"selected": false,
"text": "<p>Great question! Especially coming before actually having had bail out (that's the terminology) of a squat.</p>\n\n<p>I'm guessing you're back squatting. When failing to stand up during a rep you'll at least have some power left to slow the weight down on the way back down. Use this opportunity and don't hesitate.</p>\n\n<p>Release your hands, sit up so the moves backwards, and jump forward. All on one fluid motion.</p>\n\n<p>That should give you plenty of room for the bar to fall to the ground while securing yourself. Be sure to check that the bar doesn't keep rolling away and over someone else.</p>\n\n<p>With a front squat, make sure your elbows are clear of the knees and simply lean forward, sort of just letting the bar drop to the ground.</p>\n\n<p>If you have bumper plates and are in a gym that can tolerate it, I'd suggest actually practicing bailing a couple of times. When lifting heavy enough you will eventually have to bail out and then you'll be happy you can do so instinctively.</p>\n"
},
{
"answer_id": 28910,
"author": "Steven Gubkin",
"author_id": 4106,
"author_profile": "https://fitness.stackexchange.com/users/4106",
"pm_score": 2,
"selected": false,
"text": "<p>As AlexL suggests, since you are in a power rack, you can simply set the safeties to a couple inches below squat depth. Then if you need to bail, simply lower your squat beyond your usual squatting depth, rest the bar the safeties, and wiggle your way out.</p>\n\n<p>Similarly for the bench press. You should be able to set the safeties in such a way that when your chest is puffed out, and your back is arched, you can touch the bar to your sternum, but when your back is flat and you \"suck in your chest\" the bar rests on the safeties. Again, if your fail simply lower the bar to the safeties and wiggle out.</p>\n\n<p>I recommend trying this ASAP with the unweighted bar. Once you have the safeties set in the correct position with the unweighted bar (this may take a little guesswork), try it again with a comfortably submaximal load. Then try it again with your working weight. This should give you the confidence you need to bail out without injury.</p>\n"
},
{
"answer_id": 28911,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": true,
"text": "<p>The safety bars should be set a few inches below the lowest the bar could conceivably go during a successful squat. This way, if the squat goes wrong in any way, you just lower yourself to the bottom of your squat. Do this fast if necessary; release tension in the core, if necessary; jump forward (if the bar is on your back) or backward (if the bar is in front of you) if necessary, but the goal is to stay as close as possible to a correct squat while the loaded barbell is still on your back. If you fall or stumble, the safety bars at this position will catch the barbell at a high enough position that it doesn't land on you in any way.</p>\n\n<p>It is a good mental reassurance exercise to set the safety bars at this height and then practice a fake failure with an empty bar at least once. Squat down correctly, then slowly release tension into a bad, round-backed, slack-hip position so that the barbell comes to rest. Maneuver yourself out from under the barbell.</p>\n"
}
] |
2016/02/11
|
[
"https://fitness.stackexchange.com/questions/28906",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16789/"
] |
28,916 |
<p>My gymmates told me that if I want to build my muscles, I should concentrate on one part of muscles ( eg: biceps) in one day, then move on to the next part of the muscles the other day. Never ever workout on two or more different parts of muscles on the same day because the muscles won't be built up that way.</p>
<p>I don't find this a compelling argument because if you keep on working out on a part of the muscles, it will experience fatigue and hence the benefit will be diminishing. Won't it be better to train on different part of muscles so that resting time is properly given to the tired muscles?</p>
<p>Who's right on this? What is the proper workout routines as far as muscle building is concerned?</p>
|
[
{
"answer_id": 28909,
"author": "Tobias Sjösten",
"author_id": 5746,
"author_profile": "https://fitness.stackexchange.com/users/5746",
"pm_score": 2,
"selected": false,
"text": "<p>Great question! Especially coming before actually having had bail out (that's the terminology) of a squat.</p>\n\n<p>I'm guessing you're back squatting. When failing to stand up during a rep you'll at least have some power left to slow the weight down on the way back down. Use this opportunity and don't hesitate.</p>\n\n<p>Release your hands, sit up so the moves backwards, and jump forward. All on one fluid motion.</p>\n\n<p>That should give you plenty of room for the bar to fall to the ground while securing yourself. Be sure to check that the bar doesn't keep rolling away and over someone else.</p>\n\n<p>With a front squat, make sure your elbows are clear of the knees and simply lean forward, sort of just letting the bar drop to the ground.</p>\n\n<p>If you have bumper plates and are in a gym that can tolerate it, I'd suggest actually practicing bailing a couple of times. When lifting heavy enough you will eventually have to bail out and then you'll be happy you can do so instinctively.</p>\n"
},
{
"answer_id": 28910,
"author": "Steven Gubkin",
"author_id": 4106,
"author_profile": "https://fitness.stackexchange.com/users/4106",
"pm_score": 2,
"selected": false,
"text": "<p>As AlexL suggests, since you are in a power rack, you can simply set the safeties to a couple inches below squat depth. Then if you need to bail, simply lower your squat beyond your usual squatting depth, rest the bar the safeties, and wiggle your way out.</p>\n\n<p>Similarly for the bench press. You should be able to set the safeties in such a way that when your chest is puffed out, and your back is arched, you can touch the bar to your sternum, but when your back is flat and you \"suck in your chest\" the bar rests on the safeties. Again, if your fail simply lower the bar to the safeties and wiggle out.</p>\n\n<p>I recommend trying this ASAP with the unweighted bar. Once you have the safeties set in the correct position with the unweighted bar (this may take a little guesswork), try it again with a comfortably submaximal load. Then try it again with your working weight. This should give you the confidence you need to bail out without injury.</p>\n"
},
{
"answer_id": 28911,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": true,
"text": "<p>The safety bars should be set a few inches below the lowest the bar could conceivably go during a successful squat. This way, if the squat goes wrong in any way, you just lower yourself to the bottom of your squat. Do this fast if necessary; release tension in the core, if necessary; jump forward (if the bar is on your back) or backward (if the bar is in front of you) if necessary, but the goal is to stay as close as possible to a correct squat while the loaded barbell is still on your back. If you fall or stumble, the safety bars at this position will catch the barbell at a high enough position that it doesn't land on you in any way.</p>\n\n<p>It is a good mental reassurance exercise to set the safety bars at this height and then practice a fake failure with an empty bar at least once. Squat down correctly, then slowly release tension into a bad, round-backed, slack-hip position so that the barbell comes to rest. Maneuver yourself out from under the barbell.</p>\n"
}
] |
2016/02/13
|
[
"https://fitness.stackexchange.com/questions/28916",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/1616/"
] |
28,917 |
<p>I want to work my upper back to help fix my hunched "computer posture" shoulders. I'm sitting with my legs extended, wrapping the band around my feet, and pulling the handles of the band to my torso. I did 65 reps yesterday, some with my elbows bending downward, some with them bending out. Today, I'm not sore! What gives? Is there a more efficient exercise for this?</p>
|
[
{
"answer_id": 28918,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 3,
"selected": true,
"text": "<p>From your statement I understand that you did some sort of rowing motion. Since rowing is a motion where the lats are involved as major muscles, probably the resistence was not big enough.</p>\n\n<p>To your posture fix I would rather recommend band pull aparts:\n<a href=\"https://i.stack.imgur.com/OdlGz.jpg\" rel=\"nofollow noreferrer\">Picture showing the motion</a></p>\n\n<p>and rotator cuff exercises.</p>\n\n<p>Here are some clips showing the exercises:\n<a href=\"https://youtu.be/A-MZOdHH3Nc\" rel=\"nofollow noreferrer\">https://youtu.be/A-MZOdHH3Nc</a>\nand\n<a href=\"https://youtu.be/l2VQ_WZ8Bto\" rel=\"nofollow noreferrer\">https://youtu.be/l2VQ_WZ8Bto</a></p>\n\n<p>I would also recommend working in multiple sets of 15-20 reps, instead of one all-out set.</p>\n"
},
{
"answer_id": 28919,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 1,
"selected": false,
"text": "<p>Soreness is not an indicator of effectiveness. </p>\n\n<p>Bands do not provide the most strenuous resistance.</p>\n\n<p>A more efficient exercise to work the upper back would involve pulling and bracing exercises using dumbbells, a barbell, or a pull-up bar, or something that can be jury-rigged into a pull-up bar. For instance, rows, pull-ups, or deadlifts. Proper shoulder retraction and depression during certain yoga poses (e.g. down dog, or its more vigorous relative, the Hindu push-up) could assist as well, but I find best return on time/effort investment from heavier exercises.</p>\n"
}
] |
2016/02/13
|
[
"https://fitness.stackexchange.com/questions/28917",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8480/"
] |
28,921 |
<p>What should I do when my biceps becomes stiff? When I perform curls by using a rod, I am able to curl my biceps, but later on, when I move to dumbbell curls, even the lightest weight — say 15 pounds — becomes so difficult that I cannot even curl it. Initially, when I started doing workouts, there were no problems, but after about 5 months this problem developed. It has been a year since I started working out, but I really haven't found any solutions so please do help.</p>
|
[
{
"answer_id": 28922,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p>This sounds like <a href=\"https://en.wikipedia.org/wiki/Muscle_fatigue\">muscle fatigue</a> and is <strong>absolutely normal and expected</strong>. This happens to every single person who works out.</p>\n\n<p>Your muscles aren't going to be able to curl forever during a workout session. You're breaking down muscle fibers with each repetition. This means the muscle will be temporarily weaker.</p>\n\n<p>Resting and eating repairs muscle fibers, and make your muscles stronger than they were before you trained.</p>\n\n<p>Going forward, try changing which type of curl you do first. For instance, next time, do dumbell curls first, and then the \"rod\" (by which I assume you mean an <a href=\"https://www.google.no/search?q=ez%20bar&tbm=isch&tbo=u&source=univ&sa=X&ved=0ahUKEwjcgf-I1PTKAhWPa5oKHZDsDKoQsAQIMw&biw=1858&bih=995\">EZ-bar</a>) afterwards. It's good to have variety in the way you challenge your muscles.</p>\n"
},
{
"answer_id": 28925,
"author": "user2713516",
"author_id": 19406,
"author_profile": "https://fitness.stackexchange.com/users/19406",
"pm_score": 1,
"selected": false,
"text": "<p>Could be that by 'stiff' you mean getting a pump. If you have a bicep pump it will be hard to contract your muscle normally because it is 'pumped up'.</p>\n\n<p>Assuming that it is the pump, most people actually strive to get their muscles pumped up, mostly for ego reasons mind you, because it feels good and they look bigger. It doesn't actually help you get any stronger/bigger faster according to science (although most trainee's will argue this).</p>\n"
},
{
"answer_id": 28926,
"author": "ContextCue",
"author_id": 19410,
"author_profile": "https://fitness.stackexchange.com/users/19410",
"pm_score": 1,
"selected": false,
"text": "<h2>Hypothesis</h2>\n\n<p>You might be encountering some <a href=\"http://optimumsportsperformance.com/blog/hypertonic-vs-tight-muscles/\" rel=\"nofollow\">hypertonicity</a> in your muscle. There can be quite a few reasons for this happening:</p>\n\n<ul>\n<li>Salt imbalance can create an environment where the muscle is unable to balance itself.</li>\n<li>Hypertonicity is part of the <a href=\"http://medical-dictionary.thefreedictionary.com/pain-spasm-pain+cycle\" rel=\"nofollow\">pain-spasm-pain cycle</a>, which can create hypertonic movement patterns.</li>\n<li>A trigger point, which can occur in the muscle and stop it from contracting fully.</li>\n</ul>\n\n<h2>Possible Solution</h2>\n\n<p>Hypertoncity can often be hard to solve by yourself. The body and mind have a natural tendency to follow the same pathways when doing an action. Massage therapy can help quite a bit in this area. If The bicep is not painful to the touch, the area can be worked on with a combination of:</p>\n\n<ul>\n<li>direct manipulation and positional release or</li>\n<li>By using a technique know as post-isometric relaxation</li>\n</ul>\n\n<p>If the muscle itself is painful it might be beneficial to use either</p>\n\n<ul>\n<li>Reciprocial Inhibition</li>\n<li>or Trigger Point Therapy</li>\n</ul>\n\n<p>Hope that helps. :)</p>\n"
},
{
"answer_id": 28931,
"author": "Mark Regan",
"author_id": 19421,
"author_profile": "https://fitness.stackexchange.com/users/19421",
"pm_score": 0,
"selected": false,
"text": "<p>So you do your barbell curls first, and assuming that you are doing sets of 5-15 reps at somewhere between 50% and 75% of your max, how much time do you rest between sets, between the end of one set and the beginning of the next? You should be giving yourself at least 45 seconds to 120 seconds between sets. Also, you may be driving to failure, muscle failure, every set. This is doing as many reps as you can , every set , until you cannot lift the weight, and this should only be done during a high intensity phase of your routine, maybe for a couple weeks at most, then only three times per year. Other wise you over train and don't give your muscles, cartilage and tendons time to heal before you're tearing them down again.</p>\n\n<p>If you are really trying to crunch when performing the dumbbell curl at the end of the movement anywhere beyond 130 degrees from the fully extended position of the arm to a positon pf the arm that is as bent as you can bend it, I agree that the pump you get will hinder flexibility in folding your joints. If you just can't lift the weight, can you lift your arm without the weight? If so you are experiencing muscle fatigue most likely, but definitely consult your physician if the condition persists.</p>\n\n<p>I would do my heavier, more difficult exercise first, then move to the lighter, more focused exercises, but frequent switching up of the order of your routine is basically mandatory at least a few times a year, this can get you strength in normaly ignored ranges of movement, by pushing harder at a different position or range of the exercise, and by providing completely new exercises and ranges of movement,and it can get you over humps and stimulate even more strength and speed for a number of reasons.</p>\n\n<p>Finally, if you are getting sore, and by sore I mean the mild burn of the lactic acid eating slightly frayed muscles, not the sharp sting of a torn muscle or a torn ligament or tendon, each time you work out, then tearing your muscles down exactly how you are supposed to if you want to keep increasing strength and endurance, which is good because you have to introduce enough resistance to tear them before they will respond by rebuilding themselves stronger, and 1 to 6 days soreness is normal. 1-3 days for smaller muscles(biceps, triceps, delts), 2-6 days for large muscles(glutes, hamstrings, quads).</p>\n\n<p>I got most of my information from my own experience acquired from 25 years of power-lifting for strength and speed for sports, namely track & field, football and basketball, Muscle and Fitness Magazine and from Dr. Fred Hatfield's textbook for certification under INTERNATIONAL SPORTS SCIENCES OF AMERICA(ISSA).</p>\n"
}
] |
2016/02/13
|
[
"https://fitness.stackexchange.com/questions/28921",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19404/"
] |
28,930 |
<p>Whenever I lift weights even in a circuit training format ( fast paced lower weights and high volume) I get extremely fatigued over the next two days, almost dizzy like and I am not myself. This happens only with weight lifting not cardio exercise.
I do run a few times(half hour run at around 7.5-8 mph) a week and my body recovers well from it. What can possibly be causing this</p>
|
[
{
"answer_id": 28936,
"author": "user5823815",
"author_id": 19271,
"author_profile": "https://fitness.stackexchange.com/users/19271",
"pm_score": 1,
"selected": false,
"text": "<p>I would go to a doctor. This could be blood pressure or it could be something more sinister. It's best to check this with a medical professional.</p>\n"
},
{
"answer_id": 28963,
"author": "Badr Fennane",
"author_id": 19219,
"author_profile": "https://fitness.stackexchange.com/users/19219",
"pm_score": 2,
"selected": false,
"text": "<p>If you really checked your blood pressure and you're sure that your vitals are excellent, then check these 4 probable factors:</p>\n\n<p><strong>1. Diet:</strong><br>\nCheck if you're eating enough food, and by food I mean REAL food:</p>\n\n<ul>\n<li>Try to eat at least 5 servings of veggies & fruits a day.<br></li>\n<li>Consume food that will give you enough energy to face your workout routine like granola, milk, quinoa ..(also Whey if you're into that kind of stuff too) <br></li>\n<li>Avoid soda, fast foods and high sugar snacks.</li>\n</ul>\n\n<p><strong>2. Sleep:</strong></p>\n\n<ul>\n<li>You should really get at least 7 hours of good sleep every night.<br></li>\n<li>Favor nocturnal sleep between sunset and sunrise.</li>\n</ul>\n\n<p><strong>3. Anxiety:</strong></p>\n\n<ul>\n<li>Look out for stress symptoms that you might face at home, school or work.</li>\n<li>This can have a huge effect on your mind and body strength, and should be reduced.</li>\n<li>You can try relaxation techniques such as deep breathing, yoga or martial arts lessons.</li>\n</ul>\n\n<p><strong>4. Overtraining:</strong></p>\n\n<ul>\n<li>This normally happens if you're still a beginner and don't give your muscles enough time to restore the damage cells and completely recover.<br></li>\n<li>Avoid going hard and intense in every session, normally one day a week is more than enough to challenge your body and mind. You can go easy and focus on good form and enjoying your workout in the other days.</li>\n</ul>\n\n<p>Remember, fitness or bodybuilding is consistency, it's a whole life program where the tiny things can matter.</p>\n\n<p>Hope this will help you get pass that fog and dizziness and that you will soon be able to go back to your workout normally.</p>\n\n<p>Good day to you.</p>\n"
}
] |
2016/02/14
|
[
"https://fitness.stackexchange.com/questions/28930",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19416/"
] |
28,934 |
<p>I have normal arms; not too much fat, normal face, normal legs e.t.c but my belly is fat. I have alot of fat in my belly and I want to specifically lose that to make my body look good. Please help!</p>
<p>I have a body like the person on the right:<br>
<img src="https://thumb1.shutterstock.com/display_pic_with_logo/140101/175972274/stock-vector-vector-silhouette-of-men-on-a-white-background-175972274.jpg" alt="'image'"> </p>
<p>Edit: I forgot to mention that i'ma computer programmer so i'm always sitting in front of the computer.</p>
|
[
{
"answer_id": 28937,
"author": "Nishanth Murugan",
"author_id": 19422,
"author_profile": "https://fitness.stackexchange.com/users/19422",
"pm_score": -1,
"selected": false,
"text": "<ul>\n<li>Never take rice at Night</li>\n<li>Avoid eating, just before you got to bed.</li>\n<li>Do some early morning exercise that brings out sweat, It makes you feel good for the whole day.</li>\n<li>avoid taking junk food at any time till you reduce your belly</li>\n</ul>\n"
},
{
"answer_id": 28940,
"author": "David Ward",
"author_id": 19426,
"author_profile": "https://fitness.stackexchange.com/users/19426",
"pm_score": 1,
"selected": true,
"text": "<p>Visceral fat is the worst place to have it health wise. You should not only watch what you eat and drink, but how much. There are many places to get good advice in food and drink intake. \nExercise is not just a good thing, but absolutely nessesary for continued good health, trouble is it's tough and time consuming, but that should not put you off. As a general rule remember fat is generated at the dining table, exercise is for strength and fitness and alone can't shift that blubber.</p>\n"
},
{
"answer_id": 28942,
"author": "Conquistador",
"author_id": 19348,
"author_profile": "https://fitness.stackexchange.com/users/19348",
"pm_score": 0,
"selected": false,
"text": "<p>Exercise is the answer, as well as a change of diet - everybody stores fat differently, in different places.</p>\n\n<p>An important thought to bear in mind is that you don't get rid of fat in certain areas by targeting that region - ie, crunches will not shift that stomach fat.</p>\n\n<p>In terms of burning the fat, cardio is a good route to go, or weightlifting, or a mix of the two.</p>\n"
}
] |
2016/02/14
|
[
"https://fitness.stackexchange.com/questions/28934",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19424/"
] |
28,954 |
<p>I heard that eating after weight loss workout will reduce the effect of losing weight. I heard I should wait for at least 2-3 hours before eating anything or body won't consume fat or something like that. </p>
<p>Is there anyway this could be true? </p>
|
[
{
"answer_id": 28956,
"author": "anon",
"author_id": 19444,
"author_profile": "https://fitness.stackexchange.com/users/19444",
"pm_score": 1,
"selected": false,
"text": "<p>You save energy in form of glycogen, because it's the fastest way of storing and using energy. When you workout u lose a lot of this energy and you start taking energy from other resources like fat. That only happens if you already lost your fast way of getting energy. When your glycogen is restored with a big meal after training you stop using fat for energy but start to use the new and easy carbohydrates. Please don't take this as an advise to not eat after your workout. I think it's really important to eat after your workout because your body needs minerals and proteins. If you want to lose weight just eat well and you won't have any problem with eating after training.</p>\n"
},
{
"answer_id": 28962,
"author": "Badr Fennane",
"author_id": 19219,
"author_profile": "https://fitness.stackexchange.com/users/19219",
"pm_score": 0,
"selected": false,
"text": "<p>Good Morning Sir,</p>\n\n<p>What you've heard has some true reasoning on it, but you can eat if you're starving because if not, you'll also hit your brain's performance.</p>\n\n<p>What you should really care about is the energy deficit:<br>\nOur body just consistently consums fat to produce energy & therefore make our body work in a good way.\nYou should just pull apart any FAT rich meals & high energy plates so that our body will be forced to take that energy from your already stored FAT (the one you wanna get rid of).</p>\n\n<p>That's the whole idea. Just set meals that are based on this simple trick and everything will go according to your plans.</p>\n\n<p>Have a good day and a great workout.</p>\n"
},
{
"answer_id": 28964,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 0,
"selected": false,
"text": "<p>Two quick things. First off, there is a danger in eating after your workout in that your body will be demanding caloric intake and humans are bad at estimating just how much energy they burned. Go ahead and eat, but be aware of and log your calories to prevent yourself from taking in calories in excess of what you burned.</p>\n\n<p>Secondly, if you're doing any sort of weight-training, the current recommendation seems to be to eat some protein right afterwards. It will be used pretty rapidly to build the muscles back up plus protein is relatively filling for its calories, so you're less likely to overeat.</p>\n"
}
] |
2016/02/16
|
[
"https://fitness.stackexchange.com/questions/28954",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19059/"
] |
28,960 |
<h1>Background</h1>
<p>Over the past 3-4 months, I seem to have gradually caused myself an anterior pelvic tilt, and it's gradually causing stiffness and pain in my lower back. I wish to analyze possible causes and receive some tips on how to actively counteract it.</p>
<h1>Workout routines</h1>
<p>I follow a very basic 3-split (push, pull, legs) doing the compound exercises you'd expect;</p>
<p>Bench press, incline bench press, pullups, barbell rows, cable rows, squats, deadlifts. </p>
<p>And I of course supplement this with some isolation exercises. But in order to keep this question clean, I'll skip listing it unless any of you find it necessary.</p>
<h1>My hypothesis</h1>
<p>At my gym, every monday, wednesday and friday, one of the trainers who works there has a little 7 minute session where we do some ab-work, no pause. We do a variety of exercises such as various planks and crunches.</p>
<p>(I'm well aware of the drawbacks to crunches/situps, and I make sure to take proper precautions.)</p>
<p>But here's my theory: During these sessions, we often do "ab exercises" like knee raises, and static leg-raised holds. And I'm one of those people who don't get ANY ab-work done during this. It's all hip-flexors for me.</p>
<p><strong>It seems to me that these exercises are causing my hip-flexors to stiffen up, and give me the anterior pelvic tilt.</strong></p>
<h1>Question</h1>
<p>Could this be the reason for my anterior pelvic tilt?</p>
<p>For the time being, I plan on skipping these ab sessions, and rely on my own ab work (deadlifts), while catching up on stretching.</p>
<p>Does this seem like the right plan? Any suggestions for more/other measures?</p>
|
[
{
"answer_id": 28956,
"author": "anon",
"author_id": 19444,
"author_profile": "https://fitness.stackexchange.com/users/19444",
"pm_score": 1,
"selected": false,
"text": "<p>You save energy in form of glycogen, because it's the fastest way of storing and using energy. When you workout u lose a lot of this energy and you start taking energy from other resources like fat. That only happens if you already lost your fast way of getting energy. When your glycogen is restored with a big meal after training you stop using fat for energy but start to use the new and easy carbohydrates. Please don't take this as an advise to not eat after your workout. I think it's really important to eat after your workout because your body needs minerals and proteins. If you want to lose weight just eat well and you won't have any problem with eating after training.</p>\n"
},
{
"answer_id": 28962,
"author": "Badr Fennane",
"author_id": 19219,
"author_profile": "https://fitness.stackexchange.com/users/19219",
"pm_score": 0,
"selected": false,
"text": "<p>Good Morning Sir,</p>\n\n<p>What you've heard has some true reasoning on it, but you can eat if you're starving because if not, you'll also hit your brain's performance.</p>\n\n<p>What you should really care about is the energy deficit:<br>\nOur body just consistently consums fat to produce energy & therefore make our body work in a good way.\nYou should just pull apart any FAT rich meals & high energy plates so that our body will be forced to take that energy from your already stored FAT (the one you wanna get rid of).</p>\n\n<p>That's the whole idea. Just set meals that are based on this simple trick and everything will go according to your plans.</p>\n\n<p>Have a good day and a great workout.</p>\n"
},
{
"answer_id": 28964,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 0,
"selected": false,
"text": "<p>Two quick things. First off, there is a danger in eating after your workout in that your body will be demanding caloric intake and humans are bad at estimating just how much energy they burned. Go ahead and eat, but be aware of and log your calories to prevent yourself from taking in calories in excess of what you burned.</p>\n\n<p>Secondly, if you're doing any sort of weight-training, the current recommendation seems to be to eat some protein right afterwards. It will be used pretty rapidly to build the muscles back up plus protein is relatively filling for its calories, so you're less likely to overeat.</p>\n"
}
] |
2016/02/16
|
[
"https://fitness.stackexchange.com/questions/28960",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8828/"
] |
28,961 |
<p>I am asking this question on behalf of my friend. He says he has been regularly going to gym and doing workouts for 3 months for 1 and half hours daily, which consist of push-ups, leg-raises, dumbbell lifting, deadlifting, etc, which has shaped his body and also helped him to gain 4kg of weight which surely reflects in his physical structure. But somehow his tummy is protruding as well.</p>
<p>He regularly consumes Optimum Nutrition (ON) Serious Mass due to his lean slim body structure.</p>
<p>Please let me know if these section is the right place to ask. If not then let me know, and I can delete it. </p>
|
[
{
"answer_id": 28965,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>Is he experiencing more muscle there? More fat? Is it just not going away as fast as he'd like? My gut reaction, no pun intended, is that he's taking in more calories than he's burning, which is resulting in weight gain. As to why it's the abdomen, well, you can't target fat-loss or gain. He should probably start charting out his calories consumed to make sure that his bulking powder isn't providing too many calories in addition what he's already eating.</p>\n\n<p>If it's muscle, he may want to cut back on exercises that focus on his stomach and abdomen in favor of exercising the rest of the body in hopes of at least hiding what he has in favor of other muscle.</p>\n"
},
{
"answer_id": 28972,
"author": "Alex L",
"author_id": 16204,
"author_profile": "https://fitness.stackexchange.com/users/16204",
"pm_score": 2,
"selected": false,
"text": "<p>Generally, <a href=\"http://www.aworkoutroutine.com/how-much-muscle-can-you-gain/\" rel=\"nofollow\">men can expect to gain up to about half a pound of muscle per week</a>, which is about .25 kg per week. This means one can expect about 6 pounds (or just under 3 kg) of muscle gained in three months. <em>Under optimal circumstances</em>. Most people don't train, eat, or recover optimally, which means 6 pounds may be slightly over optimistic. </p>\n\n<p>This means the excess weight gained is due to water, bodily waste products, and increased fat mass. All of those can contribute to a larger looking midsection. The fact that your friend is using a mass gainer means he's consuming a large amount of carbs which also tend to cause water retention. I suspect a good portion of their 4 kg weight gain is at least water weight and increased fat with a minority of it being muscle.</p>\n"
}
] |
2016/02/16
|
[
"https://fitness.stackexchange.com/questions/28961",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19449/"
] |
28,966 |
<p>I overdid my Single-leg Romanian Deadlifts this weekend. I was in a hurry and wasn't performing the exercise with proper control, which has led to me overstretching them a bit. I'm back to the point where I can walk without limping, but they do still hurt some. Is it safe to do running and my upper-body workout (push-ups, tricep dips, let-me-ins, and let-me-ups) for now?</p>
|
[
{
"answer_id": 28967,
"author": "Alex L",
"author_id": 16204,
"author_profile": "https://fitness.stackexchange.com/users/16204",
"pm_score": 1,
"selected": false,
"text": "<blockquote>\n <p>Is it safe to do my upper-body workout?</p>\n</blockquote>\n\n<p>Yes. The most that your hamstrings will be doing during these will be acting as a stabilizer.</p>\n\n<blockquote>\n <p>Is it safe to do running?</p>\n</blockquote>\n\n<p>Maybe. Start off slow, and make sure to warm up thoroughly (maybe more than usual) to avoid stretching your hamstrings while cold. While working up to a running pace, pay attention to how you feel. If they hurt (more than just being sore) you're better off stopping or slowing down to a pace that doesn't make them hurt.</p>\n\n<p>As an aside, you may also benefit from some active recovery directed at your hamstrings to get more blood flow to them.</p>\n"
},
{
"answer_id": 28970,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>I would recommend <strong>doing</strong> something, to second Alex here, for active recovery.</p>\n\n<p>I would avoid running and do some skip rope instead and after you properly warmed up, you can do your other exercise. The body is a unit and you will be using your hamstrings with the other exercises anyway indirectly.</p>\n\n<p>You should be really sure that it is really soreness that you feel, if you somehow injured the muscle itself - it would feel different, I would not do something until the pain is gone.</p>\n\n<p>Just a personal preference, on days where I was overdoing it, I used ice-massage after the training.\nSimply put a water cup (small paper cones) fill it with water and let it freeze. Use some Oil on your skin before you massage the body part until the ice melted. </p>\n\n<p>Some people recommend stretching, but I personally have never felt any benefit out of it rather feeling worse afterwards. .. </p>\n"
},
{
"answer_id": 28973,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 3,
"selected": true,
"text": "<p>Bummer about <a href=\"https://fitness.stackexchange.com/a/19157/7091\">Delayed Onset Muscle Soreness (DOMS)</a> in your hamstrings: it's one of the more annoying places to get it and makes it tough to do pretty much everything. <a href=\"http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html\" rel=\"nofollow noreferrer\">Barbell good mornings</a> pretty much guarantee me DOMS.</p>\n\n<p><strong>Running</strong></p>\n\n<p>I think you're fine, but start with a walk, then get to a warmup, and see what's comfortable. Usually once the blood is flowing it doesn't really hurt that much (technical: the pain is attenuated), although it will come back pretty much as soon as you stop.</p>\n\n<p>I've had DOMS bad enough that I couldn't run, and other times where it was okay. It's really variable. The good news is that every few hours the pain should be a bit less after it peaks, so your luck is going up.</p>\n\n<p><strong>Upper Body Lifts</strong></p>\n\n<p>I wouldn't think this is a problem at all, and honestly it's a pretty normal way to keep lifting despite injury (sprains, strains, and in your case, a nasty case of DOMS).</p>\n\n<p><strong>Other Exercises</strong></p>\n\n<p>I often hear people say that it's completely safe to exercise with DOMS, and while that may be technically true I think it's a little narrow. In my own experience, the problem comes from the pain causing you to use bad form. With your hamstrings, as an example, during a squat you might shift your weight to your toes and round your back, in order to keep the pull off of your hamstrings. It's not conscious by any means, but rather a natural result of your body trying to keep you from using something that is in pain.</p>\n"
}
] |
2016/02/16
|
[
"https://fitness.stackexchange.com/questions/28966",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8039/"
] |
28,975 |
<p>As I know Yoga can give us many benefits in many ways to our body. I am a skinny guy and I think yoga will also help me to gain muscles. But is there any regular Yoga routine for Skinny Guy Rules to Gaining Muscles?</p>
|
[
{
"answer_id": 28976,
"author": "Badr Fennane",
"author_id": 19219,
"author_profile": "https://fitness.stackexchange.com/users/19219",
"pm_score": 3,
"selected": true,
"text": "<p>It can help only of you can do <a href=\"http://cdn-maf2.heartyhosting.com/sites/muscleandfitness.com/files/Yoga.jpg\" rel=\"nofollow\">This kinds of exercices</a> \n and that's not even true Yoga.</p>\n\n<p>So to be honest with you, if you think that you're really skinny and you're not hitting bodybuilding at the same time, yoga won't give you the result you're looking for.</p>\n\n<p>Yoga helps you add strength to the small muscles and parts of your body that are normally neglected by other sports. It also helps with flexibility and stress fighting, but flexibility and strength are DEFINITELY NOT mass.</p>\n\n<p>Instead :</p>\n\n<ul>\n<li><p>Try to go to a gym near you, try to focus on compound exercies\ninstead of isolation ones.</p></li>\n<li><p>Favor good form over heavy weight.</p></li>\n</ul>\n\n<p>If you are unable (for one of the reasons) to go to a gym, then you may look over on youtube for some body weight exercices that can be performed at home for mass building, it normally favors push-ups, squats, burpees and pull-ups (a bar may be necessary).</p>\n\n<p>And I almost forgot, focus also on your DIET, which is a HUGE factor in bulking and adding mass to your body. Try to do a search on food and diets that can suit your reach and of course your pocket ;)</p>\n\n<p>Hope this helps you, have a good day and good luck.</p>\n"
},
{
"answer_id": 28989,
"author": "ruslaniv",
"author_id": 18959,
"author_profile": "https://fitness.stackexchange.com/users/18959",
"pm_score": 2,
"selected": false,
"text": "<p>First of all, yoga never ment to be about body physique. As stated in yoga "bible" - "Yoga Sutras of Patanjali",</p>\n<blockquote>\n<p>yoga is restraining the mind-stuff (Chitta) from taking various forms\n(Vrittis)<a href=\"https://archive.org/stream/RajaYogaAndPatanjalisYogaAphorisms/Raja%20Yoga#page/n51/mode/2up\" rel=\"nofollow noreferrer\">1</a></p>\n</blockquote>\n<p>which is explained as</p>\n<blockquote>\n<p>yoga essentially consists of meditative practices culminating in\nattaining a state of consciousness free from all modes of active or\ndiscursive thought, and of eventually attaining a state where\nconsciousness is unaware of any object external to itself, that is, is\nonly aware of its own nature as consciousness unmixed with any other\nobject <a href=\"http://www.iep.utm.edu/yoga/\" rel=\"nofollow noreferrer\">2</a></p>\n</blockquote>\n<p>One can quite easily say that yoga is a form of religion or a philosophical school. Asanas or body postures are just instruments to attain required state of mind, just like prayers in Christianity or meditation in buddhism. Asanas were invented as a form of distraction for the mind, so it can let go of thinking process concentrating first on holding asana and then concentrating on itself.</p>\n<p>With that in mind, if one to examine yoga from physical prospective, it is more about endurance and flexibility and some strength.</p>\n<blockquote>\n<p>After analyzing the data, researchers found that the regular practice\nof Hatha yoga significantly improved the subjects’ flexibility,\nmuscular strength and endurance, and balance.</p>\n<p><a href=\"https://www.acefitness.org/getfit/studies/YogaStudy2005.pdf\" rel=\"nofollow noreferrer\">American Council on Exercise: "Does Yoga Really Do the Body Good?"</a></p>\n<p><a href=\"http://www.osteopathic.org/osteopathic-health/about-your-health/health-conditions-library/general-health/Pages/yoga.aspx\" rel=\"nofollow noreferrer\">American Osteopathic Association</a></p>\n</blockquote>\n<p>In order to grow muscle in size you have to basically damage them so they can repair themselves and when they do, they become bigger to be able to withstand the stress next time and not be damaged. In order to achieve visible growth in size you have to progressively increase the stress your muscles endure, which can only be achieved by so called "progressive overloading" i.e. gradually increasing the amount of weight your muscles have to work with.</p>\n<p>In yoga, which is a body weight exercise (again, just from physical prospective), it is impossible to progressively overload. You can extend the amount of time you're exposed to stress, but in this case you'll be targeting muscle endurance, not size.</p>\n<p>It needs to be mentioned, that if you're an absolute novice then ANY physical activity will result in muscle "toning" and muscles will appear bigger due to slight growth and reduction in body fat. But in order to achieve any significant gains in size, you have to start using heavy weights.</p>\n<p>So, to sum it up:</p>\n<blockquote>\n<p>Resistance training leads to trauma or injury of the cellular proteins\nin muscle. This prompts cell-signaling messages to activate satellite\ncells to begin a cascade of events leading to muscle repair and\ngrowth... The most adaptable tissue in the human body is skeletal\nmuscle, and it is remarkably remodeled after continuous, and carefully\ndesigned, resistance exercise training programs. <a href=\"https://www.unm.edu/%7Elkravitz/Article%20folder/musclesgrowLK.html\" rel=\"nofollow noreferrer\">5</a></p>\n</blockquote>\n"
},
{
"answer_id": 33060,
"author": "Lindsey Willison",
"author_id": 24454,
"author_profile": "https://fitness.stackexchange.com/users/24454",
"pm_score": 0,
"selected": false,
"text": "<p>Practicing yoga is great for the body and mind, and yes, gaining muscle can be a nice perk. There are so many different types of yoga and practices, and you may have to experiment with a few to find one that suits your needs. </p>\n\n<p>If you're interested in browsing around and trying a few different 'styles' of yoga, I would recommend either going to a yoga studio close to you, or checking out <a href=\"https://www.yogaglo.com/\" rel=\"nofollow noreferrer\">YogaGlo</a>. It's a great website with lots of tutorial videos, different styles and classes of varied length. Most styles of yoga will help you gain muscle. Avoid a regular Yin practice as that is intense stretching (might be nice once a week on your 'off day'). Vinyasa-style classes are your best option for gaining muscle. You'll also build it in Hatha, but tends to be a less rigorous practice. </p>\n\n<p>If you're interested in hot yoga, try finding a Moksha/ Modo studio, or a Bikram studio. These are set sequences, and can be as intense as you choose to make them (effort-wise), just keep in mind that if you fall in love with a hot yoga practice, make sure to up your calorie intake. The heat helps to loosen the muscle and get into poses and build lean muscle. </p>\n\n<p>Alternatively, an intense, muscle-building practice would be Ashtanga. It is not done in a hot room, but with the intense breath work, you can work up a good sweat. This is a great practice to do at home, but I would <strong>strongly</strong> recommend going to a studio and practicing under the guidance of a teacher first (that goes for any style of yoga you choose). </p>\n\n<p>Keep in mind that with yoga \"no pain, no gain\" does not exist. If it feels bad in your body, DON'T do it. With building muscle and practice, it is a process. </p>\n"
}
] |
2016/02/17
|
[
"https://fitness.stackexchange.com/questions/28975",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19457/"
] |
28,984 |
<p>I've always wanted to incorporate daily jogs to my schedule, but at first I would get tired very quickly, out of breath, and I could feel my ankles aching so I assumed it was due to the over weight. Then when I finally committed to working out and eating right back in 2014 I did a lot of lifting but oriented towards resistance(more reps than weight) and also every Wednesday was HIIT followed by a tabata session day(which was quite the cardio workout). During that time I still tried to incorporate the jogging but 10 min is as long as I could jog without stopping. Even at my lowest weight 218 lbs(from 250 ish) and I didn't understand why if I was able to workout for even 2 hours with me ending up drenched in sweat. I thought that with my routine I would boost up my overall resistance, but running has never been my thing, I can't do it for long like I would want to. </p>
<p>Right now I'm 221lbs and I'm still considering incorporating jogging but I can already taste the failure. Does lifting(not heavy, just enough for me to do some effort, more focused into reps and short 30 sec breaks between sets) not help with developing a good/healthy lung capacity for jogging? </p>
|
[
{
"answer_id": 28985,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": true,
"text": "<p>Weight (resistance) training is considered <a href=\"https://en.wikipedia.org/wiki/Strength_training\" rel=\"nofollow\">anaerobic</a> because it is typically performed in <strong>short</strong> high intensity bouts of exercise. As such, <a href=\"http://www.sparkpeople.com/resource/fitness_articles.asp?id=1035\" rel=\"nofollow\">Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air.</a> In order for you to improve your jogging ability, you would need to improve your <a href=\"http://medical-dictionary.thefreedictionary.com/aerobic+capacity\" rel=\"nofollow\">aerobic capacity</a>. In your case, that would mean continuing to jog. </p>\n\n<p>I recommend you continue both activities as they will provide commentary benefits.</p>\n"
},
{
"answer_id": 28992,
"author": "MarleneGermany",
"author_id": 19474,
"author_profile": "https://fitness.stackexchange.com/users/19474",
"pm_score": 2,
"selected": false,
"text": "<p>Running for 10 minutes straight is fine for a beginner. You can easily build on that (provided of course you had a physician check that there's nothing wrong with Your joints, bones or muscles). </p>\n\n<p>Run for 8 minutes then walk for 2 to 3 minutes. No problem to walk longer if you need longer to get back your breath. Run 6 minutes. Walk again. Run 5 minutes. Go home. Stretch. </p>\n\n<p>Do this 3 to 5 times a week for 2 weeks. After that do the same with running 10, 7 and 6 minutes for 2 weeks. Try to shorten the walking parts a few seconds. If it doesn't work - don't. Go on prolonging the runs every 2 weeks. Play with the rythm of running and walking. Don't overdo it.\nIf you stick to that programme you should be able tu run about half an hour straight within three months. \nGood luck!</p>\n"
}
] |
2016/02/17
|
[
"https://fitness.stackexchange.com/questions/28984",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/17969/"
] |
28,997 |
<p>I've been lifting for several years now,
I can see good progress in most of the muscle groups i've worked on,
except one - chest, it just would not grow, regardless of the amount of work I contribute to it. </p>
<p>Is it fair to say that due to physiological or other reasons people are more likely to develop certain muscle groups, and not the others - or am I just not trying hard enough.</p>
|
[
{
"answer_id": 29008,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>Following up on JohnP's comment...</p>\n\n<p>Aside from the obvious, proper rest, nutrition, genetics, etc. I'll offer one other possible, although <strong>speculative</strong>, reason. Most people who train have one or more body parts that don't seem to grow, or, need more work. Only those who are gifted genetically can just look at weights and grow. Assuming a “natural training” framework, the rest of us need to put in lots of time, effort, proper rest, and sound nutrition to eek out any possible gains. One common mistake often made in “hard gainer” situations is over-training a body part. The desire to make gains for a specific body part tends to force some people to seek more sets, reps, etc. for the expected gains. It's the old, \"more is better\" approach. In my opinion (and experience), a better approach is to briefly back off training a stubborn body part. In a sense, “reboot” training that body part by taking some time off, and, going back to basics once training resumes.</p>\n\n<p>So, to answer your question, it may not be that you're “<em>just not training hard enough</em>”. But, rather, you're training too hard for your chest to recover and make gains.</p>\n"
},
{
"answer_id": 29012,
"author": "DMoore",
"author_id": 6385,
"author_profile": "https://fitness.stackexchange.com/users/6385",
"pm_score": 2,
"selected": false,
"text": "<p>This is just a comment but a rather long one so I can't put it in the comments.</p>\n\n<p>There is certainly not enough information in your question to answer the question. Your question doesn't even quantify what it means for a muscle group to grow. Are you defining this by mass or by strength? </p>\n\n<p>Lifting is not only personal and factors in sleep, eating habits, weight, intensity, routine and so on but it is also a factor of the other habits of your life that are a bit impossible to quantify. </p>\n\n<p>If you are just looking at mass you really have to look at body builders. You gain much more mass when you are loading weight. That is why body builders go on this roller coaster ride sometimes a few times a year. They don't do this because it is counter productive. </p>\n\n<p>Then you have to look at your overall body structure. Let's be honest, the bench (and chest muscles) are a shorter man's game. That is why you have a ton of superhuman 300 pound 6'7\" behemoths in the NFL that bench 225 just 20-25 times. Their arm length is a hindrance. The tricep failing will disable their chest muscles from growing. </p>\n\n<p>But to them... Who cares? It isn't functional for them to bench 600 pounds. They need endurance and speed and flexibility.</p>\n\n<p>Let me use my personal experience as an example. I worked out my chest once a week. Really hard but just once a week. At my heaviest weight I was squatting/deadlifting well over 600, cleaning over 320, skull crushing over 150 for sets... My bench never went over 325ish. I could rep 225 20-22 times but could never bench real weight.</p>\n\n<p>Why? Because I touched my chest once a week. Every other muscle probably got some kind of work 3 times a week but the chest? It doesn't get used. Double down on that I was playing basketball for 4-6 hours a week at college practice level and running another 10 miles a week - it does not take a rocket scientist to figure out why my bench was never great. Now my chest muscles are in line with my body structure but the weight was never there. </p>\n\n<p>So if you want your chest to get big:</p>\n\n<ul>\n<li><p>gain weight for at least 8-12 months</p></li>\n<li><p>double up on your chest workouts</p></li>\n<li><p>limit where you are spending other energy</p></li>\n<li><p>(and remember your chest grows with your trunk so do stop working out the legs)</p></li>\n</ul>\n"
}
] |
2016/02/20
|
[
"https://fitness.stackexchange.com/questions/28997",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19491/"
] |
29,001 |
<p>I work on my computer at office in 45-50 minutes blocks and then take a break. During the break, I walk around and drink a glass of water and do a fixed number of pushups. Just over a year ago, I started with a fairly small number of pushups (20) during every break. For an 8 hour day, it would result in 8×20 = 160 pushups. Every week, I would add 1 or 2 pushups for every set. So for the second week, I had 8×21 = 168 pushups. This continued for the whole year and now I am on a count of 64 per set and 8×64 = 512 pushups per day. Also, in the last set, I continue without stopping and usually go to 100 pushups or more.</p>
<p>Before I continue this routine for decades and then experimentally find out what kinds of problems it caused, I want to know if I am doing the right thing or should I change something about it. And beyond what count will it actually start hurting my body?</p>
|
[
{
"answer_id": 29009,
"author": "didi",
"author_id": 19492,
"author_profile": "https://fitness.stackexchange.com/users/19492",
"pm_score": 3,
"selected": true,
"text": "<ul>\n<li><p>Edit: The assumption is that you are healthy, and have no weight issues, especially that you are not over-weight, and not too old.</p></li>\n<li><p>Supposing you have 10 minutes to train per \"break\" (not really a break any more...), the maximum amount of push-ups you will possibly be able to do (down the road) during one single break is perhaps around 400 to 800 push-ups. If your maximum is 600, your daily limit will be 600 x 8 = 4800 push-ups. If 800, it will be 6400.</p></li>\n<li><p>Edit: Starting at 20, if you increase your push-up counts by 45 each year, you will possibly reach 400 push-up per 10 minute in around 9 years (meaning in 8 more years).</p></li>\n<li><p>So your first question is whether or not, after a gradual progression, you can keep doing, let's say, 400-600 reps in 10 min x 8 sets with 50 min break 5 times per week with perhaps two days (weekend) of rest throughout much of the year without considerable harm to your body (edit: until a reasonable age (40? 45? 50? 55?)).</p></li>\n<li><p>(Edited) While I'm tempted to suggest other approaches... (if it's important for you to achieve a high numbers of reps of push-ups) I'd answer: you may possibly do around 100-250-400* reps in 10 minute as described above under the following conditions:</p>\n\n<ol>\n<li><p>That you keep following a gradual progression with fixed numbers so that the exercise remains endurance centered.</p></li>\n<li><p>That you at least avoid maxing out on consecutive days (what you seem to be doing with your last set). I'd even suggest perhaps halving the overall routine on the day subsequent to a max-out day (as in, doing only 4 sets on the next day w/ no max-out). </p></li>\n</ol></li>\n</ul>\n\n<p>-> Edit: Ideally, you should not intensively workout the same muscle group on consecutive days. Depending on the load, you may even need to rest an entire week for proper recovery. But considering the fairly low load for many years, I think you could also consider adopting these two types of alternating menu: (a) one day push-ups, the next day something else; (b) one day 8 sets of push-ups, the next day only 2-4 sets if you simply love push-ups. </p>\n\n<ol start=\"3\">\n<li>Rest a whole day (as in no push-ups) if your body says it needs a real break. -> (Edit:) I think this is the best approach to determining what is reasonable for your body. You will probably be fairly comfortable continuing this routine until your pass the 100 reps mark. Then gradually you'll see if you need to rest out a day or two or more to recover. Your body should indicate the safe maximum.</li>\n</ol>\n\n<p>Edit: *I've picked 100-250-400 based on the information that Biswaroop Roy Chowdhury used to do about 3000-4000 push-ups a day at different intervals. If 250-400 feels too strenuous for your muscle or joints, fall back to 100-250, and consider adding more rest days.</p>\n\n<ul>\n<li><p>As to whether or not you are doing the \"right thing\", the question doesn't really stand as you have not set a real goal to your activity. If you just want to safely keep increasing your push-up routine during your break time, 1-2 weekly increase in reps sounds reasonable.</p></li>\n<li><p>And as long as you stick to the very gradually increasing rep limit and to the time limit (hypothetically 10 min), and especially with at least 2 days of weekly rest, I think you can possibly fairly safely go up to 100/10 min and maybe up to 250/10 min by following common sense rules (eat/drink/sleep well, listen to your body, don't force it when your body is tired/sick...) but you may end up needing to take alternating day off in the end, and it's hard to guess how your body will react beyond 100. I'm only guessing based on testimonies of Guinness record holders for push-ups.</p></li>\n<li><p>As to possible suggestions, unless you're aiming to beat the Guinness record for push-ups, I'd suggest (1) not focusing on the number of push-ups, but to vary the types of push-ups to provide greater stimulus and overall training effect. </p></li>\n<li><p>I'd also suggest (2) setting one day for another muscle group such as with squats. One day push-ups (w/ variations), the other day squats, perhaps even a sit-up day in the middle. Or throw in pull-ups after work, etc. You can push one muscle group more on one day, and rest it the next day. I'd simply rest the muscle more.</p></li>\n<li><p>All in all, setting a good, meaningful goal for yourself is the most important of all. (Unless you are trying to break the GB record, I don't think you should focus on the # of reps of push-ups, and on doing them at such high-rep on consecutive days.)</p></li>\n</ul>\n"
},
{
"answer_id": 29027,
"author": "Rob Sterach",
"author_id": 16691,
"author_profile": "https://fitness.stackexchange.com/users/16691",
"pm_score": 1,
"selected": false,
"text": "<p>Sorry to spoil your dreams pal, but I would say you could, at maximum, only do a <strong>truly</strong> safe number of about 300 push ups, three times per week. Sorry to rat on your accepted answer, but doing 5000 push ups a day five times a week will damage you for good. Here will be some side effects of 100-200 push ups twice a week:</p>\n\n<ul>\n<li>Developed chest, tricep, shoulder, and forearm muscles</li>\n<li>Overall increase in core strength</li>\n<li>Stronger, healthier bones</li>\n</ul>\n\n<p>Here will be some results of 5000 push ups a day five times per week:</p>\n\n<ul>\n<li>Extreme muscle soreness/tiredness </li>\n<li>Damaged cartilage in your wrists</li>\n<li>Weaker immune system leading to several colds </li>\n<li>Permanent nerve damage in most areas of the upper body</li>\n<li>Arthritis will develop too early in your hands, wrists and fingers</li>\n<li>Loss in muscle mass/weakened bones</li>\n<li>Physical deformity</li>\n<li>Extreme hunger/dehydration </li>\n<li>In rare cases, death</li>\n</ul>\n\n<p>Now which one would you rather choose? I still would suggest working out at an actual gym however, because just like running can hurt your feet over the years if you do it often, push ups can sometimes do the same thing to your wrists. Again, I am just trying to be safe with you here, doing push ups on occasion is not that bad, usually. Good luck, pal. These are the true guaranteed effects, don't just shove them away. You will hurt yourself if you overwork.</p>\n"
}
] |
2016/02/21
|
[
"https://fitness.stackexchange.com/questions/29001",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
29,017 |
<p>I want to predict 1RM using a formula but I am not sure which is the best to use for the male athletes ages rages from 18 to 30 years old. For example, if I can bench press 80kg 4 times what could my 1RM be?</p>
|
[
{
"answer_id": 29018,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>There are many different formulae for calculating one's 1RM.</p>\n\n<p>I'll list some of the easiest-to-use ones. They'll all use two single variables;</p>\n\n<p><em>w</em> = the weight used for testing, measured in kilograms (kg)</p>\n\n<p><em>r</em> = the number of repetitions managed by the athlete at</p>\n\n<h1>Lombardi</h1>\n\n<p><a href=\"https://i.stack.imgur.com/4W7r6.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/4W7r6.png\" alt=\"enter image description here\"></a></p>\n\n<p><strong>Example</strong></p>\n\n<p>Let's say I can do 4 reps at 80kg, my expected one-rep max would be</p>\n\n<p><a href=\"https://i.stack.imgur.com/h2YaY.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/h2YaY.gif\" alt=\"enter image description here\"></a></p>\n\n<p>I feel comfortable with rounding to nearest integer here, because of the overall inaccuracy of any such formula.</p>\n\n<h1>Epley</h1>\n\n<p><a href=\"https://i.stack.imgur.com/k9epC.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/k9epC.png\" alt=\"enter image description here\"></a></p>\n\n<p><strong>Example</strong></p>\n\n<p>Let's use the same example, from your comment. With 4 repetitions at 80kg, my expected one-rep max would be</p>\n\n<p><a href=\"https://i.stack.imgur.com/AvOWz.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/AvOWz.gif\" alt=\"enter image description here\"></a></p>\n\n<h1>More formulae</h1>\n\n<p>There's a list of these at the <a href=\"https://en.wikipedia.org/wiki/One-repetition_maximum\" rel=\"nofollow noreferrer\">One-repetition maximum article</a> on Wikipedia.</p>\n\n<h1>Which is best?</h1>\n\n<p>Quite frankly, there is no way of telling, simply because of the diversity of people. One formula might be best for me, but for you, it might be a different one. But I think if you try them all, they should all land pretty close to each other.</p>\n\n<p>In these dealings, there will always be inaccuracies. You can't rely on any such formula to give you anything too precise, so the whole \"which is more precise\" question seems unanswerable.</p>\n"
},
{
"answer_id": 29031,
"author": "JMP",
"author_id": 15402,
"author_profile": "https://fitness.stackexchange.com/users/15402",
"pm_score": 0,
"selected": false,
"text": "<p>From: <a href=\"https://en.wikipedia.org/wiki/One-repetition_maximum\" rel=\"nofollow\">One-repetition maximum</a> at Wikipedia, in the 'Further Reading' section is this link, which should help you understand the issues involved.</p>\n\n<p>Campanholi Neto, José; Cedin, Luísa; Dato, Carla Cristina; Rodrigues Bertucci, Danilo; de Andrade Perez, Sérgio Eduardo; Baldissera, Vilmar (Jun 2015). \"<a href=\"http://www.asep.org/asep/asep/JEPonlineJUNE2015_Neto.pdf\" rel=\"nofollow\">A Single Session of Testing for One Repetition Maximum (1RM) with Eight Exercises is Trustworthy</a>\" (PDF). Journal of Exercise Physiology - JEPonline.</p>\n\n<p>Once the idea of 1RM is understood, we can take multiple repetition tasks and attempt to extrapolate further information. As with any statistical inference method, the more data we have, the more accurate the prediction.</p>\n\n<p>So, if for example you can benchpress 70kg six times, we have much better information to work with.</p>\n\n<p>Another method is to consider an average of several of the formula listed on Wikipedia.</p>\n"
}
] |
2016/02/22
|
[
"https://fitness.stackexchange.com/questions/29017",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19346/"
] |
29,041 |
<p>This may seem like an odd question, but outside of exercise, when I have to run, I usually don't have an opportunity to warm up. It's jogging down to the store during my lunch break, or running to catch a bus, things like that. I would like to be able to run those short distances with less sweat and heavy breathing. The rule of thumb I keep hearing for exercise is that you train for what you want to attain, but I also know that jumping into an exercise without warming up is a good way to get injured through exertion of cold muscles.</p>
<p>Is my best recourse to just increase my general endurance by running in a conventional manner and hope that the effects bleed over, or is there a better way to train for spontaneous effort?</p>
|
[
{
"answer_id": 29047,
"author": "JaredW82",
"author_id": 19550,
"author_profile": "https://fitness.stackexchange.com/users/19550",
"pm_score": 4,
"selected": true,
"text": "<p>In short, <strong>for the question of preventing injury</strong>, it's entirely relative to one's current fitness, nutrition, age, and current physical status. There is never a guarantee that stretching and warming up will prevent injury. The point of warming up is to limit the likelihood.</p>\n<p>For example: if one in relatively good shape and is relatively young and have no physical limitation such as a leg cramp, then in the cases you mentioned the risk of injury, in exercising with out warm-up, is relatively low.</p>\n<p>Conversely, in the other extreme, if one is relatively old, over weight, never works out, eats unhealthy, and currently has a leg cramp, then injury would be highly likely to occur.</p>\n<p><strong>In both cases, however, injury is neither guaranteed to occur or not occur.</strong> Sorry the answer is not definite but in this case one cannot speak in absolutes.</p>\n<p><strong>That said, Yes</strong>, it would be helpful in preventing injury to increase your fitness in a given activity in spontaneous things like running short distances before engaging in them to better condition your body. <strong>Spontaneous efforts will, at first, engage the fast twitch muscles so you'll also want to add a strength training regiment.</strong> Strength training will benefit you most for explosive efforts.</p>\n<p>If your ultimate goal is simply to do it with less hard breathing and sweating then cardio/pulmonary workouts [i.e. exercises that strengthen the lungs and heart] can increase lung and heart efficiency. Strength training is great for your heart but does little for lung endurance. This is where HIIT may become useful.</p>\n<p><strong>As for sweating</strong> though, arguably, if you have to exert less efforts to receive same benefit then your body will need to sweat less but, at the same time, <strong>the more fit you are, the more easily you will sweat.</strong> <a href=\"http://certification.acsm.org/blog/2013/may/the-science-of-sweat\" rel=\"nofollow noreferrer\">See this article.</a>. Other factors come into play as well such as ambient temperature, hydration, etc. For the issue of sweating, you can wear clothes that well breathe well and dissipate the sweat.</p>\n<p>HIIT is great for the lungs and heart but <strong>it is not a replacement for strength training</strong> and will not produce the same results in the short term or even long term. <strong>HIIT is the perfect method for losing fat while retaining muscle mass. It is also a good way to train for spontaneous activities especially</strong> if you also desire to burn calories. Some people define HIIT differently, so I'll add this qualifier Weight training being -i.e. weighted squats, leg press, calf extensions, lunges, etc. and HIT being non-weighted High Intensity Workouts. Some HIIT techniques involve weighted exercise but they're applied with a different methodology. <strong>The focus with HIIT is to burn calories not to build muscle strength.</strong> One of the <strong>drawbacks of HIIT is that many of it's activities may put you at risk of injury.</strong> If you're concerned about injury or have had a recent injury, I wouldn't recommend HIIT.</p>\n<p>More on <strong>why HIIT is not a replacement for strength training</strong>:</p>\n<blockquote>\n<p>“EMG techniques make it possible to study recruitment order, the relationship between stimulation and the amount of force developed, the type of muscle contraction (concentric vs. eccentric) and the effects of fatigue. EMG analysis in my study showed the approximate percentage of the recruitment of muscle fiber types in the quadriceps of a trained athlete during execution of a one repetition squat with progressively increasing loads.</p>\n<p>Starting with 60% of one-repetition maximum, the slow-twitch fibers contribute 60 percent to the effort; fast-twitch fatigue resistant fibers, 30 percent; and fast-twitch fatigable 10 percent. At 100 percent maximum effort, however, the percentage of slow-twitch fibers involved is only 5%, while fast-twitch fatigue resistant is 15 percent, and fast-twitch fatigable is 80 percent.</p>\n<p>The implications for athletic-type strength training are clear. To develop strength in the fast-twitch fibers you have to train with heavy weights. Light weights contribute little to optimizing strength and power performance. “</p>\n</blockquote>\n<p>For complete article see: <a href=\"http://www.drdarden.com/readTopic.do?id=412352\" rel=\"nofollow noreferrer\">http://www.drdarden.com/readTopic.do?id=412352</a></p>\n"
},
{
"answer_id": 29055,
"author": "BackInShapeBuddy",
"author_id": 1054,
"author_profile": "https://fitness.stackexchange.com/users/1054",
"pm_score": 3,
"selected": false,
"text": "<p>When jogging to the store, you can still use the concept of warming up by starting off slowly until your circulation increases, your muscles warm up and your joints lubricate.</p>\n\n<p>Running to catch a bus is different and requires that your body can handle a sprint. The most likely injury here is a pulled calf muscle or Achilles tendon injury from the sudden maximal contraction as you push off. To help prevent that type of injury, a general exercise program of running and <strong>daily</strong> stretching is a good way to go. (See this q/a for calf stretches. <a href=\"https://fitness.stackexchange.com/questions/24512/developing-calf-and-hip-flexor-flexibility/24515#24515\">developing calf and hip flexor flexibility</a>). By increasing your overall fitness, the body is better prepared to handle sudden exertions.</p>\n\n<p>Specificity - You may want to also include sprints or high intensity intervals in your exercise program. HIIT is an efficient and effective way to train, esp. cardio. If your joints are not in the best shape, you may find sprints or HIIT are easier to begin in the water.</p>\n"
},
{
"answer_id": 29103,
"author": "kamran",
"author_id": 19612,
"author_profile": "https://fitness.stackexchange.com/users/19612",
"pm_score": 2,
"selected": false,
"text": "<p>I am 69 years old jogger. have completed 17 marathons, last one on last Valentine's Day here in Los Angeles. I do try to run 4-5 days a week, 40 minutes each. Most of the year I run on a treadmill to protect my joints! No warm up, just start the machine on 6 miles/hr and move on to 7.5 miles/hr in 5 minutes and stay there, ending the run with 5 minutes of slow pace at 5 miles/hr.\nMy last official time at the L.A. marathon was 5:50, but I had 3 bathroom stops, each taking 15-18 mins.</p>\n\n<p>I have been slowed down recently, but don't have any limiting injuries. Doctors tell me part of loss of performance is because of my 2 years of chemotherapy, but I think normal aging has been a culprit too. I have not taken exercise too seriously. Even when running a marathon, if tired, I slow down. I was kind of a hobbyist runner and skier all my life. My motto is, \"easy does it!\" Yes, you can keep running even while fighting stage 4 cancer, and up to an advanced age. I feel I can keep running for the rest of my life! My heart and lungs are pretty strong, 125/76 and 55 resting heart beat. I keep my heart beat at 160 over half an hr every time I run. Not sure if it's the right thing to do but I am beyond these worries, I'm still here!</p>\n\n<p>In all my life, I have been jogging and running without any warm up. I don't mean to advise this for everybody. But I'm sure that for people like me who have kept a steady schedule of exercise there should be no problem unless they have an issue they are aware of. If any thing, I guess my body anticipates what is expected of it when I put on my running shoes. I feel my heart race a bit when I'm mentally all whipped up to go.</p>\n"
},
{
"answer_id": 29113,
"author": "Tom Penny",
"author_id": 19318,
"author_profile": "https://fitness.stackexchange.com/users/19318",
"pm_score": 2,
"selected": false,
"text": "<p>Generally I think warming-up is overrated. I'm pretty sure evolution selects <em>against</em> people who stretch and do a warm-up jog in response to a crisis situation. If you're healthy, a spontaneous effort shouldn't hurt you. Case in point: I regularly chase my dog up the driveway at full speed after her nightly walk. I also run 20 miles a week so my legs are very used to the motions of running.</p>\n\n<p>I should point out that \"full speed\" is relative. With a bit of a warm-up, \"full speed\" becomes noticeably faster. I suspect that when my muscles are cold, they don't have their full range of motion and limit my stride length thus slowing me down. So warming up is good if you're about to enter a race.</p>\n\n<p>Warming up is also good if you're going to be doing a lot of jumping, turning, etc, as if you were playing basketball, soccer, etc.</p>\n\n<p>I've never injured myself due to failure to warm up. However, I have been injured from continuing to exercise on fatigued muscles. This has been both in the form of over-use injuries such as runner's knee, and catastrophic injury such as a pulled hamstring when diving after a Frisbee (but it was a highlight reel catch to be sure :-)</p>\n"
}
] |
2016/02/26
|
[
"https://fitness.stackexchange.com/questions/29041",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8039/"
] |
29,042 |
<p>I am desperate. I've always heard that when you hit a plateau you can adjust your workouts or your eating habits. I've done BOTH, and seen absolutely no progress in my weight loss. I started out at an all time high weight of 133, (I am a 5' flat female) and a few weeks ago I managed to get down to a very shaky 126, where I knew I would probably gain back a few lbs in the near future. I was stable at 128 for nearly 3 weeks, and now am back to 132. Here's exactly what I ate today, and this is what I always eat like, (Used to just be more of everything, and I used to eat a LOT of gluten) but lately I've really cut back on amounts in my attempt to lose weight. Everything in my house is made from scratch with very high quality ingredients. I actually wonder if I eat too well. </p>
<p>Brekki:</p>
<p>Oatmeal with honey. (Big breakfast, normally I just have toast)</p>
<p>Lunch brought from home:</p>
<p>cucumber slices</p>
<p>whole strawberries</p>
<p>chicken soup</p>
<p>I haven't had dinner yet, but last night I had the same chicken soup and strawberries.
I haven't been eating any snacks between meals for the last few months, but today I was so furious with the scale I ate two slices of homemade bread and some chocolate. This is the first time I've ever done that. Its also the first gluten I've eaten in a month and now I'm feeling rather sick.
I'm also in such a rotten mood I'm not working out right now, when I usually do for around an hour.
This is a part of my workout from yesterday just to give you a taste of what I like to do: </p>
<p>front squat and weighted lunge
10-9-8-7-6-5-4-3-2-1</p>
<p>2 rounds
250 single unders </p>
<p>modified WOD
5 rounds
30 pushups
40 butterfly sit ups
50 weighted squats</p>
<p>I also did a glute and arm workout. This was an easy day. I think that I work out HARD.
What the @#$% is wrong with me???
I've worked out for years, not with the intent to lose weight, mainly in training for track, and never lost weight from any of that. Am I just destined to be one weight? I don't even think I've been changing my body consistency. No muscle gains or anything. Actually maybe a little bit in my arms, and maybe if I'm lucky, I'm seeing something in my stomach. I don't want to look like a supermodel (Gross) I just want to be happy with my body.
My mom said I was fat, sparking all of this @#$$. </p>
|
[
{
"answer_id": 29043,
"author": "Count Iblis",
"author_id": 8763,
"author_profile": "https://fitness.stackexchange.com/users/8763",
"pm_score": -1,
"selected": false,
"text": "<p>You should do cardio exercises. If you build up your cardio fitness, you should be able to run for an hour or longer at a fast pace (13 km/h or faster). You'll then burn more than 1000 Kcal per day. You should actually eat a lot more to get there, try to eat a lot more whole grain bread, brown rice and whole grain pasta. The total calorie intake should be large enough to allow you to run fast for a long time. You should not worry about weight gain, as the focus should be on building up your cardio fitness. You'll find that even with a much higher calorie intake, your weight will not increase or even decrease a bit, provided you exercise hard enough and only eat healthy foods (only whole grain products, a lot of vegetables, at least 400 grams per day).</p>\n\n<p>You can also think of it this way. If you start to run then the reason why your cardio fitness will improve is fundamentally because your body will do whatever is necessary to facility your new activity. The biochemical changes are not the fundamental reason because these mechanisms were developed as a result of evolution. Now, an activity like running would only be done by our ancestors or other animals because of survival needs. Running more switches on all sorts of processes that enhance the capability of an animal to be able to run well. And that includes weight loss too.</p>\n"
},
{
"answer_id": 29044,
"author": "JaredW82",
"author_id": 19550,
"author_profile": "https://fitness.stackexchange.com/users/19550",
"pm_score": 1,
"selected": false,
"text": "<p><strong>You're doing great!</strong> Keep it up! For your best health and fitness, don't worry so much about weight. Worry more about body fat and how you feel. Muscle weights much more that fat because of its density and water. Another factors contributing to your weight is how hydrated you are. The more active you are the more water you'll need. Because of these things you may actually gain weight from proper diet and exercise.</p>\n<p>Oatmeal is great, bread and chocolate, not so much. Really, if you can see some shape in you stomach than you're doing great! Don't listen to your mom just laugh at her idiocy and tell her to shut up! Seriously, mothers should never say such things to their daughters. I don't want to start a conflict but really this kind of remark from a mother leads to insecurity and eating disorders.</p>\n<p><strong>Body Fat and how you feel:</strong> If you had a higher than your desired body fat and you keep up the good work, you may notice your cloths becoming looser and you skin may sag a bit (don't worry it will correct its self). Don't measure your progress by the scale but instead measure it with calipers and other methods of measuring body fat. Also, listen to your body and how you feel. You may notice that you can lift more, run longer, have more energy etc. Let these things drive you! But be careful not to over do it, only you can know what this means but in other words don't push yourself into injury. I'm not sure how new you are to working out but you sound like you know a bit about it. You may know that consistency is key to personal fitness. you're not going to become fit overnight. Any diet will not produce immediate results. Anyone trying to convince you otherwise is just trying to sell you something. Don't Buy it!</p>\n<p><strong>Diet:</strong> Whatever you do don't get sucked in to dieting fads. Many of these only produce short-term results and will wear you out. Like juicing diets that make you have diarrhea. This will make you loose water weight and result in short term colon damage, an short-term inability to absorb nutrients, and leave you feeling tired and unable to go to the gym. Don't starve yourself as your body need natural sources of nutrients to keep you going. Just eat healthy. Eat lots of vegetables, some fruits, less carbohydrate loaded foods, and plenty of meats as some dairy is okay. Meats and lower card veggies are loaded with great nutrients. Just 3 ounces of meat has more nutrients twice that of most fruits and veggies. (I'd post more links but sadly I cannot do this at the time. Use google to verify the info I stated.)</p>\n<p>See <a href=\"http://nutritionfacts.org/\" rel=\"nofollow noreferrer\">Nutrient facts.org</a> for more info.</p>\n<p>It's okay to cheat once in a while and have some chocolate and ice cream and such. The point is don't make a habit out of it and go with out it at more often than not.</p>\n<p><strong>Fitness:</strong> Strength training will burn more kcals and sooner than cardio/pulmonary (Not vascular, this never made seance to me.) workouts. Keep your fitness routine well rounded. For women, it is important to do bone strengthening activities to prevent osteoporosis later in life. Track helps with this but weights and strength training should be utilized as well. You don't have to get big muscles and strength training will not inevitably do this unless you aim for it. You'll of course still want to do you're cardio/pulmonary workouts as well, just keep them balanced.</p>\n<p>You're young, don't stress too much about this stuff. Sure, build up good fitness habits but don't let them get you down. Good luck to you!</p>\n"
}
] |
2016/02/26
|
[
"https://fitness.stackexchange.com/questions/29042",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19529/"
] |
29,050 |
<p>I know we have the question about <a href="https://fitness.stackexchange.com/questions/9876/recovering-from-rolled-ankle">what to do immediately after a rolled ankle</a>, but this is different. </p>
<p>About 5 months ago I rolled my ankle, and I rested it and went to physio. However, it's still weak and I keep re-rolling it. I'm going to go back to physio. Is there anything I can do in the mean time? Is it safe to run, bike and swim?</p>
<p>Also when I rolled it the first time they gave me a cane. Was this good to use because I heard in the past doctors were much more into immobilizing an injury but then they found the muscles didn't really heal properly if they overdid it?</p>
|
[
{
"answer_id": 29061,
"author": "son15",
"author_id": 15658,
"author_profile": "https://fitness.stackexchange.com/users/15658",
"pm_score": 2,
"selected": true,
"text": "<p>I've sprained both of my ankles.</p>\n\n<p>To strengthen them back up the physio gave me lots of balancing exercises to do.</p>\n\n<p>Started out simply balancing on one foot. When you're trying to balance you move your ankle a bit and this strengthens it up.</p>\n\n<p>You can move onto balancing on a bosu ball if you find this is too easy.</p>\n\n<p>You can also close your eyes to make it more challenging.</p>\n\n<p>Don't forget to do this for your good ankle too. You don't want an imbalance.</p>\n\n<p>Also don't do this if it is still really swollen.</p>\n"
},
{
"answer_id": 36060,
"author": "b-reddy",
"author_id": 25892,
"author_profile": "https://fitness.stackexchange.com/users/25892",
"pm_score": 0,
"selected": false,
"text": "<p>Something to consider in the mean time is everything you're <em>not</em> doing in physio. </p>\n\n<p>For example, it's a good idea to examine your footwear. Think of how people often say they rolled their ankle when stepping on something. This could be someone else's foot, or stepping on the side of a curb.</p>\n\n<p><a href=\"https://i.stack.imgur.com/JVW6f.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/JVW6f.jpg\" alt=\"Klay Thompson Ankle Sprain\"></a>\n<em><a href=\"https://b-reddy.org/2016/07/13/how-golf-can-negatively-impact-the-ankles-is-golf-a-good-off-season-activity-for-basketball-players/\" rel=\"nofollow noreferrer\">Found</a>. <a href=\"http://www.sfgate.com/warriors/article/Warriors-Thompson-out-7-10-days-6139526.php\" rel=\"nofollow noreferrer\">Original Source</a>.</em></p>\n\n<p> <a href=\"https://i.stack.imgur.com/B5rBM.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/B5rBM.gif\" alt=\"Klay Thompson ankle sprain GIF\"></a></p>\n\n<p><em><a href=\"https://b-reddy.org/2016/07/13/how-golf-can-negatively-impact-the-ankles-is-golf-a-good-off-season-activity-for-basketball-players/\" rel=\"nofollow noreferrer\">Found</a>.</em></p>\n\n<p>So, the higher your foot is off the ground, the more easily it can roll over to sprain. A shoe with a big heel lift provides room for the ankle to sprain:</p>\n\n<p><a href=\"https://i.stack.imgur.com/i6sa0.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/i6sa0.jpg\" alt=\"Ankle roll potential shoes\"></a></p>\n\n<p><em>Source: <a href=\"https://b-reddy.org/2013/02/01/can-foot-pain-and-hip-pain-be-related/\" rel=\"nofollow noreferrer\">Can foot and hip pain be related?</a></em> </p>\n\n<p>Think of the plate as a curb, lifted shoes, whatever. You can imagine if that foot is only on the ground, it's harder for the ankle to sprain.</p>\n\n<p>Another aspect to consider is how you hold that ankle throughout the day. After a sprain, it's common for the ankle to become lax / hypermobile. For instance, you're laying down. Rather than the foot be held straight,</p>\n\n<p> <a href=\"https://i.stack.imgur.com/2HRmq.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/2HRmq.jpg\" alt=\"straight ankle\"></a></p>\n\n<p>It lays like this:</p>\n\n<p> <a href=\"https://i.stack.imgur.com/qDuiW.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/qDuiW.jpg\" alt=\"ankle sprain laxity\"></a></p>\n\n<p>One of the main ideas of strengthening the ankle is to tighten up what was stretched out in the sprain. We can do that throughout the day too though. For instance:</p>\n\n<p> <a href=\"https://i.stack.imgur.com/vzyvJ.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/vzyvJ.jpg\" alt=\"ankle sprain supported\"></a></p>\n\n<p><em>Images from <a href=\"http://b-reddy.org\" rel=\"nofollow noreferrer\">b-reddy.org</a></em></p>\n\n<p>If you're Steph Curry, who has a history of nasty ankle sprains:</p>\n\n<p> <a href=\"https://i.stack.imgur.com/oisqP.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/oisqP.gif\" alt=\"Steph Curry ankle sprain\"></a></p>\n\n<p>Then you don't want to be sitting like this:</p>\n\n<p><a href=\"https://i.stack.imgur.com/gut9D.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/gut9D.jpg\" alt=\"Steph Curry ankle sitting laxity\"></a></p>\n\n<p>Rather you want that foot flat:</p>\n\n<p> <a href=\"https://i.stack.imgur.com/gkclT.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/gkclT.png\" alt=\"Stephen Curry ankle better\"></a></p>\n\n<p>And you might want to be careful about playing golf, doing this to his ankle:</p>\n\n<p><a href=\"https://i.stack.imgur.com/LnyY5.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/LnyY5.gif\" alt=\"Steph Curry golf ankle\"></a>\n<a href=\"https://i.stack.imgur.com/rjqU5.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/rjqU5.gif\" alt=\"Steph Curry ankle sprains golf\"></a></p>\n\n<p>Close up from one of his sprains and another one of his swings:</p>\n\n<p> <a href=\"https://i.stack.imgur.com/H6ky3.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/H6ky3.png\" alt=\"Steph Curry golf ankle sprain\"></a></p>\n\n<p><em>Curry media from <a href=\"https://b-reddy.org/2016/07/13/how-golf-can-negatively-impact-the-ankles-is-golf-a-good-off-season-activity-for-basketball-players/\" rel=\"nofollow noreferrer\">How golf can negatively impact the ankles.</a></em></p>\n\n<p>I use Curry as an example due to his fame, but the principle is don't ignore the other 23 hours of the day. You might attempt to tighten your ankle with 30-60 minutes of exercise per day, but if you're holding the ankle in a stretched position many hours outside of the exercise, it's hard to offset that.</p>\n"
}
] |
2016/02/28
|
[
"https://fitness.stackexchange.com/questions/29050",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/4900/"
] |
29,051 |
<p>Does regular upper-body workout lead to an increase in the circumference of the wrist? I'm thinking of exercises like bench press, curls, etc.</p>
|
[
{
"answer_id": 29063,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": 0,
"selected": false,
"text": "<p>Wrist and ankle size is more like genetic characteristics dependent besides as your bones and muscle grow the wrist size gets larger but limited. The is no hidden secret to make the wrist size bigger :-)</p>\n"
},
{
"answer_id": 29065,
"author": "JaredW82",
"author_id": 19550,
"author_profile": "https://fitness.stackexchange.com/users/19550",
"pm_score": 4,
"selected": true,
"text": "<p><strong>In short, Yes!</strong> </p>\n\n<p>There are two aspects to this:</p>\n\n<ul>\n<li>Bone</li>\n<li>Muscle </li>\n</ul>\n\n<p><strong>Bone:</strong> <br>\nAny exercise that places regular stress on a given bone will increase bone density overtime. For the wrist specifically, strengthening the forearm and hand muscles (in the forearm) will have the greatest effect. When you do these other exercises these muscles are still indirectly strengthened as supporting muscles and, in the case of the bench press for example, there is a lot of stress placed on the bones when in the starting and ending positions. </p>\n\n<p>The process of bone density and growth is a relatively slow process and depends on many factors. Some factors are genetic in nature but the most notable are related to gender, age, hormones and nutrition. If you're a female beyond menopause then your bone density cannot increase and you should limit these high impact activities especially if you're at risk of osteoporosis. This is one reason why women should participate in strength training and high impact activities while they're young as they're bones will become more dense and therefore stronger to prevent osteoporosis later in life. For males bone growth may slow with age but it does not normally stop altogether unless there are other genetic, nutritional, and/or hormonal factors. (See below for more detailed explanation on bone growth.)</p>\n\n<p><strong>Muscle:</strong> <br>\nThe term wrist is literally where the carpus or carpal bones are but many people actually mean the lower forearm when they refer to the wrist. There are also muscles in the forearm, such as the Flexor Carpi Ulnaris and pronator quadratus. The pronator quadratus is in the wrist where you would wear a wrist watch, but not in the wrist proper, (where the arm meets the hand or where handcuffs go). These can be strengthened as well. These muscles can increases in size as well with weighted movements. </p>\n\n<p><a href=\"https://i.stack.imgur.com/VevGK.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/VevGK.png\" alt=\"pronator quadratus\"></a>\n<a href=\"https://i.stack.imgur.com/TFPP1.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/TFPP1.png\" alt=\"Forarm anatomy\"></a></p>\n\n<p><strong>Forearm and Wrist Exercises include:</strong> <br>\nWrist Curls For Flexion <br>\nReverse Wrist Curls For Extension <br>\nBehind The Back Wrist Curls <br>\nOne-Arm Cable Reverse Curls <br></p>\n\n<p><strong>To specifically target the pronator quadratus:</strong><br> \nSeated forearm pronation<br>\nSide lying forearm pronation<br>\nStanding forearm pronation with rope attachment<br>\nFlexbar forearm pronation<br>\nBand seated forearm pronation<br>\nBand standing forearm pronation<br></p>\n\n<hr>\n\n<p><strong>Personal Advice:</strong> <br> While you <em>can</em> increase the thickness of your wrist with physical activities, this should be in no way be a goal nor a hindrance unless there are mitigating factors. The reason being is that the process is relatively slow and not significant. Anything that stimulates the production of HGH will have a net effect of bone gain.</p>\n\n<hr>\n\n<p><strong>Detailed Explanation on Bone Growth:</strong> <br>\nThere are several types of bone cells that preform different functions. <a href=\"https://i.stack.imgur.com/SqJ9F.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/SqJ9F.jpg\" alt=\"Bone Cells\"></a>\n<a href=\"https://en.wikipedia.org/wiki/Osteocyte\" rel=\"nofollow noreferrer\">Osteocytes</a> are the cell in the bone that maintain the bone mineral concentration. <a href=\"http://boneandspine.com/bone-mineralization-process/\" rel=\"nofollow noreferrer\">(1)</a> Stimulated as stress is placed on the bone through gravity or exercise by <a href=\"https://en.wikipedia.org/wiki/Mechanotransduction\" rel=\"nofollow noreferrer\">mechanotransduction</a> <a href=\"http://press.endocrine.org/doi/full/10.1210/endo.139.4.5949\" rel=\"nofollow noreferrer\">(3,</a> <a href=\"https://www.ncbi.nlm.nih.gov/books/NBK7494/\" rel=\"nofollow noreferrer\">10,</a> <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/3688455\" rel=\"nofollow noreferrer\">11,</a> <a href=\"https://en.wikipedia.org/wiki/Osteocyte\" rel=\"nofollow noreferrer\">12)</a>, the Osteocytes will increase mineralization (aka calcification). Bone mineral is initially deposited in “hole” zones between the ends of collagen fibrils of the matrix. As bone matures, hydroxyapatite crystals enlarge and by crystal growth and aggregation. The process of mineralization takes place throughout the entire life. <a href=\"http://boneandspine.com/bone-mineralization-process/\" rel=\"nofollow noreferrer\">(1)</a> Osteocytes die as a consequence of senescence, degeneration/necrosis, apoptosis (programmed cell death), and/or osteoclastic engulfment. The percentage of dead osteocytes in bone increases with age from less than 1% at birth to 75% after age 80. <a href=\"https://en.wikipedia.org/wiki/Osteocyte\" rel=\"nofollow noreferrer\">(12)</a> <br> <a href=\"https://i.stack.imgur.com/OeqTV.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/OeqTV.jpg\" alt=\"![Osteocytes\"></a> </p>\n\n<p><a href=\"https://en.wikipedia.org/wiki/Osteoblast\" rel=\"nofollow noreferrer\">Osteoblasts</a> are the cell responsible for bone growth. <a href=\"http://boneandspine.com/bone-mineralization-process/\" rel=\"nofollow noreferrer\">(1,</a> <a href=\"https://www.boundless.com/biology/textbooks/boundless-biology-textbook/the-musculoskeletal-system-38/bone-216/cell-types-in-bones-816-12058/\" rel=\"nofollow noreferrer\">2)</a> Osteoblasts are stimulated by <a href=\"https://en.wikipedia.org/wiki/Growth_hormone\" rel=\"nofollow noreferrer\">Human Growth Hormone (HGH)</a> <a href=\"http://press.endocrine.org/doi/full/10.1210/endo.139.4.5949\" rel=\"nofollow noreferrer\">(3,</a> <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/7683248\" rel=\"nofollow noreferrer\">4,</a> <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/17698843\" rel=\"nofollow noreferrer\">5,</a> <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/8364969\" rel=\"nofollow noreferrer\">6,</a> <a href=\"http://onlinelibrary.wiley.com/doi/10.1002/mpo.10342/abstract;jsessionid=D461C947EE61AF32D62B2A64A390B690.f03t02\" rel=\"nofollow noreferrer\">7)</a> which is produced in higher amounts during and after strenuous exercise. <a href=\"http://press.endocrine.org/doi/full/10.1210/endo.139.4.5949\" rel=\"nofollow noreferrer\">(3)</a> Osteoblasts are found in the growing portions of bone, including the <a href=\"https://en.wikipedia.org/wiki/Periosteum\" rel=\"nofollow noreferrer\">periosteum</a> and <a href=\"https://en.wikipedia.org/wiki/Endosteum\" rel=\"nofollow noreferrer\">endosteum</a>. After bones are fully developed in adulthood, the bone will not increase in length but can/will increase in diameter given the right conditions of nutrition and hormone stimulation. </p>\n\n<p>HGH is naturally produced by the pituitary gland during sleep. HGH production will wane with age. To both, maximize bone gains as well as muscle, you need to maximize HGH production. HGH is produced by the body every night. Production is increased after anaerobic activities. To maximize production of HGH, you'll need to get good rest (8 hours sleep) and ample nutrition including protein and vitamins. Some people supplement with BCAA's, Vitamin D, Glutamine, GABA, A-GPC, L-arginine and L-lysine to improve HGH performance. Some suggest avoiding sugar after workouts. They say that consuming sugar (especially fructose) within 2 hours post workout will cause your hypothalamus to release somatostatin, which will decrease your production of HGH. Simple sugars that are high-glycemic also spike insulin levels. Not only does this lead to body fat storage, but it severely decreases the release of growth hormone. <a href=\"http://www.thebodywellusa.com/dr-mike-carraghers-top-10-ways-to-increase-your-human-growth-hormone-hgh-levels-naturally/\" rel=\"nofollow noreferrer\">(13)</a></p>\n\n<p>Osteoclasts are the cells responsible for breaking down the bone back into raw materials. These are the antithesis to the Osteoblasts. Together they make up a process called bone remodeling and facilitate appositional growth. <a href=\"https://www.boundless.com/biology/textbooks/boundless-biology-textbook/the-musculoskeletal-system-38/bone-216/cell-types-in-bones-816-12058/\" rel=\"nofollow noreferrer\">(2,</a> <a href=\"https://www.iofbonehealth.org/introduction-bone-biology-all-about-our-bones\" rel=\"nofollow noreferrer\">8,</a> <a href=\"https://www.boundless.com/biology/textbooks/boundless-biology-textbook/the-musculoskeletal-system-38/bone-216/growth-of-bone-818-12061/\" rel=\"nofollow noreferrer\">9)</a> </p>\n\n<blockquote>\n <p>\"The result is an increase in the overall rate of bone remodeling,\n with a net effect of bone accumulation. The absence of GH results in a\n reduced rate of bone remodeling and a gradual loss of bone mineral\n density.\" <a href=\"http://onlinelibrary.wiley.com/doi/10.1002/mpo.10342/abstract;jsessionid=D461C947EE61AF32D62B2A64A390B690.f03t02\" rel=\"nofollow noreferrer\">(7)</a></p>\n</blockquote>\n\n<p><a href=\"https://i.stack.imgur.com/rLhqd.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/rLhqd.jpg\" alt=\"Osteoblasts\"></a><br></p>\n\n<p>Finally, here is proof that the introduction of Growth Hormone along with exercise/stress on bone will increase both bone size and density in experiments done on rats. Assuming the biological processes are the same in humans, we can expect the same results give similar circumstances. </p>\n\n<blockquote>\n <p>\"The mild exercise [in control group -without GH] doubled the\n mineralizing surface but did not influence the bone formation rate\n significantly. The combination of GH injections plus exercise,\n however, resulted in a further increase of 39% in bone formation rate,\n primarily at the anterolateral aspects, and an increase of 5% in\n cross-sectional area compared with the group injected with GH only.\n The femur ultimate breaking load was increased by 37% and the\n stiffness by 42% in the group injected with GH compared with the\n saline-injected group.\" <a href=\"http://press.endocrine.org/doi/full/10.1210/endo.139.4.5949\" rel=\"nofollow noreferrer\">(3)</a><br></p>\n</blockquote>\n\n<hr>\n\n<p><strong>Conclusion:</strong><br>\nBone minerilaztion/density increases with any stress placed on the bone including working out. Human Growth Hormone (HGH) and other hormones will help to facilitate this as long as there is simulation by mechanotransduction. Osteocytes are the cells responsible for this and have an average lifespan of 30 years so bone minerilaztion will decrease with age.</p>\n\n<p>Bone size can and will increase as well. This is heavily dependent on Human Growth Hormone levels that increase with high intensity and anaerobic workouts. Overall, HGH decreases with age without HGH treatment. In women post menopause, bone density nor size will not increase due to reduction of various hormone levels, however, this too can be mitigated by HGH treatment and hormone therapy but with possible side effects. </p>\n\n<hr>\n\n<p>Sources: <br>\n(1) <a href=\"http://boneandspine.com/bone-mineralization-process/\" rel=\"nofollow noreferrer\">http://boneandspine.com/bone-mineralization-process/</a> <br>\n(2) <a href=\"https://www.boundless.com/biology/textbooks/boundless-biology-textbook/the-musculoskeletal-system-38/bone-216/cell-types-in-bones-816-12058/\" rel=\"nofollow noreferrer\">https://www.boundless.com/biology/textbooks/boundless-biology-textbook/the-musculoskeletal-system-38/bone-216/cell-types-in-bones-816-12058/</a><br>\n(3) <a href=\"http://press.endocrine.org/doi/full/10.1210/endo.139.4.5949\" rel=\"nofollow noreferrer\">http://press.endocrine.org/doi/full/10.1210/endo.139.4.5949</a> <br>\n(4) <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/7683248\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/7683248</a> <br>\n(5) <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/17698843\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/17698843</a> <br>\n(6) <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/8364969\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/8364969</a> <br>\n(7) <a href=\"http://onlinelibrary.wiley.com/doi/10.1002/mpo.10342/abstract;jsessionid=D461C947EE61AF32D62B2A64A390B690.f03t02\" rel=\"nofollow noreferrer\">http://onlinelibrary.wiley.com/doi/10.1002/mpo.10342/abstract;jsessionid=D461C947EE61AF32D62B2A64A390B690.f03t02</a> <br>\n(8) <a href=\"https://www.iofbonehealth.org/introduction-bone-biology-all-about-our-bones\" rel=\"nofollow noreferrer\">https://www.iofbonehealth.org/introduction-bone-biology-all-about-our-bones</a> <br>\n(9) <a href=\"https://www.boundless.com/biology/textbooks/boundless-biology-textbook/the-musculoskeletal-system-38/bone-216/growth-of-bone-818-12061/\" rel=\"nofollow noreferrer\">https://www.boundless.com/biology/textbooks/boundless-biology-textbook/the-musculoskeletal-system-38/bone-216/growth-of-bone-818-12061/</a> <br>\n(10) <a href=\"https://www.ncbi.nlm.nih.gov/books/NBK7494/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/books/NBK7494/</a> <br>\n(11) <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/3688455\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/3688455</a> <br>\n(12) <a href=\"https://en.wikipedia.org/wiki/Osteocyte\" rel=\"nofollow noreferrer\">https://en.wikipedia.org/wiki/Osteocyte</a> <br>\n(13) <a href=\"http://www.thebodywellusa.com/dr-mike-carraghers-top-10-ways-to-increase-your-human-growth-hormone-hgh-levels-naturally/\" rel=\"nofollow noreferrer\">http://www.thebodywellusa.com/dr-mike-carraghers-top-10-ways-to-increase-your-human-growth-hormone-hgh-levels-naturally/</a></p>\n\n<p>More Reading:<br>\n 1. <a href=\"http://nof.org/exercise\" rel=\"nofollow noreferrer\">nof.org/exercise</a> <br>\n 2. <a href=\"http://www.builtlean.com/2013/12/11/weight-lifting-bone-density/\" rel=\"nofollow noreferrer\">builtlean.com</a> <br>\n 3. <a href=\"https://www.unm.edu/~lkravitz/Article%20folder/bonemass.html\" rel=\"nofollow noreferrer\">www.unm.edu</a><br></p>\n"
},
{
"answer_id": 31282,
"author": "Sravanthi Reddy",
"author_id": 21675,
"author_profile": "https://fitness.stackexchange.com/users/21675",
"pm_score": -1,
"selected": false,
"text": "<p>You can't really increase your wrist size, because it depends on genetics. You can still try HIIT upper body workout and see if it works. </p>\n"
}
] |
2016/02/28
|
[
"https://fitness.stackexchange.com/questions/29051",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19566/"
] |
29,052 |
<h2><strong>Introduction</strong></h2>
<p>Good day everyone. I've been <strong>wanting to improve my physique</strong> for some time now but I haven't still because I'm scared. I've <strong>been leading a very sedentary life</strong> and it's made me <strong>unhealthy and weak</strong> to a point I feel unattractive and don't have any confidence.</p>
<h2><strong>My goal</strong></h2>
<p>My goal is to <strong>lose a lot of fat and also gain muscle</strong>. Generally just <strong>getting</strong> that <strong>perfect body</strong>, like Chris Evans A.K.A Captain America. I want to shape all parts of the body.</p>
<h2><strong>Notes</strong></h2>
<ul>
<li><strong>I'm scared</strong> because I've heard that if I <strong>don't do everything
correctly</strong>, i.e eating right, exercising right it might actually
<strong>worsen my physique</strong>.</li>
<li>I <strong>don't have access to a gym</strong>, but I do <strong>own</strong> some equipment. I have a
<strong>pair of 3KG (~7lbs) dumbbells, a treadmill,</strong> and a <strong>bench</strong>.</li>
<li>I've <strong>tried doing weight-exercises</strong> with the dumbbells <strong>to build muscle</strong>
with reference from www.dumbbell-exercises.com/ but I didn't feel
any stress on my muscles. At first I thought the weights were too
light but then I read articles where people say they've built a
decent amount of muscle with light weights. So clearly I'm <strong>not
exercising right</strong>.</li>
<li>I've <strong>also tried body-weight exercises</strong> but it was the same. I didn't
feel like they were having any effect. I might have <strong>also doing it
wrongly</strong>.</li>
<li>I don't have access to protein powder either.</li>
</ul>
<h2><strong>What I don't know</strong></h2>
<ul>
<li><strong>What exercises</strong> I need to do, <strong>how</strong>, <strong>when</strong>, or how much I need to exercise to achieve my goal.</li>
<li>How to <strong>use</strong> the <strong>equipment</strong> that I have to <strong>benefit my goal</strong>.</li>
<li><strong>How much to eat</strong>, <strong>what</strong> to eat, and <strong>when</strong> with regard to exercising.</li>
</ul>
<p>Those who have knowledge about physical fitness know how to plan their diet because they have an idea of how strenuous their workouts are. I do not have knowledge about physical fitness. </p>
<h2><strong>What I do know:</strong></h2>
<ul>
<li>I know that <strong>my goal is big</strong> and it will take a long time for me to achieve it.</li>
<li>I know that <strong>diet</strong> is a <strong>big part</strong> of any body <strong>transformation</strong>.</li>
<li>I know the <strong>basics of nutrition</strong>, i.e what a <strong>calorie</strong> is, what <strong>macro</strong> and <strong>micro nutrients</strong> are, what <strong>BMI</strong> is.</li>
</ul>
<h2><strong>My specs</strong></h2>
<pre><code>Age: 18
Height: 68in
//Circumference
Waist: 35in
Hips: 39in
Forearm: 10in
Wrist: 6.2in
Weight: 160lbs
Fat percentage: 18.3%
Fat weight: 29.3lbs
Lean weight: 130.7lbs
</code></pre>
<h2><strong>My motivation</strong></h2>
<p>My motivation behind doing so is that I want to <strong>feel more active and confident</strong>. And also because of <strong>my S/O</strong>.</p>
<h2><strong>The actual question</strong></h2>
<p>This may not sound like a question but please. I need guidance on <strong>how to achieve my goal</strong> based on the information I've given. I want to learn what I do not know.</p>
<p>You can advise me what do personally, give me some tips on getting started, or point me in the right direction.</p>
<hr>
<p><em>If you require any other information I'll let you know. Thanks in advance!</em></p>
|
[
{
"answer_id": 29059,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 2,
"selected": false,
"text": "<h2>It isn't complicated</h2>\n\n<p>The physique improvement process isn't as dangerous or difficult as your post seems to imply. It is very difficult to \"worsen your physique\" and especially to do it without noticing it's getting worse. You don't need to \"do everything right\", rather just follow a few basic principles. The hardest part is actually maintaining motivation to keep following your plan! There are so many ways to reach your goals and all of them tend to work within reason. I've used a variety of different techniques to train and found out how effective each of them was for me in my situation. (spoiler: yes they all work, but only if you put in the work).</p>\n\n<p>Someone like yourself who is thinking about the process and looking for the correct way of doing things will be just fine, I feel there is unnecessary apprehension going on. The most important thing for you: just getting started with a plan.</p>\n\n<h2>Building muscle</h2>\n\n<p>Two main stages:</p>\n\n<ol>\n<li>You work the muscle. This causes stress that the body isn't used to.</li>\n<li>You rest. This allows your body to build up your muscles in order to adapt to the stress you imposed on it in stage 1.</li>\n</ol>\n\n<p>You repeat, increasing the work on the muscle over time to ensure your body keeps improving.</p>\n\n<p>There's a bit more depth to it, e.g. for your goals your 3kg dumbbells aren't going to cut it (ignore what people online said about building muscle using light weights, that sounds horrendously out of context here). I'd suggest a gym membership where you can start using barbells and working up in weight properly.</p>\n\n<p>For you, you want to be aiming to lift heavy stuff for sets of 5-15, working out your whole body every time you're in the gym, and going to the gym as often as you can/want (minimum 3 times a week).</p>\n\n<p>Your aims (first few months)</p>\n\n<ol>\n<li>Get used to lifting weights</li>\n<li>Learn some basic lifts (squat, bench, row, etc)</li>\n<li>(once you've done a few sessions) Start pushing your muscles! Aim to increase weight/sets/reps over time.</li>\n</ol>\n\n<h2>Even if you do this all wrong..</h2>\n\n<p>Don't worry. It's a journey, and you'll take some incorrect steps as you go, but you learn from it. I wouldn't be where I am if I hadn't made a whole bunch of mistakes along the way.</p>\n\n<p>Trust me doing \"permanent\" damage to yourself is very, very difficult unless you specifically want to. Any mistakes you make will at worst lose you a bit of time but at the same time provide you with priceless experience. Embrace mistakes. Experiment and push your limits. Have fun.</p>\n"
},
{
"answer_id": 29070,
"author": "WSlater",
"author_id": 19307,
"author_profile": "https://fitness.stackexchange.com/users/19307",
"pm_score": 2,
"selected": false,
"text": "<p>I will be honest, you will not gain muscle with 3kg dumbbells. They are simply too light. A single push-up will have you moving more than five times that weight. I understand if you can not get a gym membership, but you will be better off with bodyweight workouts until then as they allow you to progress. Your assumption that callisthenics is too easy is unfounded as there are any number of progressions to do to build strength (read the link before for more information from someone more qualified). </p>\n\n<p><a href=\"http://www.barbrothersgroningen.com/calisthenics-workout-plan/\" rel=\"nofollow\">http://www.barbrothersgroningen.com/calisthenics-workout-plan/</a> </p>\n\n<p>Now, with your assumption in the comment for hamza_tm's answer that you could easily worsen your physique I would say that is very hard. Simply losing fat will improve your physique as it will make all of your muscles appear larger. It also takes an extreme amount of work to overbuild muscle in a specific area, we're talking years of only doing triceps, or only doing core work, for something that to happen. Follow a full body routine and you will be ok. And with your fear of losing too much fat in the wrong areas of the body I would say that you should not worry about that, as nearly any part of your body that you judge to be too skinny can be filled with muscle.</p>\n\n<p><a href=\"http://www.leighpeele.com/wp-content/uploads/2010/02/10-percent-body-fat-male-pictures1.jpg\" rel=\"nofollow\">http://www.leighpeele.com/wp-content/uploads/2010/02/10-percent-body-fat-male-pictures1.jpg</a>.</p>\n\n<p>Both those men are 10 percent bodyfat, but as you can clearly see one has a very high muscle mass, where as one has very little. </p>\n\n<p>This idea that fitness is extremely hard is one sold by the fitness industry to sell products and supplements. Choose a premade plan and follow it consistently and you <strong>will</strong> see results. </p>\n\n<p>Now while you begin this program I would also advise you using an If It Fits Your Macros calculator(link below) and using it to slowly cut fat. You will be far happier with your body skinny first, and it is much easier to cut before bulking. Use the calculator and lose at the 15 percent option so you still have the energy for bodyweight workouts.</p>\n\n<p><a href=\"http://www.iifym.com/iifym-calculator/\" rel=\"nofollow\">http://www.iifym.com/iifym-calculator/</a></p>\n\n<p>Keep a food log using either an app like myfitnesspal or a diary and stick to it as best as you can. If you can not always get enough protein, or you eat 20g's too many carbs do not beat yourself up over it or worry. Simply try your best the next day and continue your program.</p>\n\n<p>If you maintain both of these things for a few months you will see results. If you follow the program consistently and finish the entire 6 months you will look and feel better.</p>\n\n<p>Take a photo log of your progress to encourage yourself and make your change easier to see it.</p>\n\n<p>You can do it alright.</p>\n"
}
] |
2016/02/28
|
[
"https://fitness.stackexchange.com/questions/29052",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19563/"
] |
29,053 |
<p>Yesterday, I did a fairly heavy upper body workout around 11am. I worked my arms until I could barely move the EZ bar to put it away. </p>
<p>A while later, at around 7pm, I had had a couple drinks, and felt the need to workout again (I don't know why). I did another workout, almost as intense at the one earlier in the day; working the exact same muscles.</p>
<p>I know you're supposed to give your body time to rest between workouts, but it's within the same day, and I'm not doing any lifting today (the day after). </p>
<p>My question is, what was likely the result of the second workout that day? Was it more likely to be beneficial, or harmful? </p>
<p>I'm a 23 year old male. </p>
|
[
{
"answer_id": 29057,
"author": "Rob Sterach",
"author_id": 16691,
"author_profile": "https://fitness.stackexchange.com/users/16691",
"pm_score": 1,
"selected": false,
"text": "<p>It is not exactly wrong, at age 23, at least. However, working out twice a day is not really more beneficial than working out once a day either. The explanation for this is because after your first workout your muscles already began to recover, so all working out several hours later did was break them back down again and now the recovery process will have to start all over again. Usually you should rest the entire next day to recover properly, so as you state that you are doing that, you probably should be fine. So, I wouldn't really call what you did harmful or beneficial, it is just not necessary. </p>\n"
},
{
"answer_id": 29067,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 4,
"selected": true,
"text": "<blockquote>\n <p>My question is, what was likely the result of the second workout that\n day? Was it more likely to be beneficial, or harmful?</p>\n</blockquote>\n\n<p>You could have injured yourself, for starters. Following that first workout at 11am, you broke a lot of tissues down in your body and weakened yourself. With rest and recovery your body heals, plus a bit of size and strength to overcompensate. That alcohol was floating around in your system further impaired your coordination, muscle recruitment, force production, and healing.</p>\n\n<p>It was more likely to be harmful, by quite an extent.</p>\n\n<p>There are some people who exercise multiple times a day, but generally these are Olympic lifters where the limiting factor is explosiveness and coordination, not raw power output. You will generally not find strength athletes training more than once a day, unless it is very imbalanced (doing a run or some conditioning, then later doing some lifting, etc). Even then, I don't see it much.</p>\n\n<p>I would recommend finding and adhering to <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a successful strength training program</a>. The guesswork will be removed for you, you'll get much better results, much safer, and much quicker. </p>\n"
},
{
"answer_id": 29068,
"author": "Daniel",
"author_id": 5071,
"author_profile": "https://fitness.stackexchange.com/users/5071",
"pm_score": 1,
"selected": false,
"text": "<p>Working out twice a day is quite typical when reaching advanced and elite levels. When people ask this question, I constantly make reference to olympic weightlifters, who lift heavy hours per day, often twice or three times per day. </p>\n\n<p>Practically every elite (strength-related) athlete lifts or utilizes their muscles to a similar extent multiple times per day. Take professional football players for example: weightlifting and practice almost every day. There are some exceptions to this rule, but those are folks who are lifting at inconceivably large tonnages (if you're squatting 800+, this is you).</p>\n\n<p>I love this quote by John Broz, coach of 2011 and 2012 US national weightlifting champion Pat Mendes:</p>\n\n<blockquote>\n <p>If you can't go into the gym and squat heavy twice a day, every day,\n you aren't overtrained, you're undertrained.</p>\n</blockquote>\n\n<p>Love him or hate him, I think Greg Glassman hit the nail on the head with this quote as well:</p>\n\n<blockquote>\n <p>Why is it that those most inclined to worry and ask about\n “overtraining” are about as likely to set a new record in the Olympic\n Decathlon as they are to ever overtrain?</p>\n</blockquote>\n\n<p>The main concern is injury. Injuring (straining) muscle tissue is a concern, but more important are the other soft connective tissues which can take months to heal. Cartilage and discs of the spine are also easily damageable when overdoing it. So it's important to gradually increase your volume. </p>\n\n<p>To answer your question, I would imagine the additional volume was beneficial, at least in acute bouts such a single day. It generally takes a long time to start seeing positive or negative effects of modifying training volume and frequency. If you want a legitimate answer, you need to be scientific about it and <em>measure</em>. You know, stick to twice-per-day on your arm workout for six weeks and see if your strength improves. Get a measuring tape and measure your upper arms. That sort of thing. </p>\n\n<p>Frequency is just another variable in the progressive overload equation, which, by the way is a pretty complex equation once you start being scientific about it. Bret Contreras lists these 12 methods of progressive overload in <a href=\"https://bretcontreras.com/progressive-overload/\" rel=\"nofollow noreferrer\">an article</a>, a couple of which are relevant to your question:</p>\n\n<ul>\n<li>Lifting the same load for increased distance (range of motion)</li>\n<li>Lifting the same load and volume with better form, more control, and\nless effort (efficiency) </li>\n<li><strong>Lifting the same load for more reps (volume)</strong></li>\n<li>Lifting heavier loads (intensity of load) </li>\n<li>Lifting the same load and\nvolume with less rest time in between sets (density) </li>\n<li>Lifting a load\nwith more speed and acceleration (intensity of effort) </li>\n<li>Doing more\nwork in the same amount of time (density) </li>\n<li>Doing the same work in less\namount of time (density) </li>\n<li>Doing more sets with the same load and reps\n(volume)</li>\n<li><strong>Lifting the same load and volume more often throughout the\nweek (frequency)</strong> </li>\n<li>Doing the same work while losing body mass\n(increased relative volume) </li>\n<li>Lifting the same load and volume and then\nextending the set past technical failure with forced reps, negatives,\ndrop sets, static holds, rest pause, partial reps, or post-exhaustion\n(intensity of effort)</li>\n</ul>\n\n<p>I'm sure, especially at 23, it was almost a non-issue for your body. Just get enough rest and eat. Here's some further reading if you're interested:</p>\n\n<ul>\n<li><a href=\"https://fitness.stackexchange.com/questions/24923/is-this-overtraining/24949#24949\">Is this overtraining?</a></li>\n<li><a href=\"https://fitness.stackexchange.com/questions/24986/will-this-be-overtraining/24987#24987\">Will this be 'Overtraining'?</a></li>\n<li><a href=\"https://fitness.stackexchange.com/questions/2679/can-you-overtrain/11495#11495\">Can you overtrain?</a></li>\n</ul>\n"
}
] |
2016/02/28
|
[
"https://fitness.stackexchange.com/questions/29053",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10226/"
] |
29,071 |
<p>I'm 6 foot, 330 pounds. I'm 18 years old and I've been big all my life. I want to lose body fat and build muscle. I work out everyday now. I don't know if I should focus more on my workout or my cardio... Before I've just focused on lighter weight and more reps, then I now do more cardio than weights. I'd rather lift more weights than do more cardio. Someone please tell me what to do.</p>
|
[
{
"answer_id": 29072,
"author": "Ivaro18",
"author_id": 19555,
"author_profile": "https://fitness.stackexchange.com/users/19555",
"pm_score": 0,
"selected": false,
"text": "<p>There are a lot of excercises which burn fat. F.e. squats, burpees or even take a look into crossfit. </p>\n\n<p>But one of the most important things to make sure you get right is your diet. </p>\n\n<p><em>(edit your question with some more details, this makes it easier, f.e. since when did you start working out, what are you doing now (scheme) and what is your progress so far?, do you have a current diet?)</em> </p>\n"
},
{
"answer_id": 29073,
"author": "Noshii",
"author_id": 19366,
"author_profile": "https://fitness.stackexchange.com/users/19366",
"pm_score": 1,
"selected": false,
"text": "<p>I would suggest you should focus on both with the same weight, 50% cardio, 50% weight lifting. I suggest you do a 3-day Workout where you do your full body every workout, that help's you to get a good basic for later weight lifting. On off days you put in 20-40 min of cardio, try especially HIIT Cardio (just google what it means and how it works), it will help you burn fat a lot faster. So you could do something like this:</p>\n\n<ul>\n<li>Monday: Full Body Workout (1-2 Exercises per Body part, chest back\nshoulders abs legs biceps & triceps)</li>\n<li>Tuesday: 20-40 Min of HIIT Cardio, outside or in the gym doesn't\nreally matter</li>\n<li>Wednesday: Full Body Workout</li>\n<li>Thursday: 20-40 Min of HIIT Cardio</li>\n<li>Friday: Full Body Workout</li>\n<li>Saturday: 20-40 Min of HIIT Cardio</li>\n<li>Sunday: Rest Day, don't do anything and just get ready for the Monday\nworkout</li>\n</ul>\n\n<p>Why i can relate to this?</p>\n\n<p>I was on a similar point at what you are right now, and this plan really helped me out to build up some basic muscles and burn fat, after 3-4 Month i switched it up, but i think it should help in the beginning.</p>\n\n<p>Good links i can provide to you are:</p>\n\n<p><a href=\"http://bodybuilding.com\" rel=\"nofollow\">bodybuilding.com</a></p>\n\n<p><a href=\"http://muscleandstrength.com\" rel=\"nofollow\">muscleandstrength.com</a></p>\n\n<p>They both have a ton of workout routines and exercises, check them out and experiment. You will soon recognize which exercises you may want to keep doing or some that you really dont like.</p>\n\n<p>If you have any questions just hit me up in the comments :) Hope it gave you a good beginning on how to start,</p>\n\n<p>cheers Budd.</p>\n"
},
{
"answer_id": 29074,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 1,
"selected": false,
"text": "<h2>Diet</h2>\n\n<p>Look I'm going to be honest, the biggest factor in you losing weight will be your diet. Cardio helps, doing weights helps, but the primary factor is always diet. A lot of cardio and weights cannot overcome a bad diet. But that doesn't mean ignore them - they are important to complement a good diet and will help your results!</p>\n\n<p>With that out of the way, doing more weights than cardio is fine. Once diet is on plan, you should find the combination of weights and cardio that helps you <strong>stay motivated</strong> and <strong>reach your goals</strong>.</p>\n\n<h2>Some Suggestions</h2>\n\n<p>I strongly suggest using heavier weights for sets of 5 - 15. Low weights for lots of reps is going to waste your time. You need to build serious muscle, it will help you look in shape much faster.</p>\n\n<p>The plan Noshii outlined in his(?) answer is a good start, but don't feel limited to lifting only a few times a week. If you like it then lift as much as you want. 5 times a week, 6 times, 7 times a week is fine. You can aim for a minimum of cardio (twice a week is great) and lift as much as you like.</p>\n"
},
{
"answer_id": 29075,
"author": "erictrigo",
"author_id": 16789,
"author_profile": "https://fitness.stackexchange.com/users/16789",
"pm_score": 1,
"selected": false,
"text": "<p>You do not need to do lots of cardio to burn your fat, as long as you are willing to eat much less than you've been doing previously.</p>\n\n<p>Based on your preferences, this is what I would do:</p>\n\n<ol>\n<li><a href=\"http://www.iifym.com/tdee-calculator/\" rel=\"nofollow\">Calculate your TDEE</a> based on your activity level and substract at least 25-30%. This will be your caloric goal.</li>\n<li>Buy a food scale and start measuring -if not to the gram, at least roughly- the food that you intake every day to make sure that you stay as close as possible to your caloric goal. You can get one for about $10 in Amazon, so no excuses. </li>\n<li>Eat whole foods with nutritional value and avoid processed crap. Keep your protein high.</li>\n<li>Find a gym with a squat rack and olympic barbells, and pick a proven beginner weight-lifting program. <a href=\"http://startingstrength.com/\" rel=\"nofollow\">Starting Strength</a> and <a href=\"http://stronglifts.com/\" rel=\"nofollow\">Stronglifts</a> are staples here.</li>\n<li>Do not quit. If you've followed all the previous steps for a month or two, the results will be so obvious that it will be very hard for you to stop.</li>\n</ol>\n\n<p>Good luck.</p>\n"
}
] |
2016/03/01
|
[
"https://fitness.stackexchange.com/questions/29071",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19577/"
] |
29,078 |
<p>So, what I've been doing is this:</p>
<p>On a treadmill, run .1 MPH faster and .05 miles further than I did last time, every other day.</p>
<p>The problem is, my calves are often sore for several days; at 210, I probably qualify as a heavier runner.</p>
<p>Does anyone know if it safe/effective for me to use this ramp up plan? Should I wait until I am no longer sore to continue? Should I run each speed/distance combination more than once?</p>
|
[
{
"answer_id": 29072,
"author": "Ivaro18",
"author_id": 19555,
"author_profile": "https://fitness.stackexchange.com/users/19555",
"pm_score": 0,
"selected": false,
"text": "<p>There are a lot of excercises which burn fat. F.e. squats, burpees or even take a look into crossfit. </p>\n\n<p>But one of the most important things to make sure you get right is your diet. </p>\n\n<p><em>(edit your question with some more details, this makes it easier, f.e. since when did you start working out, what are you doing now (scheme) and what is your progress so far?, do you have a current diet?)</em> </p>\n"
},
{
"answer_id": 29073,
"author": "Noshii",
"author_id": 19366,
"author_profile": "https://fitness.stackexchange.com/users/19366",
"pm_score": 1,
"selected": false,
"text": "<p>I would suggest you should focus on both with the same weight, 50% cardio, 50% weight lifting. I suggest you do a 3-day Workout where you do your full body every workout, that help's you to get a good basic for later weight lifting. On off days you put in 20-40 min of cardio, try especially HIIT Cardio (just google what it means and how it works), it will help you burn fat a lot faster. So you could do something like this:</p>\n\n<ul>\n<li>Monday: Full Body Workout (1-2 Exercises per Body part, chest back\nshoulders abs legs biceps & triceps)</li>\n<li>Tuesday: 20-40 Min of HIIT Cardio, outside or in the gym doesn't\nreally matter</li>\n<li>Wednesday: Full Body Workout</li>\n<li>Thursday: 20-40 Min of HIIT Cardio</li>\n<li>Friday: Full Body Workout</li>\n<li>Saturday: 20-40 Min of HIIT Cardio</li>\n<li>Sunday: Rest Day, don't do anything and just get ready for the Monday\nworkout</li>\n</ul>\n\n<p>Why i can relate to this?</p>\n\n<p>I was on a similar point at what you are right now, and this plan really helped me out to build up some basic muscles and burn fat, after 3-4 Month i switched it up, but i think it should help in the beginning.</p>\n\n<p>Good links i can provide to you are:</p>\n\n<p><a href=\"http://bodybuilding.com\" rel=\"nofollow\">bodybuilding.com</a></p>\n\n<p><a href=\"http://muscleandstrength.com\" rel=\"nofollow\">muscleandstrength.com</a></p>\n\n<p>They both have a ton of workout routines and exercises, check them out and experiment. You will soon recognize which exercises you may want to keep doing or some that you really dont like.</p>\n\n<p>If you have any questions just hit me up in the comments :) Hope it gave you a good beginning on how to start,</p>\n\n<p>cheers Budd.</p>\n"
},
{
"answer_id": 29074,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 1,
"selected": false,
"text": "<h2>Diet</h2>\n\n<p>Look I'm going to be honest, the biggest factor in you losing weight will be your diet. Cardio helps, doing weights helps, but the primary factor is always diet. A lot of cardio and weights cannot overcome a bad diet. But that doesn't mean ignore them - they are important to complement a good diet and will help your results!</p>\n\n<p>With that out of the way, doing more weights than cardio is fine. Once diet is on plan, you should find the combination of weights and cardio that helps you <strong>stay motivated</strong> and <strong>reach your goals</strong>.</p>\n\n<h2>Some Suggestions</h2>\n\n<p>I strongly suggest using heavier weights for sets of 5 - 15. Low weights for lots of reps is going to waste your time. You need to build serious muscle, it will help you look in shape much faster.</p>\n\n<p>The plan Noshii outlined in his(?) answer is a good start, but don't feel limited to lifting only a few times a week. If you like it then lift as much as you want. 5 times a week, 6 times, 7 times a week is fine. You can aim for a minimum of cardio (twice a week is great) and lift as much as you like.</p>\n"
},
{
"answer_id": 29075,
"author": "erictrigo",
"author_id": 16789,
"author_profile": "https://fitness.stackexchange.com/users/16789",
"pm_score": 1,
"selected": false,
"text": "<p>You do not need to do lots of cardio to burn your fat, as long as you are willing to eat much less than you've been doing previously.</p>\n\n<p>Based on your preferences, this is what I would do:</p>\n\n<ol>\n<li><a href=\"http://www.iifym.com/tdee-calculator/\" rel=\"nofollow\">Calculate your TDEE</a> based on your activity level and substract at least 25-30%. This will be your caloric goal.</li>\n<li>Buy a food scale and start measuring -if not to the gram, at least roughly- the food that you intake every day to make sure that you stay as close as possible to your caloric goal. You can get one for about $10 in Amazon, so no excuses. </li>\n<li>Eat whole foods with nutritional value and avoid processed crap. Keep your protein high.</li>\n<li>Find a gym with a squat rack and olympic barbells, and pick a proven beginner weight-lifting program. <a href=\"http://startingstrength.com/\" rel=\"nofollow\">Starting Strength</a> and <a href=\"http://stronglifts.com/\" rel=\"nofollow\">Stronglifts</a> are staples here.</li>\n<li>Do not quit. If you've followed all the previous steps for a month or two, the results will be so obvious that it will be very hard for you to stop.</li>\n</ol>\n\n<p>Good luck.</p>\n"
}
] |
2016/03/02
|
[
"https://fitness.stackexchange.com/questions/29078",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19585/"
] |
29,080 |
<p><strong>Background</strong></p>
<p>I have bronchitis (both asthmatic and allergic). I'm allergic to pollen (among other things) and live in a place surrounded by lots of trees, plants and flowers. I love being outside: working around the yard, exploring nearby trails with my dog, etc..</p>
<p>During this time of the year I can smell the Acacias (I'm specially allergic to those) and the pollution from the passing trucks. I'm starting to get bronchitis just by walking the dog for 30 minutes in the morning.</p>
<p><strong>Problem</strong></p>
<p>I used to practice Muay Thai, but I can't any more (health related issues), so I haven't done any <em>real</em> physical exercise in 5 years. I need to start getting fit again, because I'm getting old and fat, and I want to make sure my health stays in good shape.</p>
<p>I tried running, but since I haven't done it for so long, the bronchitis starts in the first 5-10 minutes. My legs are fine, my heart rate is fine, my lungs are not.</p>
<p><strong>Question</strong></p>
<p>How can I get fit and improve my cardio (lungs)? The easiest way would probably be running, but it's extremely difficult for me. I don't want to get buffed, I just want to make some exercise.</p>
<p><strong>Update</strong></p>
<p>Just to clear something, because I have both allergic and asthmatic bronchitis, my problem isn't only the pollen allergy. The asthmatic part makes running/cycling/whatever a pain. In short, after 5 to 10 minutes of running I already have difficulty breathing because my lungs don't "open" as they should.</p>
<p><strong>Another update</strong></p>
<p>Answering to some questions placed in the comments: I have suffered this condition since I was a baby, from what I know. I never smoked (I'm actually allergic to tobacco smoke). I don't live in high altitude, but it's a <strong>very</strong> humid area, and my condition got worse when I moved here. Not sure if I feel better when away, will have to wait for the next holidays. My wife has no difficulty breathing.</p>
<p>Yesterday my motorbike didn't want to start, so I ended up pushing it uphill for 50 meters to the garage. Had a bronchitis crisis, so I had to sit down for a while to calm down. I have one inhaler but try as hard as I can not to use it because it causes tachycardia. Actually, riding my motorbike is good for my bronchitis, I believe it's because of the air flow.</p>
|
[
{
"answer_id": 29072,
"author": "Ivaro18",
"author_id": 19555,
"author_profile": "https://fitness.stackexchange.com/users/19555",
"pm_score": 0,
"selected": false,
"text": "<p>There are a lot of excercises which burn fat. F.e. squats, burpees or even take a look into crossfit. </p>\n\n<p>But one of the most important things to make sure you get right is your diet. </p>\n\n<p><em>(edit your question with some more details, this makes it easier, f.e. since when did you start working out, what are you doing now (scheme) and what is your progress so far?, do you have a current diet?)</em> </p>\n"
},
{
"answer_id": 29073,
"author": "Noshii",
"author_id": 19366,
"author_profile": "https://fitness.stackexchange.com/users/19366",
"pm_score": 1,
"selected": false,
"text": "<p>I would suggest you should focus on both with the same weight, 50% cardio, 50% weight lifting. I suggest you do a 3-day Workout where you do your full body every workout, that help's you to get a good basic for later weight lifting. On off days you put in 20-40 min of cardio, try especially HIIT Cardio (just google what it means and how it works), it will help you burn fat a lot faster. So you could do something like this:</p>\n\n<ul>\n<li>Monday: Full Body Workout (1-2 Exercises per Body part, chest back\nshoulders abs legs biceps & triceps)</li>\n<li>Tuesday: 20-40 Min of HIIT Cardio, outside or in the gym doesn't\nreally matter</li>\n<li>Wednesday: Full Body Workout</li>\n<li>Thursday: 20-40 Min of HIIT Cardio</li>\n<li>Friday: Full Body Workout</li>\n<li>Saturday: 20-40 Min of HIIT Cardio</li>\n<li>Sunday: Rest Day, don't do anything and just get ready for the Monday\nworkout</li>\n</ul>\n\n<p>Why i can relate to this?</p>\n\n<p>I was on a similar point at what you are right now, and this plan really helped me out to build up some basic muscles and burn fat, after 3-4 Month i switched it up, but i think it should help in the beginning.</p>\n\n<p>Good links i can provide to you are:</p>\n\n<p><a href=\"http://bodybuilding.com\" rel=\"nofollow\">bodybuilding.com</a></p>\n\n<p><a href=\"http://muscleandstrength.com\" rel=\"nofollow\">muscleandstrength.com</a></p>\n\n<p>They both have a ton of workout routines and exercises, check them out and experiment. You will soon recognize which exercises you may want to keep doing or some that you really dont like.</p>\n\n<p>If you have any questions just hit me up in the comments :) Hope it gave you a good beginning on how to start,</p>\n\n<p>cheers Budd.</p>\n"
},
{
"answer_id": 29074,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 1,
"selected": false,
"text": "<h2>Diet</h2>\n\n<p>Look I'm going to be honest, the biggest factor in you losing weight will be your diet. Cardio helps, doing weights helps, but the primary factor is always diet. A lot of cardio and weights cannot overcome a bad diet. But that doesn't mean ignore them - they are important to complement a good diet and will help your results!</p>\n\n<p>With that out of the way, doing more weights than cardio is fine. Once diet is on plan, you should find the combination of weights and cardio that helps you <strong>stay motivated</strong> and <strong>reach your goals</strong>.</p>\n\n<h2>Some Suggestions</h2>\n\n<p>I strongly suggest using heavier weights for sets of 5 - 15. Low weights for lots of reps is going to waste your time. You need to build serious muscle, it will help you look in shape much faster.</p>\n\n<p>The plan Noshii outlined in his(?) answer is a good start, but don't feel limited to lifting only a few times a week. If you like it then lift as much as you want. 5 times a week, 6 times, 7 times a week is fine. You can aim for a minimum of cardio (twice a week is great) and lift as much as you like.</p>\n"
},
{
"answer_id": 29075,
"author": "erictrigo",
"author_id": 16789,
"author_profile": "https://fitness.stackexchange.com/users/16789",
"pm_score": 1,
"selected": false,
"text": "<p>You do not need to do lots of cardio to burn your fat, as long as you are willing to eat much less than you've been doing previously.</p>\n\n<p>Based on your preferences, this is what I would do:</p>\n\n<ol>\n<li><a href=\"http://www.iifym.com/tdee-calculator/\" rel=\"nofollow\">Calculate your TDEE</a> based on your activity level and substract at least 25-30%. This will be your caloric goal.</li>\n<li>Buy a food scale and start measuring -if not to the gram, at least roughly- the food that you intake every day to make sure that you stay as close as possible to your caloric goal. You can get one for about $10 in Amazon, so no excuses. </li>\n<li>Eat whole foods with nutritional value and avoid processed crap. Keep your protein high.</li>\n<li>Find a gym with a squat rack and olympic barbells, and pick a proven beginner weight-lifting program. <a href=\"http://startingstrength.com/\" rel=\"nofollow\">Starting Strength</a> and <a href=\"http://stronglifts.com/\" rel=\"nofollow\">Stronglifts</a> are staples here.</li>\n<li>Do not quit. If you've followed all the previous steps for a month or two, the results will be so obvious that it will be very hard for you to stop.</li>\n</ol>\n\n<p>Good luck.</p>\n"
}
] |
2016/03/02
|
[
"https://fitness.stackexchange.com/questions/29080",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10104/"
] |
29,084 |
<p>I do 5 sets of push-ups every other day. I do alternating workouts, like in the first day, I do push-ups for increased reps, then the next day I do weighted push-ups for 2 sets with added weights and 3 sets without added weight. </p>
<p>When doing the increased reps workout, when I start to work out, I do about 28-30 reps in the first set, then I can do only 15 reps or so in the second set, and thus I am unable to go near my first set rep count in set two. For increased rep days, I take 2 minutes rest between sets, but in weighted push ups I take 3 minutes.</p>
<p>Why can I do so many fewer push-ups in the second set?</p>
|
[
{
"answer_id": 29085,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>The most likely case is that you're at an upper limit in the number of push-ups you're doing in the first set such that your arms and chest are already fatigued by the end of the first set. When you start the second one, despite the rest, they may still be too fatigued. Are you training for a faster recovery or a larger number of push-ups overall? If it's the former, you're basically training it correctly by forcing yourself to strive despite the fatigue. If the latter, I'd advise cutting down the amount of reps in the first set so that you can more evenly divide your fatigue and energy expenditure.</p>\n\n<p>Either way, it might be worth taking a week or so off to let your body recover. Sometimes that's what it takes to get past a plateau. Your body's so busy rebuilding itself that you have fewer muscles fibers to recruit into performing your exercise.</p>\n"
},
{
"answer_id": 29092,
"author": "HamZa",
"author_id": 19601,
"author_profile": "https://fitness.stackexchange.com/users/19601",
"pm_score": 3,
"selected": true,
"text": "<p>I'm guessing that 30 reps is about the maximum push-ups you can do.</p>\n\n<p>For training purposes and if you want to do several sets. You most of the times don't go for the maximum reps in the first set. You intentionally do less to be able to complete your 5 or N sets routine.</p>\n\n<p>If I were you I would cut down the reps and try to start with 20 reps or so and build from there on.</p>\n\n<hr>\n\n<h2>Increasing reps</h2>\n\n<p>Personally what helped me increase my rep range was to change my routine every other week or month. For example:</p>\n\n<ul>\n<li>Normal sets: N reps for M sets.</li>\n<li>Weighted: I would do less reps. Don't take too much weight you can't handle. I would keep the rep range +10.</li>\n<li>Pyramid: You would start with 1 rep for the first set, take a short break, then 2 reps, break, 3 reps and so on. When you hit your limit say 10, you go down, 9, 8, ...2, 1.</li>\n<li>Half pyramid: same as pyramid but without going down. Make sure to really go to the max.</li>\n<li>Modified pyramid: when I got in the higher range reps (+50), instead of increasing my reps by one, I increased them by 2 or by 5. For example: 2, 4, 6, 8 ... 18, 20 or 5, 10, 15, 20 ... 45, 50.</li>\n<li>Max reps every set: you would notice decrease in reps here the more sets you do.</li>\n</ul>\n\n<p>Personally the pyramid routine really helped me a lot: I once noticed a progress of 10 extra reps the next week.</p>\n\n<p><strong>Side note:</strong> the numbers may seem arbitrary. They partially are, try to figure out what works out best for you. </p>\n\n<hr>\n\n<h2>About rest time</h2>\n\n<p>Some people would say 2-3 minutes for beginners. Some would go boot camp style and suggest 30-60 seconds. Some would take 90 seconds. I personally even go for 5 minutes depending on the situation. Bottom line: it depends on your condition, your goals (and motivation :)). Listen to your body but do try to break the limit. </p>\n"
}
] |
2016/03/02
|
[
"https://fitness.stackexchange.com/questions/29084",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16349/"
] |
29,087 |
<p>When I was younger, I was always given some training plan where I had to do, lets say, as an example, 3x8 bench presses. Also, another rule was that if I could only do this with 70kg, I could not do 75kg 3x6 to build up to eventually being able to do 3x8 bench presses with 75kg. </p>
<p>I was never able to get any results from this. In the example above, I would be stuck with 70kg 3x8 bench presses for months, and then just give up because I was not making any progress.</p>
<p>With other heavy lifting, like pull ups, the advice is quite different; If you cannot do one, do a half. In this case, I was able to make progress. I can now do five pull ups. </p>
<p>This makes me suspect that I should have been allowed to build up to lifting more weight. Any time I have made progress have been when I ignored the "lift as much weight as you can lift nxm times".</p>
<p>Most training plans online also involve doing an exercise nxm times. The question I have is, how do you make progress? Are you supposed to lift x kilos until you can lift x+y kilos the same number of times as you could lift x kilos previously?</p>
|
[
{
"answer_id": 29099,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>Making “progress” is a very individual thing. And, contrary to what some on this site will have you believe, there's no “magic” training methodology to making gains/progress. Rather it's the result of <a href=\"https://www.google.com/search?q=synergy&oq=synergy&aqs=chrome..69i57j0l5.2037j0j7&sourceid=chrome&es_sm=122&ie=UTF-8\" rel=\"nofollow\">synergy</a> among optimum training, nutrition, recovery, and genetics. If one aspect of your training is deficient, it will affect the others.</p>\n\n<p>With the above in mind, I would suggest you take a step back and begin with self inspection. Try to determine what, if anything, is holding you back. To that end, you should consider recording your training sessions and nutrition. It's somewhat difficult to correct a problem if you don't know the cause.</p>\n\n<p>Lastly, as corny as this may sound, I liken training to the stock market. Most of us want short term gains when, in fact, the real gains come long term. The same holds true for a fitness lifestyle. Expecting quick gains is somewhat realistic unless you are genetically gifted. Making gains/progress requires hard work, dedication, and long term commitment. Find out what works for <strong>you</strong> and stick with it.</p>\n"
},
{
"answer_id": 29153,
"author": "JaredW82",
"author_id": 19550,
"author_profile": "https://fitness.stackexchange.com/users/19550",
"pm_score": 2,
"selected": false,
"text": "<p>I believe the calculation you're looking for has more to do with <strong>1RM - 1 Repetition Maximum</strong> in a given lift. <strong>You 1RM will be the way to measure your strength progression and decide on how much to increase your weight.</strong> This may go without saying, but never attempt to find your 1RM without a spot. See this <a href=\"http://www.bodybuilding.com/fun/other7.htm\" rel=\"nofollow noreferrer\">article for suggestions on how to calculate your 1RM.</a> And this one <a href=\"http://www.weightrainer.net/training/coefficients.html\" rel=\"nofollow noreferrer\">for more mathematical theory on the coefficients.</a></p>\n\n<p>In order to build mass you need to be lifting at a higher weight and set to lower rep ratio. For body building this typically <strong>this means lifting weights that are around 85%-95% of your 1RM with a lot of sets resting around 2-3 min between each set and targeting around a maximum of 6 reps (See Table Illustration) in each set</strong>. Sets/reps ratio may vary depending on your particular goals. This is the extreme of the bulk/mass building exercise philosophy. </p>\n\n<p><a href=\"https://i.stack.imgur.com/w9GfH.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/w9GfH.jpg\" alt=\"1RM Rep Table\"></a></p>\n\n<p>As muscle mass increases so will your 1RM and you likewise adjust your weight lifting resistance using the same formula. You can adjust the percentage if you don't want to do a strength training program at the extreme levels. In fact if you're inexperienced it would be advisable to work up it more slowly until you can safely control the movement. Most of the time this type of workout will require a lifting partner to spot you AKA save you from killing yourself, literally. </p>\n\n<p>For More Information See: <br> <a href=\"http://www.jtsstrength.com/articles/2014/09/15/percentage-based-programs-revisited/\" rel=\"nofollow noreferrer\">http://www.jtsstrength.com/articles/2014/09/15/percentage-based-programs-revisited/</a> <br> <a href=\"http://www.bodybuilding.com/fun/bbinfo.php?page=MassGainPrograms\" rel=\"nofollow noreferrer\">http://www.bodybuilding.com/fun/bbinfo.php?page=MassGainPrograms</a> <br> <a href=\"http://www.bodybuilding.com/fun/topicoftheweek11.htm\" rel=\"nofollow noreferrer\">http://www.bodybuilding.com/fun/topicoftheweek11.htm</a><br><a href=\"https://www.inetsolutions.com.au/workhab/help/Equations.htm\" rel=\"nofollow noreferrer\">https://www.inetsolutions.com.au/workhab/help/Equations.htm</a></p>\n\n<p>Keep in mind if your about to start a strength training program that rest and nutrition are very important factors. You'll want to research this of you haven't already.</p>\n\n<p>For table illustration credit: <a href=\"http://passyworldofmathematics.com/weight-training-mathematics/\" rel=\"nofollow noreferrer\">see this link.</a></p>\n"
},
{
"answer_id": 29158,
"author": "k88",
"author_id": 19663,
"author_profile": "https://fitness.stackexchange.com/users/19663",
"pm_score": 3,
"selected": true,
"text": "<p>I do not know where you got it from that you should not increase the weight if you cannot do it, this is simply not true. </p>\n\n<p>You need to achieve some form of <a href=\"https://en.wikipedia.org/wiki/Progressive_overload\" rel=\"nofollow\">progressive overload</a>. The idea of progressive overload is to try just a little more each time. If you keep benching the same weight at the same intensity, your body will adapt to it and you won't see any improvement. No more, no less. </p>\n\n<p>Many tried and true programs incorporate this principle in their programming. \nFor example: Stronglifts,Starting Strength, Wendler 5/3/1, Sheiko, Johnny Candito's programmes, etc. </p>\n\n<p>Normally, a program already instructs on increasing the weight if you can perform the exercise as stated. For example, in the case of Stronglifts, you increase the weight by 2.5 kg the next time you do it if you can do a certain weight 5 x 5. </p>\n\n<p>If your program does not incorporate progressive overload in some form or another, it is a bad program and you will need to introduce progressive overload. So in your example, if you can bench 70 kg for 3 sets and 8 reps, try to do 3 x 8 at 72.5 kg the next time you do it. If you fail at rep 6, that is fine, try it again the following 2 workouts. You should be able to perform it within the following workouts. If you cannot, you simply lower the weight and slowly increase again. </p>\n\n<p>I hope this answers you question a little. </p>\n"
}
] |
2016/03/03
|
[
"https://fitness.stackexchange.com/questions/29087",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18105/"
] |
29,088 |
<p>I have seen a lot of questions here regarding training while sore. Most of the answers seem to agree that it is okay to train while you are sore. However, none of them address the core of the issue:</p>
<p>How do you know that it is okay to train again? </p>
<p>I have used soreness as a measure of this in the past (i.e. if a muscle group is no longer sore, I can train it again). However, according to a lot of people here, that is a bad measure.</p>
<p>I am asking for both aerobic training and weightlifting; I reckon the answers will be different.</p>
|
[
{
"answer_id": 29099,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>Making “progress” is a very individual thing. And, contrary to what some on this site will have you believe, there's no “magic” training methodology to making gains/progress. Rather it's the result of <a href=\"https://www.google.com/search?q=synergy&oq=synergy&aqs=chrome..69i57j0l5.2037j0j7&sourceid=chrome&es_sm=122&ie=UTF-8\" rel=\"nofollow\">synergy</a> among optimum training, nutrition, recovery, and genetics. If one aspect of your training is deficient, it will affect the others.</p>\n\n<p>With the above in mind, I would suggest you take a step back and begin with self inspection. Try to determine what, if anything, is holding you back. To that end, you should consider recording your training sessions and nutrition. It's somewhat difficult to correct a problem if you don't know the cause.</p>\n\n<p>Lastly, as corny as this may sound, I liken training to the stock market. Most of us want short term gains when, in fact, the real gains come long term. The same holds true for a fitness lifestyle. Expecting quick gains is somewhat realistic unless you are genetically gifted. Making gains/progress requires hard work, dedication, and long term commitment. Find out what works for <strong>you</strong> and stick with it.</p>\n"
},
{
"answer_id": 29153,
"author": "JaredW82",
"author_id": 19550,
"author_profile": "https://fitness.stackexchange.com/users/19550",
"pm_score": 2,
"selected": false,
"text": "<p>I believe the calculation you're looking for has more to do with <strong>1RM - 1 Repetition Maximum</strong> in a given lift. <strong>You 1RM will be the way to measure your strength progression and decide on how much to increase your weight.</strong> This may go without saying, but never attempt to find your 1RM without a spot. See this <a href=\"http://www.bodybuilding.com/fun/other7.htm\" rel=\"nofollow noreferrer\">article for suggestions on how to calculate your 1RM.</a> And this one <a href=\"http://www.weightrainer.net/training/coefficients.html\" rel=\"nofollow noreferrer\">for more mathematical theory on the coefficients.</a></p>\n\n<p>In order to build mass you need to be lifting at a higher weight and set to lower rep ratio. For body building this typically <strong>this means lifting weights that are around 85%-95% of your 1RM with a lot of sets resting around 2-3 min between each set and targeting around a maximum of 6 reps (See Table Illustration) in each set</strong>. Sets/reps ratio may vary depending on your particular goals. This is the extreme of the bulk/mass building exercise philosophy. </p>\n\n<p><a href=\"https://i.stack.imgur.com/w9GfH.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/w9GfH.jpg\" alt=\"1RM Rep Table\"></a></p>\n\n<p>As muscle mass increases so will your 1RM and you likewise adjust your weight lifting resistance using the same formula. You can adjust the percentage if you don't want to do a strength training program at the extreme levels. In fact if you're inexperienced it would be advisable to work up it more slowly until you can safely control the movement. Most of the time this type of workout will require a lifting partner to spot you AKA save you from killing yourself, literally. </p>\n\n<p>For More Information See: <br> <a href=\"http://www.jtsstrength.com/articles/2014/09/15/percentage-based-programs-revisited/\" rel=\"nofollow noreferrer\">http://www.jtsstrength.com/articles/2014/09/15/percentage-based-programs-revisited/</a> <br> <a href=\"http://www.bodybuilding.com/fun/bbinfo.php?page=MassGainPrograms\" rel=\"nofollow noreferrer\">http://www.bodybuilding.com/fun/bbinfo.php?page=MassGainPrograms</a> <br> <a href=\"http://www.bodybuilding.com/fun/topicoftheweek11.htm\" rel=\"nofollow noreferrer\">http://www.bodybuilding.com/fun/topicoftheweek11.htm</a><br><a href=\"https://www.inetsolutions.com.au/workhab/help/Equations.htm\" rel=\"nofollow noreferrer\">https://www.inetsolutions.com.au/workhab/help/Equations.htm</a></p>\n\n<p>Keep in mind if your about to start a strength training program that rest and nutrition are very important factors. You'll want to research this of you haven't already.</p>\n\n<p>For table illustration credit: <a href=\"http://passyworldofmathematics.com/weight-training-mathematics/\" rel=\"nofollow noreferrer\">see this link.</a></p>\n"
},
{
"answer_id": 29158,
"author": "k88",
"author_id": 19663,
"author_profile": "https://fitness.stackexchange.com/users/19663",
"pm_score": 3,
"selected": true,
"text": "<p>I do not know where you got it from that you should not increase the weight if you cannot do it, this is simply not true. </p>\n\n<p>You need to achieve some form of <a href=\"https://en.wikipedia.org/wiki/Progressive_overload\" rel=\"nofollow\">progressive overload</a>. The idea of progressive overload is to try just a little more each time. If you keep benching the same weight at the same intensity, your body will adapt to it and you won't see any improvement. No more, no less. </p>\n\n<p>Many tried and true programs incorporate this principle in their programming. \nFor example: Stronglifts,Starting Strength, Wendler 5/3/1, Sheiko, Johnny Candito's programmes, etc. </p>\n\n<p>Normally, a program already instructs on increasing the weight if you can perform the exercise as stated. For example, in the case of Stronglifts, you increase the weight by 2.5 kg the next time you do it if you can do a certain weight 5 x 5. </p>\n\n<p>If your program does not incorporate progressive overload in some form or another, it is a bad program and you will need to introduce progressive overload. So in your example, if you can bench 70 kg for 3 sets and 8 reps, try to do 3 x 8 at 72.5 kg the next time you do it. If you fail at rep 6, that is fine, try it again the following 2 workouts. You should be able to perform it within the following workouts. If you cannot, you simply lower the weight and slowly increase again. </p>\n\n<p>I hope this answers you question a little. </p>\n"
}
] |
2016/03/03
|
[
"https://fitness.stackexchange.com/questions/29088",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18105/"
] |
29,089 |
<p>Last week, I joined a gym for weight loss. On the first week, my instructor gave me a workout cycle of 15 min of treadmill, 15 min of afx, 15 min of cycling, sit-ups, and lateral lunges. And suddenly this week he instructs me to do bench-presses with 5 kgs, also cable shrug and cable triceps with 15 kgs. In those workouts, my left hand is much weaker than my right. My instructor is suggesting protein powders. Is this necessary, or can't I do it with regular diet? </p>
<p>Also, is my workout schedule correct for weight loss?</p>
|
[
{
"answer_id": 29090,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<h1>About the program</h1>\n\n<p>We don't know your size and shape, so we're in no position to second-guess your instructor. For now, go with what he says.</p>\n\n<h1>About the diet</h1>\n\n<p>Protein powder is something we use when our regular diet doesn't offer enough protein. It's a supplement, nothing more. It doesn't replace anything, it just adds.</p>\n\n<p><strong>You are right!</strong></p>\n\n<p>In most cases, you can cover your protein needs simply by eating more protein-rich meats like tuna, chicken, turkey, etc. It's not really necessary to start using protein powder yet. Always try to fix your diet by tweaking your food, instead of adding supplements.</p>\n\n<h1>To answer your question</h1>\n\n<p>No. It is NOT necessary to add protein powder to your diet in order to lose weight. I recommend tuna in particular, because it's very cheap, and has a very high protein-per-gram ratio.</p>\n"
},
{
"answer_id": 29101,
"author": "BuvinJ",
"author_id": 19609,
"author_profile": "https://fitness.stackexchange.com/users/19609",
"pm_score": 1,
"selected": false,
"text": "<p>The very short answer - you do NOT need protein powder to lose weight. </p>\n\n<p>(Actually, you don't need exercise to lose weight either!) </p>\n\n<p>To lose weight, you need to create a calorie deficit. Expend more calories than you take in (or the equivalent - take in fewer calories than you expend). There are other more complicated factors that determine your body composition, especially how your metabolism is dictating how much you are in fact \"expending\", but raw body weight comes down to \"Calories in vs calories out\".</p>\n\n<p>That said, however, for long term weight management exercise and a high protein diet will both contribute to improved body composition. There are massive numbers of studies which prove both of those points, for a host of reasons.</p>\n\n<p>Based on what you say, I have doubts about the quality of your trainer, but he isn't entirely wrong to suggest protein powder. Physiologically, it's probably a premature recommendation. It is, however, a good habit forming suggestion.</p>\n\n<p>Further, the best way to get lean and stay lean is to build more muscle. Having more muscle causes you to burn more calories everyday. As a ballpark, an extra pound of muscle will burn extra 15 calories per day. That doesn't sound like much, but let's say you gain 10 pounds of muscle. That results in burning an additional 150 calories everyday right off the bat. In a month, that's 4,500 more calories you'll burn. These numbers make a difference in the long run. </p>\n\n<p>As a very basic argument in favor of your trainer's recommendation, protein powder will help you build muscle, which in turn will lead to less fat.</p>\n"
},
{
"answer_id": 29127,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 0,
"selected": false,
"text": "<p>No. Protein powder is nothing more than food. It doesn't do anything magical that a piece of chicken or turkey won't do.\nIt's used as a matter of convenience\nAs far as how much protein you should eat that is an entirely different question</p>\n"
}
] |
2016/03/03
|
[
"https://fitness.stackexchange.com/questions/29089",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19594/"
] |
29,098 |
<p>I am doing nearly 60 of what I call "sit squats" a night (You sit on your knees and push up, almost like when you're riding a horse and stand up in the saddle, bad explanation sorry). 10 crunches, some random exercises for thighs that I've found on Instagram and 20 second plank every night without fail for three weeks now. I know it's working, my thighs are slowly becoming more toned, it's easier to do the squats and crunches but the number on the scale goes up. I started at 12 stone 3 pounds. I recorded a new weight the next Thursday (I weigh myself every Thursday at around 6pm) and had not gained or lost, (I re-weighed the next morning and was down to 12 stone 1 pound) but two weeks later (tonight) I am currently at 12 stone 5 pounds. That's the heaviest I can remember. I don't know if it's because of the food I ate for dinner, or the muscle mass increase (though it weighs the same as fat) but I am gaining according to the scale. I am going to re-weigh tomorrow for sure but I'm just wondering why? I am on a diet, I know the amount of exercise I'm doing isn't really enough to lose weight, just enough to tone some muscles but is there anything more I can do? </p>
<ul>
<li>I am 16, female, 5ft 5 inches tall. </li>
<li>I can't join a gym until I am 18, legally anyway.</li>
<li>My lowest weight I can remember was around December 2015, at 11 stone 13. </li>
</ul>
<p>ANYTHING back would be amazing! I need to know why the scale has gone up when my stomach feels smaller, I will keep going and not give up because it must be working but I am wondering if I'm doing something wrong? </p>
|
[
{
"answer_id": 29117,
"author": "BoomerBody",
"author_id": 19620,
"author_profile": "https://fitness.stackexchange.com/users/19620",
"pm_score": -1,
"selected": false,
"text": "<p>Congragulations on getting going! You are starting a habit that will do you very well throughout your life.</p>\n\n<p>Going by measurements rather than weight may be better way for you to measure your progress since you are young and may still be growing (adding weight but not necessarily fat). Muscle always weighs more than fat, so you are right that some of the weight gain will be from gaining muscle mass while losing fat. Keep paying attention to how you feel and how your body looks when you look at it rather than the number on your scale.</p>\n\n<p>Adding some cardio to your exercise regime will help burn more calories (jumping jacks, walking, running, cycling, skipping, etc.).</p>\n\n<p>Eating a low fat diet with more protein and smaller amounts of carbohydrates may help. Protein is important for building muscle; carbohydrates provide energy but make them \"as close to the ground\" as possible. In other words, eat lots of fresh vegetables and fruit and whole grain rice, pasta, & low-fat breads. Avoid processed food whenever possible.</p>\n\n<p>The key when eating processed food is to look at food ingredient labels to discover the number of grams of fat in each serving. Generally, we consume much more fat than we need each day. Look online for the formula to calculate the number of grams of fat you NEED according to your size and other physical statistics and then stick to that number or a little less each day. Keep track of your fat intake daily and be sure it does not go over the recommonded amount for you.</p>\n\n<p>That's just a start. Continue to search out, as you have been, different diet ideas and learn what works best for you.</p>\n\n<p>Best wishes for continued success.</p>\n"
},
{
"answer_id": 29118,
"author": "DardanM",
"author_id": 15850,
"author_profile": "https://fitness.stackexchange.com/users/15850",
"pm_score": 0,
"selected": false,
"text": "<p>Make sure you weigh yourself in the morning after you use the bathroom. Your weight can fluctuate if you weigh yourself at different times. The law of thermodynamics dictate that as long as you use more energy as you intake, you will lose mass. So diet plays a huge role so you need to keep tack of the amount of calories you're eating.</p>\n"
},
{
"answer_id": 29128,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 1,
"selected": false,
"text": "<p>I would not weigh yourself on the evening as it will be impacted much by what you are that day. Weigh yourself in the morning.\nBody measurements and blood work are a much better health marker than the scale.</p>\n"
},
{
"answer_id": 29145,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 0,
"selected": false,
"text": "<p>Let's discuss an obvious problem here that probably needs to be sorted out first before adjusting other things:</p>\n\n<h2>Weighing yourself</h2>\n\n<p>This is probably your biggest issue. Allow me to point out a few things:</p>\n\n<ol>\n<li>You have only weighed yourself three times</li>\n<li>You weigh once a week</li>\n<li>You weigh in the evening at 6pm</li>\n<li>You may or may not weigh yourself wearing the same clothing etc.</li>\n</ol>\n\n<p>The problem is that weighing scales are often not entirely accurate, and your weight varies a lot throughout the day. To really get a handle on your weight, you may find the following guidelines helpful:</p>\n\n<ol>\n<li>Weigh yourself daily</li>\n<li>Calculate a weekly weight by taking the numbers you get for each day that week and averaging them</li>\n<li>Weigh yourself first thing in the morning before eating, but after using the bathroom</li>\n<li>Weigh yourself each time wearing the same clothing so that it doesn't affect the day-to-day weight.</li>\n</ol>\n\n<p>This will let you track your weight much better. You shouldn't assume anything about how much you weigh until you start tracking properly.</p>\n\n<hr>\n\n<p>Once you have a good hold on your weight every week, you can start adjusting your exercises or diet based upon what your weight is doing. It may take a while, so be consistent and good luck!</p>\n"
},
{
"answer_id": 29147,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>First, congratulations on recognizing a potential problem, and starting to take steps about it while you are still young. Building a lifetime of fitness habits is much easier to do starting at your age.</p>\n\n<p>A few things that I would point out that may help. As others have stated, muscle weighs more than fat, so if you swap out the same amount of fat mass for muscle mass, overall you will weigh more.</p>\n\n<p>For the fitness and eating, there are a few red flags, which I'll outline.</p>\n\n<ol>\n<li>No plan - You're doing \"some sit squats\", some random things you found on the internet, and a few planks here and there. It's having a small effect, but towards what? You need to define some goals. Short (6 month), medium (6 mos to 2 years) and long term (longer than 2 years) type goals. Then come up with a complete, well rounded overall body workout plan geared towards those goals. Without a plan, you'll just kind of lumber around doing stuff and wondering why it's not really working. Figure out that goal, and the other planning will be easier.</li>\n<li>No eating plan - Note I don't say diet. A diet is a short term thing, usually abandoned after the initial success wears off. An eating plan is persistent, long term habits designed to ensure the success of your fitness plan (See note #1). For weight loss, you simply need burn off more calories than you eat. Take a look at your fitness/weight plan, and see how your diet really stacks up. There are tons of calculators around, use them as a starting point but realize that you may need to adjust up or down, since they are all just educated guesses.</li>\n<li>Keep a diary/logs - Wondering why you gain weight in the spring? Or why you seem to always feel droopy by Thursday? You can't know what might be causing it, if you don't track the history. Also, until you <em>REALLY</em> know how many calories are in the various foods you eat, keeping a food diary/log religiously can be very enlightening as to how many calories you're really eating. This can include borrowing or buying a food scale. You'd be astonished at what actually constitutes a serving vs how much your probably eating.</li>\n</ol>\n\n<p>Now, a few caveats and things to think about.</p>\n\n<p>Find an activity/exercise that you really enjoy. If you don't enjoy what you're doing, it will be difficult to maintain it for the long term. Too many times people join a gym, find out it's hard work and that they don't really <em>like</em> going to the gym, and they'd rather go ride a bike. Great! Go ride the bike. Just find something that you can do that you enjoy and will also provide the fitness benefits you are looking for. If it's not a full body exercise, figure out what you can supplement with.</p>\n\n<p>Same thing with your eating plan. If you <em>really</em> like eating Paleo, or China Study, or whatever, then fine. As long as it meets your workout needs and you enjoy the foods, have at it. Just keep that diary, because you can overeat on the good stuff just as easily as junk. Don't base a plan on deprivation, just remember that if you have that bowl of ice cream with chocolate syrup and sprinkles, you've got to accommodate it in your calorie count.</p>\n\n<p>Looking at the scale over a month is short term. Weight can fluctuate by a few pounds up and down in a day. Weigh yourself at the same time under the same conditions, and look at long term trends. Don't really obsess over what you weighed yesterday, or what you weighed last week. Worry about what you're going to weigh in 6 months or a year. Use the little steps to build towards the big ones, and if you gain a little one week, don't beat yourself up. Weight loss is a marathon, not a sprint.</p>\n\n<p>At 16 years old, you may still be growing. Weight and other things may fluctuate over the next few years, just remember that and keep your eye on the end goal. It's absolutely wonderful that you are starting this, but doing it correctly from the beginning will save you time, get you closer to where you want to be, and minimize the chance you'll quit or have to try to erase bad habits later.</p>\n"
}
] |
2016/03/03
|
[
"https://fitness.stackexchange.com/questions/29098",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19607/"
] |
29,100 |
<p>I've recently taken up trail running, but I know a person who permanently damaged her knee in a momentary fall. Are there any knee pads in existence that are meant to protect your knees from impact while running? </p>
<p>Mostly intended for trails.</p>
<p>I'm a bicycle commuter, I can't afford to loose my knees :/</p>
|
[
{
"answer_id": 29104,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": -1,
"selected": false,
"text": "<p>These are what I found on the net that may help you. <a href=\"http://www.tenbestreview.com/holiday-sports/top-10-best-knee-braces-for-running/\" rel=\"nofollow\">knee support</a></p>\n\n<p>Top 10 Best Knee Braces For Running In 2016</p>\n\n<ol>\n<li>Copper Knee Brace</li>\n<li>Active Athletes Knee Brace Support for Running</li>\n<li>Fitoby Knee Support Sleeve</li>\n<li>Copper Wear Compression Knee Sleeve</li>\n<li>Shock Doctor Knee Compression Sleeve</li>\n<li>ACE Knee Brace with Dual Side Stabilizers</li>\n<li>Aegend Sport Elastic Neoprene Open Patella Knee Brace Sleeve</li>\n<li>Crescendo Athletics Knee Sleeve</li>\n<li>Pro-Tec Athletics Gel Force Knee Sleeve</li>\n<li>Bracoo Breathable Neoprene Knee Support</li>\n</ol>\n"
},
{
"answer_id": 29173,
"author": "huginnmuninn",
"author_id": 19653,
"author_profile": "https://fitness.stackexchange.com/users/19653",
"pm_score": 1,
"selected": false,
"text": "<p>If you are afraid of damaging your knees smashing them while falling, the first thing you could do is learning how to fall properly. Any judo-like training class or parkour class should be fine. This way you minimize the chance of hurting yourself even without pads. </p>\n\n<p>Regarding knee pads I have never used a pair specifically built for knee protection while running, but the best hard knee cups pair that I have ever tried was Arc'teryx Kneecaps ones. They have a soft lining that absorbs part of the force of impact and the hard exterior shell prevents piercing damage from hard objects like rocks. They are quite comfortable and hold their position well. Their primary use was telemark skiing, but they gained a lot of popularity thanks to military use. I think that they could be your best bet, albeit they're quite expensive. But be aware that running with knee pads could alter your posture, leading to muscle imbalances and injury.</p>\n"
},
{
"answer_id": 29183,
"author": "WestCoastProjects",
"author_id": 8486,
"author_profile": "https://fitness.stackexchange.com/users/8486",
"pm_score": 2,
"selected": false,
"text": "<p>The first line of advice would be to consider <strong>how to</strong> better <strong>avoid falling in the first place</strong>. I have run over two hundred trail races and fallen twice. Both occurred under the following conditions:</p>\n\n<ul>\n<li>(a) later in the race when already tired </li>\n<li>(b) steep downhill sections on technical terrain and </li>\n<li>(c) using bad form. </li>\n</ul>\n\n<p>What is <strong>bad form</strong> ? May be one of a number of traits: here are some I had been guilty of: </p>\n\n<ul>\n<li>pointing your toes downward. </li>\n<li>Not being \"light\" on your feet. </li>\n<li>\"Committing\" yourself to big steps - instead of taking more smaller ones: What happens if that \"big\" step hits a rock? Take more and smaller steps. One should strive to use several small/quick steps instead of one \"heavy\" one. </li>\n</ul>\n\n<p>Now .. to your original question about knee pads. They will not \"save\" you if you take a bad fall -especially if you were taking big heavy steps as described above. </p>\n\n<p>However they can certainly be <em>helpful</em>. Look into either </p>\n\n<pre><code>Volleyball knee pads\nSkating knee pads: many varieties are available \n of lesser or greater protection - and corresponding \n greater or lesser flexibility.\n</code></pre>\n\n<p>I have worn <code>volleyball knee pads</code> in trail races - and won handily. They can make little or no difference in your performance: in one 8Km race I tied my own course record wearing the pads.</p>\n\n<p><strong>Update</strong> (two weeks later..). The \"light on your feet\" just saved me in a 10K trail race. I hit an uneven portion of the trail badly and started to fall forward. But I had been using the lighter steps and keeping the knees a bit raised. </p>\n\n<p>Therefore, the other foot stayed underneath me and several small and quick strides later I recovered proper form. The arms went wide and the body went nearly parallel to the ground but the face plant was avoided. That all happened at about a 6:30 minute/mile running pace on a fairly steep downhill: so hitting the dirt would <em>not</em> have been pleasant.</p>\n\n<p>The added safety of putting more effort into each downhill stride <strong>does</strong> come with a cost: I find my downhill pace <strong>is</strong> slower. It also does use more energy: just kind of \"falling\" downhill is easier on the legs and faster (*). But - as just shown - the extra few seconds is well worth the slight performance hit. </p>\n\n<p>(*) This approach is useful for higher downhill speeds on smoother surfaces such as pavement or well maintained fire roads.</p>\n"
}
] |
2016/03/04
|
[
"https://fitness.stackexchange.com/questions/29100",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19585/"
] |
29,107 |
<p>How important is a periodization planning in a weight, force training? I mean the exercises you do in a gym besides the cardios.</p>
<p>I'm not a professional in the field, but I started to study periodization of training. I understand that it's a methodology created for high level athletes, but there are authors that adapted it to force training and I don't see anybody using it in gyms. </p>
<p>So the benefits of a periodization are smaller for non athletes? What's the difference between doing the same exercises with no recuperation microcycles over 2 months or doing a periodization where I follow weeks less intense and others more intense? </p>
|
[
{
"answer_id": 29108,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 1,
"selected": false,
"text": "<p>I guess the reason you haven't seen it, is because it might be hard to notice other people's periodization. But it's pretty widely used, and the most common periodization we have is what we call a \"deload\".</p>\n\n<p>After a few months of training heavy, it's inevitable that you'll hit a plateau in terms of progress, because let's face it, we can't have linear progression forever. If we did, we'd all be benching tons.</p>\n\n<p>The deload is a period where we really let the body recuperate in terms of resting. We might still train in this period, but it's going to be light weights, and not really fatiguing yourself all that much. The idea is to just give the muscles, as well as the central nervous system, some time off. A vacation if you will.</p>\n\n<p>We often experience a surge of power just after the deload, feeling stronger than ever. This pretty much lets us know that a deload was a good idea, and we can get back to the usual routine again.</p>\n\n<p>I wouldn't say the benefits are smaller for non-athletes. Of course, if you compete, you have a bit more to gain from a well-time deload, but a non-athlete experiences the same effect.</p>\n"
},
{
"answer_id": 29144,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 0,
"selected": false,
"text": "<p>Important? Not particularly, but it can be a very useful tool.</p>\n\n<p>It is commonly used in some capacity in basically any programme designed to get you stronger once you are past the first few years of training. You can try to incorporate it into your training and see how you like it.</p>\n\n<blockquote>\n <p>What's the difference between doing the same exercises with no recuperation microcycles over 2 months or doing a periodization where I follow weeks less intense and others more intense?</p>\n</blockquote>\n\n<p>It's just a different method. You focus on certain characteristics of your training at a time and really give them your all. So instead of trying to be a jack of all trades constantly; you instead become a master of one type of training at a time.</p>\n\n<p>Does it make you stronger faster? Some claim so. Depends on your goals and training advancement.</p>\n"
},
{
"answer_id": 32018,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 0,
"selected": false,
"text": "<p><strong>Let's make this clear</strong></p>\n\n<p>Periodization is a way to conceptualize training developed by russian coaches that helped to <strong>manipulate the time</strong> with which an athlete reacted to training.</p>\n\n<p>Even for a beginner periodization is actually more useful than going blind.</p>\n\n<p>The issue between advanced athletes and beginners is about <strong>two majour points</strong>:</p>\n\n<p><em>1</em>- <strong>Minimum load necessary</strong>: the minimum load that an athlete requires to produce a supercompensation and thus results.</p>\n\n<p><em>2</em>- <strong>Heterogeneity of skills targeted</strong>: dividing the workload on multiple target will diminish the amount of workload each one is going to get.</p>\n\n<p>If for beginners is good to target multiple skills at the same time ( because each one of them will get the right amount of load ), its not the same for an advanced athlete. And when I say \"skill\" I'm referring either to a conditional capacity like anaerobic power or a coordinative skill like trowing a hammer.</p>\n\n<p>At this purpose in the 80s, Vladimir Issurin came up with the Block Periodization: a multipeak performance concept of periodization that helped to reduce the <em>hours</em>/<em>year</em> ratio of training and eventually improve performance. Right now is a concept widely adopted from most of the top level coaches.</p>\n\n<p>Anyway what you're asking is simpler: yes, you will actually benefit of periodizing your training regimen EVEN if you're a novice.</p>\n\n<p>The timing is based mostly on how well you know the athlete and his/her body ( or yours, in the case you wanna apply this to yourself ) and the reaction it has.</p>\n\n<p>The reduction of volume in strenght training is actually crucial, because at the same time intensity goes up if its a realization microcycle and in that time you notice most of your progress.</p>\n"
}
] |
2016/03/04
|
[
"https://fitness.stackexchange.com/questions/29107",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19614/"
] |
29,111 |
<p>After baby number 2, I weigh 70kg and am trying to lose weight ideally to 60kg. Can you please advise on which exercise machine to purchase for cardio. Something that does not take up a lot of space as I live in an apartment. I have been thinking of a mini exercise bike but I am not sure how effective this will be. Thanks</p>
|
[
{
"answer_id": 29114,
"author": "ABisMe",
"author_id": 19590,
"author_profile": "https://fitness.stackexchange.com/users/19590",
"pm_score": 2,
"selected": false,
"text": "<p>I'd suggest foregoing the machine altogether and focusing on these two things: </p>\n\n<ul>\n<li>Try and find some kind of fun, 30 minute or so, workout plan that includes a mix of resistance training and cardio. Do this ~5 days a week.</li>\n<li>Reign in your diet. A lot of these workout plans come with meal plans and suggestions. Small changes can go a long way.</li>\n</ul>\n\n<p>If you keep your calories roughly 25% less than your maintenance calories ( not lower or it'll make you feel like crap ) and workout for a few months you'll most assuredly get where you want to be. </p>\n\n<p>There are a ton of free workout plans available online. Beachbody workouts are also very solid in my opinion. Good luck!</p>\n"
},
{
"answer_id": 29129,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 1,
"selected": false,
"text": "<p>Exercise bike is great as it's not that hard on the body like a treadmill is. You can perform hiit or steady state cardio on it. Bare in mind weight loss is achieved through calorie deficit and exercise is just a means of assisting in creating a deficit. If you eat more than you burn it won't make a difference what exercise you do, you won't lose weight</p>\n"
},
{
"answer_id": 29142,
"author": "huginnmuninn",
"author_id": 19653,
"author_profile": "https://fitness.stackexchange.com/users/19653",
"pm_score": 1,
"selected": false,
"text": "<p>In my humble opinion (I'm not a physician nor a personal trainer)if you want to lose weight the better option is (as other have pointed out)changing your diet (that could just be reducing the daily calories. But since you asked for a machine I'll suggest a rower. Why a rower and not an exercise bike or treadmill ? \nBecause it's equally (if not more) effective at cardio conditioning and it makes you use more muscle groups (you are pushing with your legs, pulling with your arms and back, flexing your core to stabilize yourself ...). More muscles recruitment (in a simplified view) mean more calories burned. If you have space issues you could buy a foldable rower </p>\n"
}
] |
2016/03/04
|
[
"https://fitness.stackexchange.com/questions/29111",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19618/"
] |
29,122 |
<p>For workouts, I know that it's not effective to train the same muscle group every day because the muscle needs time to recover. </p>
<p>Does the same principle also apply to stretching? Is it still effective to stretch the same muscle group every day or should I make a pause of 48 hours to give the muscles time to recover? </p>
<p>Update: It's actually two questions: Is it okay for the muscles to stretch every day, and is it still effective or can the same flexibility be reached with stretching just 2 or 3 times a week?</p>
|
[
{
"answer_id": 29123,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p>Harvard Medical School recommends <a href=\"http://www.health.harvard.edu/everyday-stretching\">stretching every day</a>, and at least 2-3 times per week.</p>\n\n<blockquote>\n <p>As with all types of exercise, you need to engage in stretching regularly in order to reap lasting benefits. If you only stretch occasionally, the effects are shortlived. One study found that the greatest increase in hamstring length occurred right after the stretch and began to diminish within 15 seconds, though there was a noticeable effect for up to 24 hours. A daily regimen will deliver the greatest gains, but typically, you can expect lasting improvement in flexibility if you stretch at least two or three times a week.</p>\n</blockquote>\n\n<p>Additionally, in the link provided, you will find a nice list of daily stretches, with video demonstrations of each one.</p>\n\n<p>For credibility, I don't see them sourcing any particular studies, but HMS and their publications are very trusted sources in and of themselves.</p>\n"
},
{
"answer_id": 29126,
"author": "Dimitris Fasarakis Hilliard",
"author_id": 19632,
"author_profile": "https://fitness.stackexchange.com/users/19632",
"pm_score": 5,
"selected": true,
"text": "<blockquote>\n <p><strong>I know that it's not effective to train the same muscle group every day because the muscle needs time to recover.</strong></p>\n</blockquote>\n\n<p>Indeed, the key parameter here is that training the muscle essentially involves damaging it (micro-tearing the muscle fibers) and then letting your body act as the repair man; this is a process that as you noted takes time. </p>\n\n<p>With streching there is no \"damage\"/tearing inflicted on the muscle (except possibly by over-streching a muscle) rather <a href=\"http://web.mit.edu/tkd/stretch/stretching_2.html#SEC13\" rel=\"nofollow noreferrer\">there is a \"lengthening\" of the fibers</a> (see comments for more on this)*. To sum up, it's something you can do daily if you need to but as the following recommendations/studies show, that isn't necessary.</p>\n\n<hr>\n\n<blockquote>\n <p><strong>Is it still effective to stretch the same muscle group every day or should I make a pause of 48 hours to give the muscles time to recover?</strong></p>\n</blockquote>\n\n<p>To add another source for this, I was recently looking at <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/\" rel=\"nofollow noreferrer\"><em>Current Concepts In Muscle Streching For Exercise and Rehabilitation</em></a> which, as described in the Abstract, is:</p>\n\n<blockquote>\n <p>The purpose of this clinical commentary is to <em>discuss the <strong>current</strong> concepts</em> of muscle stretching interventions and <em>summarize the evidence related to stretching</em> as used in both exercise and rehabilitation.</p>\n</blockquote>\n\n<p>The information presented is probably more than what is required to answer your question but it does provide a referenced answer to most things streching related. In the recommendations section we see that:</p>\n\n<blockquote>\n <p>For a general fitness program, <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4139760/\" rel=\"nofollow noreferrer\">the American College of Sports Medicine recommends</a> static stretching for most individuals that is preceded by an active warm-up, <strong><em>at least 2 to 3 days per week</em></strong>. Each stretch should be held 15-30 seconds and repeated 2 to 4 times.</p>\n</blockquote>\n\n<p><em>(Note: static-streching)</em></p>\n\n<p>The referenced recommendation is a book continuously updated every 4-6 years with contributions from many authors; I can't see any reason to doubt its validity. </p>\n\n<p>Either way, this does give a frequency for streching but doesn't necessarily answer if doing it daily might have negative effects.</p>\n\n<p>For that, another study, namely, <a href=\"http://journals.lww.com/nsca-jscr/Abstract/2012/08000/Effect_of_Stretch_Frequency_and_Sex_on_the_Rate_of.15.aspx\" rel=\"nofollow noreferrer\">Effect of Stretch Frequency and Sex on the Rate of Gain and Rate of Loss in Muscle Flexibility During a Hamstring-Stretching Program: A Randomized Single-Blind Longitudinal Study</a> whose goal was to: </p>\n\n<blockquote>\n <p>This study evaluated the effects of 4 different weekly stretching protocols on the rate of gain and decline in hamstring flexibility over an 8-week period, across sex.</p>\n</blockquote>\n\n<p>Helps. The conclusion reached in this study shows:</p>\n\n<blockquote>\n <p>Stretching appears to be equally effective, whether performed daily or 3 times per week, provided individuals stretch at least 2 times each day. Moreover, although women are more flexible than men are, there was no sex difference in terms of stretching response.</p>\n</blockquote>\n\n<p><em>(Note, no mention of the \"type\" of streching they used)</em></p>\n\n<hr>\n\n<p>The reason I have added the <em>(Notes)</em> in the preceding quotations is because the type of streching you do is important. Recent studies have indicated that performing <em>static</em> streches before a work-out can be detrimental whereas <em>dynamic</em> streches might reap benefits (and *static ones after done with the work-out). </p>\n\n<p>I mention this over here because it is an important aspect of streching, there's different kinds that need to be understood and incorporated correctly. A <a href=\"http://www.muscleforlife.com/stretching-before-aerobic-exercise-or-weightlifting-yes-or-no/\" rel=\"nofollow noreferrer\">referenced article</a> by <em>muscleforlife</em> seems to break these down nicely, give it a look if you want to learn more.</p>\n\n<hr>\n\n<p>*) The comments by <a href=\"https://fitness.stackexchange.com/users/3736/johnp\">JohnP</a> and <a href=\"https://fitness.stackexchange.com/users/19550/jaredw82\">JaredW82</a> contain further information regarding the effect streching has on the muscle, for a good read, check them out. </p>\n"
},
{
"answer_id": 29444,
"author": "george_t",
"author_id": 19951,
"author_profile": "https://fitness.stackexchange.com/users/19951",
"pm_score": 0,
"selected": false,
"text": "<p>It is recommended to do non static streching-warming up before working out and static streching after workout for each muscle group..try this in general</p>\n"
}
] |
2016/03/05
|
[
"https://fitness.stackexchange.com/questions/29122",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19571/"
] |
29,124 |
<p>If it unhealthy to lose too much fat, build too much muscle too fast?</p>
<p>What would be a health and realistic pounds of fat reduction or pounds of muscle gain in a week?</p>
|
[
{
"answer_id": 29125,
"author": "WSlater",
"author_id": 19307,
"author_profile": "https://fitness.stackexchange.com/users/19307",
"pm_score": 4,
"selected": true,
"text": "<p>a realistic weight loss is around 1 pound a week. If considered obese then 2 pounds a week is fine. If the bodyfat level is below 10 percent then half a pound a week is probably best. </p>\n\n<p>Muscle gain for a beginner who eats the right amount of protein, enough food and follows a good mass building routine consistently I would say slightly under half a pound of muscle gain a week is realistic. Some with better genetics may build more, some less. Of course the more muscle already on your body, the slower you will gain it.</p>\n"
},
{
"answer_id": 29146,
"author": "Tom Penny",
"author_id": 19318,
"author_profile": "https://fitness.stackexchange.com/users/19318",
"pm_score": 2,
"selected": false,
"text": "<p>Here's the secret to many of these makeovers or rapid weight loss success stories: Start with somebody who is already active and fit, but has to take some time off due to injury. Have them gain a lot of weight while recovering from the injury. After they've recovered, have them go back to their old active and fit lifestyle and add in whatever miracle makeover plan you're trying to sell. Voila, impressive weight loss and fitness improvements.</p>\n"
}
] |
2016/03/06
|
[
"https://fitness.stackexchange.com/questions/29124",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6634/"
] |
29,131 |
<p>I'm 20 years old, female, and my body weight is OK. I'm interested in starting an exercise regime to <strong>slim</strong> my entire body (legs, chin, arms, and stomach mostly and in that order...) <strong>Without building bulging abs</strong>. I'd also like to improve my agility.
I'm interested in specific exercises that can do this, (for example: Walking, Sit ups) or an exercise regime (such as yoga). Take into account that I'm doing this at home, without special equipment. Please fully explain why these regimes will help me achieve my goal, or post links to sites that fully explain the regime and it's benefits.<br>
You do not need to explain to me <strong>how</strong> to do these exercises, just <strong>what</strong> exercises, and <strong>why</strong>.</p>
<p>I know that dieting must go together with the exercise to fully achieve my goal, and I currently am dieting.
I assume that all exercises will strengthen my muscles, and that's a good thing, obviously. I'm not trying to avoid that. It just seems that all the exercises I looked up are concentrating on <em>toning those abs</em> which is not my goal at all.</p>
<p>I'm a total newbie to this area, So try to elaborate as clearly as you can, and If my question is mixed up or unclear please comment and I will fix it. Thank you all!</p>
|
[
{
"answer_id": 29159,
"author": "k88",
"author_id": 19663,
"author_profile": "https://fitness.stackexchange.com/users/19663",
"pm_score": 2,
"selected": false,
"text": "<p>\"Toning\" your muscles is not something that is possible and it a very confusing term. It simply does not exist. The idea of a toned image is one that is (1) <b>lean</b> with some (2) <b>muscle definition</b>, or put otherwise: you will have a \"toned\" look if you lose fat and build muscle. </p>\n\n<p>This simply means that you need to build muscle and shred fat. No more, no less. You seem to know that to lose fat you need to have a caloric deficit, meaning you use more energy than you consume, so that is great. </p>\n\n<p>The second part is to build muscle, and this you can do in many ways. Bodyweight exercises are a good start, squats, lunges, push ups, planches, box jumps are some exercises that come into mind you could do easily at home. I believe you want to have an overall healthy look, so I'd suggest working out all your body parts. </p>\n\n<p>Last note: you won't get \"bulging\" abs from simple strength training. Getting that muscular look you are afraid of requires lots of dedication and knowledge and you won't just transform into a she-hulk the moment you touch some weights. So you don't have to stress about that. </p>\n\n<p>EDIT: as for the second part of your question. You can increase your agility by increasing your balance, explosiveness, strength and range of motion. Something you can achieve with strength training and proper stretching</p>\n"
},
{
"answer_id": 29160,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>From your comments:</p>\n<blockquote>\n<p>My diet is irrelevant. I'm just searching for exercises which purpose is not making bulging abs but slimming down the body.</p>\n<p>But I don't want Muscle definition either.</p>\n</blockquote>\n<p>If you want to slim down the body, diet is not irrelevant. However, the two comments that you make are at odds with each other.</p>\n<p>The primary functions of muscle are to move the body to perform tasks, such as walking, seeing, eating, digestion, sitting, etc etc etc. Your muscles will adapt to whatever exercises you do, in order to be more efficient at doing the exercise. Part of this adaptation includes growth both in size and density. This will only occur to the extent to which you do the exercises. The reason an overweight, blobby video game addict looks the way they do is they don't exercise at all, and only move when necessary. Part of the reason a competitive bodybuilder looks the way they do is they specifically train to look that way. Your image is somewhere in the middle.</p>\n<p>Part of the problem is nobody can <em>see</em> what <em>you</em> mean by slimmer, what you consider "bulging abs", etc. It might help if you could post a picture of what you want to look like.</p>\n<blockquote>\n<p>My biceps started bulging more than I would like, and I could clearly see abs starting to define in my abdomen.</p>\n</blockquote>\n<p>Then either do lighter weights, or less repetitions/sets. As I stated above, your body adapts to the workload placed on it. If you do exercises A, B, C and D for 3 sets of 10 reps each, and you start getting more "muscley" than you would like, do 3 sets of 6 reps each, or 2 sets of 10 reps or use less weight. Find what maintains the look you want, and keep doing that. If you like the way your biceps look and you're doing 3 sets of 6 reps on curls with 10 lb dumbbells, doing that over and over won't stimulate new muscle growth.</p>\n"
},
{
"answer_id": 29161,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>From personal experience, I'd recommend doing something like gymnastics (many gymnastics schools offer an \"adult tumbling\" class so you won't be sharing the mat with 8-year-olds in leotards) or a martial art like Kung Fu or Capoeira which emphasizes mobility. In both cases, you're constantly moving, and building muscle tone to support yourself in various positions, but bulk is limited by the fact that you're balancing building enough muscle to support yourself against the need to keep bulk down so that you have strength enough to lift yourself. Plus, they tend to be fun, with a variety of different exercises so that you're not likely to get bored with it any time soon. Lastly, they obviously promote agility, since it's a core aspect of the work. Parkour is another possibility, albeit one that's more daunting for many people, and more difficult to find classes for.</p>\n\n<p>If taking an actual class is not feasible (I work full time and have other activities, so I know I haven't had room for a class in ages), these activities often have home study materials you can use. I'd probably edge towards martial arts in that case. If you live in a decent-size town, the odds are that you can get a Capoeira workout DVD from the library for free. Parkour is a bit trickier in that a) there are fewer codified resources and b) it can be tricky to learn to do safely without a teacher, although there are some very good YouTube videos (I highly recommend <a href=\"https://www.youtube.com/watch?v=EemFtE9V0R4'\" rel=\"nofollow\">Amos Rendao's roll tutorial</a>, both amusing and informative). Lastly, gymnastics may seem daunting for practicing at home without a teacher, but doing handstands against walls and practicing controlled cartwheels is doable without specialized equipment or instruction with little risk of injury.</p>\n"
}
] |
2016/03/06
|
[
"https://fitness.stackexchange.com/questions/29131",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19635/"
] |
29,162 |
<p>I have recently been trying to lose weight. I walk up to 20 km a day and I usually lose more calories than I eat. Walking is my hobby and I walk for around 3 hours a day with no breaks. I was wondering because I read a while back that as long as you walk or run alot while using whey protein you can lose weight because the whey protein apperently can boost metabolism. I have a slow metabolism and I find it hard to lose weight and I was hoping that whey protein can help with it. I am 5'7" and I weigh 170 pounds. I want to drop to 150. Any helpful advice will be appreciated and thanks</p>
|
[
{
"answer_id": 29168,
"author": "k88",
"author_id": 19663,
"author_profile": "https://fitness.stackexchange.com/users/19663",
"pm_score": 1,
"selected": false,
"text": "<p>You most likely don't have a slow metabolism, as this is quite rare. To lose weight you need to establish your BMR - Basal Metabolic Rate. Your BMR is dependent on your body size: the more mass you have, the more energy you use; and composition, muscle requires much more energy than fat. </p>\n\n<p>To lose weight you simply need to be in a state of caloric deficit. Meaning to lose weight you have to consume less than what you use on a daily basis. Anything you eat or drink - save for water -contains energy. Hence, if you eat a caloric surplus - be it from healthy food or unhealthy food - you will gain weight. You see that in essence it is quite simple. Consume more than what you use => gain weight, consume less than what you use => lose weight. </p>\n\n<p>So far, I mentioned losing weight and not losing fat. What weight (fat or muscle) you lose depends on what type of exercise you do and at what intensity. \nSomething to consider: many <a href=\"https://scholar.google.nl/scholar?q=weight%20loss%20and%20strength%20training&btnG=&hl=en&as_sdt=0%2C5\" rel=\"nofollow\">studies</a> have confirmed that one loses more fat and less muscle if they do strength training in combination with diet vs diet alone. And this is where protein becomes handy as it preserves muscle mass during a caloric deficit if one exercises the muscles.</p>\n\n<p>Also, keep in mind that whey protein is a supplement, no more no less. This means it is not necessary at all if you consume enough protein via your diet alone. However, it can be an easy way of protein supplementation if you don't consume adequate amounts of protein.</p>\n\n<p>Hope this was clear. </p>\n"
},
{
"answer_id": 29170,
"author": "Tom Penny",
"author_id": 19318,
"author_profile": "https://fitness.stackexchange.com/users/19318",
"pm_score": -1,
"selected": false,
"text": "<p>From the 50,000 foot view, weight loss is about having a calorie deficit, so the idea that you're going to \"add\" a food and \"lose\" weight is simply wrong. If you have a calorie deficit, you can lose weight while eating Twinkies (reference: <a href=\"http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/\" rel=\"nofollow\">http://www.cnn.com/2010/HEALTH/11/08/twinkie.diet.professor/</a>)</p>\n\n<p>Whey protein is good for building muscle. It digests quickly and causes an insulin spike which will signal your body to store nutrients and build tissue. It is the refined sugar of proteins. If you do strength training and have a calorie surplus with ample protein (whey or otherwise), you'll build muscle.</p>\n"
}
] |
2016/03/08
|
[
"https://fitness.stackexchange.com/questions/29162",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19670/"
] |
29,164 |
<p>I hate to wear armbands when working out and my headphones seem to get snagged. Has anyone used this shirt before? <a href="https://i.stack.imgur.com/U4kjV.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/U4kjV.jpg" alt="enter image description here"></a></p>
|
[
{
"answer_id": 29165,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": false,
"text": "<p>Honestly I don't think there's any comfortable way to wear a large and rather hefty piece of electronics on your body if you're bouncing about.</p>\n\n<p>For running and lifting, I have <a href=\"http://amzn.to/1QCsR7A\" rel=\"nofollow\">a small mp3 player</a> that I plug some behind-the-ear headphones into. Beyond the tiny profile, I also like it because I'm not distracted by notifications. My workout time is mine, if something is that <em>that</em> important someone can drive over to the gym or track me down on the streets. Otherwise it can wait. </p>\n\n<p>For other sports where I want a phone for emergency use or to stay connected with friends (snowboarding, etc) I park my phone in my jacket pocket and use <a href=\"http://amzn.to/1Uda6dn\" rel=\"nofollow\">a bluetooth controller</a>. My phone stays protected from crashes and the environment, and I can control things with a gloved finger. </p>\n"
},
{
"answer_id": 29172,
"author": "cfar86",
"author_id": 19678,
"author_profile": "https://fitness.stackexchange.com/users/19678",
"pm_score": 1,
"selected": false,
"text": "<p>I stopped bothering for the exact same reasons above, too clunky. A good solution might be a running jumper with a pocket at the top;</p>\n\n<p><a href=\"https://i.stack.imgur.com/uW2jQ.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/uW2jQ.jpg\" alt=\"Adidas cheat running hoody\"></a></p>\n"
},
{
"answer_id": 29175,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>For carrying my tablet, I actually had my mother sew me up a small backpack that slings across my back. It holds snugly to my back, so there's no real bouncing to worry about, and she made it in a way where I can rotate it around my body for when I don't feel like contorting to reach it. For the tablet I own with a strap on the back, I'll sometimes just carry it in my hand, switching hands when one arm gets tired. It adds an additional small workout and keeps it handy (it's also in a shock-resistant case so I don't have to worry about dropping it or falling).</p>\n\n<p>For headphones, I used to just use cheap Dollar Store ones. The wires were long enough to reach from the backpack and the low cost meant that replacement them every half year or so was a small impact to me. I now use a Bluetooth headset I picked up at Aldis for about $15. Fewer wires to worry about, although it does mean one more thing to keep charged.</p>\n"
},
{
"answer_id": 29497,
"author": "hengj",
"author_id": 20040,
"author_profile": "https://fitness.stackexchange.com/users/20040",
"pm_score": 2,
"selected": false,
"text": "<p>I use this waistpack from Nike. It's literally just a small fanny pack. It's just big enough to fit my phone (Galaxy S6) comfortably but it can fit my wallet in it as well. I also keep my keys on a small carabiner, so I can clip them onto the waistband if I'm just walking around. I usually just have my headphones' wire behind me, down my back, and the waistpack turned around so that the phone is on the small of my back.</p>\n\n<p>$20 for it is a little expensive but I find a lot of use out of it. I use it mainly for listening to music while weightlifting, but if I'm playing tennis or any other sports that involve running around or just biking, I prefer using it over having stuff bouncing around in my pockets.</p>\n\n<p><a href=\"https://i.stack.imgur.com/OldKm.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/OldKm.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><a href=\"http://store.nike.com/us/en_us/pd/lean-running-waistpack/pid-10313873/pgid-10313874\" rel=\"nofollow noreferrer\">http://store.nike.com/us/en_us/pd/lean-running-waistpack/pid-10313873/pgid-10313874</a></p>\n"
}
] |
2016/03/09
|
[
"https://fitness.stackexchange.com/questions/29164",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19671/"
] |
29,187 |
<p>So I suffered a serious sprain about a year ago that made it so I couldn't lift any weight for months; I guess it wasn't bad enough to require surgery but it still was a hit, and the (wrist) joint is pretty much healed but the un-injured (left) side still feels stronger and the right seems to be more sensitive; is this something to with that others have claimed there is a chance the joint you hurt if it is serious it will heal mostly but will always be a little weaker? I am 19 years old</p>
|
[
{
"answer_id": 29188,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>Unfortunately, this is very much individually determined, but there are a few things that you can look out for.</p>\n\n<p>If you have persistent soreness, it may not be healed or may not be healed properly. If that is the case, you may need to visit your health care provider and possibly be referred to a specialist.</p>\n\n<p>If you still note weakness, that may or may not be unusual. If you can't use a muscle or limb for a long time, there can be significant muscle atrophy on that side, and without diligent training specifically to address this, it may be a long term weakness. </p>\n\n<p>Normally breaks heal and can even be stronger than surrounding areas, but if you are still noticing weakness and tenderness it might be a good time to revisit the doctor/physical therapist.</p>\n\n<p>Just as an n=1 experience, I ruptured my achilles and was unable to use the calf for 3 months. When they took all the casts/boots off, my calf was the size of my wrist. 4 years later, I have a full recovery but it's still not <em>quite</em> the same strength as the other leg.</p>\n"
},
{
"answer_id": 29208,
"author": "Return TM",
"author_id": 18972,
"author_profile": "https://fitness.stackexchange.com/users/18972",
"pm_score": 1,
"selected": false,
"text": "<p>Sprains in joints only get better as they heal and working with the range/weight they support.</p>\n\n<p>If the pain is particularly bad or recurring I suggest visiting a sports clinic or other suitable health care provider and getting an x-ray done. When I had a really bad sprain I had this done and the doctor checked to make sure cartilage, joint and bone had no damage done to them. If you got damage I suggest getting it taken care of so you can get the underlying cause of pain (damage in this case) taken care of.</p>\n\n<p>Seeing as your injury was in the wrist joint I would suggest working with the joint and doing what does not hurt (in terms of range and weight) under the advisement of a trained care professional. The hardest thing about sprains is getting back the range of motion you had and weight that it supported.</p>\n"
}
] |
2016/03/10
|
[
"https://fitness.stackexchange.com/questions/29187",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
29,189 |
<p>My goal is to use the gym to get in shape for mountaineering and rock climbing on my vacations. I don't have access to rock walls or mountains so I try and use what I have: a gym, and running routes. I also enjoy running, and the added benefits of a better cardiovascular system, so I want to fit that into my fitness plan as well. </p>
<p>I have lost about 7 kilos in the past three or so months through just general getting in shape. This has included its fair share of strict dieting, as well as weeks of beer drinking (vacations). I currently have some muscle definition but I definitely also still have a layer of fat. I weigh 78 kilos and am 177.5 cm, and I can't see my abs. </p>
<p>Diet: I eat oatmeal with milk and banana and peanut butter for breakfast. I have a hard boiled egg at 10 am. For lunch I eat leafy greens, lentils or flaxseed or peanut butter, occasionally sweet potato, and an apple. For a snack I have nonfat yogurt and some sunflower seeds before I go to the gym. For dinner I have more green vegetables, tomatoes, cucumbers, and 2-3 eggs. I live in Thailand so protein supplements are very expensive and I don't enjoy eating low quality protein (chicken breast) from grocery stores. My protein is low, but I don't want to be putting on a lot of muscle weight so I don't see it as a major concern. </p>
<p>Training: I do 8-9 exercises with 3 sets of 10 reps. I have switched between single muscle splits and full body routines - this is a major point where I want suggestions. I do this 3-4 days a week. The other 3 are spent running (6 miles) in about an hour, sometimes longer if I am tired. On my cardio days I also work on pullups and body weight core routines. Occasionally (maybe 1-2 a week) I do HIIT cardio on a treadmill. I also have a problem with hip and ankle flexibility so i regularly stretch. </p>
<p>I am looking to improve my relative strength, and get lean. I want to lose my last layer of fat in the next 12 weeks, while improving/maintaining strength. For strength I am most interested in improving core, pull, and grip strength. I do a pullup regimen of 5 sets every other day with 4 sets of 50% of MR and one set of 80% MR (I can do approximately 10 open hand pullups right now, but I really want this to improve). I want to know if it is bad to do long cardio 2-3 times a week - will this cause muscle degradation? Also what is the best split for lifting? How should my strength training and cardio be mixed together? Do I truly need 2 times my body weight in proteins? This just seems unrealistically high, broscience. </p>
<p>Sorry for the length - any suggestions about how to better present my stats would be appreciated. </p>
|
[
{
"answer_id": 29227,
"author": "Rory Armstrong",
"author_id": 19723,
"author_profile": "https://fitness.stackexchange.com/users/19723",
"pm_score": 0,
"selected": false,
"text": "<p>Long Cardio is fine and won't cause muscle degradation so long as it doesn't interfere with your strength training by making you really tired before / unable to do the strength workout.\nI'd advise a cycle of a Strength day followed by a cardio day and then either strength again (but less intensity) or a full rest day.\nFor the pull ups, I'd look to start adding weight as you're up to 10 pullups. There's plenty of progression guides online that will be a useful in understanding how to achieve this.\nI understand that you don't have access to rock walls or mountains, but the best way to train for rock climbing is always rock climbing! With that in mind, see if you can get access to a fingerboard, or if there's any hardcore climbers in the area, a homemade training wall (or make your own).</p>\n"
},
{
"answer_id": 29498,
"author": "Nickolouse",
"author_id": 20042,
"author_profile": "https://fitness.stackexchange.com/users/20042",
"pm_score": 1,
"selected": false,
"text": "<p>I have been climbing and competing in this sport for a long time. I am not a mountaineer but I have done a lot of sport climbing in the past and have been primarily bouldering for the last 8 years. For hand strength I suggest being very cautious in how hard you push yourself in this regard. Always use open hands when doing training specific to finger strength (no crimping). Be cautious of your tendons in your fingers. They take longer then your muscles to improve. </p>\n\n<p>For hand strength I use a rice bucket about 5 gal filled to train both grip strength and the antagonist muscles in my hands. I push my hands as deep as possible and squeeze the rice. Near the bottom of the bucket should be quite a lot of resistance. For the antagonist muscles I use my wrist and fingers to push the rice back. This should engage the back side of your wrist and forearms. This is an odd but fairly common tool in the climbing community. The following workout I do not recommend if you have not been working grip strength regularly for at least 6 months. I also do dead hangs to train hand strength. Because you do not have access to a climbing wall and I am guessing you do not also have access to a hang board for climbing a sturdy door jam will likely work. For sport climbing I usually hung with an open hand grip for 30 sec then rested for 30 sec for ten reps and I would do this three times. </p>\n\n<p>For lock off strength without access to a wall I am sure someone here can help you find a routine with weights for that. If you have a pull up bar you can train most of the range with frenchies. This is a modification on a pull up where you hold the up position for 4 - 6 sec and then hold the half way down for the same time and then if you want repeat holding at the 3/4 and 1/4 positions.</p>\n\n<p>Obviously this is only part of what you need to climb hard but I think other people on this site are more qualified to help with those aspects.</p>\n"
}
] |
2016/03/11
|
[
"https://fitness.stackexchange.com/questions/29189",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19686/"
] |
29,195 |
<p>Previous <a href="https://fitness.stackexchange.com/questions/16102/how-much-protein-per-muscle-mass">topics</a> have examined the <a href="https://fitness.stackexchange.com/questions/6362/is-there-a-maximum-amount-of-protein-the-human-body-can-absorb-a-day">absorbable amount of protein per day</a> (<0.8g/lb), but how much protein can the body absorb during a post-workout meal?</p>
<p>This is of particular interest in intermittent fasting protocols, where one might want to have two feeding episodes, say post noon workout and dinner.</p>
|
[
{
"answer_id": 29196,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>Your body will absorb nearly all the protein that you consume in a meal. Depending on the source, your body will absorb anywhere from 1.3g per hour on the low side (Eggs come in around 3g/hour), up to 8-10g per hour on the high side (whey protein). (Unfortunately, I do not have access to anything but the <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/16779921\" rel=\"nofollow\">abstract rather than the full study</a>). Protein stays in the digestive tract for quite a while, which leads to the full (or nearly so) absorption of ingested protein.</p>\n\n<p>The study also appears to address other factors in excessive protein consumption, such as excreting the excess nitrogen and other wastes associated with protein digestion and utilization. However, I cannot confirm since I don't have a source for the full article.</p>\n\n<p>In the abstract they suggest a maximum safe upper limit of:</p>\n\n<blockquote>\n <p>25% of energy requirements at approximately 2 to 2.5 g x kg(-1) x d(-1), corresponding to 176 g protein per day for an 80 kg individual on a 12,000kJ/d diet. This is well below the theoretical maximum safe intake range for an 80 kg person (285 to 365 g/d). </p>\n</blockquote>\n\n<p>Note that they give it as a 12,000kJ diet which is in the neighborhood of 2800 calories a day, which is fairly substantial in the average non athlete. </p>\n\n<p>For the question that you cite, I think you're misinterpreting it a bit. You can <em>absorb</em> more, but it may not be beneficial. The cited article in that question <a href=\"http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/\" rel=\"nofollow\">reviews a few different studies</a>, and concludes that .75g/lb/day is the highest limit that benefits structural changes (i.e. muscle building). You can eat more safely, and absorb more safely, but it may not really be of any benefit.</p>\n"
},
{
"answer_id": 43290,
"author": "Dan Dascalescu",
"author_id": 5296,
"author_profile": "https://fitness.stackexchange.com/users/5296",
"pm_score": 0,
"selected": false,
"text": "<p>Examine.com <a href=\"https://examine.com/guides/protein-intake/#how-much-protein-per-meal\" rel=\"nofollow noreferrer\">concludes</a> that,</p>\n<blockquote>\n<p>For maximal stimulation of muscle protein synthesis, aim for a per-meal dose of quality protein (such as can be found in meat, eggs, and dairy) of 0.4–0.6 g/kg [and immediately after resistance training]. Higher doses will not be wasted and are probably necessary when eating mixed meals that contain a variety of protein sources.</p>\n</blockquote>\n<p>You may have heard that if you eat more than 30 grams of protein in one sitting, the “excess” will pass undigested, but that’s just a myth. It is however true that spreading your protein intake over a few meals, making sure that you meet your desirable minimal protein intake per meal with each meal, will generally result in greater lean mass and strength. A pragmatic review article suggests that, to maximize their lean mass, active adults should consume 1.6–2.2 g/kg/day spread across four meals (0.40–0.55 g/kg/meal).</p>\n<p>After compiling various studies, fitness coach Jeff Nippard <a href=\"https://www.youtube.com/watch?v=tJpdPYedWjc\" rel=\"nofollow noreferrer\">concludes</a> that muscles can absorb more protein,</p>\n<ul>\n<li>in individuals with more muscle</li>\n<li>when more muscle is trained (whole body vs. legs)</li>\n<li>in older individuals, due to anabolic resistance</li>\n</ul>\n<p>Intermittent fasters don't seem to be affected by their feeding schedule, and literature confirms it (6:05 in the video), but the study quality was low, and they used low total daily protein amounts. The body has an unlimited capacity to <em>absorb</em> amino-acids, but how much is <em>utilized</em> for muscle synthesis, is different. Absorbed protein may also limit muscle protein breakdown. Optimally, target 1g/lb of body mass, spaced over 4-5 meals.</p>\n"
}
] |
2016/03/11
|
[
"https://fitness.stackexchange.com/questions/29195",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/5296/"
] |
29,202 |
<p>I usually take creatine before and right after my workout with maltodextrin. Is it beneficial to take creatine on rest days too?</p>
|
[
{
"answer_id": 29203,
"author": "ruslaniv",
"author_id": 18959,
"author_profile": "https://fitness.stackexchange.com/users/18959",
"pm_score": 2,
"selected": false,
"text": "<p>Yes, creatine can be taken on rest days as well. Here is an excellent article with research backed data on creatine:</p>\n\n<p><a href=\"http://examine.com/supplements/Creatine/\" rel=\"nofollow\">http://examine.com/supplements/Creatine/</a></p>\n\n<blockquote>\n <p>Creatine monohydrate can be supplemented through a loading protocol.\n To start loading, take 0.3 gram per kilogram of bodyweight per day for\n 5–7 days, then follow with at least 0.03 g/kg/day either for three\n weeks (if cycling) or indefinitely (without additional loading\n phases).</p>\n</blockquote>\n\n<p>and </p>\n\n<blockquote>\n <p>As Creatine is stored in the body, you can take it any time. While\n some personal trainers recommend taking it after a workout, this has\n no difference in uptake.</p>\n</blockquote>\n"
},
{
"answer_id": 29204,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 2,
"selected": false,
"text": "<p>I use creatine as a supplement for boxing, to increase endurance when I'm training up to a fight(I cut it 3 weeks before a fight to throw off the water weight that it adds. For me, it's around 2kg.)</p>\n\n<p>I've experimented a bit and ended up taking the same amount every day, be it rest day or not. As far as I've read, it's stored and will just build up over time. This is of course assuming you're taking it consistently and not doing the whole load/unload phase etc. </p>\n\n<p>So, to answer your question: It doesn't matter, take it at the same time every day for consistency. I'd suggest making it a morning routine. </p>\n"
}
] |
2016/03/13
|
[
"https://fitness.stackexchange.com/questions/29202",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19700/"
] |
29,210 |
<p>I've been following 5/3/1 with the boring but big assistance template for about 3 months now. I hurt my knee playing soccer a couple of weeks ago, which got me thinking about the following.</p>
<p>I would really want to get into some calisthenics stuff (L-pull ups, typewriter pullups, muscle ups, etc). The ultimate goal being able to do at least one muscle up. Does anyone have any suggestions for a 5/3/1 template that includes calisthenics say? Assuming my knee heals and I can train all 4 movements properly, my idea is this. "Bbb" stands for boring but big.</p>
<ol>
<li><p>Bench 5/3/1, overhead press bbb, dumbell bench, calisthenics.</p></li>
<li><p>Squat 5/3/1, squat bbb, calisthenics</p></li>
<li><p>Overhead press 5/3/1, bench bbb, calisthenics</p></li>
<li><p>Deadlift 5/3/1, kroc rows, calisthenics</p></li>
</ol>
<p>How do I implement this calisthenics stuff in such a way that I can track my progress? The great thing about 5/3/1 is that I can track progress, and I would like to be able to do the same with the calisthenics stuff.</p>
<p><strong>Edit:</strong> I don't do 5x10 on the deadlift because many people have advised me not to. In theory I should be substituting this with a more back friendly variation, such as RDLs or GHRs.</p>
|
[
{
"answer_id": 29211,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 1,
"selected": false,
"text": "<p>Exercises at the end of the workout improve the least. That doesn't mean they don't improve, they just improve more slowly than things put earlier in the workout.</p>\n\n<p>If a muscle-up is your goal then I'd find a way to do bar pull-ups, bar dips, ring dips, and false grip ring pull-ups as close to the beginning of the workout as you're willing. Doing those instead of or before the BBB assistance is my first thought. </p>\n\n<p>However, be very wary of \"goal accretion\". There is a good way and a bad way to add more goals to your accomplishments. It's good to set new goals after achieving a milestone, and then put your old work into \"maintenance mode\" while doing the new work. But simply adding goals without removing any previous work <strong>can</strong> lead to distraction and lack of focus. </p>\n"
},
{
"answer_id": 41185,
"author": "matousc",
"author_id": 20424,
"author_profile": "https://fitness.stackexchange.com/users/20424",
"pm_score": 0,
"selected": false,
"text": "<p>Not sure how much you insist on training calisthenics and 5/3/1 in the same workout. But if not:</p>\n\n<p>What are you looking for is the \"grease the groove\" training. Train the calisthenics in the rests days in the easy way that does not screw the resting.</p>\n\n<p>For example, if the your max for exercise (or its progression is 5), then do few sets of 3 reps evenly trough the day. If you can do 10-20 sets evenly during day without any problems in your 5/3/1 training (it becomes the part of your \"easy\" daily routine), you can move to harder progression/exercise. It takes time, but it is not messing the main routine if done correctly.</p>\n\n<p>If you insist in doing the exercise together with the 5/3/1 routine (in the same workout), then you should accept that if will most like slow done your progress in calisthenics and 5/3/1 (as it is explained in the answer from @daveliepmann).</p>\n"
}
] |
2016/03/14
|
[
"https://fitness.stackexchange.com/questions/29210",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
29,213 |
<p>I am a relatively fit guy (180 cm, and normally 81 kg athletic) and a few weeks ago I started a daily routine to lose fat and gain some core muscle. I train martial arts so the goal is to get faster and stronger. The problem is that I have actually gained some fat in the process and apparently I'm not gaining muscle.</p>
<p>What I'm doing is waking up at 6:20 everyday, having a big glass of a fruit shake, running 40 min on the street, then lifting some weights for another 30-40 minutes, another big glass of fruit shake and go to work. Then at night I train martial arts every other day.</p>
<p>During the day I try to eat a bit every time I get hungry, whether it's some light healthy eating or an actual meal. This generally means (in addition to the shakes I mentioned) to have a small lunch about 11:30 am, a sandwich around 15:00, another sandwich around 17:00, dinner around 19:00 and then some other snack at 21:30.</p>
<p>I find it kind of hard to keep track of the calories I'm spending during the day in order to balance that out with the calories I eat (since I don't have any means to know how many calories I burn by running or hitting the gym or fighting) but with the amount of exercise I do regularly, I find it really hard to comprehend me to be eating more calories than I'm using.</p>
<p>Any ideas?</p>
|
[
{
"answer_id": 29211,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 1,
"selected": false,
"text": "<p>Exercises at the end of the workout improve the least. That doesn't mean they don't improve, they just improve more slowly than things put earlier in the workout.</p>\n\n<p>If a muscle-up is your goal then I'd find a way to do bar pull-ups, bar dips, ring dips, and false grip ring pull-ups as close to the beginning of the workout as you're willing. Doing those instead of or before the BBB assistance is my first thought. </p>\n\n<p>However, be very wary of \"goal accretion\". There is a good way and a bad way to add more goals to your accomplishments. It's good to set new goals after achieving a milestone, and then put your old work into \"maintenance mode\" while doing the new work. But simply adding goals without removing any previous work <strong>can</strong> lead to distraction and lack of focus. </p>\n"
},
{
"answer_id": 41185,
"author": "matousc",
"author_id": 20424,
"author_profile": "https://fitness.stackexchange.com/users/20424",
"pm_score": 0,
"selected": false,
"text": "<p>Not sure how much you insist on training calisthenics and 5/3/1 in the same workout. But if not:</p>\n\n<p>What are you looking for is the \"grease the groove\" training. Train the calisthenics in the rests days in the easy way that does not screw the resting.</p>\n\n<p>For example, if the your max for exercise (or its progression is 5), then do few sets of 3 reps evenly trough the day. If you can do 10-20 sets evenly during day without any problems in your 5/3/1 training (it becomes the part of your \"easy\" daily routine), you can move to harder progression/exercise. It takes time, but it is not messing the main routine if done correctly.</p>\n\n<p>If you insist in doing the exercise together with the 5/3/1 routine (in the same workout), then you should accept that if will most like slow done your progress in calisthenics and 5/3/1 (as it is explained in the answer from @daveliepmann).</p>\n"
}
] |
2016/03/14
|
[
"https://fitness.stackexchange.com/questions/29213",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19713/"
] |
29,222 |
<p>I've just bought a heart monitor. It looks like the fundamental number for my training is my <strong>Maximum Heart Rate (MRH or Max HR)</strong>. This number changes if you are cycling or running. </p>
<p>I've seen protocols to measure it running or cycling outdoor. I believe I'll get a more precise measurement if I do it in cycling indoor. </p>
<p>Does anybody here can give me a protocol to measure my MHR it in a stationary bike?</p>
|
[
{
"answer_id": 29223,
"author": "neves",
"author_id": 18796,
"author_profile": "https://fitness.stackexchange.com/users/18796",
"pm_score": 3,
"selected": true,
"text": "<p>In this <a href=\"http://www.maxworkouts.com/articles/entry/is-the-maximum-heart-rate-formula-sabotaging-your-workout-and-your-results\" rel=\"nofollow noreferrer\">article</a>, I've found this protocol:</p>\n<ol>\n<li>Warm up thoroughly. I suggest spending about 5 minutes until you break a light sweat.</li>\n<li>Run or Bike for 4 minutes. You should be too out of breath to talk.</li>\n<li>Active rest - walking or easy cycling for 3 minutes.</li>\n<li>Run or Bike for 4 minutes. You should be too out of breath to talk.</li>\n<li>Active rest - walking or easy cycling for 3 minutes.</li>\n<li>Run or Bike for 2 minutes at which point run or bike as fast as you can until you reach exhaustion and can’t continue.</li>\n<li>Immediately take your heart rate. This is your MAX HR</li>\n</ol>\n<p>I'm still leaving the answer unmarked to see if someone gives me a better answer. I'll choose any one that improves this one (also marked as a community wiki).</p>\n<p>Some doubts: how much time before to eat? At what time of the day? Should I set any resistance on the bike?</p>\n"
},
{
"answer_id": 29225,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": 0,
"selected": false,
"text": "<p>OK. I do not suggest you to try to get your MHR alone at home. Here is the list of protocols including cycle ergometer protocols <a href=\"http://www.topendsports.com/testing/aerobic.htm\" rel=\"nofollow\">in the link here</a></p>\n\n<p>To stay on the safe side you may try this formula.\nYou may try karvonen method to calculate you THR\nFor you max HR you can use 220-age formula then\nTarget Heart Rate = ((max HR − resting HR) × %Intensity) + resting HR</p>\n\n<p>If you insist on getting your MHR you need to go to exercise physiology lab where there is a physician, ECG and defibrillator ,just in case.</p>\n\n<p>BE CAREFUL</p>\n"
}
] |
2016/03/14
|
[
"https://fitness.stackexchange.com/questions/29222",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18796/"
] |
29,229 |
<p>Here's <a href="http://www.flexonline.com/training/back/complete-arnold-back" rel="nofollow">something Arnold Schwarzenegger wrote</a> about how to increase the number of pull-ups you can do in one set:</p>
<blockquote>
<p>Let’s say that before you start training back one day you tell yourself you’re going to do 50 total reps of chins. For the first set you may do 10, then perhaps you struggle for eight on the second set. You have 18 reps now. If you make five for the third set, you have 23 reps. Continue to add them in this way until you’ve reached 50 reps, even if it takes you 20 sets to do it. Over time, you’ll find that you’re able to reach 50 reps in fewer and fewer sets</p>
</blockquote>
<p>Is this a safe strategy? If it is, is it an effective workout plan?</p>
<p>I don't just mean in regards to pull-ups but calisthenics in general.</p>
|
[
{
"answer_id": 29230,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 1,
"selected": false,
"text": "<p>The beauty about bodyweight exercises is, generally, that they're much more difficult to hurt yourself with than weightlifting. What you're describing is basically do sets until failure, which is very commonly used for calisthenics as you see in, for example, military training or hard HIIT training for some sports(martial arts, specifically).</p>\n\n<p>Is it a safe strategy? Yes, if you're healthy and listen to your body. Obviously, stop if it hurts or if your form/technique drops.</p>\n\n<p>Is it effective? That's impossible to say. Effectiveness can't be measured unless the goal is known. What's your goal?</p>\n"
},
{
"answer_id": 29232,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 3,
"selected": true,
"text": "<p>It's as safe as exercise ever is. You can still pull muscles. You can still tear tendons. Both of these are generally more likely to happen if you're not paying attention to your body or trying to rush through. Bodyweight exercises tend to be a bit safer overall because all you're supporting is your own weight, something that your body is accustomed to in the first place. Also, since every part of your \"weights\" is firmly attached and has sensors, there's less chance that you'll have weights slide off, or bang into the framework, sending you off-balance.</p>\n\n<p>One important thing to do is to not rush through the exercise, even if you think you'll be able to power through one more rep if you do so. You've heard the tales of people lifting cars in a crisis, but injuring their body in the process? Hysterical strength isn't necessarily limited to times of crises and some people draw upon it more readily than others. If you're not paying attention, you may pay that one extra rep with barely being able to move the next morning.</p>\n\n<p>Lastly, don't be afraid to rest between sets. My personal experience is that if I wait a few seconds after completely exhausting myself on a set, I can usually immediately do 1-2 more. If I give myself 30 seconds, I can generally do almost as many in the next set without straining myself. If you ignore rest periods, you're more likely to lose focus and hurt yourself through sloppy technique or dipping into hysterical strength, and you're likely to only get one or two reps at a time anyhow.</p>\n\n<p>As for efficacy, I've had mixed success. I am one of those people who finds it a little too easy to push too hard, so a program like this with a large number of reps, I'm likely to finish it out one night and then have to wait a week to get back to it. That said, I know that it works for other people. It's psychological as much as anything else, \"proving\" to yourself that you can do that many reps in a single session, if not a single set. Because there's no fixed amount, you're encouraged to continue pushing a little further each time.</p>\n"
}
] |
2016/03/15
|
[
"https://fitness.stackexchange.com/questions/29229",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18105/"
] |
29,238 |
<p><em>Ashwagandha</em> is referred as one of the best T-Booster supplement as mentioned <a href="http://www.anabolicmen.com/ashwagandha-testosterone/" rel="nofollow">here</a>.</p>
<p>Also <a href="https://www.cellucor.com/p6-red" rel="nofollow">Cellucor P6 T-Booster</a> has Ashwagandha in it.</p>
<p>My question is can i take <em>Ashwagandha</em> root/pills before workout? Will it improve the performance?</p>
|
[
{
"answer_id": 29230,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 1,
"selected": false,
"text": "<p>The beauty about bodyweight exercises is, generally, that they're much more difficult to hurt yourself with than weightlifting. What you're describing is basically do sets until failure, which is very commonly used for calisthenics as you see in, for example, military training or hard HIIT training for some sports(martial arts, specifically).</p>\n\n<p>Is it a safe strategy? Yes, if you're healthy and listen to your body. Obviously, stop if it hurts or if your form/technique drops.</p>\n\n<p>Is it effective? That's impossible to say. Effectiveness can't be measured unless the goal is known. What's your goal?</p>\n"
},
{
"answer_id": 29232,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 3,
"selected": true,
"text": "<p>It's as safe as exercise ever is. You can still pull muscles. You can still tear tendons. Both of these are generally more likely to happen if you're not paying attention to your body or trying to rush through. Bodyweight exercises tend to be a bit safer overall because all you're supporting is your own weight, something that your body is accustomed to in the first place. Also, since every part of your \"weights\" is firmly attached and has sensors, there's less chance that you'll have weights slide off, or bang into the framework, sending you off-balance.</p>\n\n<p>One important thing to do is to not rush through the exercise, even if you think you'll be able to power through one more rep if you do so. You've heard the tales of people lifting cars in a crisis, but injuring their body in the process? Hysterical strength isn't necessarily limited to times of crises and some people draw upon it more readily than others. If you're not paying attention, you may pay that one extra rep with barely being able to move the next morning.</p>\n\n<p>Lastly, don't be afraid to rest between sets. My personal experience is that if I wait a few seconds after completely exhausting myself on a set, I can usually immediately do 1-2 more. If I give myself 30 seconds, I can generally do almost as many in the next set without straining myself. If you ignore rest periods, you're more likely to lose focus and hurt yourself through sloppy technique or dipping into hysterical strength, and you're likely to only get one or two reps at a time anyhow.</p>\n\n<p>As for efficacy, I've had mixed success. I am one of those people who finds it a little too easy to push too hard, so a program like this with a large number of reps, I'm likely to finish it out one night and then have to wait a week to get back to it. That said, I know that it works for other people. It's psychological as much as anything else, \"proving\" to yourself that you can do that many reps in a single session, if not a single set. Because there's no fixed amount, you're encouraged to continue pushing a little further each time.</p>\n"
}
] |
2016/03/16
|
[
"https://fitness.stackexchange.com/questions/29238",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18753/"
] |
29,249 |
<p>I am 24 year old male, my height is 5'9" and weight is around 80 kg.</p>
<p>How can I reduce it to around 65 kg in short span of time (around 6 months)</p>
<p>Will Protein powder help in reducing my weight?</p>
<p>Thank you in advance.</p>
|
[
{
"answer_id": 29252,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Basically, to lose weight:</p>\n\n<p>Calories in < Calories used up</p>\n\n<p>Use tools like IIFYM.com, myfitnesspal and Stronglifts 5x5 to calculate how to plan your diet, track your intake and work out.</p>\n"
},
{
"answer_id": 29253,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 3,
"selected": true,
"text": "<p>You need a steady calorie deficit. How you achieve this deficit is up to you - you can exercise to burn them off, or you can change your diet to achieve a deficit - or even better, both.</p>\n\n<p>15kg in 6 months isn't far fetched at all. I suggest logging your meals through myfitnesspal or similar(and be honest with yourself) and aim at a calorie deficit of around 400-500 calories per day.</p>\n\n<p><strong>Is Protein powder will help you in reducing my weight?</strong></p>\n\n<p>That's impossible to say. It can assist you in recovering after workouts and get a better proportion of protein. But again.. You need a goal and stay calculated, and not chug down protein shakes without a purpose. Because no, they don't magically burn off extra fat or anything.</p>\n"
},
{
"answer_id": 29265,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 0,
"selected": false,
"text": "<p>create a calorie deficit .\nthats it.either through eating less or moving more or the combination of both.\nFist step is to figure out your TDEE(total daily energy expenditure)\nThere are many calculators online.Google for them and get your number.\nCut your calorie intake by a few hundred calories. Make sure that number is sustainable that you feel ok with that amount of food.\nProtein powders dont help weight loss at all. They are a powdered form of food . that's it.\nIts important to get in a certain amount of protein a day to minimize muscle loss .(once again you can google for the amount as there are various opinions)</p>\n\n<p>If you have a hard time hitting that number protein powders are your friend</p>\n"
}
] |
2016/03/16
|
[
"https://fitness.stackexchange.com/questions/29249",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19742/"
] |
29,269 |
<p><strong>Short Question</strong><BR> Can moderate (sweating) workout trigger migraine?</p>
<hr>
<p><strong>Details</strong><BR>
My wife had migraine twice before joining a gym when she was studying in classroom in May 2014 (at a gap of 2+ weeks) and then it never re-triggered. (Was on medications for a week)</p>
<p>Last year (July 2015) I pulled her to my gym. I go for workout early in the morning and we started going together. During July-Sep 2015 she went to gym for about 8 weeks (almost regularly 4-5 times a week) and had migraine triggered for about 7 times within an hour after the exercise (Rough workout schedule: 15 min cardio + 20 min weight training + 10 min stretching/crunches etc). We visited couple of doctors and gym fitness trainers who said exercise can never trigger migraine, and in fact it is helpful in suppressing it. Since then she left the gym, and there was not a single occurrence of migraine.</p>
<p>Yesterday I insisted her to rejoin the workout routine (Partly to stay fit and partly because we paid for the whole year). And asked her to go to gym in the evening instead of morning. She did cycling at mild pace for 10 min and joined a group dance activity for 1 hour. After about an hour of the activity the migraine triggered again.</p>
<p>All the migraine attacks were similar with following flow:</p>
<ol>
<li>Blurred vision</li>
<li>Severe Headache</li>
<li>Vomitting</li>
<li>Severe headache continues</li>
</ol>
<p>She loves cycling and dancing for hours and it never causes any issue.</p>
<p><strong>My Question</strong><BR>
Should my wife immediately stop exercising? Might she be doing something wrong about workout or diet causing this problem?</p>
|
[
{
"answer_id": 29270,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": 3,
"selected": false,
"text": "<p>Most of the migranes are hereditary. Biological states may cause\nincreases in free fatty acids and blood lipids, increased platelet aggregation, decreased serotonin levels and increased prostaglandin levels, which can cause the vasodilatation that precedes migraine headache.\nOne possible reason for this is that a part of the physical reaction may be the elevation of blood pressure (important).\nThe other possible reason can be the physical exertion of the body during exercise, and sudden drop of blood sugar which is the trigger for your exercise-induced headaches.</p>\n<p>What can you do? drink water and get well hydrated, have good warm-up before exercise, begin slowly then increase your intensity, choose less forceful or lower-impact exercises (by the way, weightlifting seems to be more likely to cause migraines, you may try some preventative medication before exercising, decrease the intensity of the exercise slowly.</p>\n<p>There are some studies about it\n<a href=\"http://onlinelibrary.wiley.com/doi/10.1111/j.1526-4610.1985.hed2506317.x/abstract;jsessionid=19E39B62D17BBC3C1FED9C79592D7D11.f02t03\" rel=\"noreferrer\">Prevention of Exercise Induced Migraine by Quantitative Warm-up</a></p>\n<p><a href=\"http://cre.sagepub.com/content/17/6/624.short\" rel=\"noreferrer\">The effects of exercise and exercise-related changes in blood nitric oxide level on migraine headache</a></p>\n<p>On the good site, Nitric Oxide which is released during exercise may help to relieve the pain (more info: pls, read the article above)</p>\n"
},
{
"answer_id": 29274,
"author": "shadowtalker",
"author_id": 19767,
"author_profile": "https://fitness.stackexchange.com/users/19767",
"pm_score": 3,
"selected": true,
"text": "<p>This happened to me once.</p>\n\n<p>I was staying at a hotel, and decided to go to the gym to work out. I had never had anything like a post-workout headache before. I had never had anything like a migraine before. About 15 minutes into the workout (once I started to really warm up and sweat), a headache started, and within minutes it became debilitating -- I spent the rest of the afternoon in bed in the dark. Two days later, I tried working out again, thinking it was some kind of fluke, but the same thing happened.</p>\n\n<p>I went home and asked my doctor about it, who suggested that it might have actually been an allergy to something I'm not normally exposed to, like a specific cleaning product. I went on to become an athlete in college and never had a post-workout migraine again -- they only ever happened at that one hotel. So I'm inclined to believe the allergy hypothesis.</p>\n\n<p>Maybe your wife is allergic to something at the gym.</p>\n"
}
] |
2016/03/18
|
[
"https://fitness.stackexchange.com/questions/29269",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15930/"
] |
29,276 |
<p>I wish to lose weight, and was thinking about doing squats to lose weight because they exercise most of the body. My brother, however, tells me that you shouldn't do squats if you are severely overweight like I am.</p>
<p>Is this true? And if so, what all can go wrong?</p>
|
[
{
"answer_id": 29277,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 4,
"selected": true,
"text": "<p>Well, on the scary side, squats can lead to lower-back problems, spinal compression, torn ligaments in several parts of the body, burst capillaries, blown knees, or compound fractures of the leg. On the other hand, major injuries are rare, and even the minor ones are unlikely with good technique (keeping your knees over your feet and a straight back). And <a href=\"http://community.myfitnesspal.com/en/discussion/700496/too-fat-for-squats\" rel=\"nofollow\">multiple sources</a> say that <a href=\"http://www.bodyrecomposition.com/fat-loss/training-the-obese-beginner-part-6.html/\" rel=\"nofollow\">squats are fine</a> even <a href=\"http://tonygentilcore.com/2011/05/training-the-obese-or-overweight-client/\" rel=\"nofollow\">if you're overweight</a>.</p>\n\n<p>Initially, you'll be doing bodyweight squats, and likely with something to hold onto to ensure proper form and to give you a weigh to bail safely, but you can definitely do squats. As regards losing weight, exercise is good for you, weightlifting will build muscle which burns more energy, and it will help with health issues you may have due to your weight. However, other than a small amount of exercise to kick the body into gear, your primary route of weight loss is going to be decreasing your calories below your Metabolic Base Rate (and only by 400-500 calories per day).</p>\n"
},
{
"answer_id": 39911,
"author": "Kaleb",
"author_id": 30779,
"author_profile": "https://fitness.stackexchange.com/users/30779",
"pm_score": -1,
"selected": false,
"text": "<p>Squats are all right if you're not extremely heavy and they are a decent and easy way to burn calories but don't burn many.</p>\n\n<p>For someone who is overweight reducing your calorie intake to 1800 a day and working on cardio and building lean muscle would be the best.</p>\n\n<p>Running is the best way to lose weight and it helps your metabolism work faster. and lean muscle and water intake will help your metabolism as well.</p>\n\n<p>I would suggest 8-15 pound weights 3 sets of eight to start and do either skier or kettlebell swings as they work the whole body and build lean muscle. </p>\n\n<p>You could start out with 15 pounders then work your way up as you build more muscle and lose more weight; once you get used to it up the weights and do it from 10-20 minutes at a time but not to vigorously. </p>\n\n<p>Also cutting out sugar and just eating healthy and only consuming 1800 calories a day can help you lose weight. Personally I lost 18 pounds just by cutting out sugar and eating less and now it's easier for me to exercise, and only eat healthy proteins like eggs and little amounts of cheese and chicken.</p>\n"
}
] |
2016/03/18
|
[
"https://fitness.stackexchange.com/questions/29276",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19770/"
] |
29,280 |
<p>Say you train hard for lean mass gain once a week+/-. How should you adjust your diet through the week? Assume fat-loss is a goal, but not direct fat-loss from exercise.
(How should I eat around a training session, and at what point can i eat "normally")</p>
<p>I am especially thinking of:</p>
<ol>
<li>Caloric balance</li>
<li>Balance between different macronutrients</li>
<li>Eating healthy</li>
</ol>
<p>In my case I split a program between early Saturday and early Sunday, and it is easy to have a calorie deficit Wednesdays. I eat quite healthy, with some semi-fasting, but perhaps to much cheating.
One priority is to minimise DOMS and other kinds of soreness.<br>
I am quite far from the state and ambitions of a body-builder, about 27% body fat.</p>
<p>Mostly diet cycle should follow exercise, but it can also be the other way around. The main principles are quite fixed, esp diet principles, and not training the same muscles very often.</p>
|
[
{
"answer_id": 29517,
"author": "Atul170294",
"author_id": 19795,
"author_profile": "https://fitness.stackexchange.com/users/19795",
"pm_score": 0,
"selected": false,
"text": "<p>Try to consume 0.8 gram per pound protein a day and add HIIT program in your workout regime three times a week. In this way you will gain more muscle and HIIT program will boost your metabolism for increased fat loss. </p>\n"
},
{
"answer_id": 29527,
"author": "Amber Clark",
"author_id": 20038,
"author_profile": "https://fitness.stackexchange.com/users/20038",
"pm_score": -1,
"selected": false,
"text": "<p>I would suggest that eat whatever you want to eat. Try making diet plan, have meals on time, 30 minutes morning and evening exercise is must. This will definitely work.</p>\n"
},
{
"answer_id": 29528,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 1,
"selected": false,
"text": "<p>Gaining muscle mass requires a caloric surplus.</p>\n\n<p>Losing fat requires a caloric deficit.</p>\n\n<p>You can clearly see the contradiction. It isn't going to work, and especially not if you train <em>for mass</em> only once a week. You see, if you're in a caloric deficit, meaning you consume less than you expend, your body will have to provide the missing calories itself to maintain function. That energy is going to come from fat stores and possibly muscle, should protein consumption not prove sufficient for things it considers more vital (such as, say, keeping your liver running). Building muscle mass is an anabolic process which will require energy, thus calorie intake. If you are in a deficit, it is <strong>not</strong> a priority for your body.</p>\n\n<p>Now, from this it is maybe not unreasonable to believe that it could be possible to build muscle and lose fat at the same time. After all, if you provide a stimulus to your body in the form of heavy weightlifting that signals it that its current state is inadequate so it must improve muscle tissue, while at the same time being in a slight deficit, maybe there's no reason to believe our biology isn't clever enough to invest in muscle tissue <strong>and</strong> burn excess fat (which is there as an energy store anyway). You'll find sources out there that state this is indeed possible for beginners in strength training, and that with a careful calorie and nutrient balancing you can \"recomp\": slowly lose fat while also slowly building muscle.</p>\n\n<p>The problem with all of that is, that it's mostly hearsay. Conventional wisdom can be wrong, and just because something is repeated enough doesn't make it true. Even if it were true, progress in this way would be slow. What you can be sure of, however, is that a caloric deficit will result in weight loss, and that a caloric surplus (at least on top of your total daily energy expenditure without considering training and additional protein synthesis) is a requirement for muscle gain. So rather than gamble, you might want to go with what has been proven time after time to work. Focus on one goal, then the other.</p>\n"
},
{
"answer_id": 29582,
"author": "DavidERD",
"author_id": 20116,
"author_profile": "https://fitness.stackexchange.com/users/20116",
"pm_score": 0,
"selected": false,
"text": "<p>I suggest a calorie deficit of 10% of you calculated calorie needs for fat loss. For example if you estimate you calorie needs to be 3000 kcal you would subtract 10% or 300 kcals which is 2700 kcal a day.</p>\n\n<p>As far as nutrients, try to strike a 30/40/30 balance between Protein/Carbs/Fat.</p>\n\n<p>I find that the best way to eat healthy is to eat as clean as you can 80% of the time. Lean whole meats, whole grains, fresh fruits and veggies, healthy fats like olive oil, nuts, fish, etc. </p>\n\n<p>Avoid sugar of all kinds. </p>\n"
},
{
"answer_id": 29648,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": true,
"text": "<p>Focusing on your question alone and ignoring the rest of the information provided:</p>\n\n<p><strong>Say you train for lean mass gain once a week. How should you adjust your diet through the week to support this?</strong></p>\n\n<p>Taking your weight as a good example, it is fruitless (useless) to weight yourself every day because your weight fluctuates, weekly or even monthly is better because you will end up with an overall average snapshot of change. In the same way, your diet can be averaged over a week. </p>\n\n<p>The 5-2 (while arguably is silly) diet plan uses this fact to help people lose weight. It removes 2 days worth of calories and causing a net-decrease over the week. If you were then to total the calories-in vs calories-out during the week you would see calories out would be (usually) more than calories in and so you will lose weight. </p>\n\n<p>In summary, your diet over the week should be well balanced and based on your comments about your level of exercise and diet you should be eating at a calorie maintenance or minor deficit. </p>\n\n<hr>\n\n<p>Your other question:</p>\n\n<p><strong>How do I minimise DOMS?</strong></p>\n\n<p>While you may not be able to prevent muscle soreness entirely, you may reduce the intensity and duration of muscles soreness if you follow a few exercise recommendations.</p>\n\n<ul>\n<li>Progress Slowly. The most important prevention method is to gradually increase your exercise time and intensity. See the 10 percent rule if you need some exercise progression guidelines.</li>\n<li>Warm Up thoroughly before activity and cool down completely afterward.</li>\n<li>Cool Down with gentle stretching after exercise.</li>\n<li>Follow the Ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.</li>\n<li>Hire a Personal Trainer if you aren't sure how to start a workout program that is safe and effective.</li>\n<li>Avoid making sudden major changes in the type of exercise you do.</li>\n<li>Avoid making sudden major changes in the amount of time that you exercise.</li>\n</ul>\n\n<hr>\n\n<p>Finally, on a personal note:</p>\n\n<p>It is clear your want to lose weight and gain muscle, and it is likely you can do this at your level. However, you need to make more sensible choices in diet and exercise if you want to achieve your goals:</p>\n\n<ul>\n<li>Exercise 3-4 times a week, try to give yourself a day between each session.</li>\n<li>Exercise for about a hour each time.</li>\n<li>Have a consistent exercise regime, for strength try 5x5 Stronglifts or Starting Strength and for running try Couch-to-5k.</li>\n<li>Cut the fad diets and fasting. Use a macro calculator and a calorie counter to accurately track your calories and adjust your diet to be consistent.</li>\n<li>Focus on your CUT (diet) before you decide to increase calories to build muscle. You should only really consider BULKING after you reach a happy bodyfat percentage (~15-20%).</li>\n</ul>\n"
}
] |
2016/03/19
|
[
"https://fitness.stackexchange.com/questions/29280",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/2094/"
] |
29,288 |
<p>I'm trying to figure out what MET values for various exercises mean. Cardio exercises seem pretty clear to me: 6 MET for bicycling means that one hour of bicycling for a person weighing 70 kg burns 6 * 70 = 420 kcal.</p>
<p>However, what about exercises such as weight lifting, where you need to rest between sets? Are MET values calculated to include rest or not? For example, I see in many charts that MET for weight lifting is 6. If the person weighing 70 kg trains for one hour, lifting for one minute and then resting for one minute (so the total lifting time is 30 minutes), does he burn 420 kcal or 210 kcal?</p>
|
[
{
"answer_id": 29290,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": 2,
"selected": false,
"text": "<p>OK. Let me start with that; the MET values are not 100% correct. It sometimes over or underestimates depending on the individual (lean body mass, age, sex etc.), but it is used widely. Yet, it can be used by just carefully taking all the considerations into account. \nThe thing is, all the MET calculations includes the resting time because during recovery after weight lifting, stores are replenished by using oxygen which may keep the MET value high (I mean higher than resting value of 1 MET or 3.5 ml/kg/h). It may be under or over 6 MET but it is a rough estimate anyway so it can be ignored. I believe, that is why, all the MET values are calculated based on hourly basis and at last, he burns approximately 420 kcal</p>\n\n<p>There are some studies related to it\n<a href=\"http://europepmc.org/abstract/med/10589865\" rel=\"nofollow\">Circuit weight training and its effects on excess postexercise oxygen consumption.</a>\n<a href=\"http://jap.physiology.org/content/75/4/1847\" rel=\"nofollow\">Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate</a></p>\n"
},
{
"answer_id": 29324,
"author": "arober11",
"author_id": 10175,
"author_profile": "https://fitness.stackexchange.com/users/10175",
"pm_score": 1,
"selected": false,
"text": "<p>The <strong>MET</strong> tables are only estimates, and depending on whose you're looking at you'll find values between 4 and 6 for weightlifting. So you could obviously see a 1/3 difference in the KCal estimate, for supposedly the same activity, if you pick 4 over 6. </p>\n\n<p>If you have the ability to measure your own heart rate, before, during, and while recovering from a lift, you can estimate a more accurate figure via the VO2 / VO2max route, and / or determine your own MET estimate for your own particular take on weightlifting; per the maths and examples I gave in my answer to: <a href=\"https://fitness.stackexchange.com/questions/14961/metabolic-equations-for-anaerobic-exercise\">Metabolic Equations for Anaerobic Exercise?</a></p>\n"
}
] |
2016/03/20
|
[
"https://fitness.stackexchange.com/questions/29288",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19785/"
] |
29,303 |
<p>I am transitioning from a beginner program (5x5 Stronglifts) to an intermediate programme. Lots of exercise regimes recommend squats, but what is more suitable for developing:</p>
<ul>
<li>Powerlifting?</li>
<li>Hypertrophy?</li>
</ul>
<p>I am currently doing a high back squat but the following are appearing in intermediate programmes, what are their benefits/focus?</p>
<ul>
<li>Box</li>
<li>Sumo</li>
<li>Front</li>
<li>Hack</li>
<li>Overhead</li>
</ul>
|
[
{
"answer_id": 29305,
"author": "Texxi",
"author_id": 19776,
"author_profile": "https://fitness.stackexchange.com/users/19776",
"pm_score": -1,
"selected": false,
"text": "<p>In fact both are effective. Your body grows when it has to adapt to a new challenges. It will quickly stop growing if you always do the same thing. You can increase weight and reps or change/alternate exercises to give it some new stimulation.</p>\n\n<p>Polls show that Hypertrophy seems superior to Powerlifting. Although I would bet that you will profit even more if you switch between them every 10 weeks.</p>\n\n<p>Now for the squats I would recommend Standard Ass To The Grass Squats. They are most effective and cause the least problems.</p>\n\n<ul>\n<li>Box: Not full range of motion, brings your knees in a unstable position that can cause knee pain.</li>\n<li>Sumo: Not bad, you can try them once you mastered the standard squats.</li>\n<li>Front: Only used with light weight for people with back problems. Not effective .</li>\n<li>Hack: You want to tire out your legs, not your forearms. If you want to train your traps you'd better do shrugs.</li>\n<li>Overhead: Again you want to train your legs. If you want to build your shoulders you'd better do military press.</li>\n</ul>\n"
},
{
"answer_id": 29311,
"author": "Alex L",
"author_id": 16204,
"author_profile": "https://fitness.stackexchange.com/users/16204",
"pm_score": 4,
"selected": true,
"text": "<p>When it comes to powerlifting, a large portion of lifters will use a low bar squat which places the bar lower on the back to sit on a muscular shelf made by the rear deltoids. This also allows the lifter to have more forward torso lean throughout the squat and shifts some of the tension to the posterior chain. This together tends to allow a lifter to lift more weight maximally. However, low bar squatting is not a requirement for powerlifting; high bar squats (with the bar on the traps) is also perfectly valid. For powerlifting, which ever allows the lifter to lift more weight during competition is the better variation for them.</p>\n\n<p>For hypertrophy, high bar squats might be more effective to a degree as it places more demands on the quads than low bar squats. This doesn't mean that low bar squats are bad for hypertrophy either. It really comes down to which is more comfortable to use and the particular rep scheme you're using.</p>\n\n<ul>\n<li>Box: a variation in which a bench or other sturdy device is placed around where you'd squat to parallel. The purpose is to squat down and touch the bench (or box, etc) and come back up, or pause slightly before coming back up. It is a tool to help with both technique and to help with driving out of the hole, since there is no stretch reflex available in this variation.</li>\n<li>Sumo: a variation with a very wide stance. This will shift some of the load onto the hips and adductors. This will allow for a shorter range of motion that still allows you to squat to parallel. Lots of geared powerlifters appear to use this kind of squat.</li>\n<li>Front: in this variation, the bar is racked across the front of the body in the channel created by the front deltoids and clavicle. This variation places more demands on core stability, as you need to maintain a very upright torso position to avoid dumping the bar. This also causes more demand on the quads. This is also one of the most important accessory lifts for Olympic weightlifting, as it is the second half of a clean.</li>\n<li>Hack: you can think of these as deadlifts with the bar behind you. In a normal deadlift, the hip tends to be high enough that the quads contribute little compared to the hamstrings and glutes. In a hack squat, it's much easier to get into a lower hip position which will allow the quads to play a larger role in lifting the weight up.</li>\n<li>Overhead: for most people, this variation only serves as a way to help with core stability, since you need to stabilize the barbell overhead while also squatting with it. If you have tight shoulders, avoid this movement until you can comfortably hold the bar overhead in a snatch grip with a slight forward lean of the torso. Olympic lifters also use this variation to help strengthen the squat portion of the snatch (the bar is caught in an overhead squat position in a snatch). They also use it for mobility and technique training.</li>\n</ul>\n"
},
{
"answer_id": 29359,
"author": "Mr. C",
"author_id": 19888,
"author_profile": "https://fitness.stackexchange.com/users/19888",
"pm_score": -1,
"selected": false,
"text": "<p>Depends on your body type. Something between extreme low bar and high bar that allows you to lift the most weight without injuries.</p>\n"
},
{
"answer_id": 32782,
"author": "perkee",
"author_id": 23884,
"author_profile": "https://fitness.stackexchange.com/users/23884",
"pm_score": -1,
"selected": false,
"text": "<p>Box squats are most useful for two things: 1) sport specific training where you want a shorter range of motion 2) equipped powerlifting because they teach the lifter to sit back into the suit and load it up.</p>\n"
}
] |
2016/03/22
|
[
"https://fitness.stackexchange.com/questions/29303",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
29,304 |
<p>I've been working out for a little over a year now. I'm not in great shape, but I do believe I have a better-than-average diet.</p>
<p>My question is how I can get my bench press and pull ups to increase. Right now I'm maxing at ~190-200lbs. I'm not happy with it at all, almost all of my other weights have gone up, I can squat 375lbs max, and haven't dead lifted in a few weeks because I don't like all the pressure on my knees from squatting and dead lifting heavy as well as running, but last time I maxed it was 385lbs.</p>
<p>I can only do ~5 wide grip pullups without a 20-40 pound boost from a machine, this is with full stretch, not going halfway down and back up.</p>
<p>I weigh ~195 and I'm 5'11". I'm not happy with the amount of muscle in my chest and back and I've been pretty much stuck with these two workouts for months, I just don't have time to do a whole lot of research on the topic.</p>
<p>Last semester I was in school and I was running anywhere from 12-20 miles/week and I stopped doing that because I didn't want to lose muscle. I'm pretty busy now so I do about 1-2 days of sprints a week for about 10 minutes total.</p>
<p>If I'm missing any additional information please let me know.</p>
<p>Chest:</p>
<ol>
<li>I do 3-4 sets of bench to start 135x12, 155-165x10-12, 185x3-4, 135x10-12</li>
<li>3 sets of medium crossover flys (30x12, 35x12, 40x10-12), 3 sets of low crossover flys (25x12, 30x12, 35x10-12) and 3 sets of high crossover flys (25x12, 30x12, 35x10-12)</li>
<li>Incline dumbbell press (45x12, 50x8-12, 55x6-10)</li>
<li>JUST BEGAN doing bench for burnouts. I'll put on 25-45 on each side and do as many as I can. Usually this is 135x4-6, 115x4-6, 95x10-15.</li>
</ol>
<p>Back:</p>
<ol>
<li>Pull-ups on a pull-up counterweight machine. 40 counter x 12 wide-grip, 30 counter x 10-12 wide-grip, and 20 counter x as many as I can 6-10 then switch to a pegged grip and finish</li>
<li>Lat pull-downs 115x12, 135x12, 155x6-10</li>
<li>Standing Bent-Over Rows with Bench Bar. 115x12, 125x12, 135x6-10</li>
<li>Standing Lat Pulldowns. 50x12, 55x12, 60x12</li>
<li>Back Extensions. Body-weight x 30, Body-weight x 25-30, Body-weight x 15-25</li>
</ol>
<p>Sometimes I add an additional workout or two to these, but that varies week-by-week if I do at all. It widely depends on time availability, but this is generally what I hit each week. </p>
|
[
{
"answer_id": 29306,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<p>You're spending too much time benching light and doing heavily-counterweighted \"pull-ups\". </p>\n\n<p>Instead of doing 36 light bench press reps and 3 or 4 heavy reps, do 15 to 25 heavy reps. Three to five sets of 5 at 175 sounds about right. Every week add a pound or three or five. Doing that a few times a week, plus eating and sleeping well, should have you benching around 200 for a set of 5, giving you a higher max.</p>\n\n<p>Similarly, skip the two dozen \"pull-ups\" that are basically just floating bouncing on a see-saw. Do five sets of 3 unassisted pull-ups, then a half-dozen sets of negatives, then a half-dozen sets of static holds at the top. After a week or two of that you should be able to switch to three sets of 5 unassisted pull-ups, then four sets, then five sets. Then you should be ready to pick a target number of total reps--say, 40 or 50 or 75--and do as many sets as necessary (using negatives if you have to) to get there.</p>\n\n<p>If you're only lifting once per week, then the progression will be half as fast or even slower. One lifting workout per week is not a lot for most people.</p>\n"
},
{
"answer_id": 29316,
"author": "Matthew Rhoden",
"author_id": 19825,
"author_profile": "https://fitness.stackexchange.com/users/19825",
"pm_score": 0,
"selected": false,
"text": "<p>Looking at your sets and reps it seems like you're trying to add muscle, so here's my two cents:</p>\n\n<p>Keep it at 4 sets of 8-12 reps, in your case I would recommend going with a higher weight in the beginning, say 155-165lbs (after a light warmup set of 90ish lbs). If you're challenging yourself properly you will only add 5-10 lbs at a time and your reps will decrease by around 1-2. Your last set you will be struggling to reach 8. Keep in mind, this is with a good spotter. </p>\n\n<p>Your spotter will let you struggle with the weight, only lightly assisting, just enough to keep the bar moving. They will need to let you know if you can keep going. If you do have a spotter, you can also try negatives. This will bring your bench up fast, but you will lose some endurance.</p>\n\n<p>Your periods of rest between are really important too. Keep it between 30-45 seconds, in some cases give an extra 10 seconds if you must, to properly finish your next set. If you have long rest periods you will be able to do more, but on your off days your muscles will be noticeably softer. Also, I wouldn't do chest twice a week.</p>\n\n<p>The incline dumbbell press is looking good. Your reps are two high on the fly's though. Keep it to 4 sets of 8-12.</p>\n\n<p>If you find that you can bring the bar to your chest, but struggle to get it past the halfway point, this is where your triceps are supposed to kick in. You'll want to throw in 3 exercises after you do chest to give those a boost. You can do dips, single arm overhead extensions, flat bench skull crushers, cable tricep extensions with the rope or bar since both hit it differently. </p>\n\n<p>Ultimately if this doesn't help then you may want to consider a change to your routine, 3 sets of 5 lifting heavy with 3 to 5 minutes rest. </p>\n"
}
] |
2016/03/22
|
[
"https://fitness.stackexchange.com/questions/29304",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19803/"
] |
29,310 |
<p>Can you really increase Testosterone by exercising in certain ways?</p>
<p>What kind of exercise routines support higher testosterone levels?</p>
<p>How aligned with boosting Testosterone is increasing mass? How does a program focusing on Testosterone differ?</p>
<p>Some Youtube videos claim compound movements and changing program often is good for boosting testosterone. Any reason to think it is <em>particularly</em> good for Testosterone?</p>
<p>Assume men in their 4Oties with slightly low levels and normal physical shape.</p>
|
[
{
"answer_id": 29313,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": 1,
"selected": false,
"text": "<p>There is a myth that exercise increases the secretion of testosterone. In fact, short duration intense exercise increase testosterone level in the blood while long duration endurance type of exercises decrease. Yet, there is no extra testicular secretion of testosterone. What happens is that the rate of clearance of this hormone from the plasma decrease. Because the liver is a major site for the clearance of testosterone and liver blood flow decreases during exercise. The other reason of increased testosterone could be accounted for by haemo-concentration. That is, during short duration intense exercise you have increased level of testosterone in your blood but it is not due to the testicular secretion of it.</p>\n"
},
{
"answer_id": 41940,
"author": "Andy",
"author_id": 27402,
"author_profile": "https://fitness.stackexchange.com/users/27402",
"pm_score": 2,
"selected": true,
"text": "<p>After a strength training workout there is a short-term increase in testosterone (t). \nHowever after only 30 minutes t levels return to baseline.\n<a href=\"https://pubmed.ncbi.nlm.nih.gov/21058750/\" rel=\"nofollow noreferrer\">Vingren et al</a> found that long-term strength training does not appear to change resting t levels.</p>\n\n<p><a href=\"https://pubmed.ncbi.nlm.nih.gov/8002116/\" rel=\"nofollow noreferrer\">De Souza et al</a> showed that high mileage runners (ca. 110 km/week), \nhad significantly lower levels of t compared to moderate-mileage runners (approximately 54 km/week) and sedentary control groups of a similar age.</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770848/\" rel=\"nofollow noreferrer\">Lee et al</a> explains how body fat (adipose tissue) contains the enzym aromatase that converts testosterone to estrogen.\nThe main mechanism by which exercise increases t seem to be indirectly by lowering bodyfat. </p>\n\n<p>However a <a href=\"https://pubmed.ncbi.nlm.nih.gov/6538617/\" rel=\"nofollow noreferrer\">study</a> performed in Finland showed that lowering the daily fat intake for non obese men reduced t levels.\n<a href=\"https://pubmed.ncbi.nlm.nih.gov/25624036/\" rel=\"nofollow noreferrer\">Foster & Samman</a> found that without careful nutritional planning, vegetarians may present low zinc status which has been shown to have a negative impact on t.</p>\n\n<p>My conclusion is to avoid extreme endurance training. \nOther forms of training such as strength training or moderate aerobic training will increase t levels indirectly by lowering bodyfat percentage.\nA good diet also helps with this, however make sure to take in some fat.</p>\n\n<p>Most of this is answer is ripped from this <a href=\"https://www.biolayne.com/articles/research/the-impact-of-exercise-on-the-male-sex-life/\" rel=\"nofollow noreferrer\">article</a>, which also contains further references and details.</p>\n"
},
{
"answer_id": 42104,
"author": "Alpha Research",
"author_id": 33218,
"author_profile": "https://fitness.stackexchange.com/users/33218",
"pm_score": 0,
"selected": false,
"text": "<p>There are multiple studies supporting both sides of the argument. Based on my personal experience,I do believe that exercise (and proper diet) improves testosterone levels. However, as you may already be aware, not all exercises are equal. I noticed that a combination of both strength training and HIIT workouts worked the best. I did strength training (3 days a week) and HIIT for 2 days a week. Keep in mind that your exercise session should not exceed more than 45 mins (ideally 30 mins). </p>\n\n<p>Compound exercise are more relevant because they involve larger muscle groups and our body reacts to them to increase hormonal responses for stability and muscle recovery. </p>\n\n<p>I personally noted that as my testosterone level grew (from 355 to 768 in 3 months), I lost body fat and my body tuned up but there was no significant increase in my muscle mass. </p>\n\n<p>I would like to stress that exercise is just one aspect of increasing the Testosterone levels but in reality you have to make many lifestyle changes (Nutritions, exercise, sleep etc) to <a href=\"https://all-testosterone.com/category/natural-testosterone-boosters/\" rel=\"nofollow noreferrer\">naturally boost your testosterone levels</a>. </p>\n"
}
] |
2016/03/22
|
[
"https://fitness.stackexchange.com/questions/29310",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/2094/"
] |
29,314 |
<p>I don't know anymore.</p>
<p>Info: 20/M/165(75kg)/6'1/16%BF(omron fat loss monitor). </p>
<p>I've been dieting since February (175lb/79kg), and began losing weight two weeks later (when I bought a food scale). I was eating around 1300cals a day, coupled with 17min HIIT and sloppy lifting (apartment complex gym, only did 1x30/30lb chest press, 1x40/60 leg curls). </p>
<p>By the end of the week, I would lose around 1.5lb. Then decided to go all out and get a gym membership and do the Push/Pull/Legs (PPL) program. Two weeks ago I stalled at 165lb(75kg) and got upset and decided to go a little more extreme (I probably messed up my calories that week anyway or my body adjusted, who knows) and do 1000cals or under/a day. Last week I dropped from 165lb(75kg) to 162(73.5kg). Waiting until Saturday for the next weigh in.</p>
<p>My PPL stats:
(I still don't know how much the barbell weighs in my gym so these could be way higher or lower. Just added 20lb to everthing to be safe.) </p>
<p>Deadlifts: 60lb(27kg) </p>
<p>Barbell rows: Tomorrow. </p>
<p>Seated cable rows: 60lb/27kg(?) </p>
<p>Face pulls: 35lb(17kg) </p>
<p>Hammer curls: 25lb(11kg) </p>
<p>Dumbbell curls: 25lb(11kg) </p>
<p>Bench press: 50lb(22kg) </p>
<p>Overhead press: 40lb(18kg) </p>
<p>Incline dumbbell press: 40lb(18kg) </p>
<p>Triceps pushdowns: 35lb(17kg) </p>
<p>Lateral raises: 25lb(11kg) </p>
<p>Overhead triceps extensions: 20lb(9kg) </p>
<p>Squat: 50lb(22kg) </p>
<p>Romanian Deadlift: 50lb(22kg) </p>
<p>Leg press: No free weights, the sled is heavy already. </p>
<p>Leg curls: 80lb/36kg(?) </p>
<p>I'm cutting because I want to get rid of this gut and thighs that are really annoying. Then I will have well defined muscle tone. But some people are saying to bulk and the gut will go away or do a small bulk and revamp(?). I don't know what's going on anymore.</p>
<p>What should I be doing for my end goal?</p>
|
[
{
"answer_id": 29317,
"author": "ASimonis01",
"author_id": 18422,
"author_profile": "https://fitness.stackexchange.com/users/18422",
"pm_score": 0,
"selected": false,
"text": "<p>It sounds like you're in a pretty good spot to start bulking. If your main concern is your gut, then I'd try doing your best towards a clean bulk. Prioritize your protein (I'd suggest 1g per 1lb of body weight) while keeping sugar low, and a moderate amount of carbs/fat. You can find more detailed information on diet here - <a href=\"http://www.bodybuilding.com/fun/graniero1.htm\" rel=\"nofollow\">http://www.bodybuilding.com/fun/graniero1.htm</a></p>\n\n<p>The main benefits of bulking at this point are that it will allow your body to recover faster between workouts, and in turn lift heavier weights. If you wish to get stronger and appear stronger, this will be the quickest most efficient path to follow. Also, because you're tearing your muscles, a majority of the food you eat (Especially the protein!) will be going to these muscles and not your gut. It likely won't disappear, at least not overnight, but because the rest of your body will be increasing in size, it will become proportional and give you a better figure to cut around in the future. </p>\n\n<p>This will only work if you're sticking to a good gym plan! PPL isn't a bad idea, though I'd say that's more for intermediate and beyond lifters. If you haven't heard of starting strength or stronglifts 5x5, I'd suggest looking at one of those, as they're great for beginners. Don't be afraid to add accessory exercises and cardio if you're on a binge and wish to go above and beyond, they will help!</p>\n"
},
{
"answer_id": 29318,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": false,
"text": "<p>You are skinny-fat. Stop dieting. Lift heavy, eat more: this will make you strong. What you eat should be high-quality food; skip the soda and sweets. Don't think of it as a \"bulk\"--just eat as much high-quality meat and vegetables as you need to fuel your lifting.</p>\n\n<p>In a few months, after you have some muscle mass, start doing some cardio to lean out. But right now you are weak and skinny and fat. Lifting heavy and eating more will fix that problem.</p>\n"
},
{
"answer_id": 31965,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>Taking the barbell weight away we can get a good idea of what weight plates you are lifting in your PPL program. Taking into account that you are 20, 75kg and 6ft 1in.</p>\n<p>I only care, and you should (at this stage) about your main lifts:</p>\n<ul>\n<li>Deadlifts: 40lb(~18kg)</li>\n<li>Bench press: 40lb(~18kg)</li>\n<li>Overhead press: 20lb(9kg)</li>\n<li>Squat: 30lb(~13kg)</li>\n</ul>\n<p>Honestly, if someone was doing PPL at your height/weight, I would expect those to be the first warm up weights. Everyone is a special snowflake and we are only in competition with yourselves etc. BUT...</p>\n<p><strong>Reality check</strong>, you just aren't experienced enough to benefit from advanced programming. Get back on 5x5 Stronglifts. Everything you said points towards you being skinnyfat, no-one I know ever finished 6 months of 5x5, following the diet advice on the website and stayed skinnyfat if they followed the program to the letter. You are over-assessing your current lifting ability and experience. You are the definition of a beginner.</p>\n<p>Finally, <strong>stop cutting!</strong> What are you cutting to show off? At those lifting numbers, you have no real muscle growth that will be visible without starving yourself. Its likely that your gut is showing because your posture is bad and/or your core is not strong, because you aren't lifting any heavy-ass-weight on a regular basis. Lifting heavy weight will help fix both of those things.</p>\n<h3>Summary:</h3>\n<ol>\n<li>Eat at a maintenance calories or more. NOT LESS.</li>\n<li>Ditch PPL and pick 5x5 Stronglifts back up, do the entire thing.</li>\n<li>If you follow 5x5 Stronglifts to the letter, you should achieve 5 reps of:\n<ul>\n<li>Deadlifts: 180lb(~80kg)</li>\n<li>Bench press: 135lb(~60kg)</li>\n<li>Overhead press: 90lb(~40kg)</li>\n<li>Squat: 180lb(~80kg)</li>\n</ul>\n</li>\n</ol>\n"
}
] |
2016/03/23
|
[
"https://fitness.stackexchange.com/questions/29314",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19828/"
] |
29,321 |
<p>I've been stretching my legs recently as they were feeling a bit tight. I'm doing a series of different stretches but I've been concentrating mainly on my hamstrings. I can now touch my toes for 60 seconds (longer if I wanted, yay!) however I've noticed I'm struggling with one stretch in particular...</p>
<p>When I stretch my hamstring by <a href="http://www.somastruct.com/wp-content/uploads/2012/11/TowelStretch.jpg" rel="nofollow">laying on my back and using a towel</a> to pull a leg towards me I noticed it still hurts and I cant pull my leg straight yet (my left leg can go further than my right). However if I use a <a href="http://flexpt-2734.kxcdn.com/wp-content/uploads/2015/07/Wall-HS-finish.jpg" rel="nofollow">door frame to stretch my hamstring</a> I can get my legs completely straight and without anywhere near as much strain on my hamstring.</p>
<p>I'm trying to understand why by using the towel I cant get my legs anywhere near as straight as I can using a door. Do I need to concentrate on stretching some other muscles with this?</p>
<p>My end goal is to be able to lift my legs straight up in the air without having to use a towel or wall. I'm 24 and female. Any advice you guys have would be great. Thanks.</p>
|
[
{
"answer_id": 29317,
"author": "ASimonis01",
"author_id": 18422,
"author_profile": "https://fitness.stackexchange.com/users/18422",
"pm_score": 0,
"selected": false,
"text": "<p>It sounds like you're in a pretty good spot to start bulking. If your main concern is your gut, then I'd try doing your best towards a clean bulk. Prioritize your protein (I'd suggest 1g per 1lb of body weight) while keeping sugar low, and a moderate amount of carbs/fat. You can find more detailed information on diet here - <a href=\"http://www.bodybuilding.com/fun/graniero1.htm\" rel=\"nofollow\">http://www.bodybuilding.com/fun/graniero1.htm</a></p>\n\n<p>The main benefits of bulking at this point are that it will allow your body to recover faster between workouts, and in turn lift heavier weights. If you wish to get stronger and appear stronger, this will be the quickest most efficient path to follow. Also, because you're tearing your muscles, a majority of the food you eat (Especially the protein!) will be going to these muscles and not your gut. It likely won't disappear, at least not overnight, but because the rest of your body will be increasing in size, it will become proportional and give you a better figure to cut around in the future. </p>\n\n<p>This will only work if you're sticking to a good gym plan! PPL isn't a bad idea, though I'd say that's more for intermediate and beyond lifters. If you haven't heard of starting strength or stronglifts 5x5, I'd suggest looking at one of those, as they're great for beginners. Don't be afraid to add accessory exercises and cardio if you're on a binge and wish to go above and beyond, they will help!</p>\n"
},
{
"answer_id": 29318,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": false,
"text": "<p>You are skinny-fat. Stop dieting. Lift heavy, eat more: this will make you strong. What you eat should be high-quality food; skip the soda and sweets. Don't think of it as a \"bulk\"--just eat as much high-quality meat and vegetables as you need to fuel your lifting.</p>\n\n<p>In a few months, after you have some muscle mass, start doing some cardio to lean out. But right now you are weak and skinny and fat. Lifting heavy and eating more will fix that problem.</p>\n"
},
{
"answer_id": 31965,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>Taking the barbell weight away we can get a good idea of what weight plates you are lifting in your PPL program. Taking into account that you are 20, 75kg and 6ft 1in.</p>\n<p>I only care, and you should (at this stage) about your main lifts:</p>\n<ul>\n<li>Deadlifts: 40lb(~18kg)</li>\n<li>Bench press: 40lb(~18kg)</li>\n<li>Overhead press: 20lb(9kg)</li>\n<li>Squat: 30lb(~13kg)</li>\n</ul>\n<p>Honestly, if someone was doing PPL at your height/weight, I would expect those to be the first warm up weights. Everyone is a special snowflake and we are only in competition with yourselves etc. BUT...</p>\n<p><strong>Reality check</strong>, you just aren't experienced enough to benefit from advanced programming. Get back on 5x5 Stronglifts. Everything you said points towards you being skinnyfat, no-one I know ever finished 6 months of 5x5, following the diet advice on the website and stayed skinnyfat if they followed the program to the letter. You are over-assessing your current lifting ability and experience. You are the definition of a beginner.</p>\n<p>Finally, <strong>stop cutting!</strong> What are you cutting to show off? At those lifting numbers, you have no real muscle growth that will be visible without starving yourself. Its likely that your gut is showing because your posture is bad and/or your core is not strong, because you aren't lifting any heavy-ass-weight on a regular basis. Lifting heavy weight will help fix both of those things.</p>\n<h3>Summary:</h3>\n<ol>\n<li>Eat at a maintenance calories or more. NOT LESS.</li>\n<li>Ditch PPL and pick 5x5 Stronglifts back up, do the entire thing.</li>\n<li>If you follow 5x5 Stronglifts to the letter, you should achieve 5 reps of:\n<ul>\n<li>Deadlifts: 180lb(~80kg)</li>\n<li>Bench press: 135lb(~60kg)</li>\n<li>Overhead press: 90lb(~40kg)</li>\n<li>Squat: 180lb(~80kg)</li>\n</ul>\n</li>\n</ol>\n"
}
] |
2016/03/24
|
[
"https://fitness.stackexchange.com/questions/29321",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19839/"
] |
29,325 |
<p>So if I want to get fitter and be able to run faster, does trying to lose weight at the same time hinder this?</p>
<p>I've read that on a calorie restricted diet, one has to take care to make sure they are still eating enough protein. Other than that, can trying to lose weight (or I guess, more specifically, trying to lose fat since that's just 'dead weight') by calorie restriction hinder attempts to become fitter and run faster?</p>
|
[
{
"answer_id": 29327,
"author": "John",
"author_id": 19846,
"author_profile": "https://fitness.stackexchange.com/users/19846",
"pm_score": 0,
"selected": false,
"text": "<p>Losing weight can be achieved through running and losing weight would probably give you advantage of running faster.\nFurthermore the more you practice running (although try to not overdo it seems your knees might hurt) would help you run faster.</p>\n\n<p>Also another great option is to perform exercises like squats and deadlifts that would strengthen and give you a lot more power to put with your legs when running.</p>\n"
},
{
"answer_id": 29328,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>The common lore is that you gain between 2-4 seconds per mile in pace per pound lost for the same amount of effort. So, if you run an 8 minute mile at about a 80% of race pace tempo, and you lose 10 pounds, you can generally expect to be at 7:40 to 7:20 per mile for the same amount of effort. </p>\n\n<p>As far as the calorie restrictions, if you are attempting to be a faster runner (I'm assuming that you are talking about endurance, such as the 5k and up, not sprinting), then your carbohydrates are more important. Yes, sufficient protein is necessary, but it's not quite as critical as it would be for a lifting/bulking type of program. I'd shoot for 50-60% carbs, 20-30% protein and the rest in fats. As shown by one of the linked articles <a href=\"https://fitness.stackexchange.com/questions/29195/how-much-protein-can-the-body-absorb-within-a-meal/29196#29196\">in this answer</a>, .75g / lb is about the highest limit that you would need.</p>\n\n<p>As far as improving at running, the best way to do that is to run more. As Scout7 (great poster on another forum) puts it, Run. Run lots. Mostly slow, sometimes fast. If you want a great program to progress, <a href=\"http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=runtraining;#1612485\" rel=\"nofollow noreferrer\">check out these articles</a>, most especially the top 3, \"The Program\" 1 2 and 3. I've detailed the plan in brief here in a few different answers, but it's a great progressive running method. Save the weights for when you're at the last nth degree and needed that little extra.</p>\n"
}
] |
2016/03/25
|
[
"https://fitness.stackexchange.com/questions/29325",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19842/"
] |
29,335 |
<p>I would describe myself as an "ex-athlete", having done athletics for the bulk of my years up until age 18, culminating in very demanding training for my crew team (3+ hour cardio sessions and weights). After that, I decided not to pursue rowing in college, deciding to focus on academics. The last two years I played soccer and lifted weights fairly frequently, and stayed in reasonably good shape. </p>
<p>This academic year, however, I have decided to take my studies a lot more seriously and apply for a PhD program in the fall. As a result, I spend an average of 10-15 hours studying per day in the library, during which I have almost no access to healthy food. The only convenient place to get food during these hours is from the Café adjoining the Library which has generally unhealthy snacks. I can't cook in my apartment because it takes too much time, and because of a room-mate, my kitchen is unsanitary. </p>
<p>I have a schedule of working out for ~1.5 hours in the mornings 5 or 6 days a week, which I stick to barring illness. My main concern is the "kitchen" aspect of my fitness: although snacks and supplements are not good substitutes for healthy cooked meals, is there anything I can do to substitute (as best as possible) cooked meals during my long days?</p>
|
[
{
"answer_id": 29345,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>What you need is a bit of a lifestyle change but the first step, wanting to make a change, has been made by yourself and this should be your driver when being healthy is difficult and the café muffins call to you. </p>\n\n<p>The most important next step is to fix this: </p>\n\n<blockquote>\n <p>I can't cook in my apartment because it takes too much time, and\n because of a room-mate, my kitchen is unsanitary.</p>\n</blockquote>\n\n<p>Tidy the kitchen, clean it, sort out a rota if you need to. You cannot eat on a sensible budget in a healthy way without cooking.</p>\n\n<p>You need to take some time, each day, few days or week to prepare your food for the day. Get some Tupperware and plan out your meals using a calorie tracker (myfitnesspal or similar). Your meals should be ready to pick up from the fridge in the morning and should last you all day. </p>\n\n<p><strong>Lunch:</strong></p>\n\n<ul>\n<li>Chicken/Roast Veg/Rice (microwaveable) </li>\n<li>Salad (rocket) & Cooked Steak</li>\n<li>Chicken & Pasta (cold)</li>\n</ul>\n\n<p>Many more exist, go look for them.</p>\n\n<p><strong>Snacks:</strong></p>\n\n<p>Look for a place locally that sells fruit and dried nuts/berries (UK have Holland & Barret, whole foods, Bulk Powders on amazon). Work out portions of them, tupperware them, and snack on those. </p>\n"
},
{
"answer_id": 29369,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 1,
"selected": false,
"text": "<p>As JJ says, you need to have the kitchen clean to be able to cook/prepare healthy food, even if it's only once or twice a week.</p>\n\n<p>On the bright side, it can easily be accomplished to spend as little time as possible in the kitchen and still eat healthy for the week, it just takes some prep time/planning, and possibly a little bit of $$.</p>\n\n<p>I would spend a little money on a couple of implements, such as a crock pot (if you don't have one), and a decent automatic rice cooker. Then pick one or two days a week where you make food for the next few days. You can make a large batch of rice, and have it as a side/staple carb in many dishes and many ways. Easy to dump a cup of rice in a wok, add veggies and precooked chicken and have stir fry.</p>\n\n<p>Take a look at your local grocery store. Often they have rotisserie chicken. You could have chicken one night, then take the extra meat, combine it with sliced bell peppers, tortilla, salsa and avocado for a wrap on the go, and then use the final leftovers in a salad or similar. Cook 5-6 chicken breasts on Sunday, and have them as go to quick meals along with prechopped veggies for sides. Crock pots make great \"dump and forget\" meals, you dump all the stuff in, set it on low and when you get home, voila. Dinner.</p>\n\n<p>Eating healthy and smart on short time just takes some planning. Invest in a small softside cooler case, with a refreezable ice pack you can keep stuff cool and available for eating while away from the house.</p>\n"
}
] |
2016/03/26
|
[
"https://fitness.stackexchange.com/questions/29335",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19861/"
] |
29,341 |
<p>This question is being asked for my friend who is an inmate.
"I have gone from doing 1000 push ups every day (what else is there to do here?) with Sat/Sun rest days. To doing 1000 on Monday and Thursday with 2 day rests in between. Feel that I am losing any gains from original plan. Which is the better routine?" </p>
|
[
{
"answer_id": 29345,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>What you need is a bit of a lifestyle change but the first step, wanting to make a change, has been made by yourself and this should be your driver when being healthy is difficult and the café muffins call to you. </p>\n\n<p>The most important next step is to fix this: </p>\n\n<blockquote>\n <p>I can't cook in my apartment because it takes too much time, and\n because of a room-mate, my kitchen is unsanitary.</p>\n</blockquote>\n\n<p>Tidy the kitchen, clean it, sort out a rota if you need to. You cannot eat on a sensible budget in a healthy way without cooking.</p>\n\n<p>You need to take some time, each day, few days or week to prepare your food for the day. Get some Tupperware and plan out your meals using a calorie tracker (myfitnesspal or similar). Your meals should be ready to pick up from the fridge in the morning and should last you all day. </p>\n\n<p><strong>Lunch:</strong></p>\n\n<ul>\n<li>Chicken/Roast Veg/Rice (microwaveable) </li>\n<li>Salad (rocket) & Cooked Steak</li>\n<li>Chicken & Pasta (cold)</li>\n</ul>\n\n<p>Many more exist, go look for them.</p>\n\n<p><strong>Snacks:</strong></p>\n\n<p>Look for a place locally that sells fruit and dried nuts/berries (UK have Holland & Barret, whole foods, Bulk Powders on amazon). Work out portions of them, tupperware them, and snack on those. </p>\n"
},
{
"answer_id": 29369,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 1,
"selected": false,
"text": "<p>As JJ says, you need to have the kitchen clean to be able to cook/prepare healthy food, even if it's only once or twice a week.</p>\n\n<p>On the bright side, it can easily be accomplished to spend as little time as possible in the kitchen and still eat healthy for the week, it just takes some prep time/planning, and possibly a little bit of $$.</p>\n\n<p>I would spend a little money on a couple of implements, such as a crock pot (if you don't have one), and a decent automatic rice cooker. Then pick one or two days a week where you make food for the next few days. You can make a large batch of rice, and have it as a side/staple carb in many dishes and many ways. Easy to dump a cup of rice in a wok, add veggies and precooked chicken and have stir fry.</p>\n\n<p>Take a look at your local grocery store. Often they have rotisserie chicken. You could have chicken one night, then take the extra meat, combine it with sliced bell peppers, tortilla, salsa and avocado for a wrap on the go, and then use the final leftovers in a salad or similar. Cook 5-6 chicken breasts on Sunday, and have them as go to quick meals along with prechopped veggies for sides. Crock pots make great \"dump and forget\" meals, you dump all the stuff in, set it on low and when you get home, voila. Dinner.</p>\n\n<p>Eating healthy and smart on short time just takes some planning. Invest in a small softside cooler case, with a refreezable ice pack you can keep stuff cool and available for eating while away from the house.</p>\n"
}
] |
2016/03/28
|
[
"https://fitness.stackexchange.com/questions/29341",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19875/"
] |
29,348 |
<p>If I take an 'off the shelf' starting strength workout and increase the repetitions to the 8-12 range per set, will it be an effective hypertrophy workout?</p>
<pre><code> Day 1
Squat 3x12
Bench 3x12
Snatch 5x8
Day 2
Squat 3x12
Press 3x12
Dead 1x8
Chins
</code></pre>
|
[
{
"answer_id": 29349,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p>No.</p>\n\n<p>Starting Strength is developed with a purpose, and it's written the way it is for a reason. You can morph it however you'd like, but then it's no longer SS3x5, and for better or worse, you can't expect the same results.</p>\n"
},
{
"answer_id": 29350,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Progressive overload is considered the most important principle behind hypertrophy, so increasing the weight, repetitions (reps), and sets will all have a positive impact on muscle growth.</p>\n\n<p>That said, SS is designed carefully for new lifters, changing the volume in such a way will not benefit you as well as picking a intermediate hypertrophy programme and going with it.</p>\n"
},
{
"answer_id": 29351,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<h2>Changing Starting Strength to Sets of 12</h2>\n\n<p>The heart of Starting Strength is an interdependent synthesis of the following factors:</p>\n\n<ul>\n<li>Progressive overload every workout</li>\n<li>Squatting every workout</li>\n<li>Focus on few compound lifts</li>\n<li>Sets of 5</li>\n</ul>\n\n<p>There are other contributing elements, but I'd argue those are the core of the program. The key is that each element depends on the others. Changing sets of 5 to sets of 12 cannot be done without upsetting the balance: the progressive overload scheme will have to change, since sets of 12 respond differently than fives to increased weight. Total volume will go way up, which might affect later sets in the workout, especially the power cleans. </p>\n\n<h2>Your Specific Situation</h2>\n\n<p>Do not do snatches in sets of 8. First of all, sets of 8 in the snatch are ridiculous for anything except conditioning or sport-specific training for Olympic lifting. Second of all, snatches aren't in Starting Strength--and power cleans--which are in Starting Strength--are a <em>totally</em> different animal with sets of more than 5, just like snatches.</p>\n\n<p>If you want a hypertrophy program, a hypertrophy program would be a better choice than Starting Strength with a different rep range slapped on the box. Hypertrophy-specific programs add volume and hypertrophy-rep-range work using more appropriate exercise selection and ordering than this modified pseudoprogram. Or, just do Starting Strength and eat a lot. People get bigger doing that. </p>\n"
}
] |
2016/03/29
|
[
"https://fitness.stackexchange.com/questions/29348",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10376/"
] |
29,362 |
<p>I am using a workout routine to gain more muscles in the upper body. For many months (5 so far) I've been following a plan which caused a 2cm (almost 1 inch) girth increase in my biceps and forearms but I think I could get more. I am following a healthy diet (lots of protein, vegetables, healthy fats e.t.c.). The plan I'm following says to work out twice a week (Mondays, Thursdays) for about 45 minutes (first 5 minutes is a warm-up). It's a full body workout. 4 sets with 12 reps per each muscle group. And I gained these 2cm but in the mirror I see nothing. My current age is 36.</p>
<p>On the other hand my lower body, especially my legs are extremely well built, full of muscles and almost no fat. And I gained these muscles when I was young (around 15). I didn't follow any diet and no workout plan at all. I was riding a bicycle, about 30-50km a day just for fun, sometimes faster, sometimes at slower pace. I was eating whatever I found in the fridge (and not directly after the ride as I never feel hungry directly after a physical activity). And sometimes I was eating only 2-3 times a day, big meals (not 6-7 small meals like it's recommended nowadays). And I didn't have 2-3 days for muscle regeneration as my workout plan recommends. What's more - my plan says (and many articles on the web) that cardio is bad for muscle gain but... this is actually what I was doing on my bicycle, right? My legs are full of big muscles until today although I don't train them too much now. I built them doing cardio for 1-2 hours everyday on my bike. Maybe the key was in my diet? (I was eating a lot of potatoes and bread during that time).</p>
<p>What's more: my friend is a physical worker and he doesn't go to the gym but he just uses his muscles at work for 8h a day. 5 days a week. No breaks for regeneration, no special diet and his upper body is really well built.</p>
<p>And I can show many more counterexamples like these that contradict the modern workout plans that recommend to avoid cardio, sleep a lot, work out every 2-3 days for 1h max. So is there something wrong about the current recommendations for body building?</p>
|
[
{
"answer_id": 29363,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>There's nothing wrong with what you're doing. The main reason you're not having the same results as when you were 15, is simply because you're not 15 any more.</p>\n\n<p>During the teens, your body is still growing, and whatever training you do, will impact HOW your body grows. In your case, you were bicycling while your body was undergoing huge changes, so it was essentially preparing you for a lifetime of bicycling.</p>\n\n<p><strong>Cardio and muscle growth</strong></p>\n\n<p>There's a saying in the fitness industry; <em>cardio kills gains</em>.</p>\n\n<p>It's kind of a rule of thumb, but it's a half truth at best.</p>\n\n<p>Muscle building is linked to gaining weight, but cardio is linked to losing weight. Of course, there's the \"gain muscle, lose fat\" deal, which is coveted in the entire industry, but reportedly hard to accomplish. If that's your goal, you should be very specific in your endeavors.</p>\n\n<p><strong>Genetics</strong></p>\n\n<p>Never underestimate the power of genetics. Your friend who doesn't go to the gym is probably simply genetically gifted.</p>\n"
},
{
"answer_id": 29364,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p><strong>Part 1</strong></p>\n\n<p>There are a lot of questions here, I'll try to answer each of them individually:</p>\n\n<blockquote>\n <p>What's wrong with [my] workout routines for muscle building?</p>\n</blockquote>\n\n<p>Taking a look at them, you do the following:</p>\n\n<ul>\n<li>You work out twice a week </li>\n<li>45 minutes in each workout</li>\n<li>4 sets with 12 reps per each muscle group (implying compound exercises).</li>\n</ul>\n\n<p>To me, that is a relatively low level of working out, to actively build muscle and use the protein from your diet you should be working out for 45-60 minutes at least 3 days a week, potentially more (depending on your exercises).</p>\n\n<p>If you can describe your workout in detail I could give you more pointers as to whether it should be working or not (for your goals) and why. You should be working to progressive overload.</p>\n\n<p>Side Note: Your sets-reps are more suited to a Sarcoplasmic style of hypertrophy with high volume which is suited to the bodybuilder style which is as opposed to the powerlifting style linked with myofibrillar hypertrophy. Strength training typically produces a combination of the two different types of hypertrophy: low-rep, high weight causes myofibrillated hypertrophy to dominate whereas several repetitions (generally 8–12 for bodybuilding or 12 or more for muscular endurance) against a less weight leads to more sarcoplasmic hypertrophy. IF your end-game is being able to look good you should aim for sarcoplasmic hypertrophy but if your aim is to be strong, myofibrillated hypertrophy is for you.</p>\n\n<p>Next,</p>\n\n<blockquote>\n <p>It's a full body workout</p>\n</blockquote>\n\n<p>This isn't optimal for your specific described situation (your time in the gym is short), even with beginner programmes like starting strength or stronglifts you have a body split on each of the 3 days, e.g. 5x5 instructs Monday/Friday is Squat, Deadlift, Bench; Tues is Squat, Row and Overhead Press. </p>\n\n<p>You should not be doing the same exercises every time you go to the gym because your body will get good at doing those exercises only (again, see principles behind progressive overload).</p>\n\n<blockquote>\n <p>And I gained these 2cm but in the mirror I see nothing. </p>\n</blockquote>\n\n<p>2cm is significant! You should be measuring your whole body if you are whipping out the measure though. With your full body workout you would expect your thighs, waist, neck etc. to all increase in size. Biceps are only a small part of it. Next, you are unlikely to see the difference as you see yourself every day. To get a sense of transformation, take a photo every month or so.</p>\n\n<hr>\n\n<p><strong>Part 2</strong></p>\n\n<p>I can personally relate to your exact story, I did regular cycling in my youth and some martial arts and it would be fair to say that I have a overly developed lower body (my current 1RM squat is 145kg and my bench is 60kg)</p>\n\n<p>As explained by other users, you recover faster in your youth, and your body is full of hormones and is ripe for fast muscle growth. You have more energy as well to be able to recover faster and develop. You also sleep better and for longer which is important in muscle development. However, if you changed your diet and training plan when younger to be bodybuilding orientated you would see a massive difference in your build. As I mentioned before, your body adapts to get good at what you do regularly, if you did a exercise a lot when you were younger then your body will develop to be good at that exercise.</p>\n\n<hr>\n\n<p><strong>To conclude:</strong></p>\n\n<p>You will never be able to change your body in the speed with which a young person can change their body. Sleep and diet are both very important to shaping your body. Go to the gym 3 times a week and pick a established programme to stick to.</p>\n\n<p>Gaining muscle AND lose fat is not a pleasant or easy experience. Use the principle of cutting/bulking to gain muscle and then lose fat. Working out at a calorie surplus to gain muscle and then working out at a calorie deficit to cut excess fat.</p>\n\n<p>At the end of the day you need to set goals and then exercise in a way that meets them:</p>\n\n<ul>\n<li>Want to get a runners body? Go run.</li>\n<li>Want to look large and bulky and strong? Go powerlifting.</li>\n<li>Want to have a cyclers legs? Go cycle.</li>\n</ul>\n\n<p>Basically, pick what you want your body to look like and exercise in that way to achieve it.</p>\n"
},
{
"answer_id": 29386,
"author": "Laiv",
"author_id": 19446,
"author_profile": "https://fitness.stackexchange.com/users/19446",
"pm_score": 0,
"selected": false,
"text": "<p>Don't forget to change your routine now and then. Our body is really smart. In words of Arnold: \"It know all your tricks, it know your routine. And its ready for it. So you must shock the muscle\".</p>\n\n<p>The number of reps is not as important as the intensity is. I rather prefer to focus on the technique in order to go all in with the less chance of injury.</p>\n\n<p>Work carefully the technique. The right position of the body at every exercice and prevent your self from future injuries. Don't worry about how many weight can you lift right now. You will become stronger over time. </p>\n"
}
] |
2016/03/30
|
[
"https://fitness.stackexchange.com/questions/29362",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19896/"
] |
29,365 |
<p>How would be a good farmer's walk routine for a beginner? How heavy should be the weights? How long the distance?</p>
|
[
{
"answer_id": 29366,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>This is very subjective to your personal build.</p>\n\n<p>For a beginner to the concept of farmers walks: Male - 25kg, Female - 20kg (each hand)\nUse principle of progressive overload to steadily increase the weight to the maximum dumb/kettlebell you can use in your gym and then increase the volume of the exercise. </p>\n\n<p>Keep to 50-100ft for distance covererd</p>\n"
},
{
"answer_id": 29375,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": false,
"text": "<p>Dan John recommended one-half bodyweight in each hand to me as a starting benchmark to strive for. (Apparently this is his goal for high school girl athletes.) I found this useful. I don't go beyond 100 meters when I train this lift--usually 50m to some landmark, then 50m back without putting it down.</p>\n\n<p>For further benchmarks, <a href=\"http://breakingmuscle.com/strongman/strongman-series-the-farmers-walk\" rel=\"nofollow\">strongman Chet Morjaria says</a>:</p>\n\n<blockquote>\n <p>It’s likely you’ll be able to pick up and walk with more than you can deadlift. </p>\n</blockquote>\n\n<p>How much you should start with depends on how much you can do today. For how much you should strive for in the near term:</p>\n\n<blockquote>\n <p>I believe that 0.75 x bodyweight in each hand is a good starting point for both men and women. Bodyweight in each hand is a great aim and very achievable. Being able to do 1.25 x bodyweight will put you well above the majority into advanced territory, and 1.5 is exceptional.</p>\n</blockquote>\n\n<p>His recommendations appear specific to people doing strongman training, but the benchmarks provide some context. Regarding distance, he differentiates:</p>\n\n<blockquote>\n <ul>\n <li>Light weight and long distance (40-60m)</li>\n <li>Mid weight and mid distance (20-30m)</li>\n <li>Heavy weight and short distance (10-15m)</li>\n </ul>\n</blockquote>\n"
}
] |
2016/03/30
|
[
"https://fitness.stackexchange.com/questions/29365",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6634/"
] |
29,378 |
<p>Marathon training has greatly helped build my cardio in running such that my rare bicycle ride has been the longer than ever - and faster. This and the pushing part of the pedal stroke seem to be alot stronger from running.</p>
<p>Talking to an avid biker I found out this is a known that you can run into biking shape but not the other way around.</p>
<p>Since the bike is focusing on different muscles than running then do these muscles turn into strengths for running?</p>
<p>I think maybe it can help your sprinting, cadence, and speed. Could this be?</p>
<p>What benefit for improving your running, if any, comes from biking?</p>
<p>Thanks :)</p>
|
[
{
"answer_id": 29366,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>This is very subjective to your personal build.</p>\n\n<p>For a beginner to the concept of farmers walks: Male - 25kg, Female - 20kg (each hand)\nUse principle of progressive overload to steadily increase the weight to the maximum dumb/kettlebell you can use in your gym and then increase the volume of the exercise. </p>\n\n<p>Keep to 50-100ft for distance covererd</p>\n"
},
{
"answer_id": 29375,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": false,
"text": "<p>Dan John recommended one-half bodyweight in each hand to me as a starting benchmark to strive for. (Apparently this is his goal for high school girl athletes.) I found this useful. I don't go beyond 100 meters when I train this lift--usually 50m to some landmark, then 50m back without putting it down.</p>\n\n<p>For further benchmarks, <a href=\"http://breakingmuscle.com/strongman/strongman-series-the-farmers-walk\" rel=\"nofollow\">strongman Chet Morjaria says</a>:</p>\n\n<blockquote>\n <p>It’s likely you’ll be able to pick up and walk with more than you can deadlift. </p>\n</blockquote>\n\n<p>How much you should start with depends on how much you can do today. For how much you should strive for in the near term:</p>\n\n<blockquote>\n <p>I believe that 0.75 x bodyweight in each hand is a good starting point for both men and women. Bodyweight in each hand is a great aim and very achievable. Being able to do 1.25 x bodyweight will put you well above the majority into advanced territory, and 1.5 is exceptional.</p>\n</blockquote>\n\n<p>His recommendations appear specific to people doing strongman training, but the benchmarks provide some context. Regarding distance, he differentiates:</p>\n\n<blockquote>\n <ul>\n <li>Light weight and long distance (40-60m)</li>\n <li>Mid weight and mid distance (20-30m)</li>\n <li>Heavy weight and short distance (10-15m)</li>\n </ul>\n</blockquote>\n"
}
] |
2016/04/01
|
[
"https://fitness.stackexchange.com/questions/29378",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8485/"
] |
29,388 |
<p><a href="https://i.stack.imgur.com/AHblk.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/AHblk.jpg" alt="enter image description here"></a></p>
<p>After my regular 4 sets of flyes, I do one more set with heavy weight stretching my pectorals as long as I can just like the image attached, Stretching can last 10 to 15 seconds depending upon the weights that I use.</p>
<p>I would like your critics on this stretching workout of mine.
I would like to know how safe is this workout in the long run.</p>
|
[
{
"answer_id": 29389,
"author": "Laiv",
"author_id": 19446,
"author_profile": "https://fitness.stackexchange.com/users/19446",
"pm_score": 1,
"selected": false,
"text": "<p>Stretching chest for any long wont make it look better or bigger. Ppl do it bc how these exercices make'm feel after. </p>\n\n<p>I do stretchs for warm up. With elastics or low weight. 15-20sec.</p>\n\n<p>Little advice. If you keep doing your 15sec don't hold breath for that long. If you do it standing, stretch abs and keep'em contracted all along these 15 secs. Then you will be working core and chest at once.</p>\n\n<p>If you ends up liking functional exercices, try to do some workouts with TXR. Best exercices ever :-)</p>\n"
},
{
"answer_id": 29391,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 4,
"selected": true,
"text": "<p>I'll preface this by saying this is purely my opinion based on many years of training and experience as a trainer.</p>\n\n<p>I, personally, would not perform <em>“one more set with heavy weight stretching my pectorals as long as I can “</em> after 4 sets of regular flyes. Assuming hard work with heavy weights, your shoulders and pectoral muscles will be pretty exhausted. Adding heavy weight and holding the stretch as long as you can, will force your shoulders and pectorals to counteract the force of gravity. This could leave you susceptible to strains and tears of the pectoral, and, rotator cuff injuries.</p>\n\n<blockquote>\n <p>Causes of a pectoral strain</p>\n \n <p>A pectoral strain often occurs suddenly due to a high force going\n through the muscle and tendon beyond what it can withstand. This\n typically occurs during weight training especially when performing a\n bench press, chest press or <strong>pectoral flys</strong> (especially with free\n weights).</p>\n \n <p>Sometimes a pectoral strain may develop over time due to <strong>repetitive or\n prolonged activities</strong> placing strain on the pectoral muscles. This may\n cause gradual degeneration and weakening of the pectorals predisposing\n them to further injury. Pectoral strains tend to occur more commonly\n in the older athlete and particularly following an inadequate warm-up.\n (<a href=\"http://www.physioadvisor.com.au/14703550/pectoral-strain-torn-pectoral-physioadvisor.htm\" rel=\"noreferrer\">http://www.physioadvisor.com.au/14703550/pectoral-strain-torn-pectoral-physioadvisor.htm</a>)</p>\n</blockquote>\n\n<p>And, since there's no definitive study to suggest that stretching the pectorals like you do adds any benefit, why risk injury? Especially since while lying flat, your shoulders and pectorals will act like levers resisting the weight and force of gravity.</p>\n"
}
] |
2016/04/03
|
[
"https://fitness.stackexchange.com/questions/29388",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10751/"
] |
29,396 |
<p>First things first, I'm a 25 year old male and I'm currently 280 lbs. I've finally admitted that there is a real problem with my lifestyle and I'm hoping to drop my body fat from about 35% to 15-20%. </p>
<p>However, I've been looking at numerous videos, I've been using all sorts of calculators and reading countless articles and it seems like they seem to be all differ greatly in terms of how much one should be eating. </p>
<p>I'm not in a rush and I understand that this is a lifestyle change more than anything and I'm actually really excited, but as for how many calories I should consume daily I'm completely lost.</p>
<p>I'm currently eating 1750 calories a day, I signed up for a gym earlier today and want to start doing cardio & lifting three times a week. What's the best way to determine how many calories I should really eat? I feel like 1750 might be too little but that's what MyFitnessPal put me at.</p>
<p>As for daily physical activity, I walk an average of 2.5 miles a day on campus but that's about it. Other than that I lead a rather sedentary lifestyle.</p>
<p>Any advice/help is appreciated. Thank you!</p>
|
[
{
"answer_id": 29402,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 1,
"selected": false,
"text": "<p>There will always be many formulas out there and no one here is going to provide you with a more authoritative formula.\nThat being said they don't differ that much and you should be OK with any formula for weight loss for the whole being.</p>\n\n<p>Once you get closer to your weight loss goal you may need to fine tune it.\nIt sounds like you are trying to lose 2 pounds a week as at 280 your tdee is going to be pretty high.\nYou might want to slow it down to 1 pound a week if you are not feeling OK</p>\n"
},
{
"answer_id": 29431,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 3,
"selected": true,
"text": "<p>There are countless personal factors, such as your genetics, current fitness level, past exercise and daily habits, that will determine your total daily energy expenditure (TDEE). The calculators don't, and can't, take all of those into account. They can provide a decent ballpark figure, but that's about it. So instead, I suggest you simply take the empirical approach to find actual hard data that applies to you.</p>\n\n<p>Since you say you are not in a rush (very wise) I suggest the following. For the following three weeks, track EVERYTHING you eat in an application such as MyFitnessPal. Eat as you usually would. Don't let the sudden awareness of your consumption habits suddenly change them. There's a first pitfall here: you must be <strong>extremely</strong> critical of all entries you find on MyFitnessPal because, my word, many of them are wrong. When consuming food with labels, cross-check any entry you haven't made yourself with the label and correct if necessary. When consuming whole foods, I like to cross-check with the Nutritiondata database, which is an excellent resource. Weigh your food using a kitchen scale (preferably an accurate, electronic one), don't just eyeball it. Use weight measurements instead of things like \"cups\" or \"portions\" because they can vary too easily. While doing all of this, weigh yourself daily and record the weight in a spreadsheet (such as on Google Drive). Preferably use an electronic scale that provides accurate information with a small resolution (down to 0.1 kg or lbs would suffice). Weigh yourself in the morning, immediately after going to the toilet but before eating or drinking something. This will give the most consistent results. There will be perfectly normal daily fluctuations in weight; ignore those. At the end of each week, take the average of the weigh-ins. That's your average weight for the week.</p>\n\n<p>Now you can observe how your weight evolves over those three weeks. Does it increase? Then on average you are eating more than your TDEE. Does it decrease? You're in a caloric deficit. If it stays more or less the same, bingo, you're eating maintenance. Suppose you're 280.2 lbs the first week, 280.3 the second and back to 280.2 the third, it would be the latter case. Seeing a rising or sinking trend would indicate surplus/deficit. Find out how much you ate on average by averaging the daily calorie intake over those three weeks.</p>\n\n<p>If there's weight gain, your TDEE is lower than what you currently eat. How much lower depends on the actual weight gain and absolute calorie consumption. It's the other way around for weight loss (you're eating less than TDEE). A good start for adjustment would be about 250 kcal for a male. If you're very patient, you might repeat the experiment above with an adjusted calorie intake and see whether the weight gain/loss stops (or reverses) to zone in further on the exact number.</p>\n\n<p>Armed with this experimental knowledge of your TDEE, you can now decide on the calorie deficit you wish to create and stick to that by using the tracking you've become accustomed to. Let me give you a fair warning: too great a deficit cannot be maintained. Build habits that can be kept in the long run (as in, your entire life) and make the deficit a scaled-down version of what you'll be doing after you've lost sufficient weight and eating maintenance.</p>\n\n<p>Good luck!</p>\n"
}
] |
2016/04/04
|
[
"https://fitness.stackexchange.com/questions/29396",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19936/"
] |
29,409 |
<p>I would like to know the difference between cardio workout and fat burn workout. What is preferable in which case of training?
<strong>EDIT</strong>:
I would like to know if in the cardio training phase someone is burning fat or not . And if it is preferable for someone with low body fat trying to build muscles</p>
|
[
{
"answer_id": 29414,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p><strong>Answer specific to the modes on a crosstrainer (or similar gym equipment)</strong></p>\n\n<p><strong>Question 1</strong></p>\n\n<blockquote>\n <p>I would like to know the difference between cardio workout and fat\n burn workout.</p>\n</blockquote>\n\n<p>Typically, the \"Cardio Workout\" mode is linked to a <em>Aerobic</em> style of exercise. They are designed to be long duration, low intensity exercise. A \"fat burn\" workout program is usually interval or pyramid based where the emphasis is more on <em>anaerobic</em> activity; high intensity over (usually) a shorter duration.</p>\n\n<p><strong>Question 2</strong></p>\n\n<blockquote>\n <p>What is preferable in which case of training?</p>\n</blockquote>\n\n<p><em>I will answer this once question asker has defined his/her goals</em></p>\n\n<p><strong>Question 3</strong></p>\n\n<blockquote>\n <p>I would like to know if in the cardio training phase someone is burning fat or not</p>\n</blockquote>\n\n<p>Understanding the best way to burn fat starts with some basic facts about how your body gets its energy:</p>\n\n<ul>\n<li>The body primarily uses fat and carbs for fuel. A small amount of protein is used during exercise, but it's mainly used to repair the muscles after exercise.</li>\n<li>The ratio of these fuels will shift depending on the activity you're doing.</li>\n<li>For higher intensity exercise, such as fast-paced running, the body will rely more on carbs for fuel than fat. That's because the metabolic pathways available to break down carbs for energy are more efficient than the pathways available for fat breakdown.</li>\n<li>For long, slower exercise, fat is used more for energy than carbs.</li>\n<li>When it comes to weight loss, <strong>it doesn't matter what type of fuel you use</strong>. What matters is how many calories you burn as opposed to how many calories you take in.</li>\n</ul>\n\n<p>Based on my earlier answer, we could group \"cardio training\" as medium intensity exercise and \"fat burn\" as high intensity. Based on a 40 minute session you are burning more calories over a high-intensity session than a medium intensity session. Therefore, you will lose more weight. Exersise.about.com gives some data on this:</p>\n\n<p>The chart below details the fat calories expended by a 130-pound woman\nduring cardio exercise: </p>\n\n<pre><code> Low Intensity (60-65% MHR) | High Intensity (80-85% MHR) \nTotal Calories expended per min. 4.86 6.86 \nFat Calories expended per min. 2.43 2.70\nTotal Calories expended in 30 min. 146 206 \nTotal Fat calories expended in 30 min. 73 82 \nPercentage of fat calories burned 50% 39.85%\n</code></pre>\n\n<blockquote>\n <p>In this example, the woman burns more total calories and more fat\n calories at a higher intensity. This isn't to say that low intensity\n exercise doesn't have it's place. In fact, endurance workouts should\n be a staple of a complete fitness program along with shorter, higher\n intensity workouts or interval workouts, which are a great way to burn\n calories and build endurance</p>\n</blockquote>\n\n<p>So your answer is <strong>Yes</strong>, you will be burning fat.</p>\n\n<p><strong>Question 4</strong></p>\n\n<blockquote>\n <p>if it is preferable for someone with low body fat trying to build\n muscles</p>\n</blockquote>\n\n<p>Defining goals is important, if your goal is to build muscle for either strength or aesthetic then you need to start lifting weights as the majority of your fitness sessions. If you have concerns or questions about lifting weights search for an answer here or ask the question!</p>\n"
},
{
"answer_id": 29415,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": -1,
"selected": true,
"text": "<p>My answer to you comes as an amateur boxer who has done both training to cut down body fat percentage, but also training to get in better shape to perform HIIT(which a boxing fight essentially is).</p>\n\n<p><strong>would like to know the difference between cardio workout and fat burn workout. What is preferable in which case of training?</strong></p>\n\n<p>Fat burn workout will have you working consistently over a longer time, but at a lower heartrate. It works the aerobic system which should burn fat.\nFor example, if I want to lower my bodyfat percentage, I'll do long runs of maybe 10-12km every other day, at a steady pace(but quite slow, at least for me).</p>\n\n<p>On the other hand, cardio workouts are the opposite - you have a high heart rate and therefore work on the anaerobic system. This can be interval training(i.e. sprint 100m, jog very lightly next 100m, then spring next 100m), constantly pushing your heartrate to the maximum and calming down afterwards. Anaerobic exercises are so short in bursts that they do not per se burn fat, but rather carbs. Which is why, for example, a ketogenic diet is a nightmare for anyone doing sports that include HIIT exercises - you simply gas out almost instantly. </p>\n\n<p>To answer your question - if you want to burn fat, do aerobic exercises(long workouts at low heartrate). If you wanna improve anaerobic capability(HIIT capability), you do short bursts of intervals - it could be rowing, running, boxing.. Anything, really. </p>\n\n<p><strong>And if it is preferable for someone with low body fat trying to build muscles</strong></p>\n\n<p>Not that relevant, this is for conditioning purposes mostly. Muscle comes from either weight training or bodyweight exercises. Either aerobic or anaerobic training can support both. Depends on your end-goal. </p>\n"
}
] |
2016/04/05
|
[
"https://fitness.stackexchange.com/questions/29409",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19951/"
] |
29,419 |
<p>Today is Wednesday, and last Saturday I started using a treadmill (I'm 5'11' and weigh about 210 lb). Since I'm just starting out, I know my body needs to get used to it. After jogging for 30 minutes on Saturday, I did experience DOMS for 1-2 days but it wasn't too much. Yesterday I did my second jog (45 minutes) and now the DOMS is significantly more I think (I couldn't sleep that much this past night). Question is, should I go for treadmill again today or do it every alternate day or something ?</p>
|
[
{
"answer_id": 29422,
"author": "Remo Williams",
"author_id": 15962,
"author_profile": "https://fitness.stackexchange.com/users/15962",
"pm_score": 2,
"selected": false,
"text": "<p>Though the cause of DOMS still isn't totally understood, most contemporary research suggests that the pain comes from nerve sensitivity caused by bradykinin during the muscle repair process. Having said that, if you're still sore, your body is probably still repairing--let it do its thing.</p>\n\n<p>I would hold off on jogging at the pace that's causing the soreness for a day or two until it subsides. </p>\n\n<p>If you're looking for a comparable exercise in the \"off-days\", consider walking uphill/incline at a slower pace. While the workout might be just as cardiovascularly intensive, work at an incline has been shown to cause less damage to your muscle fibers (when compared to downhill surface; <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1664987/\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1664987/</a>). </p>\n"
},
{
"answer_id": 29432,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 0,
"selected": false,
"text": "<p>Getting DOMS when you start working out is normal and after some weeks you probably won't get it anymore, unless you add a sudden increase in workload (beyond your normal progression) or do some exercise you didn't previously do and to which your body hasn't adapted.</p>\n\n<p>I've also frequently noticed that it tends to be the worst the second day after working out, and doing a workout while still having it can in fact decrease it. But that might be because a beginner adapts very quickly to any new stimulus.</p>\n\n<p>That said, given how it's worse now than before, I believe you are letting the stress you impose on your body exceed its capacity for recovery. So you have two options (or combination thereof):</p>\n\n<ul>\n<li>Leave a longer rest period between your workouts to allow for recovery.</li>\n<li>Decrease the intensity of your workout to lower the amount of stress imposed.</li>\n</ul>\n\n<p>I'd say the second option is the better one. As JohnP noted in his comment, running 45 minutes as a beginner is quite a lot. Even if you can do it <strong>during the workout</strong>, it doesn't mean the stress you imposed on your body isn't in excess of what it is accustomed to. So now you have to rest longer to recover, limiting the number of workouts in a week and reducing the efficiency.</p>\n\n<p>The jump from 30 minutes to 45 is also a factor in this. The stress increase must be a bit more gradual. Going from 30 minutes to 35 would have been more realistic. You could also have increased the speed while keeping the time the same (again, in a sensible amount).</p>\n\n<p>I suggest you rest now until the DOMS has disappeared, then do a 30-minute run again and increase the workload at every workout (time or intensity) in a much less dramatic way, while respecting one rest day between workouts, to allow your body's adaptation to exceed the demands placed on it.</p>\n"
}
] |
2016/04/06
|
[
"https://fitness.stackexchange.com/questions/29419",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19973/"
] |
29,426 |
<p>I am 28, 174 cm, 110 KG of pure fat :D and I always feel tired.
I used to cycle to work about 20 KM per day but In a low pace, about 9-10Km/h.
Now I changed my job and I cycle 15 km to get to drop my kid at school and go to work and about 4 or 5 to go back home.
I also started the gym about 3-4 months ago, doing mostly weight lifting on average 3 times per week and after a few weeks increasing the weight.
Even though I always feel tired (I have hypothyroidism but I take hormones for it and I sleep well but I struggle to wake up always tired), my bad cholesterol is high and good cholesterol is down and I don't seem to be losing weight.
Do you have any tips to give?</p>
|
[
{
"answer_id": 29434,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 2,
"selected": false,
"text": "<p>My tip is... see a doctor. And if you did and they didn't really find anything, consider a second opinion.</p>\n\n<p>Really, there are so many possible causes of this that just giving you some tips is unlikely to solve it. And because the underlying cause might be a serious issue, it would be irresponsible of me or anyone who isn't a health professional to give you advice.</p>\n\n<p>The only things I can think of personally is that you do weight lifting and the stress you impose exceeds your capacity for recovery, or you're lifting very heavy relative to your conditioning. Recovery occurs mostly during sleep. I've noticed that when doing serious workouts frequently I might need as much as 10 hours to feel rested. But you mentioned increasing the weight only after a few weeks (a beginner is capable of increasing weekly or even every workout) so I doubt that is it. Maybe the hormones aren't sufficient to counter the hypothyroidism.</p>\n\n<p>Only consider the above paragraph if you've ruled out anything more serious, which requires a professional medical opinion.</p>\n"
},
{
"answer_id": 29435,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 2,
"selected": false,
"text": "<p>Well you didn't talk about your diet, which is the largest contributing factor to your body fat. <a href=\"https://fitness.stackexchange.com/questions/19114/aerobic-vs-anaerobic-for-better-fat-loss/19117#19117\">What you eat, and how much you eat, is the biggest component of your body fat far beyond whatever you do with exercise</a>. Get your diet sorted out as a priority.</p>\n\n<p>Your time at the gym sounds like it could have been better spent. <a href=\"https://fitness.stackexchange.com/a/24596/7091\">I'd recommend adhering to a proven and successful strength training program</a>, don't try to wing it and follow whatever advice you've picked up from magazines and your own experiences. </p>\n\n<p>Your cholesterol levels could very well be related to your thyroid issues, and <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3109527/\" rel=\"nofollow noreferrer\">this is pretty well documented</a>:</p>\n\n<blockquote>\n <p>Thyroid dysfunction can have an important effect on lipid profile.</p>\n</blockquote>\n\n<p>It sounds like you're making the time and prioritizing your health, which is terrific. Now it's just about being a bit more effective and using the right tools for the job. Diet, effective strength training, and talking to your healthcare provider about options with your cholesterol. </p>\n"
},
{
"answer_id": 29438,
"author": "Count Iblis",
"author_id": 8763,
"author_profile": "https://fitness.stackexchange.com/users/8763",
"pm_score": 2,
"selected": false,
"text": "<p>A problem with hypothyroidism is that you cannot fully correct for it. While you can bring your thyroid hormone levels back to the normal range, a person with a normal functioning thyroid will have small fluctuations in the level of thyroid hormones due to changes in energy demands causing a feedback on the metabolism. E.g. exercising hard for a few days increases the energy demand, the metabolism goes up a bit as a result. This fine tuning of the thyroid hormone levels will be missing in your case, as you'll take in the same prescribed dose every day. As pointed out <a href=\"http://www.healthline.com/health/hypothyroidism/exercise-plan#2\" rel=\"nofollow noreferrer\">here</a>:</p>\n<blockquote>\n<p>Having hypothyroidism doesn’t mean you can’t participate in competitive sports or train for a race or marathon. But, a recent study of highly-trained male athletes found that it may be more difficult to do any kind of high-intensity exercises. Athletes may need to adapt their training plans to let their bodies recover from this effect.</p>\n<p>Exercise isn’t a substitute for hormone therapy to treat hypothyroidism. Some studies even suggest that in spite of prescribed medication, those with hypothyroidism may experience greater discomfort during exercise. Still, when practiced safely, many forms of exercise offer specific benefits to individuals with hypothyroidism. Always discuss your exercise plan and goals with your doctor before starting a new routine or regimen.</p>\n</blockquote>\n"
},
{
"answer_id": 29450,
"author": "Laiv",
"author_id": 19446,
"author_profile": "https://fitness.stackexchange.com/users/19446",
"pm_score": 1,
"selected": false,
"text": "<p>Excusme in advance for adding an answer instead of a comment. I can not add comments yet and I could not resist to give a different point of View.</p>\n\n<p>Why gym? Why weight lifting? Do you like such routine? There're thousand ways to lose weight and to carrie a healthy life.</p>\n\n<p>Is there any sport or physical activity that you like? Football? Basketball? Tennis? Swiming? Rollerblading? Jogging? Fitness? Martial arts? ...</p>\n\n<p>Why don't you start by something that put you through that mod that makes you feel inspired and motivated. </p>\n\n<p>Any physical activity done with the right intensity will be healthy for you. It will change your mind and your mod in no time. Later if you feel like going hard into another activity, then go and enjoy it.</p>\n\n<p>I would like to encourage to you look for 'Plan B' to the gym routine.</p>\n\n<p>In my lifetime I have practiced:\nMartial arts, soccer, Tennis, Biking, Spinning, Rollerblading, Fitness, Crossfit and jogging (now and then). Weight lifting is the only one I have had to force myself to keep going :-). Finally I could change that mod and now I go very motivated.</p>\n\n<p>Whatever you do it should motivate you. Once you find it, go to the doctor for support. Tell to him/her your plan and ask him if hyperthyroidism is a problem. Ask for advice. And go.for it ;-)</p>\n\n<p>Finally how mates here pointed out, don't neglect your diet. It's the basic of everything else :-)</p>\n\n<p>Hope it help you. Don't give up!!!</p>\n\n<p>S.N: Feel free to edit my answer. My english is still little and I'm sure I have made many mistakes.</p>\n"
}
] |
2016/04/07
|
[
"https://fitness.stackexchange.com/questions/29426",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19983/"
] |
29,436 |
<p>When I read about strength training, the advice often comes with the assumption that the reader wants to get "big". I want to achieve strength, but would prefer not to increase size too much if possible.</p>
<p>So is there a difference in how one should train to increase muscle size vs how one should train to increase strength? If so, what is the difference?</p>
|
[
{
"answer_id": 29437,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 3,
"selected": false,
"text": "<p>Most of the <a href=\"https://fitness.stackexchange.com/a/24596/7091\">respected strength training programs</a> focus on exactly that: strength. </p>\n\n<p>In general the <a href=\"https://fitness.stackexchange.com/questions/8238/what-are-the-trade-offs-of-weight-versus-repetition/8239#8239\">rep ranges are your biggest lever to play with with strength vs hypertrophy vs endurance</a>.</p>\n\n<p>There's also relationships between muscle cross-section size as it compares to strength. Boiled down, the idea is that 2 square inches of muscle can generate more force because of physics than 1 square inch of muscle can. <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/19026016\" rel=\"nofollow noreferrer\">But that relationship isn't clearly understood</a>:</p>\n\n<blockquote>\n <p>It is commonly believed that maximal force and CSA (cross sectional\n area) are strongly related. Studies examining varying levels of\n training status display discordant data suggesting complex\n relationships between training status, CSA and peak force.</p>\n \n <p>...</p>\n \n <p>The F/CSA relationship seems complex, and future studies are required\n to elucidate the relationships among key factors in the expression of\n strength.</p>\n</blockquote>\n\n<p>Boiled down, you basically want to follow a strength training program, and be suspicious of a lot of work in the hypertrophy rep range. </p>\n\n<p>Eventually a strength athlete will get big. If you can squat 600lb, deadlift 700, and bench 315, you will be large, no matter how hard you try to avoid it. Just to put that into the equation as well. </p>\n\n<p>I don't have any evidence of this, but in <a href=\"http://amzn.to/1VBj7xm\" rel=\"nofollow noreferrer\">Pavel Tsatsouline's kettlebell books</a> he talks about <a href=\"https://en.wikipedia.org/wiki/Kettlebell\" rel=\"nofollow noreferrer\">kb training</a> being as being desired by a law enforcement folks because you get a decent level of strength, conditioning, and don't get \"big\". Again, just something to consider. </p>\n"
},
{
"answer_id": 29452,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<p>People don't accidentally gain a lot of muscle, even by strength training. Gaining a lot of muscle requires hard work in the gym and at every meal. This is not something you should worry about.</p>\n\n<p>It is important, however, to make sure that the sources you are reading and watching focus on <em>strength</em> training, not bodybuilding. Strength training is for athletic performance with muscle size as a side effect (or as something to encourage for athletic benefit); bodybuilding programs are designed to encourage size regardless of strength.</p>\n"
},
{
"answer_id": 29489,
"author": "Kenned",
"author_id": 20037,
"author_profile": "https://fitness.stackexchange.com/users/20037",
"pm_score": 0,
"selected": false,
"text": "<p>I know of one study (<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/18787090\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/18787090</a>) that shows that 12 weeks of</p>\n\n<ul>\n<li>high rep/low weight training produced 2.6% increase in muscle size and 19% increase in strength, versus</li>\n<li>low rep/high weight training produced 7.6% increase in size and 35% increase in strength.</li>\n</ul>\n\n<p>So you could conclude from that study, that high rep/low weight gives you more strength gains per size gain. But all the usual reservations apply.</p>\n"
},
{
"answer_id": 29495,
"author": "hengj",
"author_id": 20040,
"author_profile": "https://fitness.stackexchange.com/users/20040",
"pm_score": 0,
"selected": false,
"text": "<p>As others have said, strength vs size is a matter of rep range and overall intensity of your working weights. If you're looking for strength while keeping the same size, much of it will depend on neural efficiency (or the ability of your nervous system to recruit more muscle fibers) which will be developed over time as you gain some muscle memory of movements. </p>\n\n<p>In the end, however, it's hard to get stronger without building mass or vice versa. I've heard it compared to something along the lines of</p>\n\n<blockquote>\n <p>Strength and size is a lot like good sex; you can't make love without a little ****ing and you can't **** without making love</p>\n</blockquote>\n\n<p>In other words... strength and size both go hand in hand as your body adapts to stimulus. If you're looking for strength, go with lower rep ranges but if you're still new to strength training, hypertrophy is still a good idea as it will give you more wiggle room to adjust to new movements. You want to learn the movements safely and comfortably before going all out.</p>\n"
}
] |
2016/04/07
|
[
"https://fitness.stackexchange.com/questions/29436",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19988/"
] |
29,439 |
<p>I feel a lot weaker with weightlifting since going ketogentic.... does anyone else have this experience? Are there hacks to get around this?</p>
|
[
{
"answer_id": 29440,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 1,
"selected": false,
"text": "<p>It's quite normal to feel \"weak\" on a ketogenic diet, at least compared to one with a normal amount of carbs in it.</p>\n\n<p>You need energy from either fat or carbs. Fat is stored for longer and the energy \"lasts\" longer(but spikes less), whereas carbs spike quite fast and drop off more steeply.</p>\n\n<p>From the sound of it, perhaps you aren't getting enough good fats in your diet? What I used to do when I did keto + running was to eat a good handful of nuts about an hour before I went out to run. It helped greatly. Same thing with certain fruits that aren't that bad in carbs(like a pear or an apple) to also get the spike from fruitsugar helped me. </p>\n"
},
{
"answer_id": 29441,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 3,
"selected": true,
"text": "<p>The immediate energy source for your muscles is adenosine triphosphate (ATP). When exerting force with a muscle it gets depleted (quickly) and when exhausted you fail to exert the same force. After 5 reps with the maximum weight you can do for 5 reps of some movement, a 6th rep fails. Fortunately, ATP can also get replenished relatively quickly. When being used, ATP is broken down and yields a different substance called adenosine diphosphate (ADP). Your body can create new ATP from the ADP. Of course, this requires it to perform some chemical actions. If the use of ATP chemically breaks it down and energy is released, it will take some energy to restore the ATP and make it available to the muscle again. Storing chemical energy in one place and then using it in another is essential in the energy transport throughout our body.</p>\n\n<p>The creation of ATP from ADP occurs through metabolic pathways that are a bit too complicated to start describing here in full, but the gist of it is that the full pathway requires carbohydrate, fat and protein metabolism. Look up \"citric acid cycle\" and \"oxidative phosphorylation\" for more info.</p>\n\n<p>So what does all of that mean for you? Here's where we get to glucose. Glucose is used later in the citric acid cycle and oxidative phosphorylation to yield ATP. It becomes oxidized, with as \"waste\" products CO2 (which you exhale) and water. Quite some water in your body is retained in the form of glucos, which is why you lose a lot of water weight on a keto diet. All of this means that glucose plays a key role in ATP formation, which your muscles need for producing force.</p>\n\n<p>On a keto diet, you strongly restrict carbohydrate consumption and deplete the glucose (and its stored version glycogen) in your body. Indeed, such a depletion is essential to the diet because it prompts the body to switch to ketosis for obtaining energy from fats. So how is it gonna get its glucose? For that, it turns to gluconeogenesis. This is yet another metabolic pathway that generates glucose from non-carbohydrate sources. One of the ways this can occur is through breakdown of proteins and fats. Now, where the glycolysis pathway described earlier has a positive net yield of ATP, gluconeogenesis is going to consume some ATP. Also, glycolysis can occur directly in the muscle, while gluconeogenesis occurs mostly in the liver.</p>\n\n<p>As you can imagine, this is not going to be quite as fast. When your muscles have a comfortable amount of glucose at their disposal they're happily gonna churn away on turning that ADP back into ATP. But when you're in ketosis, not only are you quite low on glucose throughout your tissues, making new glucose is gonna require gluconeogenesis. It's no wonder then that weightlifters tend to \"carb load\" before a heavy workout, and that you get exhausted faster on a keto diet when doing strength sports.</p>\n\n<p>So you've asked for hacks. When looking at it logically, the only possibilities are:</p>\n\n<ul>\n<li>Try to optimize ATP creation from ADP.</li>\n<li>Try to optimize glucose available in the muscle without disrupting ketosis.</li>\n<li>Find out if something in the glycolysis cycle can take the place of glucose.</li>\n<li>Find out if there are other aspects of ATP creation that can be improved.</li>\n</ul>\n\n<p>Unfortunately glycolysis is impossible without glucose. I'm afraid I'm running into the limits of my knowledge on the subject now, but here's some things you can try.</p>\n\n<ul>\n<li>Take a creatine supplement. It improves the formation of ATP. Creatine is safe, inexpensive and easy to use. You'll just need powdered creatine monohydrate. Don't bother with anything else or anything more expensive.</li>\n<li>Make sure you get enough protein. Too much could disrupt ketosis, but you do need it for gluconeogenesis and to make sure your body isn't gonna try to get it where it can (your muscles).</li>\n</ul>\n\n<p>If you want my personal opinion, the ketogenic diet is very hard to get right combined with weightlifting and, to be frank, not worth it. I've done keto for some months and don't care to revisit it. It certainly worked for weight loss, but I found it very counterproductive for strength and muscle gain.</p>\n"
}
] |
2016/04/08
|
[
"https://fitness.stackexchange.com/questions/29439",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19992/"
] |
29,442 |
<p>We are daily consuming 1 Lemon with 500ml of water as juice with sugar and salt, while workout we are taking a sip to stay hydrated.</p>
<ul>
<li><p>And whether it lose our weight or burn only fat? (mostly abdominal)</p></li>
<li><p>Whether it's recommended to take daily?</p></li>
</ul>
<p>We are taking whey protein as supplement after workout.</p>
|
[
{
"answer_id": 29446,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 2,
"selected": true,
"text": "<p>Let's look at the two most prominent nutrients found in lemons that could play a role. These are vitamin C, and citric acid.</p>\n\n<p>Lemons are rich in vitamin C. One fruit will deliver from 50% to 75% of the daily recommended amount, depending on the size of the lemon. That's nice, because it is an essential nutrient; humans can't synthesize it in their bodies. Now, does it promote fat loss? Doing a search yields a lot of articles that seem to state so, but many of them are from sources that I deem questionable at best. The source of this idea seems to stem from one study, conducted at the Arizona State University. Here is a link: <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/16945143\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/16945143</a></p>\n\n<p>The study observes that fat oxidation was reduced in the test subjects who had a vitamin C <strong>deficiency</strong>. Note that this does not mean extra vitamin C is going to increase fat oxidation, it only concludes that there appears to be a correlation between vitamin C deficiency and slower fat loss. Articles reporting on such studies often make faulty leaps in logic. They think \"if a shortage of something reduces fat loss, then a surplus it of will surely accelerate it!\". Unscientific. However, you'll want to avoid a vitamin C deficiency and lemon juice is a good way to do it.</p>\n\n<p>So then there's long-term effects. Although long-term consumption of excess vitamin C could be harmful, there's no reason to believe that one lemon each day on top of a regular diet comes anywhere close to such an excess. In fact, there's common foodstuffs much richer in vitamin C which you can eat frequently without any cause for concern.</p>\n\n<p>Onto the citric acid. There is a metabolic pathway in your body called the \"citric acid cycle\" that plays a major role in the energy supply to tissues, not in the least your muscles. One of the metabolites needed in this cycle is citrate, a derivative of citric acid. So getting some extra from your food seems like a good idea.</p>\n\n<p>Anything bad about citric acid? Dosages that are too large can cause side-effects, but again, one lemon is not going to get you even close to that amount. You'd probably have to take medicinal concentrations to be at risk. The only long-term effect I can think of is that frequent consumption could affect the tooth enamel. Since you're adding sugar and salt (creating a sort of homebrew isotonic drink) it could be comparable to some sodas, although I suspect your drink is less damaging to teeth than, say, a cola. If it worries you, perhaps use a straw, or avoid letting it wash over your teeth when taking a sip.</p>\n\n<p>EDIT:\nI'll add another consideration. Apart from the vitamin C and citric acid discussed above, lemons also contain specific polyphenols. Here is a study that investigates the effect of those polyphenols in modulating the weight gain <strong>in mice</strong> when provided with a diet that would <strong>induce obesity</strong>: <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754/\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2581754/</a></p>\n\n<p>The conclusion of the study is that a positive effect can be seen in reducing weight gain in the form of fat when supplementing the diet with these polyphenols. Since this is a study on rodents you can draw no hard conclusions on how it will affect humans, and it wouldn't prove that lemons would actually assist in weight <strong>loss</strong>, it only suggests they can have a positive effect in slowing weight gain.</p>\n\n<p>So in summary:</p>\n\n<ul>\n<li>There is a lack of evidence that your drink will assist in fat <strong>loss</strong>.</li>\n<li>Current evidence suggests that the polyphenols in lemons can assist in reducing fat <strong>gain</strong>.\n\n<ul>\n<li>There is evidence that a lack in vitamin C will reduce fat oxidation. In this case the lemon drink would only help if you are otherwise deficient in vitamin C.</li>\n</ul></li>\n<li>There is no reason to suspect that drinking the juice of one lemon daily would have negative long-term effects.</li>\n</ul>\n\n<p>This leaves us with the sugar and salt. If the sugar is not in excess of what your target for daily carbohydrate consumption is, and doesn't negate a caloric deficit, then it's fine. If the salt doesn't put you over the daily recommended allowance for your sodium intake, that too is not a problem.</p>\n\n<p>I foresee no negative long-term effects but there isn't hard evidence that it will assist in fat burn. So it's a case of \"if it doesn't help, at least it's not going to harm you\".</p>\n"
},
{
"answer_id": 29494,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 0,
"selected": false,
"text": "<p>Since I cannot comment on the answer above, here are my remarks:</p>\n\n<p>It won't be particularly helpful for weight loss, and it won't be particularly harmful for your body on the long term. Yet it <strong>will be harmful</strong> for your teeth.</p>\n\n<p>So it's not a case of \"there won't be any negative longterm effects\", because there will be, for your teeth.</p>\n"
}
] |
2016/04/08
|
[
"https://fitness.stackexchange.com/questions/29442",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19994/"
] |
29,453 |
<p>Given that we need to give our bodies ample rest between workouts, how is the Bulgarian Method so successful (or successful at least for the lifters who trained under Ivan Abadjiev)?</p>
<p>Is it purely because of "recovery agents?"</p>
<p>Or does the body just adapt to the continuous workouts and magically speeds up the recovery rate?</p>
|
[
{
"answer_id": 29496,
"author": "hengj",
"author_id": 20040,
"author_profile": "https://fitness.stackexchange.com/users/20040",
"pm_score": 4,
"selected": true,
"text": "<p>I want to preface all of this by saying that this is from memory so a lot of this is sort of foggy.</p>\n\n<p>First, yes, a lot of the Bulgarian lifters were apparently on performance enhancing drugs and I believe many of them were banned from any sort of Olympic Weightlifting.</p>\n\n<p>Secondly, the Bulgarian method is effective because it takes advantage of the body's ability to adapt. If I'm training 4 times a week, maybe doing squats in two of those workouts, and find that my squat is starting to stall, my options are as follows: do more volume (per workout), use a higher intensity (use a heavier weight), or use a higher frequency (more times a week). There is some science behind it which I can't entirely recall but it goes something like this: with more frequency, but less volume, your body is able to recover in time for the next day. If you're going all out 2 times a week, your fatigue is high and your recovery will take longer. A main principle of the Bulgarian method is also that is it auto-regulated and is more of a schema than a set program. If you are feeling horrible one day, you can cut it back a little and maybe do a few less sets. If you are feeling great, go for it. Another principle is the idea that every rep has to be controlled, with consistent and good form, and not be a \"grinder\" (as that will cause greater amounts of fatigue). See chart (taken from \"The Bulgarian Manual\", StrengthTheory.com) for visualization.</p>\n\n<p><a href=\"https://i.stack.imgur.com/qfvyg.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/qfvyg.png\" alt=\"enter image description here\"></a></p>\n\n<p>From what I have read, the Bulgarian method is an advanced lifting paradigm. Those that worked under Ivan Abadjiev were professional lifters, who did this as a living. They literally only ate, slept, and lifted--equivalent to working a full-time job, which is why this is not really advised for beginner or intermediate lifters since there are other programs that could be used that would also yield result. Lastly, if you begin to stall while on the Bulgarian method, there is nowhere else to go when it comes to frequency. Your body can only recover so quickly (naturally) and the average person will want to commit to other things than just lifting.</p>\n\n<p>Omar Isuf & Greg Nuckols wrote a pretty comprehensive 40-pg manual on the subject which you can probably find online named \"The Bulgarian Manual\". Another one that I can think of off the top of my head is \"Squat Everyday\", I don't recall the author and I haven't read it but it's highly recommended. Lastly, you can check out this site for a quick overview: <a href=\"http://www.powerliftingtowin.com/the-bulgarian-method-for-powerlifting/\" rel=\"nofollow noreferrer\">http://www.powerliftingtowin.com/the-bulgarian-method-for-powerlifting/</a></p>\n\n<p>tl;dr Less volume (along with other things) but higher frequency leads to less fatigue that can be recovered from sooner, letting you adapt more quickly.</p>\n"
},
{
"answer_id": 29534,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 1,
"selected": false,
"text": "<p>Firstly your body can adapt to a lot of crazy things within limits.</p>\n\n<p>Now lifting every day applies differently to different lifts. Doing the olympic lifts everyday is a different beast to doing squats/bench/deads every day.</p>\n\n<p>In addition squatting everyday (getting popular nowadays) is again a different animal to deadlifting every day (which you may have noticed you never tend to hear about), or even bench pressing every day (suspiciously absent from current trends too).</p>\n\n<p>Talking about ultra high frequency programs in general, remember that there are three major variables that have to be manipulated together: volume, intensity and frequency. If you up the frequency like on Bulgarian training methods, you have to lower the intensity and the volume. Now Bulgarian methods maintain a pretty high intensity, but it's not a true max - applying Bulgarian frequencies to regular weight training necessitates using an \"easy max\" to prevent you dying. This is also called a daily minimum. So frequency is very high, intensity is pretty high, and as a result volume is super low: you train mostly singles.</p>\n\n<p>This is all about mastery of fatigue management, but there's different kinds of fatigue. Without getting too hairy, lifting super frequently is mainly excellent for improving motor learning: technique and how good you are at using your existing musculature to apply strength.</p>\n\n<p>Thus you'll find that Bulgarian style training can work well for people who have good levels of muscle mass but are not very efficient in terms of strength. It just makes them very good at lifting singles, very quickly. It does not build mass well though.</p>\n\n<p>Also to be clear, a lot of people crash out or get injured when trying Bulgarian training, it's not for everyone.</p>\n"
}
] |
2016/04/09
|
[
"https://fitness.stackexchange.com/questions/29453",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19532/"
] |
29,460 |
<p>I climb stairs to work (20 floors) every day . The least amount of work my body is doing my gaining potential energy (P.E) = m<em>g</em>h where m is mass , g is acc. due to gravity and h is height . Assuming every floor is 1 metre high . Mass -> 70kg Work Done Comes out to 70*10*20 = 14000J . 1 calorie = 4.2 Joules . So I am burning somewhere around 3000 calories . Right ? But this calculation seems way off . I do not feel this tired after climbing 20 floors . What am I missing ? Thanks.</p>
|
[
{
"answer_id": 29461,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": true,
"text": "<p>14000J = 3346 calories = 3.346 kcal. </p>\n\n<p>Unfortunately, you forget that our calorie measurements are commonly done in kilocalories, so you're off by a factor of 1000.</p>\n\n<p>Other than that, your physics calculation is solid enough. Energy spent during ascension is simply proportional to the change in elevation, or more precicely, change in potential energy.</p>\n\n<p>But I highly doubt that each floor is only 1 meter. That <em>must</em> be wrong.</p>\n"
},
{
"answer_id": 29463,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>While Alec is close, there is one factor that is not taken into account. The body is about 25% efficient, so for kcals to joules, it's about a 1:1 conversion ratio.</p>\n\n<p>A typical set of household stairs is 8 feet in height, so to get meters multiply by .305 = 49 meters climbed for 20 flights. Plug that into your equation, and you get 33,476.8 joules of potential energy, which is about how many small calories (defined as the energy needed to raise 1g of water 1 degree C.</p>\n\n<p>So, take your 33,476.8 joules, divide by 1000 to get kilocalories, and you're burning ~ 33.475 or 33.5 food calories to climb 20 flights of stairs.</p>\n"
}
] |
2016/04/10
|
[
"https://fitness.stackexchange.com/questions/29460",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20007/"
] |
29,465 |
<p>It has been a week since I started swimming in a long course pool. I am not able to swim more than 50m freestyle at a stretch. I am having issues with stamina at the end of 50m. I swim everyday for 1 hour. How much time will it may take for me to do 200m freestyle? I am male, standing 185 cm tall, and 75 kg in weight.</p>
|
[
{
"answer_id": 29470,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>While your question is somewhat confusing, the most common reason for beginners to get out of breath or tired after a very short distance is usually due to poor form and breathing problems.</p>\n\n<p>The most common beginner mistakes:</p>\n\n<ul>\n<li>Kicking from the knees, not the hips, with toes that are not pointed back, but instead pointing down at the bottom of the pool. This almost completely negates any forward propulsion from the kick and just wastes energy.</li>\n<li>Letting the elbow drop early, and \"sliding\" your hand back rather than using it to propel you forward.</li>\n<li>Proper breathing. This is very common, and one of the biggest problems that beginners struggle with. A lot of people hold their breath while their face is in the water, and then try to exhale/inhale during the time their face is exposed. This leads to hyperventilation and early fatigue.</li>\n</ul>\n\n<p>Without being able to see a video, those are the most common things I've seen when teaching adults to swim properly. I would highly recommend that you get with someone that knows how to instruct swimming and have them evaluate you.</p>\n"
},
{
"answer_id": 30049,
"author": "Amanda R.",
"author_id": 20518,
"author_profile": "https://fitness.stackexchange.com/users/20518",
"pm_score": 1,
"selected": false,
"text": "<p>I have been teaching people of all ages how to swim for 5 years, and everything that JohnP said is correct. However, there is one thing that most people don't realize--it takes a while to build up swim endurance and stamina (several weeks to months depending on the person/workouts/etc.) and the <em>only</em> way to increase swim endurance and stamina is by swimming.</p>\n\n<p>So get evaluated, like JohnP said, so you know what part of technique you need to work on. But, don't be discouraged when you don't see immediate results.</p>\n"
},
{
"answer_id": 31560,
"author": "LSU Moose",
"author_id": 22010,
"author_profile": "https://fitness.stackexchange.com/users/22010",
"pm_score": 0,
"selected": false,
"text": "<p>In addition to the two previous answers by Amanda R. and JohnP, here's another very important point: Keep your head down.</p>\n\n<p>Body position is extremely important in swimming, and your saying that you get out of breath already after less that a 50 tells me that you probably have your legs sinking behind you – as a result of your lifting your head out of the water.</p>\n\n<p>At 185 cm and 75 kg you probably do not have much subcutaneous fat to float on, so every bit of your head that comes out of the water diminishes your buoyancy. If you lift your head, your legs sink, and when your legs sink, drag increases <em>a lot</em>.</p>\n\n<p>Try consciously shoving your head under the water and you'll see that you can float horizontally at the surface with almost no effort. Bring that experience into your swimming.</p>\n"
}
] |
2016/04/10
|
[
"https://fitness.stackexchange.com/questions/29465",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
29,466 |
<p>As the title says, I'm a bit confused about the standard Couch to 5k. The common recommendation will have you running 3 times a week with intervals changing from walking to running. I myself followed this program for about 8 weeks before a bad pair of shoes completely ruined both my wallet and my schedule.</p>
<p>Now, I want to start all over and I went to a shop specializing in runners, bought a pair of running shoes, and the guy behind the counter who has completed several IRONMAN challenges told me to start out easy and follow a similar schedule, but only run twice a week, the justification for this being that starting out with 3 times a week invites problems with the both knees and shins in the long term.</p>
<p>Of course I want to take the extra precaution, and he certainly has the experience over me, but I can't seem to find anyone reporting issues like he (and the pamphlet the shop makes) claims, and that sticking to twice a week should save me down the line.</p>
<p>So, my question is, is the guy right about the possible damages long term, or are all the people who, supposedly, are professional trainers wrong in pushing beginners too much?</p>
|
[
{
"answer_id": 29467,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 3,
"selected": true,
"text": "<p>Quite honestly, it's hard to give you a direct answer because this is a highly individual thing. My experience with the C25k program as someone more or less starting from scratch was that the 3 times a week schedule did not lead to shin splints or knee problems. Frankly, the ramp up is slow enough that you're walking for a good bit of the time, and by the time you get to actually running a decent amount of time, you've built up enough endurance that you're not likely to be causing yourself damage.</p>\n\n<p>That said, you mentioned that you nearly completed the program before (I'm assuming since you said you were doing it for 8 weeks and it's a 9 week program). That actually introduces a new risk in that you've done the running before. On the plus side, it will improve your confidence and your body is already partially conditioned, which means you'll probably get into shape even faster. On the minus side, the first few weeks are probably going to feel boring and you're going to be tempted to run more than they say. Be wary about following that impulse because the mind is a powerful thing, and can get you pushing yourself too hard too fast. If you get bored in the earlier weeks, don't skip more than a week ahead at a time, and always listen to what your body tells you the next day. If you wake up in pain, or barely able to summon the energy to get out of bed, the chances are that you pushed it too far, and you need to scale back to the schedule. Fortunately, the rest day will usually soothe most of the aches.</p>\n\n<p>Best of luck with your running!</p>\n"
},
{
"answer_id": 29468,
"author": "Andy P",
"author_id": 19096,
"author_profile": "https://fitness.stackexchange.com/users/19096",
"pm_score": 1,
"selected": false,
"text": "<p>I believe the answer is that both are correct.</p>\n\n<p>In general a beginner at any physical pursuit improvement will come from regular 2x per week sessions, but improvements will come faster at 3x per week.</p>\n\n<p>However, humans are all different, we adapt to training stimulus at different rates, we have various different issues with our gait, leg lengths etc that can cause pain and/or injury.</p>\n\n<p>The guy in the shop is just playing it safe, which is quite a valid approach when giving advice to a relative stranger.</p>\n"
},
{
"answer_id": 31694,
"author": "David",
"author_id": 23186,
"author_profile": "https://fitness.stackexchange.com/users/23186",
"pm_score": -1,
"selected": false,
"text": "<p>I'm a beginner (40 years old) who started running the 5k three times per week. It took about three or four weeks but I started to develop shin splints. Not to mention aches and pains in my hips and joints. I'm back to running just twice a week which gives my body plenty of recovery time. And I'm doing great, have my 5k time down below 24 minutes. I also weight train twice a week and I'm considering biking on the weekends for cross training. It doesn't sound plausible but twice a week is working for me. </p>\n"
},
{
"answer_id": 31696,
"author": "Count Iblis",
"author_id": 8763,
"author_profile": "https://fitness.stackexchange.com/users/8763",
"pm_score": 0,
"selected": false,
"text": "<p>If you have to limit yourself to running 3 times per week or less to avoid injuries, then you need to make sure you do some cycling or swimming a few times per week to make the total amount of cardio work to be at least 5 times per week sessions of at least half an hour of quite hard exercise. Otherwise, your cardio fitness won't improve a lot. Now, you can start out at 3 times per week of running, but as soon as you can run the whole length and are able to increase the speed, then it's time to double the cardio exercise frequency, which you can do just as well by adding swimming and cycling to the routine.</p>\n"
}
] |
2016/04/11
|
[
"https://fitness.stackexchange.com/questions/29466",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20014/"
] |
29,474 |
<p>I'm interested in starting out jogging. I live in California (northern CA and occasionally southern CA).</p>
<p>Are there any resources / websites that will identify and categorize local exercise and jogging trails by difficulty, such as length of the trail, the inclination, and the surface? Are there standardized metrics for these characteristics?</p>
|
[
{
"answer_id": 29475,
"author": "Atul170294",
"author_id": 19795,
"author_profile": "https://fitness.stackexchange.com/users/19795",
"pm_score": 0,
"selected": false,
"text": "<p>No. There are no standards which determine the level of difficulty related to jogging or any exercise simply because the level of difficulty varies from person to person in every case.And also, there can not exist a standard specifically for a person because what may be difficult for you might be easy after sometime or somedays because our body adapts it gradually. So it can not remain a standard. A standard has be generalized for all and also can not vary by the period of time. \nIn your case, you should start jogging for some days and should increase the intensity. By <strong>intensity</strong> i mean to <em>increase the length of trail</em>, to <em>jog on inclined path</em> or <em>to set a time to complete the minimum distance as per your stamina.</em> \nBy the time your stamina will increase, the level of difficulty will be increased by itself. </p>\n"
},
{
"answer_id": 29476,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>As Atul points out, creating a \"standard\" difficulty rating is not easy, as people have various level of skills, physical abilities and training. However, this problem applies to any sport that uses trails as a primary pathway. The International Mountain Biking Association <a href=\"https://www.imba.com/resources/freeriding/trail-difficulty-rating-system\" rel=\"nofollow\">has a basic primer</a> on how to try this. Note, they only address technical difficulty, they don't assess elevation gain or trail length as part of it. That is presumed to be only physical, and unrelated to the technical skills needed.</p>\n\n<p>As far as finding places, there are any number of different websites that list trails, some have their own difficulty ranking system, a lot of races, but there doesn't seem to be a single codified source. (Unsurprising, trail running for other than recreation is still a very young sport). I'd try and find a site such as <a href=\"https://www.trails.com/stateactivity.aspx?area=14607\" rel=\"nofollow\">Trails.com</a> or similar that lists trails in your area. Mapmyrun will also have a lot of individually made trails/maps, some may or may not have rankings along with them.</p>\n"
},
{
"answer_id": 29477,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>I recommend <a href=\"https://www.strava.com\" rel=\"nofollow\">Strava</a>.</p>\n\n<p>It lets you find segments (trails) in your area using your GPS, and they are created and curated by the community, but also moderated by... well, moderators.</p>\n\n<p>It lets you look at segments by length, whether it's flat or hilly, and the level of inclination/steepness. I assume that's what you mean by \"difficulty\"?</p>\n\n<p>It keeps track of your records, so you can compete with your previous times. It also lets you publish your times, so you can compete with others who have completed the same segment.</p>\n\n<p>It allows you to choose between running/cycling too, in case you want to diversify your training.</p>\n"
},
{
"answer_id": 29499,
"author": "lank81",
"author_id": 18054,
"author_profile": "https://fitness.stackexchange.com/users/18054",
"pm_score": 1,
"selected": false,
"text": "<p>For trail running I've found <a href=\"http://alltrails.com/\" rel=\"nofollow\">All Trails</a> to be the perfect companion. You can find just about any trail, nationwide, and most people rate it (hardness + overall quality of the trial). It's definitely worth the download and try. I think you'll find it useful in your new ventures. Enjoy!</p>\n"
}
] |
2016/04/11
|
[
"https://fitness.stackexchange.com/questions/29474",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20019/"
] |
29,478 |
<p>I apologize if this is a bit esoteric. Due to vagaries of my excretory system, I'm prone to the occasional anal abscess, basically a swelling around the anus that's itchy and painful to the touch. They develop and disappear within about a week. The catch is that I was starting to get up to a decent 5k pace lately and the last time I ran with an abscess, it got much worse for a few days, presumably because it was getting rubbed by the repetitive motion. I'd prefer not to take time off, particularly since sometimes this does last weeks. I'm using a cream to reduce swelling, but I would appreciate any input on how I could reduce the impact of the running on my ailment.</p>
<p>I found some useful advice at <a href="https://fitness.stackexchange.com/questions/18181/how-to-run-with-hemorrhoids">How to run with hemorrhoids?</a>, but it largely seemed to be about preventing hemorrhoids rather than how to cope with them.</p>
|
[
{
"answer_id": 31668,
"author": "indofraiser",
"author_id": 8279,
"author_profile": "https://fitness.stackexchange.com/users/8279",
"pm_score": 3,
"selected": true,
"text": "<p>Don't run through an injury. It is something everyone ignores but see the right person, a doctor in this case. I don't know what top and shorts you have but ensure they are breathable and not adding to sweat. Tea tree can help around the front but before you put anything the other side medical advice. Might be worth trying some bike rides as.a control test to see if it is running rubs or sweat. Narrow it down a bit. End of the day doctors... </p>\n"
},
{
"answer_id": 37801,
"author": "James",
"author_id": 28550,
"author_profile": "https://fitness.stackexchange.com/users/28550",
"pm_score": 1,
"selected": false,
"text": "<p>I have the same issue and I stopped running because an abscess gave me blood poisoning and fever and I needed an emergency operation which took many weeks to recover from. I’m back running and within 2 weeks an abscess has returned.</p>\n\n<p>My problem is that I am very hairy. The friction from running is causing ingrown hairs and hence the abscess. I’m going to try hair removal from my behind with some Vaseline when running to prevent the friction. </p>\n"
}
] |
2016/04/12
|
[
"https://fitness.stackexchange.com/questions/29478",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8039/"
] |
29,479 |
<p>Here is my "chronological weight loss": when I was 23 I weighed 103 kg then I started to walk long distances (sometimes 10 km per day and 3 times a week). I also decreased food rations (1/3 of what I was eating before), with no cola (no cola for real), no sugar in my coffee, etc. After that I lost 35 or 40 kilos (I weighed 67 kg after 2 years so I was 25 years old) but now I'm 28 and 75 kg. What I see when I face the glass is that I have fat hips! If you see only my face or legs and you just see my hips separately you would say that it's not the same body! So I'm a skinny fat.</p>
<p>If me and my brother we eat same things, I gain weight and not him! Even if we eat something not much fat!</p>
<p>I do not have enough muscles it's obvious.</p>
<p>I'm wondering what kind of "sport" I can do to gain muscle and lose fat hips?</p>
<p>I'm open to any suggestions.</p>
<p>Note that I'm a "good" amateur runner (I can run 30-45min and for about 3-4 times a week). I walk a lot too (7-8 km a day).</p>
<p>Thank you.</p>
|
[
{
"answer_id": 29480,
"author": "brickyyyy",
"author_id": 18116,
"author_profile": "https://fitness.stackexchange.com/users/18116",
"pm_score": 1,
"selected": false,
"text": "<p>Losing weight and losing fat are most often going hand by hand. Sometimes stress can be a very big factor that stops us from achieving our goals, as well as not getting enough sleep. Make sure to stay hydrated and don't drink too much alcohol. I used to struggle with fat in some areas but I found out that I had to be calmer during the whole time. Then I started seeing results. Do not compare yourself to anybody else and don't do too much cardio. Generally lifting weights a couple of times a week and doing a moderate amount of cardio will do the work. But don't forget to eat clean! That's what matters most. Most of the questions here are regarding losing fat from a specific area. It's your body that decides from which area you will lose fat. You can only help it by adjusting your training and nutrition properly. \nI hope this answer helps!</p>\n"
},
{
"answer_id": 29487,
"author": "Seo Bro",
"author_id": 20033,
"author_profile": "https://fitness.stackexchange.com/users/20033",
"pm_score": 1,
"selected": true,
"text": "<p>It seems that your body type is <strong>the pear</strong>\n<a href=\"https://i.stack.imgur.com/rRQhj.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/rRQhj.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>So your hips will be the last zone where you will losing fat. You just need to loose enough to hips began to slim down.</p>\n\n<p>As far as I understand, most of your workouts are cardio (running and walking). So you need to add some strength exercises. And at the same time, you do not need to grow big muscles and just burn fat.</p>\n\n<p>The best way is to mix strength and cardio exercises and do it in a short interval of time. It is called HIIT (<a href=\"https://en.wikipedia.org/wiki/High-intensity_interval_training\" rel=\"nofollow noreferrer\">High Intensity Interval Training</a>). You can do it at home, and it usually takes about 20 minutes, but it has long lasting fat-burning effect.\nYou can find many workouts on <a href=\"https://www.youtube.com/user/XFitDaily\" rel=\"nofollow noreferrer\">XHIT Daily</a> Youtube channel. </p>\n\n<p>Just do not start with very intensive workouts.\nIf you are newbie, you can start with the mix of pilates and HIIT.\nSee the most popular fitness blog on Youtube for women - <a href=\"https://www.youtube.com/user/blogilates\" rel=\"nofollow noreferrer\">Blogilates</a>.</p>\n"
},
{
"answer_id": 29490,
"author": "Amber Clark",
"author_id": 20038,
"author_profile": "https://fitness.stackexchange.com/users/20038",
"pm_score": 1,
"selected": false,
"text": "<p>The most stubborn fat in the majority of women is lower body subcutaneous fat around the hip, butt and thighs. Hormones make women likely to deposit fat around the hips to support childbirth and lactation. Countering nature and losing fat from the hips specifically is challenging.</p>\n"
},
{
"answer_id": 29504,
"author": "Laiv",
"author_id": 19446,
"author_profile": "https://fitness.stackexchange.com/users/19446",
"pm_score": 1,
"selected": false,
"text": "<p>Let me share with you one of the websites I follow. \n<a href=\"http://www.bodybuilding.com/fun/goulet5.htm\" rel=\"nofollow\">Bodybuilding</a></p>\n\n<p>In this case I shared a post about Muscle toning because is the first approach we all think inmediatly when we read your case. It's easy to end up suggesting to you to do aerobic workouts, low weight and many reps. But It's not allways that simple.</p>\n\n<p>Body is not just a bunch of muscles. Everything matters. The point is to find out a balanced diet / workout routine. </p>\n\n<p>To do thousand times the very same workouts for ages wont end up as expected.</p>\n\n<p>In bottom lines:</p>\n\n<p>Trainning goes through different statges. The first one use to be Cut Trainning. Oriented to cutdow our weight. Fatburn routine plus hypocaloric diets.</p>\n\n<p>Next stage use to be a strengh trainning. In order to achive a toned shape, both woman and man should not be afraid to lift weight. Intensity here matters, so don't be afraid to lift weight (enough to make you feel unconfortable but still doable). Many reps. 10-12, 12-15 depends the muscle group we are exercising.</p>\n\n<p>Goal here is to gain muscle.</p>\n\n<p>Circuits are just great at this stage. Working intensely mltiple muscle groups.</p>\n\n<p>Any aerobic activity should be moderated. Low-mid intensity. Otherwise we may end up burning muscle. </p>\n\n<p>Here diet changes too. It's hypercaloric. To gain muscle demans calories.</p>\n\n<p>I would like to be able to say all the workouts you should to do, but there's not a universal routine or plan valid for everyone :-).</p>\n\n<p>Now that you are familiar with the 2 stages that matters (in your case), see a personal trainner or trainner at gym.\nAsk for a customized plan. Don't miss any muscle ;-) From shoulders to toes, going through shoulders, chest, arms, abs, back, low back, buttocks, legs...</p>\n\n<p>In 6-8 weeks review your plan and change it. It's important to change it over time.</p>\n\n<p>Don't be shy!!! Google any doubt and ask your trainner. She/he is probably the best one you can ask to. </p>\n\n<p>:-)</p>\n\n<p>Hope it helps.</p>\n\n<p>It may seems hard or too complexe but it's not. Just don't give up!</p>\n"
}
] |
2016/04/12
|
[
"https://fitness.stackexchange.com/questions/29479",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20026/"
] |
29,488 |
<p>I am 59 yrs old, 6'5" and I currently weigh 245lbs, up from my lowest of 230lbs, after having lost 110lbs last year. I have a desk job during the day and I work out with weights 3 times a week for about 45 mins per session then some cardio for 25 to 30 mins after. </p>
<p>I am eating protein 40%, fat 35%, carbs 25% as instructed by my weight-loss coach and RD. My BMR is 2700-3600 cals/day. </p>
<p>I am gaining weight but I don't think the weight I have gained is muscle. How much protein should I be eating? </p>
<p>I know for serious bodybuilders and weightlifters its at least 1-to 1 ratio or more, but what should it be for me?.</p>
|
[
{
"answer_id": 29533,
"author": "michael",
"author_id": 939,
"author_profile": "https://fitness.stackexchange.com/users/939",
"pm_score": -1,
"selected": false,
"text": "<p>Every clinical trial involving weight loss shows the same results, where people lose weight for up to 6 months and then <a href=\"http://www.bodyrecomposition.com/wp-content/uploads/2009/07/zoneatkinsjama.gif\" rel=\"nofollow\" title=\"graph of weight loss over time\">start to regain from that point</a>. It is commonly believed that weight is regained because people start increasing calories. In fact, as the <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/17341711\" rel=\"nofollow\">A-Z trial</a> shows, and as you already know from experience, when people get on the scale and find that weight is coming back on, they redouble their efforts, further restricting calories and working out harder. Unfortunately, and counter intuitively, further caloric restriction does not help.</p>\n\n<p>The reason is that as weight is lost, the body responds with hormonal regulation. Ghrelin and Leptin, which regulate appetite and energy balance, are affected. Energy levels change; BMR changes in ways we don't quite understand. Anyone who has <a href=\"http://journals.lww.com/acsm-msse/Fulltext/2004/05001/Weight_Gain___Marathon_Runner_Triathlete.705.aspx\" rel=\"nofollow\">participated in marathon training and gained weight</a>, which many have, knows that something more is going on than calories in and calories out. </p>\n\n<p>So, if you have found that counting calories is not working for you anymore, perhaps it is time to look at regulating hormones. Many people find they can regulate Ghrelin and Leptin, and therefore hunger, with a very low carbohydrate and moderate protein diet. More importantly, <a href=\"http://www.jci.org/articles/view/10842\" rel=\"nofollow\">Insulin resistance must be countered</a>. Insulin resistance is caused by two much insulin due to blood sugar regulation (eating too much carbohydrate), and insulin too often (eating too often). To fix this problem, eat fewer carbohydrates, and eat less often. I suggest thoroughly reading <a href=\"https://intensivedietarymanagement.com\" rel=\"nofollow\">Intensive Dietary Management</a>. Unfortunately, there are not yet clinical trials to directly support the approach. But, there are numerous trials that debunk the approach of further lowering calories.</p>\n"
},
{
"answer_id": 29884,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>My answer will focus on a general analysis of protein intake among all types of people who do all types of exercise and conclude with recommendations for you, specifically, based on the information you have given. <em>Hover over the links to view the full citation, follow them to find the source.</em></p>\n<p>I use a lot of Xg protein per lb/kg of bodyweight in this answer, <strong>If you are obese, using a protein intake relative to body weight is a bad idea</strong>. You should either calculate your lean mass (overall weight after subtracting fat mass, which can be calculated by body fat percentage) or use your goal/target weight for calculations.</p>\n<p>The crux of this problem is "how much protein will be absorbed by my body and how much will be ejected as waste?" It is commonly known that if you eat too much you will absorb the calories and 'eject' the un-absorbed protein.</p>\n<p>As quite rightly pointed out in the comments, One gram of protein per pound of body weight (1 g/lb) or 2.2 grams per kilogram (2.2 g/kg) is the <em>traditional recommendation</em> for protein intake. However, this can be considered the upper bound of target intake, with the <a href=\"http://examine.com/faq/how-much-protein-do-i-need-every-day/\" rel=\"nofollow noreferrer\" title=\"Examine.com article\">suggested range</a> spanning 0.45-1g/lb.</p>\n<h3>Protein: Athleticism and Body Composition</h3>\n<p>Two Studies in <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/15212752\" rel=\"nofollow noreferrer\" title=\"Phillips SM Protein requirements and supplementation in strength sports . Nutrition. (2004)\">Phillips SM (2004)</a> <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/1763249\" rel=\"nofollow noreferrer\" title=\"Lemon PW, Proctor DN Protein intake and athletic performance . Sports Med. (1991)\">Cambell WW, et al (1991)</a> indicated that 12-15% of calories from protein is sufficient for active individuals (60-75g of protein for an individual eating a 2000 calorie diet). However, more recent studies <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/14971434\" rel=\"nofollow noreferrer\" title=\"Tipton KD, Wolfe RR Protein and amino acids for athletes . J Sports Sci. (2004)\">Lemon PW, Proctor DN (2000)</a> and <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/17908291\" rel=\"nofollow noreferrer\" title=\"Campbell B, et al International Society of Sports Nutrition position stand: protein and exercise . J Int Soc Sports Nutr. (2007)\">Lemon PW (2004)</a> argue for higher intake - the 2000 study reports that greater than 1.6-1.8 g/kg of bodyweight (0.7-0.8 g/lb of bodyweight) may be necessary, while the 2004 study indicates that up to 3.0 g/kg of bodyweight (1.4 g/lb of bodyweight) isn't harmful, and may have additional minor benefits.</p>\n<p>According to the <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/17908291\" rel=\"nofollow noreferrer\" title=\"Campbell B, et al International Society of Sports Nutrition position stand: protein and exercise . J Int Soc Sports Nutr. (2007)\">International Society of Sports Nutrition</a>, protein intakes of 1.4-2.0 g/kg of bodyweight (0.6-0.9g/lb of bodyweight) for physically active individuals is not only safe, but may improve the training adaptations to exercise training. The <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/19278045\" rel=\"nofollow noreferrer\" title=\"Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association; Dietetians of Canada; American College of Sports Medicine Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance . J Am Diet Assoc. (2009)\">American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine</a> also support high protein intake for active individuals in the range of 1.2-1.7 g/kg of bodyweight (0.5-0.8 g/lb of bodyweight).</p>\n<p>The reasons for the above recommendations are outlined in <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/18500966\" rel=\"nofollow noreferrer\" title=\"Wilson J, Wilson GJ Contemporary issues in protein requirements and consumption for resistance trained athletes . J Int Soc Sports Nutr. (2006)\">Wilson J, Wilson GJ (2006)</a> and <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/17908291\" rel=\"nofollow noreferrer\" title=\"Campbell B, et al International Society of Sports Nutrition position stand: protein and exercise . J Int Soc Sports Nutr. (2007)\">Campbell B, et al (2007)</a> and focus on the increased leucine oxidation (a marker for amino acids being used for fuel, by being turned into glucose) that requires a higher intake of amino acids to negate and preserve nitrogen balance.</p>\n<p>Additionally, <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/16831747\" rel=\"nofollow noreferrer\" title=\"Jeevanandam M, et al Influence of increasing dietary intake on whole body protein kinetics in normal man . Clin Nutr. (1986)\">Jeevanandam M, et al (1986)</a> explains that increasing protein intake above the US RDA 'daily allowance' of 46-56g for adults (female/male) will increase protein synthesis and, at levels higher than double this total, decrease protein breakdown. Increased muscular hypertrophy is seen as beneficial to sports performance.</p>\n<h3>Protein: During Weight Loss</h3>\n<p>A study of obese and pre-obese women by <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/16046715\" rel=\"nofollow noreferrer\" title=\"Layman DK, et al Dietary protein and exercise have additive effects on body composition during weight loss in adult women . J Nutr. (2005)\">Leidy HJ, et al (2007)</a> and a study of atheletes by <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/17299116\" rel=\"nofollow noreferrer\" title=\"Mettler S, Mitchell N, Tipton KD Increased protein intake reduces lean body mass loss during weight loss in athletes . Med Sci Sports Exerc. (2010)\">Mettler S, Mitchell N, Tipton KD (2010)</a> both showed that high protein diets have been found to preserve lean body mass when dieting. In addition to these findings, <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/16046715\" rel=\"nofollow noreferrer\" title=\"Layman DK, et al Dietary protein and exercise have additive effects on body composition during weight loss in adult women . J Nutr. (2005)\">Layman DK, et al (2005)</a> concluded that a high-protein diet improves overall body composition.</p>\n<p>A study of healthy men by <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/18379214\" rel=\"nofollow noreferrer\" title=\"Pikosky MA, et al Increased protein maintains nitrogen balance during exercise-induced energy deficit . Med Sci Sports Exerc. (2008)\">Pikosky MA, et al (2008)</a> found that a doubling of protein intake from 0.9g/kg (near the daily recommended intake for the general population) to 1.8g/kg is able to preserve lean muscle mass during short-term and relatively drastic drops in calories.</p>\n<h3>Protein: What is too much?</h3>\n<p>A meta-analyses of 35(!) studies by <a href=\"http://examine.com/faq/can-eating-too-much-protein-be-bad-for-you/\" rel=\"nofollow noreferrer\">examine.com</a> concludes the following:</p>\n<blockquote>\n<p>Don't worry about it if you have healthy kidneys and control your\nprotein intake if you have damaged kidneys. It may be prudent to\ngradually increase protein intake to higher levels rather than jumping\nin both feet at a time, but there isn't much on this topic.</p>\n<p>It is generally recommended to consume more water during periods when\nprotein intake is being increased. Whether or not this has biological\nbasis is not known, but it may be prudent to do</p>\n</blockquote>\n<h3>Protein: Your specific question</h3>\n<p>To summarise, you are eating at a 45/35/25 split which is the standard recommendation for someone who is weightlifting and looking to gain muscle. It provides you with the protein you need to develop muscle in recovery, and the fats and carbohydrates you need to function and have energy.</p>\n<p>You estimate your BMR at 2700-3600 per day. This strikes me as a lot. Plugging your height, weight, age and gender into the iimym BMR calculator I get a BMR of 2064. With an average difference between my estimate and yours of 1000 calories, I recommend you have another look at <strong>how</strong> you calculated your BMR and perhaps re-do it across lots of calculators to get a sensible average.</p>\n<p>Note: If I plug in your exercise data I get a TDEE of 2500 calories per day.</p>\n<p>We shouldn't be <a href=\"http://fivethirtyeight.com/datalab/dwayne-the-rock-johnson-eats-about-821-pounds-of-cod-per-year/\" rel=\"nofollow noreferrer\" title=\"holy mercury levels batman\">the rock</a> and eat 400g protein per day. Looking at the information I have presented above and the studies referenced it's fairly clear that your macronutrient breakdown (ratio of carb/fat/protein) is fine. What is made clear is you should perhaps look at how many calories you are consuming, below is one sites (iimym.com) recommendation:</p>\n<p><a href=\"https://i.stack.imgur.com/LDMpt.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/LDMpt.jpg\" alt=\"Eat less\" /></a></p>\n"
}
] |
2016/04/13
|
[
"https://fitness.stackexchange.com/questions/29488",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20036/"
] |
29,491 |
<p><strong>Note: my goal is hypertrophy</strong></p>
<p>I have stopped for half a year working out. Now I lost practically all of my muscle I had built up before. I'm trying to get back into fitness, preferably 3-4 times a week. I wanted to start off good so I searched a bit on the internet and found a lot of different schemes to train muscle groups for 3x a week. F.e. a 2-split scheme and not being restrained by 7 days in a week, and that training 1 muscle group once a week wouldn't cut it. <em>(source: bodybuildingforum url unknown)</em></p>
<p>Because of this inconsistency I was wondering, what theoretically (for a 19-year old male who just started training again), would be a correct scheme for training 3x a week and what would be a correct scheme for training 4x a week?</p>
<p>My current scheme is for 3x:</p>
<p><strong>Monday:</strong></p>
<ul>
<li>Legs</li>
<li>Shoulders</li>
</ul>
<p><strong>Wednesday:</strong></p>
<ul>
<li>Chest</li>
<li>Biceps</li>
</ul>
<p><strong>Friday:</strong></p>
<ul>
<li>Back</li>
<li>Triceps</li>
</ul>
<p>Is this an optimized workout-plan or should I edit something? And what would be an optimized plan for 4x a week?</p>
|
[
{
"answer_id": 29492,
"author": "Noshii",
"author_id": 19579,
"author_profile": "https://fitness.stackexchange.com/users/19579",
"pm_score": 0,
"selected": false,
"text": "<p>Your plan looked similar to the one i was starting with, except 2 things:</p>\n\n<ol>\n<li>I like to do a leg-only-day, so you can first of all focus fully on\nthe one half of your body and second, i'm always so exhausted after\nlegs, i can't train shoulders then. So if you are not that fit atm,\nyou might consider this. I trained shoulders on chest day, because\nyour shoulders get involved in chest-movement either way, so why not\ntrain them then?</li>\n<li>I splitted chest / triceps and back / biceps, the reason for this\nwas to get enough rest for each muscle group. If you train chest,\nyou triceps gets activated so you use him passiv, that's why i\ntrained triceps active on chest-days.</li>\n</ol>\n\n<p>These are just some things from my experience, the changes i would make. Hope it helps in any way :)</p>\n"
},
{
"answer_id": 29493,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 3,
"selected": true,
"text": "<p>Considering you have not trained for 6 months, and you state you've lost \"practically all your muscle\", I think you should consider yourself a beginner again. There are many workout plans out there suitable for beginners. The ones that work well are those which keep certain aspects of the novice trainee in mind:</p>\n\n<ul>\n<li>A focus on strength development, which will have the greatest potential during the novice phase.</li>\n<li>Training each muscle group every 48 to 72 hours, since for novices this is sufficient time to recover from each training.</li>\n<li>Linear progression for the weight lifted.</li>\n</ul>\n\n<p>rrirower commented that there is no perfect plan since much depends on individuality. This is true, but tuning a plan requires plenty of experience with one's own strengths and weaknesses, with training in general, and a knowledge of the theory behind programming. Instead of doing some homebrew program without really knowing if it would benefit you, it would be better to go with one of the beginner programs that are highly popular, because they tend to be so for a reason. Good choices for 3 workouts per week would be Starting Strength, or StrongLifts 5x5. A good choice for 4 workouts per week that I have (positive) experience with is Johnny Candito's linear program. There are 3 variations for a focus on form, explosive power or hypertrophy.</p>\n\n<p>Some problems I see with your program is only training your lower body once per week, which neglects a lot of development potential. In the worst case this infrequent stimulus would not be sufficient to drive the adaptation needed for linear progression. In the best case it's a lot slower than it could be. Also, as Noshii mentioned, triceps might be better to combine with chest and biceps with back, since you tend to use triceps on chest exercises (like the bench press) and biceps on back exercises (like rows and pull-ups). It's also more convenient from a warm-up perspective. However, if at least 48 hours are allowed for recovery between workouts you could mix it up the way you did.</p>\n\n<p>Rather than take a wild guess at what might be optimal, rely on the experience of professionals out there and follow a well-designed program for novices. You'll find a large set of reviews for programs in this link: <a href=\"http://www.powerliftingtowin.com/powerlifting-programs/\" rel=\"nofollow\">http://www.powerliftingtowin.com/powerlifting-programs/</a> This is with regard to how well they would benefit a powerlifter, but you should find some useful information regardless of your goals. If multiple programs seem suitable and you're wondering which one to choose, go for practical considerations: does it look like you would enjoy the exercises, does the program's layout appeal to you and is it feasible for you to follow it? For example, if you don't care that much about explosive power because you don't need it for some particular sport, and your gym is highly unsuitable for olympic lifts, maybe avoid programs involving them.</p>\n"
}
] |
2016/04/13
|
[
"https://fitness.stackexchange.com/questions/29491",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19555/"
] |
29,500 |
<p>I don't understand the formula for calories burned based on hear rate. According to it, a person with a lower weight, doing the same exercise for the same amount of time will burn LESS calories than someone with more weight. It sounds counterintuitive as you would assume that more energy would be required to move greater mass. Am I missing something from these formulas?</p>
|
[
{
"answer_id": 29522,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 2,
"selected": false,
"text": "<p>This has nothing to do with the formula based upon heart rate , it's the way it works even when you are not exercising.\nEvery single part of your body from your organs to your muscles requires energy to survive. That is what your basal metabolic rate is based upon.\nThe more of you there is, the more energy is necessary to keep you a float. When you are exerting yourself more than just existing like walking or standing even sitting you need to expend more energy to support that.\nThe amount of energy necessary once again goes up if there is more of you.\nThe formula of calculating calories based upon heart rate is simply a way of correlating hr to energy output (FYI it's not a highly accurate formula).\nSo naturally the same principles will apply to the formula that it will assume your output is more if you weigh more</p>\n"
},
{
"answer_id": 29859,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>How many calories did I burn while doing [ACTIVITY]?</p>\n\n<p>Unfortunately, any answer to this question can only be an estimate at best, and it is not wise to trust any number to be 100% accurate. However, there are a few reference lists that can be used as a rough estimate:</p>\n\n<ol>\n<li><a href=\"http://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities\" rel=\"nofollow\">Harvard Health</a></li>\n<li><a href=\"http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999?pg=2\" rel=\"nofollow\">Mayo Clinic</a></li>\n</ol>\n\n<p>Note: Remember F=ma? (or Ek=0.5mv^2) you need to exert a force to do a activity which requires energy. The amount of force (and hence amount of energy required) is equal to the product of mass and acceleration. More mass that needs to be accelerated (bodyweight) the more force required and so the more energy used. </p>\n"
}
] |
2016/04/13
|
[
"https://fitness.stackexchange.com/questions/29500",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20043/"
] |
29,501 |
<p>I have 2.5 years experience, have been cutting since January 1th, and I think I'm done cutting after April. This will be my longest and by far the best cut so far, I've counted calories with MFP, been active and trained with an ABA full body routine instead of the usual UL/UL routine. </p>
<p>I just changed my ABA full body to Stronglifts 5x5, mostly because I want to test out this official app from the authors team: <a href="https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en" rel="nofollow">https://play.google.com/store/apps/details?id=com.stronglifts.app&hl=en</a></p>
<p>When I'm done cutting, I'll be at around 10-12% bf. This is where I'll start maintaining for at least a month before going over to a lean bulk during the summer and a bulk in the fall/winter. This has proven to work for me before. </p>
<p><strong>My question is:</strong> Is it a wise tactic to start Stronglifts 5x5 at very low numbers (around 70% of my 5RM) in a caloric deficit, then when I reach my 5RM OR I reach 10% BF, I'll transit over to a maintenance or ~200-300 kcal over?</p>
<p>Focus while cutting will as always be form and explosiveness, with some body weight accessory lifts. </p>
<p><strong>Some stats:</strong></p>
<ul>
<li>Lifting since November 2013, almost w/o skipping</li>
<li>Height: 1.95 cm, Weight: 88 kg, Age: 21 y.o</li>
<li>1RM in KG (Squat/Bench/DL)</li>
<li>Before bulking August - Desember: 125/85/145 @91.5kg</li>
<li>After bulk in Desember: 135/100/160 @95.8kg</li>
<li>Today, after cut since Desember: 120/90/150 @88kg</li>
</ul>
|
[
{
"answer_id": 29505,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 1,
"selected": false,
"text": "<p>I don't think starting SL5x5 should be a problem, because the first thing you do is test your 1RM, and have the numbers for your program set to percentages of that. So at the end of a cut, if you're weaker than normal, then it's perfectly reasonable to work with lower weights than you normally would.</p>\n\n<p>So long as you rely on a fresh 1RM test, and don't use a previous one that is possibly higher than your current, you won't stagnate as fast, so you'd also be able to cut a bit longer before phasing into a surplus regimen.</p>\n"
},
{
"answer_id": 29511,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 1,
"selected": false,
"text": "<p>If I'm getting this right, your approach would be to start the program at an artificial deficit and apply linear progression until you are at your actual 5 RM. After that, you'd try to introduce a moderate caloric surplus to maintain linear progression. Correct?</p>\n\n<p>The problem I might foresee with this is that maintaining linear progression on a strength-based program like this is something that would be typical for a novice. At 2.5 years of training, assuming your programming prior to this was okay, you should no longer be a novice. Let's find out if you do still qualify as one regarding relative strength.</p>\n\n<p>I've entered the data you've provided in the symmetricstrength.com website, which I consider a good resource for estimating your level because it is based on generally accepted strength standards and research. Here's the results:</p>\n\n<ul>\n<li>Before bulk in August: 56.6 score, novice level.</li>\n<li>After bulk in December: 62 score, intermediate level.</li>\n<li>After cut, now: 58.7 score, novice level.</li>\n</ul>\n\n<p>The bulk managed to put you into intermediate level. After the cut you've dropped back a bit into novice but you're still stronger overall. Now, this isn't the whole story of course. The real question is: had linear progression on your bulk stalled to the point that adding weight to the bar on at least a two-weekly basis didn't work anymore? No longer being capable of linear progression, and no longer being able to fully recuperate between successive workouts without some sort of periodization are signs you'd no longer be a novice.</p>\n\n<p>Because your strength dropped a bit on the cut, you can probably maintain linear progression again for a while. But I think your approach could have some problems:</p>\n\n<ul>\n<li>By first introducing an artificial deload, you'll also artificially stretch out the linear progression. However, since you're working at submaximal loads for a while you aren't really making any substantial progress. It might be best to start at your actual 5 RM, or very close to it, and try to increase each lift by 2.5 kg every week, or possibly every 2 weeks.</li>\n<li>Because you're close to intermediate level, doing full-body workouts three times per week with increasing loads might not let you fully recover from workout to workout. A true novice, due to lifting weights far from their physical potential, can recover in about 48 hours, max 72. You possible can't, so you'd need periodization.</li>\n<li>If you attempt to maintain linear progression after having reached your actual 5 RM, you will probably need a bigger caloric surplus than the suggested 200-400 kcal. Which would end up undoing your cut, and at the very least take you over 12% body fat.</li>\n</ul>\n\n<p>When I look at it, what is actually happening is that you're attempting to introduce some periodization into your workout. But rather than working up to an actual max effort and then cycling back, you'd try to keep linear progression going. StrongLifts 5x5 is a beginner program, you are starting to move past that stage.</p>\n\n<p>I'd advise you instead to look into intermediate programming. A good intermediate program would have some periodization, so your increases in weight lifted are now on a monthly or even 6-week basis. You could do a short run-up using StrongLifts 5x5 with linear progression until you start missing lifts, but once you hit intermediate stage, it will have mostly exhausted its usefulness for your situation. If you wish to design your own program with the concepts necessary for an intermediate, you might want to check out the book \"Practical Programming for Strength Training\" by Mark Rippetoe and Andy Baker.</p>\n"
},
{
"answer_id": 29530,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 3,
"selected": true,
"text": "<h2>Bulking on SL for you is problematic</h2>\n\n<p>Before I answer your question, your problem is you are trying to bulk/cut on a massively sub-par program while being past your beginner phase. For bulking and cutting, up your volume and focus on hypertrophy. I'd advise you to read The Scientific Principles of Strength Training by Israetel, Hoffman and Chad Wesley Smith for more information. To be clear, Stronglifts is not a good program for most people after their initial exposure to lifting intelligently.</p>\n\n<p>Judging from your weight/height and cut/bulk results on strength, you likely need to up your volume and stop focusing on minimalist strength programs, whether your goal is strength or size.</p>\n\n<h2>\"But can I cut until I hit my 5RM?\"</h2>\n\n<p>To answer your question: if you start on a deficit and keep going until you hit your 5RM, you are wasting all of that time in between not making much progress (you'll get some small technique benefits, some nervous system work for strength maybe a bit of muscle but not much else). StrongLifts isn't a magical program. As mentioned if you don't up your volume you'll find it challenging to make gains at your weight and height.</p>\n\n<p>Frankly once you hit your 5RM on SL you'll already have cumulative fatigue from the program built up. You won't be able to just start off a small bulk and make progress again. I assume you would stall repeatedly, and even after multiple resets you would not get very far on SL after hitting your 5RM.</p>\n\n<h2>A note on your goals</h2>\n\n<p>From your cut and bulk cycle it seems like your body image is quite important to you. If your major goal is strength, at your height you just need to bulk right up (adding just 5kg of BW is probably not a sufficient bulk). I'd also recommend switching to a higher volume program.</p>\n\n<p>If your major goal is aesthetics, then your cut/bulk cycling is fine, but again you'll need to get on a program that reflects your goals. That program is not StrongLifts.</p>\n"
}
] |
2016/04/13
|
[
"https://fitness.stackexchange.com/questions/29501",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20044/"
] |
29,521 |
<p>I recently restarted my gym lifestyle and as expected DOMS made their appearance, specially chest shoulder area, now my issue is not how to deal with them on a daily basis but specifically when I require those muscles to do another exercise in my case, squats; I've been trying to stretch my shoulders all day trying to reach a similar position as if I was holding the bar behind my neck(like for squatting) but the discomfort is really bad. </p>
<p>I was wondering how can I deal with DOMs while working out, stretching, avoid movements that cause aching, or just suck it up and do the routine. </p>
|
[
{
"answer_id": 29523,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 2,
"selected": false,
"text": "<p>Often enough a foam roller can accomplish what stretching cannot.\nI would recommend you add that into your routine</p>\n"
},
{
"answer_id": 29532,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 3,
"selected": true,
"text": "<p>I wouldn't mess with it too much outside of the gym. Some light stretching just to maintain range of motion is good but be careful not to go too far!</p>\n\n<p>You can very easily train through DOMS, if it's just soreness then go through it but if your joints feel terrible or you feel you cannot produce force then it'll be better to rest.</p>\n\n<p>In general muscular DOMS is fine, but if you manage to damage your connective tissue (tendons etc) then you'll need to rest it for a while before continuing to work out a bit less intensely. Rest is the key, not trying to treat it.</p>\n"
}
] |
2016/04/14
|
[
"https://fitness.stackexchange.com/questions/29521",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/17969/"
] |
29,524 |
<p>I am a 20 year old male. I never had this problem before. I stopped running for almost a year, but am now again starting to jog to remain fit. I have been running now for almost two weeks, but I get this weird pain in my legs.</p>
<p><a href="https://i.stack.imgur.com/OaUdx.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/OaUdx.jpg" alt="Shin splints"></a></p>
<p>It feels like my bones are hurting. How do I treat it?</p>
|
[
{
"answer_id": 29525,
"author": "Daniel",
"author_id": 20045,
"author_profile": "https://fitness.stackexchange.com/users/20045",
"pm_score": 1,
"selected": false,
"text": "<p>One way is to stop running, at least for a while.\nLike other bone injuries shin splints can take a long time to heal, several weeks or longer. Try stopping for a week and see if your legs feel better.</p>\n\n<p>This is why it is important to start slowly when you start running again and not do too much too quickly. Start off running one day a week, then slowly increase to 2 days and so on. You can do other activities on the other days to vary your fitness routine.</p>\n\n<p>Otherwise you may end up with injuries like shin splints or tendon injurues.</p>\n\n<p>The lack of magnesium you mention can cause muscle cramps which are quite different to \"bone pain\" Muscle cramps are a short term but etremely painful tightening of the muscle. You will not be able to walk at all if you have a cramp. Massage it and it should pass in a minute or two. I have had some success myself with eating a handful of almonds every day to prevent muscle cramps because they are high in magnesium.</p>\n"
},
{
"answer_id": 29529,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 3,
"selected": true,
"text": "<p>If it is <a href=\"http://www.runnersworld.com/tag/shin-splints\" rel=\"nofollow\">shin splints</a>, as per your picture, the first step is to stop running for a bit and to ice the area to reduce inflammation. To be perfectly frank, the pain you're feeling is due to injury, and continuing to operate despite the injury is courting greater damage. This is also important because stress fractures are sometimes mistaken for shin splints, and you definitely do not want to keep running on one of those.</p>\n\n<p>Outside of that, stretching can sometimes help:</p>\n\n<blockquote>\n <p>Gently stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints. Also, try this stretch for your shins: Kneel on a carpeted floor, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat.</p>\n \n <p>In a sitting position, trace the alphabet on the floor with your toes. Do this with each leg. Or alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Repeat four times. These exercises are good for both recovery and prevention. Try to do them three times a day.</p>\n</blockquote>\n\n<p>Lastly, the Runner's World article I posted said that some people have luck with wrapping their legs during running. According to Dr. Sheldon Laps, DPM, a podiatrist, \"What you're doing is binding the tendons up against the shaft of the shin to prevent stress.\"</p>\n\n<p>I am far from an expert on the situation, so this is largely regurgitated material I've found elsewhere, but I hope that it is helpful to you.</p>\n"
},
{
"answer_id": 37611,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": 0,
"selected": false,
"text": "<p>Other than stopping running and using cold Ice, you could stretch your tibialis anterior every now and then to compensate for the over used calf muscle. </p>\n\n<p>To stretch it try pulling your foot up and dow using your own hand, then massage it or sit on your knees and slowly push your butt over your feet. </p>\n\n<p>Glute ham raises are a great way to stretch the front of your leg while working out your glutes. </p>\n"
}
] |
2016/04/15
|
[
"https://fitness.stackexchange.com/questions/29524",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20059/"
] |
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