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29,536 |
<p>I am 25 years old female, doing WTF taekwondo(Olympic) for over 10 years(black belt). My height is 165 cm, weight 53 kg. </p>
<p>My question is - what to do in the gym to help my sparring? Especially I want to increase speed of my movements and kicks.</p>
<p>Currently I have 2 taekwondo and 3 gym sessions per week.</p>
<p>My routine is such:</p>
<p>Mon: Taekwondo </p>
<p>Tue: Gym - shoulders and abs, stretching</p>
<p>Wed: Taekwondo </p>
<p>Thu: Gym - back and legs (machines, experimenting with weights and reps - not sure what is best type of doing exercises)</p>
<p>Fri: Gym - chest, biceps, triceps, plyometric exercises - box jumps, jumps from squat. Goblet squats,lunges.</p>
<p>My goals are:</p>
<ol>
<li>Improve my taekwondo performance </li>
<li>Build some upper body muscles, because they are not used much in taekwondo</li>
<li>Look good :)</li>
</ol>
<p>Any help and examples of taekwondo -specific workouts appreciated!</p>
<p>Update:</p>
<p>My leg flexibility is quite good, I have full right split, almost have left, and around 10 cm to cross split. I stretch before every Tkd training and on Tuesdays. Pretty standard stretching routine.</p>
<p>But I have bad spine flexibility, so I recently started doing yoga-style exercises for spine, I do it 15 minutes every day. Will see if it helps. </p>
<p>Doing more taekwondo and plyo is logical, but I am really tired after Tkd(we have hard trainings), can't do it two days straight. Only if one of these is light training. </p>
<p>But I love any kind of training, so I added strength sessions to do something of other kind and not overtrain. Also I obviously need some rest days. </p>
|
[
{
"answer_id": 29538,
"author": "OSoto",
"author_id": 20008,
"author_profile": "https://fitness.stackexchange.com/users/20008",
"pm_score": -1,
"selected": false,
"text": "<p>If you want to be better at Taekwondo, do more of that. Training twice a week is not enough. When I was training at junior level, I was doing 4 brutal training sessions a week plus a plyo/cardio weekend.</p>\n\n<p>I am no coach, but I think that random weight training could make you actually worse at taekwondo because being strong an slow is a thing you don't want. I'm sure you can find taekwondo-specific exercise program on-line.</p>\n"
},
{
"answer_id": 29540,
"author": "HedgeMage",
"author_id": 1409,
"author_profile": "https://fitness.stackexchange.com/users/1409",
"pm_score": 2,
"selected": false,
"text": "<p>I am not a TKD practitioner, but I train in several other martial arts. Here are some things to consider when developing a workout program for martial artists:</p>\n\n<ul>\n<li><p>Since you are female, you don't need to worry about this, but I'm dropping a note for any men who may find the question later: <strong>Carefully manage bulking</strong>. Women won't bulk the way men do, but men should be mindful bulking, because overbulking can impair martial arts movements. \"Overbulking\" in this context means \"taking on muscle size without an adequate increase in flexibility to preserve quality of movement\". You've probably seen bodybuilders who walk like stiff old men -- that's what I'm talking about here. Men: to maintain your martial arts performance, you should consider programming to keep your size increases slow and easy (so that normal martial arts training is enough to provide needed flexibility gains), or make flexibility work part of your regular routine.</p>\n\n<p>The research in unclear as to why women with normal hormone profiles don't bulk the way men do. This is even more confusing since we develop <a href=\"https://www.researchgate.net/publication/19983337_Muscle_hypertrophy_in_men_and_women\" rel=\"nofollow\">about as much muscle fiber for the same amount of strength increase</a>. Some folks have argued that it's a perception difference: that a 14% increase on a woman doesn't look as big as a 14% increase on a man because she started out smaller. Others have argued (couldn't find a cite for this one) that the difference has to do with how much intramuscular adipose tissue (fat mixed among the muscle fibers) the typical strength athlete retains depending on whether they are male or female.</p>\n\n<p>Male-female isn't the only marked difference, by the way: bodybuilders tend to be bigger and less mobile, on average, than strength athletes (powerlifters, etc.) with the same lifting maximums. There's some discussion around <a href=\"http://strengtheory.com/sarcoplasmic-vs-myofibrillar-hypertrophy/\" rel=\"nofollow\">sarcoplasmic hypertrophy</a>, i.e. the idea that adding sarcoplasm faster than fiber to muscle fiber to muscle tissue gives more size than strength, but I'm not sure how well-founded those ideas are. More interesting, and mentioned in passing in that article, is the fact that <a href=\"http://strengtheory.com/your-drug-free-muscle-and-strength-potential-part-2/\" rel=\"nofollow\">strength is a combination of muscle and skill</a>. This is one of the reasons that, for a martial artist who cares about performance more than figure competition and so on, I recommend freeweights and compound movements below. Generating more muscle is only one part of the puzzle: for maximum efficacy in martial arts, one must also have reasonably balanced muscle development, and train kinetic chaining, body awareness, and other skills relevant to coordinating that muscle.</p></li>\n<li><p><strong>Martial artists need to be strong everywhere.</strong> I <em>highly</em> recommend getting into barbell work and focusing on the \"big lifts\", that is compound movements that use many muscles together. Squats, deadlifts, rows, overhead press, and bench press are examples of these. Avoid using strength machines too much, because unlike freeweights they don't make you work the small stabilizer muscles along with the big ones. Avoid isolation exercises, such as bicep curls, because they don't improve your kinetic chaining ability (your ability to coordinate many muscles together, like when you use your core muscles to put more oomph behind a punch or kick) and take a lot of time to try to cover everything you need to work out.</p></li>\n<li><p><strong>High weight, few reps.</strong> There's a myth out there that multi-discipline athletes like martial artists (we need strength AND endurance AND flexibility AND dexterity) should do very little weight and a ton of reps in order to avoid getting too...I have no idea what. People keep repeating it anyway. You will progress the fastest in your strength training if you do small sets at a high (for you) amount of weight in a few compound exercises, then <em>get on with your day</em>. You have skill drills and other stuff to do besides lifting.</p></li>\n<li><p><strong>Don't just repeat the same routine endlessly.</strong> Prepping for a belt test vs. focusing on strength vs. trimming or adding fat vs. building work capacity...we all have different goals at different times. Break down your training into a number of weeks that makes sense to you (I do 6 or 8 week blocks, YMMV) and force yourself to re-assess your program regularly. Sometimes I lift 4x/week. Sometimes I lift 2x/week. It depends on what I'm working on. Additionally, there's a concept called \"periodization\" that's a bit complicated to thoroughly cover in this post, but the gist is: sometimes you can help your progress by backing off your lifting loads and then increasing them again. In any case, figure out what you most want to work on RIGHT NOW and then re-assess regularly based on your progress and changing goals.</p></li>\n<li><p>Consider that significantly upping any aspect of your training regimen will suck for a few weeks. How long depends on a number of factors...anything between a few days and six weeks of increased DOMS (delay-onset muscle soreness) and decreased energy levels is normal. If that sort of thing really bothers you, consider introducing strength training in smaller increments. OTOH, if you are the \"I want progress RIGHT NOW\" type, consider hitting it hard (within safe limits) and powering through the discomfort with the knowledge that it will end.</p></li>\n</ul>\n\n<p>When I revamped my training program a couple of years ago, I was lucky enough to work with an excellent personal trainer. However, since then I've had to become more independent with planning my programming. My favorite resources are the forums at <a href=\"http://rebellion.nerdfitness.com\" rel=\"nofollow\">http://rebellion.nerdfitness.com</a> and the excellent Tactical Barbell books available at <a href=\"http://tacticalbarbell.com\" rel=\"nofollow\">http://tacticalbarbell.com</a> . The former is a useful community of folks with a lot of knowledge. The latter are books by a former selected unit member and personal trainer that outline some heuristics for developing strength training (book one) and conditioning (book two) programs for various types of field operators, such as military, SWAT, SAR, and so on. Most of the principles also hold true for martial artists.</p>\n"
},
{
"answer_id": 29543,
"author": "BKE",
"author_id": 5752,
"author_profile": "https://fitness.stackexchange.com/users/5752",
"pm_score": 2,
"selected": false,
"text": "<p>I'm not qualified to give a full answer, this originally started out as a comment, but got too long.</p>\n<p>One thing I would add to HedgeMage's answer is, that risk assessment and fixing possible issues of eg. symmetry and core bracing would be a good idea before starting with a weight program aimed at explosiveness. <em>Do not assume that you are ready for explosive lifts, because you have experience in another sport.</em></p>\n<p>Weight training is not inherently more risky than any other sport, but any major change in the way you train assumes risk (that is, you can do everything <em>right</em> and still get hurt).</p>\n<p>Assessing and managing possible risks is therefore a good idea. For example, issues of symmetry, one side weaker or less flexible, is a risk. Excess mobility is also a risk. Lack of spinal stability is a risk (therefore, working on yoga-style spinal twists might be good or counter productive - it depends).</p>\n<p>In any case, building up your new weight routine gradually makes sense. You can check out the work of Dan John, he has many good introduction books to strength training for athletes. To quote him:</p>\n<blockquote>\n<p>If an athlete needs explosive movements, check patterns, grids and symmetry.</p>\n<p>If.</p>\n<p>Don’t ignore that ‘if.’ Throwers, collision athletes and jumpers might need to snatch and clean & jerk. Grandma probably doesn’t. Take the time to really search and deal with gaps, asymmetries and poor movement patterns before tossing bodyweight overhead at an Olympic lifting meet. The injuries come fast and hard in the quick lifts.</p>\n<p>Spend quality time mastering the push press, the swing and the Litvinov family. For many of us, these three will be enough to break through any physical barriers or limitations. The O lifts changed my career, but I was physically, mentally and emotionally ready for the challenge. I also had months to master the movements before I had to compete in my main sport, too.</p>\n<p>You may not have the years it takes to walk up the path to explosive movements in the weightroom.</p>\n<p>If you do, get going.</p>\n</blockquote>\n"
},
{
"answer_id": 29579,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>If you want to increase your speed of movement and kicks, then HIIT type training is going to be your friend.</p>\n\n<p>Your muscles have basically two different types of fibers, Type I, and Type II. Type I are traditionally known as the \"slow twitch\" muscle fibers, and they are much more efficient at using oxygen (aerobic) metabolism to produce energy. These are generally used in the slower, endurance type of training (light weight/high rep, or such things as distance running, cycling, etc).</p>\n\n<p>Type II fibers can be subclassified into Type IIa and IIb. IIa (Fast twitch oxidative) is somewhat in between type I and type IIb, in that it has slightly higher endurance than IIB. IIB (Fast twitch glycolytic) is the short duration, high force/power output muscles.</p>\n\n<p>So to increase the speed, you need to increase the efficiency of the type II fibers, which is going to result from high intensity, short burst activities. Plyometrics, sprints, explosive lifts, things like this will help recruit your fast twitch fibers.</p>\n\n<p><a href=\"http://www.muscleandfitness.com/workouts/workout-tips/5-ways-recruit-more-fast-twitch-muscle-fibers\" rel=\"nofollow noreferrer\">Here is a decent short article</a> on gym lifting to support fast twitch development, I would recommend something like this once or twice a week. The rest of the time I would devote to high intensity technique training, with speed bags, reflex kicks, spped kicks, etc. You can also add resistance bands to your thighs/ankles to increase complexity.</p>\n\n<p><a href=\"https://youtu.be/1ni43gQ38iU\" rel=\"nofollow noreferrer\">This is a good video</a> demonstrating the type of drills I'm talking about, and you can look <a href=\"https://fitness.stackexchange.com/questions/13597/flexibility-training-for-taekwondo\">at this question</a> for some stretching ideas, as limber muscles will react faster and have a greater reach.</p>\n\n<p>Just a note: I can't find them at the moment, but I have read studies that suggest you can turn slow twitch fibers into fast twitch. As soon as I can find that, I will add it into the answer.</p>\n\n<p><strong>Workout routine</strong></p>\n\n<p>Note: I am in TKD class 4 hours a week. Two hours on traditional forms, 1 on weapons, 1 on groundfighting/knife defense/similar topic.</p>\n\n<p>During the week, I do a lot of bodyweight and bag work at home. Generally I do 1/2 hour to an hour of HIIT type training, followed by 30 mins of stretching. The exercises that I do are as follows, mixed up pretty much by whatever I feel like doing that day. I do this 4-5 times a week.</p>\n\n<ol>\n<li>Medicine ball toss - I lay on my back, and push throw a medicine ball (8 lbs) straight up from the chest. I emphasize as little time as possible between catch and throw, and really work on an explosive push. Usually 6 sets of 30 tosses.</li>\n<li>Medicine ball slam - I stand with feet close together, and slam the ball down to one side by twisting my torso. As the ball comes back up I immediately twist and slam it down (both hands) on the other side. 6 sets of 30 slams.</li>\n<li>Medicine ball twists - I hold the medicine ball in my hands, and get into a <a href=\"http://blog.dynamiteclothing.com/wp-content/uploads/2015/02/V-UP-Twist.jpg\" rel=\"nofollow noreferrer\">V-up position and twist</a> with straight legs, again emphasizing speed. 6 sets 30 reps</li>\n<li>Situps - Put legs in a butterfly stretch position. Lay back, hands over head on ground. Sit up and touch floor past feet with hands, making sure to curl torso on way up/down. I usually do 10-15 in between punch or kick sets (See below)</li>\n<li>Pushups - Lower body to ground completely, lift hands off floor then place hands and press. I also vary with clapping pushups, medicine ball under one hand with a roll every pushup, etc.</li>\n<li>Punch sets - Generally it's a single to four punch combo (one, one two, one two three, one two three four), then drop for either pushups or situps. Lather rinse repeat, 10 run throughs is one set, generally 3-6 sets.</li>\n<li>Kick sets - We have a specific 6 kick combination that we do as part of a fitness test, so I'll do that kick combo 10 times with pushups/situps in between each combo.</li>\n<li>Punch/kick combos - 30 seconds of full out combinations, 6-10 sets.</li>\n<li>Agility - I have small agility hurdles and ladders, and I will work on plyometrics and foot speed/movement. Generally 5-15 minutes.</li>\n<li>Plyometrics - Along with the hurdles, I have aerobic steps and I do a lot of the same drills that can be seen in the video and variations thereof.</li>\n</ol>\n\n<p>I also have the Skilz ankle cuffs with bands that I use, exercise bands, and I recently got a wall mounted bodyweight set <a href=\"https://www.trxtraining.com/products/trx-pro?c3ch=PLA&c3nid=TRXPRO3&gclid=CO-jnbrYrMwCFVBbfgod1CYMHA\" rel=\"nofollow noreferrer\">similar to this</a> that I will incorporate. I also do a lot of exercises such as lunges with weights, burpees, etc. While I advocate lifting, I am not lifting at the moment as I'm still trying to get rid of some muscle mass in my legs from when I was cycling and doing triathlons quite a bit. Our sparring style (Both regular and stick sparring) are very much speed games, rather than the WTF \"trembling shock\" style of scoring.</p>\n"
}
] |
2016/04/15
|
[
"https://fitness.stackexchange.com/questions/29536",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20064/"
] |
29,551 |
<p>Lately I have been trying to correct my bad posture (curved shoulders and anterior pelvic tilt). Among all the possible solutions I found, the most common were the stretches and other exercises to strengthen some weak muscles. The problem is, those exercises are only done two or three times a day for more or less 10 - 15mins and they only seem to help naturally keep a straight posture for less than 20mins after that, the struggle once again starts (trying to remember to keep the good posture).</p>
<p>I came across this posture braces online (both shoulder braces and back braces) which seem to help with both keeping the shoulders and the hips straight while wearing it.</p>
<p>I was thinking about combining both, keep doing the exercises and wearing a brace to maintain that posture for the rest of the day.</p>
<p>This brings me to my question:</p>
<p>Will wearing a brace on a daily basis (for let's say a month) help strengthen those weak muscles and allow the me to keep that good posture even after I stop using it, or can it worsen the situation by making the body dependent and weaker?</p>
|
[
{
"answer_id": 29566,
"author": "Sgetsch",
"author_id": 20096,
"author_profile": "https://fitness.stackexchange.com/users/20096",
"pm_score": 0,
"selected": false,
"text": "<p>Hmm, i dont think you will see the fruits after 1 month wearing the bracers. I think to bring you body back in a correct way needs time. Stretching, toning the right muscles and wear the bracers is the antidote. Maybe a roller foem can help you to.\nGood luck!</p>\n"
},
{
"answer_id": 29898,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 1,
"selected": false,
"text": "<p>It's probably bad form to just post a link as an answer, but honestly I don't think anyone could explain this better than Paul Ingraham on his blog PainScience, with the references and studies to back everything up: <a href=\"https://www.painscience.com/articles/posture.php\" rel=\"nofollow\">https://www.painscience.com/articles/posture.php</a> and <a href=\"https://www.painscience.com/articles/structuralism.php\" rel=\"nofollow\">https://www.painscience.com/articles/structuralism.php</a></p>\n\n<p>Regarding braces (this is about external braces for implants, but there's some carryover in ideas): <a href=\"https://www.painscience.com/biblio/external-back-braces-fail-to-relieve-pressure-on-vertebral-joints.html\" rel=\"nofollow\">https://www.painscience.com/biblio/external-back-braces-fail-to-relieve-pressure-on-vertebral-joints.html</a></p>\n\n<p>Some key points:</p>\n\n<ul>\n<li>It's probably best not to attempt to change your posture if it's just out of principle rather than a serious medical need.</li>\n<li>Bracing may not do much at all, and if it does something it is more likely to cause a dependence and weakening of the muscles. It could be somewhat useful as a tactile feedback cue to correct your posture.</li>\n</ul>\n"
}
] |
2016/04/17
|
[
"https://fitness.stackexchange.com/questions/29551",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19705/"
] |
29,556 |
<p>Now that I've hit middle age, I find that my back is often stiff in the mornings and that it doesn't wear off until mid-afternoon. I also discovered I can't do the Fullerton "stand test" (sit down on the floor unaided, then stand back up without using hands) without using one hand on rising. Neither of these augers well for my future fitness.</p>
<p>I am not sedentary or overweight: I cycle to and from work, which takes about 20 minutes each way and includes a hill in each direction. I tend to walk or cycle rather than taking the card, and I occasionally walk and cycle for pleasure when I have the chance, which isn't often. But while these may be helping me maintain baseline cardiovascular fitness, they're not working on my core strength and balance.</p>
<p>Can you suggest some short exercises I can do of a morning, without specialist equipment, that will specifically help me with balance and both flexibility and strength in my legs and back? It'd be nice to be able to touch my toes again :)</p>
|
[
{
"answer_id": 29557,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>Short exercises I can do of a morning, without specialist equipment, that will specifically help me with balance and both flexibility and strength in my legs and back?</p>\n\n<p>Look to reddits r/bodyweightfitness for more help with these but here is a list of the recommended exercises:</p>\n\n<p><strong>Leg Work (progression)</strong></p>\n\n<ul>\n<li><a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/playground/squat\" rel=\"nofollow\">Squat Progression</a> </li>\n<li><a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/playground/pistol-squat\" rel=\"nofollow\">Pistol Squat Progression</a> </li>\n<li><a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/playground/deep-step-up\" rel=\"nofollow\">Deep Step-Up</a> </li>\n<li><a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/playground/shrimp-squat\" rel=\"nofollow\">Shrimp Squat Progression</a> (work in progress) </li>\n<li><a href=\"https://youtu.be/2C-uNgKwPLE?t=57s\" rel=\"nofollow\">Bulgarian Split Squat</a> </li>\n<li><a href=\"https://www.youtube.com/watch?v=7uA1PLNIWK8\" rel=\"nofollow\">Single Leg Deadlift</a></li>\n</ul>\n\n<p>For more, <a href=\"http://strengthunbound.com/comprehensive-list-of-leg-exercises/\" rel=\"nofollow\">click here</a></p>\n\n<p><strong>Core Work (progression)</strong></p>\n\n<ul>\n<li><a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/playground/l-sit-progression\" rel=\"nofollow\">L/V Progression</a></li>\n<li><a href=\"http://www.reddit.com/r/bodyweightfitness/wiki/playground/compression-work\" rel=\"nofollow\">Compression work</a></li>\n<li><a href=\"http://www.reddit.com/r/bodyweightfitness/wiki/playground/bodyline-work\" rel=\"nofollow\">Bodyline Work</a></li>\n<li><a href=\"http://www.reddit.com/r/bodyweightfitness/wiki/playground/hanging-leg-raises\" rel=\"nofollow\">Hanging Leg Raises</a></li>\n</ul>\n\n<p><strong>Stretches</strong>\nBy completing the exercises above to full range-of-motion. You will end up gaining a good degree of flexability. However, there are a vast playground of stretches you can do. It is a little open ended to say you want to stretch your \"back and legs\" so I would recommend googling \"Stretch for {activity}\" i.e. <em><a href=\"https://www.google.co.uk/?gfe_rd=cr&ei=s8sUV5vJEfLS8AeSkKrICQ&gws_rd=ssl#q=Stretch%20for%20touching%20toes\" rel=\"nofollow\">Stretch for touching toes</a></em></p>\n"
},
{
"answer_id": 29561,
"author": "Nickolouse",
"author_id": 20042,
"author_profile": "https://fitness.stackexchange.com/users/20042",
"pm_score": 1,
"selected": false,
"text": "<p>I personally use a YouTube yoga channel and just do the mellow beginners videos in the morning. There are a lot of options and different people providing videos so with a little investigation I would suspect you could find something that fits your style and time availability. You don't need any specialty equipment and it works balance, core and flexibility. I personally like <a href=\"https://www.youtube.com/user/yogawithadriene/videos\" rel=\"nofollow\" title=\"YogaWithAdriene\">this</a> instructors style and pace. </p>\n"
},
{
"answer_id": 29565,
"author": "Stefan",
"author_id": 20095,
"author_profile": "https://fitness.stackexchange.com/users/20095",
"pm_score": -1,
"selected": false,
"text": "<p>Hmm, never heard something about Feldenkreis? <a href=\"https://en.m.wikipedia.org/wiki/Feldenkrais_Method\" rel=\"nofollow\">https://en.m.wikipedia.org/wiki/Feldenkrais_Method</a></p>\n\n<p>I love sport. I'm not superstitious. I think it relax and stretch the muscles and tends in places that are very difficult to stretch. For example after 20 min working on the neck the circumference roundabout is larger. Same for other joints.</p>\n\n<p>I thing Feldenkreis helps you to know your body better inside and how it work. + it will stretch you body considerably after 1 month exercise.</p>\n\n<p>Sorry for my english...</p>\n"
},
{
"answer_id": 29695,
"author": "daleonpz",
"author_id": 20223,
"author_profile": "https://fitness.stackexchange.com/users/20223",
"pm_score": 0,
"selected": false,
"text": "<p>For lower back and lower body strength , mobility and flexibility you can do the check out the following links: </p>\n\n<p><a href=\"https://www.youtube.com/watch?v=4BOTvaRaDjI\" rel=\"nofollow\">Foundation workout</a> </p>\n\n<p><a href=\"https://www.youtube.com/watch?v=xPwG2hqnOx0\" rel=\"nofollow\">Ido's Squat Clinic Routine - Mobility </a> </p>\n"
}
] |
2016/04/18
|
[
"https://fitness.stackexchange.com/questions/29556",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8702/"
] |
29,559 |
<p>I've been trying to build muscle/burn fat/generally get in shape for the past two months, but I have not been noticing much difference in my appearance. I don't expect to have lost 10lbs, but I can at least tell I'm making a bit of progress because I can lift a little more or run a little longer. </p>
<p>I don't bother weighing myself since I figure that, since I'm both trying to burn fat and build muscle, my weight may not be an accurate representation of progress. Some people might try measuring their waist and keeping track of that, but most of my excess fat does not actually sit on my waist. </p>
<p>Are there any other methods I can use to try to keep track of my physical progress?</p>
<p>Update: </p>
<p>Some new context is that I've realized that my insulin resistance can affect my ability to burn fat. So, I may be building muscle, but not losing much fat, making it hard to see progress. With this in mind, what can I do?</p>
|
[
{
"answer_id": 29567,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 2,
"selected": false,
"text": "<p>Take pictures. I assume you're still a beginner, hence trying to gain muscle and lose fat at the same time. This is only achievable by beginners because the body is not used to the exercising/weightlifting yet.</p>\n\n<p>Take pictures once a week/month to keep track of progress. The reason you don't see progress in the mirror is because you look at your daily progression and compare to yesterday. If you compare to last month and you lost 5lbs, you see the difference 5lbs made.</p>\n\n<p>Another way is to check if your clothes still fit. Muscle is denser than fat, so your waist line will be smaller and your pants should start to feel loose.</p>\n"
},
{
"answer_id": 29581,
"author": "Adam Gent",
"author_id": 386,
"author_profile": "https://fitness.stackexchange.com/users/386",
"pm_score": 0,
"selected": false,
"text": "<p>Hydrostatic weighing is your best bet. For roughly the price of a massage (typically less) a company will tell you your <strong>exact</strong> BF %.</p>\n\n<p>You will have to google around to see if there is a company near you but if there is you can at least get a baseline and then reschedule for a follow up. </p>\n"
}
] |
2016/04/18
|
[
"https://fitness.stackexchange.com/questions/29559",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
29,584 |
<p>My goal is to build muscle size. There is lot of information online which says like <a href="http://www.bodybuilding.com/fun/31-arnold-approved-training-tips.html" rel="nofollow">Arnold</a> says(3rd point) you need to lift heavy to increase muscle size and there's other information as well like on this <a href="http://www.flexonline.com/training/light-vs-heavy-weight" rel="nofollow">Flex</a> website you need to lift light to increase your muscle size. What should I do? Lift heavy or lift light to increase my muscle size?</p>
|
[
{
"answer_id": 29587,
"author": "Eric Li",
"author_id": 16171,
"author_profile": "https://fitness.stackexchange.com/users/16171",
"pm_score": -1,
"selected": false,
"text": "<p>Muscle size increases when exercise causes microtears in your fibres, and your body recovers. The repair process strengthens the muscles by increasing its size.</p>\n\n<p>You can microtear your muscles both ways (heavy and light), although the standard rep scheme for bodybuilding is 3x8 (heavy enough to tear effectively, and light enough that you can tear multiple times).</p>\n\n<p>PPL is a popular weightlifting routine to build muscle size (<a href=\"https://www.google.ca/search?q=ppl+routine&oq=ppl+routine&aqs=chrome.0.0l6.2447j0j7&sourceid=chrome&ie=UTF-8\" rel=\"nofollow\">https://www.google.ca/search?q=ppl+routine&oq=ppl+routine&aqs=chrome.0.0l6.2447j0j7&sourceid=chrome&ie=UTF-8</a>).</p>\n\n<p>Also, your body releases more anabolic hormones when you lift heavy, while it releases catabolic hormones when you lift light. </p>\n\n<p>All in all, you can't go wrong with 3x8. (under 6 reps taxes more your CNS [central nervous system] than tears your muscles - for example, at 8 reps, each rep tears the muscle by 0.1%, while at 5 reps each rep tears the muscle by 0.12% (20% increase), you tear 3 x 0.8% = 2.4% with 3x8, and only 3 x 0.6% = 1.8% with 3x5).</p>\n"
},
{
"answer_id": 29591,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>You want to increace the size of your muscles, this process is called muscle hypertrophy and it involves an increase in size of skeletal muscle through a growth in size of its component cells. </p>\n\n<p>Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which focuses more on increased myofibril size.</p>\n\n<p>Generally speaking, the effects of exercise are thus:</p>\n\n<ol>\n<li>1-6 reps (>85% 1RM) of work is generally accepted/acknowledged towards building Myofibril Hypertrophy (actual muscle fiber hypertrophy). Also <strong>increases overall strength</strong> (which influences #2 and #3) [1]</li>\n<li>6-12 reps (70-85% 1RM) is work is generally accepted/acknowledged towards building Sarcoplasmic Hypertrophy (tissues surrounding the muscle fibers). [1]</li>\n<li>12+ reps (<70% 1RM) develops mitochondria and fatigue resistance of a muscle, particularly Type I, predominantly aerobic fibers. Also allows you to tolerate more total work capacity. Note: Lower-intensity, longer-duration aerobic exercise generally does not result in very effective tissue hypertrophy; instead, endurance athletes enhance storage of fats and carbohydrates within the muscles [2]</li>\n</ol>\n\n<p>So matter of fact, <strong>it is not better or worse to lift light or heavy, they just lead to slightly different outcomes</strong>.</p>\n\n<p>Based on the information above, my recommendation is to lift a wide variety of rep ranges from high intensity (which means low reps, high weight) to medium intensity (traditional 8-12 body building approach) to light intensity (endurance fiber training/fatigue resistance up in reps of 15-50 in some cases) at various times in your program. </p>\n\n<p><strong>TL;DR:\nJust lift, both light for high reps and heavy for less reps.</strong></p>\n\n<p><em><a href=\"https://en.wikipedia.org/wiki/Talk%3AMuscle_hypertrophy\" rel=\"nofollow\">Note, the principles behind muscle growth are still debated</a></em></p>\n\n<p>[1] Kraemer, William J.; Zatsiorsky, Vladimir M. (2006). Science and practice of strength training. Champaign, IL: Human Kinetics. p. 50. ISBN 0-7360-5628-9. </p>\n\n<p>[2] van Loon LJ, Goodpaster BH (2005). \"Increased intramuscular lipid storage in the insulin-resistant and endurance-trained state\". Pflügers Archiv - European Journal of Physiology 451 (5): 606–16. doi:10.1007/s00424-005-1509-0. PMID 16155759.</p>\n"
},
{
"answer_id": 29595,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 1,
"selected": false,
"text": "<p>You'll need to do both to some extent, and as always it depends on context.</p>\n\n<h2>Notes on the articles linked</h2>\n\n<p>Firstly the Arnold article also mentions he recommends doing higher reps at a lighter weight (8-12 reps) for some exercises so the \"going heavy\" recommendation isn't absolute.</p>\n\n<p>Secondly the VERDICT in the Flex article is an example of misconstrued conclusions. The study involved doing 4 sets of 4 on the leg extension, compared to 4 sets of around 25. 4x4 on leg extensions is useless for testing the effect of heavy weights, no one does that in real life. What we can take from this article is an indicator about the effectiveness of high rep sets on isolation movements (legs particularly) for building muscle, but we probably can't take away information on the effectiveness of heavy reps. Regardless, the SENTENCING part at the end is solid and as you can see promotes a variety of rep ranges.</p>\n\n<p>So frankly the solution is to do a variety of rep ranges.</p>\n\n<p>Sarcoplasmic vs Myofibrillar hypertrophy is a fuzzy area in current literature, I wouldn't bother worrying about it. What we do reliably know is that volume (how much work you do, more sets or more reps at more weight is more volume) is the primary driver of hypertrophy.</p>\n\n<h2>What should I do?</h2>\n\n<p>Do the bulk of your muscle building work in the 8-12 rep range as it's been repeatedly shown to allow for the most work in an efficient time period in a safe manner.</p>\n\n<p>Do some of your main compound lifts lower (3-8 reps) and push for strength on them.</p>\n\n<p>Do some of your isolation work higher (above 12 reps to as high as you like) for the size building benefits this rep range offers too.</p>\n\n<p>Always bear in mind regardless of this: none of your lifting should be \"easy\". Whether heavy or light you are going to want to push yourself on every set to give your body a reason to grow. If you're just coasting gym workouts you won't get anywhere. You don't need to kill yourself in the gym either, but find that balance.</p>\n"
}
] |
2016/04/20
|
[
"https://fitness.stackexchange.com/questions/29584",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20120/"
] |
29,585 |
<p>I started the 5x5 SL program 2-3 months ago, and have had doubts about the quality of my barbell rows. I do them like Mehdi suggests: <a href="http://stronglifts.com/barbell-row/" rel="nofollow">http://stronglifts.com/barbell-row/</a></p>
<p>Though I hear that it can be difficult to really feel it when you start out, I don't feel it in my back, but in my glutes, hams, and my quads, which I think is strange.</p>
<p>I tried doing Yates rows and felt it significantly more in my back.</p>
<p>Why would that be?</p>
<p>If I feel it more with Yates, should I do those instead, or is something still happening with the Pendlay rows even though I can't feel it?</p>
|
[
{
"answer_id": 29594,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p><em>"Glenn Pendlay said, all Barbell Rows should be Pendlay Rows because it’s more effective."</em></p>\n<p>Upper-back: You must <strong>pull your shoulder-blades back at the top</strong> to get the bar to your chest. This works your broadest back muscle that give you a v-shape: your lats ((latisimus dorsi). It also works your traps, rear shoulders and all the small muscles of your upper-back.</p>\n<p>Read more: <a href=\"http://stronglifts.com/barbell-row/#Common_Issues\" rel=\"nofollow noreferrer\">http://stronglifts.com/barbell-row/#Common_Issues</a></p>\n<p>edit:\n<strong>Why should you not switch to Yates Rows while on stronglifts?</strong></p>\n<ul>\n<li><p>Targeting the “lower lats” is a waste of time. Your lattissimus dorsi is one muscle that runs from your arm to your lower back. How low it attaches to your spine depends on your genetics. Yates Rows can’t change your lat attachments. Yates Rows can’t turn tendons into muscle. The only thing you can do is increase the size of your lat muscles as a whole. The best way to train your lats is with heavy Deadlifts and Barbell Rows. Deadlifts force you to keep the bar close using your lats. Barbell Rows force you to lift the weight using your lats. Strengthening your lats increases their muscle size. It gives you a v-shape because your lats are your broadest back muscle. Your genetics determine the final shape of your back. But combined with a healthy self-esteem, you’ll be happy with the result.</p>\n</li>\n<li><p>Yates Rows are indeed easier than Barbell Rows. The underhand grip on Yates Rows uses more biceps. This makes Yates Rows easier for the same reason Chinups are easier than Pullups. More muscles working is more strength. But few wrists and elbows can handle an underhand grip on Yates Rows. They’ll usually hurt, especially if you grip too wide and lack flexibility. Dorian Yates stopped rowing underhand after <strong>tearing his biceps</strong>.</p>\n</li>\n<li><p>Yates Rows are also easier because the range of motion is shorter. Your torso is incline and the bar touches your belly. On Barbell Rows the bar starts on the floor and your torso is horizontal. You must move the bar over double the distance to hit you chest.</p>\n</li>\n<li><p>Barbell Rows use more muscles and strengthen them over a longer range of motion. That’s why they’re harder but also more effective to gain strength and muscle.</p>\n</li>\n<li><p>Barbell Rows are a more natural movement than Yates Rows. Barbell Rows are similar to rowing on a boat. Your torso stays perpendicular while you row the resistance to you. Your torso moves slightly back and forth to add momentum. This helps your upper-back and arms row the weight. You wouldn’t row a boat by keeping your torso incline like on Yates Rows. You row like on Barbell Rows because it’s more effective.</p>\n</li>\n<li><p>You can’t use your hip muscles on Yates Rows. Your back starts incline and remains incline for the duration of the set. Your upper-back and arms have to lift the weight alone. With Barbell Rows each rep starts on the floor. You can open your hips to get the bar moving. This helps your upper-back and arms handle heavier weights. And as long as your torso doesn’t rise more than 15°, it won’t take work away from these muscles.</p>\n</li>\n<li><p>Yates Rows are stressful on your lower back. Your torso stays incline the whole set. Your lower back must stay neutral to avoid compression of your spinal discs. If your trunk muscles get tired mid-set, your spine will bend. This can cause injury. Barbell Rows are safer because each rep starts on the floor. Your lower back gets a break between reps. And you can set it neutral and tight to avoid lower back rounding on your next rep. Barbell Rows are safer and more effective. Don’t do Yates Rows. Do Barbell Rows</p>\n<p>Read more: <a href=\"http://stronglifts.com/barbell-row/#Barbell_Row_Variations\" rel=\"nofollow noreferrer\">http://stronglifts.com/barbell-row/#Barbell_Row_Variations</a></p>\n</li>\n</ul>\n"
},
{
"answer_id": 29620,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>The barbell row is a beast. It depends how you are executing them. Are you stretching the back when you let the barbell down? By that I mean you should use the full range of motion.</p>\n\n<p>I would recommend the following:</p>\n\n<ul>\n<li>try to maintain a near 90° angle with your torso</li>\n<li>let the arms fully extend and your shoulder blades too...</li>\n<li>use a grip-width as you would do a bench press</li>\n<li>pull the barbell to your belly and squeeze the shoulder blades together hard</li>\n<li>if having the barbell at you stomach or chest, keep the weight there for a second, dont let it down immediately </li>\n<li>try to 'feel' the muscle during the lift</li>\n</ul>\n"
},
{
"answer_id": 29678,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 0,
"selected": false,
"text": "<p>I'd recommend doing Yates rows if you can feel it in your back. Right now it sounds like your method of doing Pendlay rows is not working for you. Doing Yates rows will not affect StrongLifts negatively.</p>\n\n<p>People are being helpful suggesting how to fix your form to make Pendlays work for you, but frankly you need to weigh up the pros and cons of even going down that route.</p>\n\n<p>Pros of fixing form and doing Pendlays: you can do a slightly strength oriented movement. Not much else really.</p>\n\n<p>Cons: you have to spend time and effort working on form, not progressing, you may not ever \"get\" the correct form anyway so the time could just be wasted.</p>\n\n<p>If your goals are just to get bigger and stronger, don't bother with Pendlays. Just do Yates.</p>\n"
}
] |
2016/04/21
|
[
"https://fitness.stackexchange.com/questions/29585",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19532/"
] |
29,586 |
<p>I have noticed that I grind out the last 1 to 2 reps of my back squat for the last 2 to 3 sets.</p>
<p>Sometimes this involves doing something funky with my hips or knees, which I don't like, but I have the urge to do what it takes to finish the rep.</p>
<p>I know that technique is critical, so should I resist this urge and instead fail the rep? Or should I push myself and finish it?</p>
<p>If it makes a difference, I'm doing the SL 5x5 program.</p>
|
[
{
"answer_id": 29588,
"author": "Eric Li",
"author_id": 16171,
"author_profile": "https://fitness.stackexchange.com/users/16171",
"pm_score": 3,
"selected": false,
"text": "<p>Injuries will hinder your progress more than lifting lighter.</p>\n\n<p>Focus on technique if you want long term gains.</p>\n"
},
{
"answer_id": 29593,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Have a dive through the 5x5 website squat page <a href=\"http://stronglifts.com/squat/\" rel=\"nofollow\">here</a></p>\n\n<p>In summary, you don't count reps with bad form. If you complete a set of 5 with 1 bad form rep then you only record 4 for that set. This will cause you to repeat the same weight or de-load next session (automatically if you are using the app).</p>\n"
},
{
"answer_id": 29619,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>That depends on your goals. For pure strength you should avoid going to failure or doing grinders, as soon as technique gets bad, stop there ex usually let 2 reps in the tank.</p>\n\n<p>For building some mass you can go to failure and should more then less and I would use some slightly lighter weight not to injure myself. You can imagine that your form will suffer short before failure ...</p>\n\n<p>Running something like SL5X5 it is recommended to having a technique and strength related focus... style of training. As for pure mass building there are better protocols. </p>\n\n<p>Hope that helps.</p>\n"
},
{
"answer_id": 29623,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 4,
"selected": true,
"text": "<p>There's acceptable \"grind\" and unacceptable grind, and I don't trust novices to tell the difference. Someone in your position--which I assume means, a beginner doing a novice program with an unfamiliar exercise--should not try to make this distinction oneself, but rather get a trusted coach to review your form in person, or do an online form check using video and a forum one trusts.</p>\n\n<p>In general, if grinding just means a small deviation from perfect form, that can be fine. But grinding can also mean not hitting full depth, losing tightness at the bottom, \"good morning-ing\" the squat, tremendous \"butt wink\", and other significant and problematic form errors, and those aren't OK.</p>\n"
}
] |
2016/04/21
|
[
"https://fitness.stackexchange.com/questions/29586",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19532/"
] |
29,589 |
<p>What is the best crawl that helps to broaden your shoulders?</p>
<p>Is is possible to tell that theres a crawl, according to the specific movements, better than the others for this aim?</p>
|
[
{
"answer_id": 29592,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>I have broken down the main strokes into their activated muscle groups. Note, you will have to do a lot (and I mean a lot) of swimming to see a big increase in your shoulders. It would be more efficient to follow a bodybuilding/powerlifting programme.</p>\n\n<p><strong>Freestyle and Backstroke</strong></p>\n\n<ul>\n<li>Core abdominal and obliques are important in rotating the torso for a longer stroke.</li>\n<li>Hip flexors are used to maintain a compact and steady kick.</li>\n</ul>\n\n<p><strong>Butterfly</strong></p>\n\n<ul>\n<li>Core abdominal and lower back muscles lift the body out of the water when breathing.</li>\n<li>Glutes ensure the legs move as one like a dolphin or mermaid.</li>\n</ul>\n\n<p>Breaststroke\n - Pectoral and Latissimus dorsi muscles are used to sweep the arms inwards against the water.\n - Glutes and Quadriceps muscles power the breaststroke kick.</p>\n\n<p><a href=\"https://i.stack.imgur.com/dO7ud.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/dO7ud.jpg\" alt=\"enter image description here\"></a></p>\n\n<h2>TL;DR Butterfly.</h2>\n\n<p><a href=\"https://www.myactivesg.com/sports/swimming/how-to-play/did-you-know/what-muscle-groups-do-swimming-develop\" rel=\"nofollow noreferrer\">[source]</a></p>\n"
},
{
"answer_id": 29605,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 3,
"selected": false,
"text": "<p>The shoulder muscles that contribue to the broad shape are primarily the deltoid muscles. This is the muscle that forms the bulk of the shoulder muscle mass, with three heads (Anterior, medial and posterior) that inserts on the humerus.</p>\n\n<p>This muscle is primarily involved with shoulder abduction, or moving the upper arm out away from the body. So for swimming, all the traditional racing strokes (front/Australian crawl, backstroke, breaststroke and butterfy) will work the shoulders.</p>\n\n<p>There are some differences, and things to consider however. </p>\n\n<ul>\n<li>Front crawl - Will mostly work the anterior (front) and medial (middle) portions of the deltoid, and the biggest portion of the stroke where the muscle is used is while the arm is in the air, so minimal resistance and lots and lots of repetitions.</li>\n<li>Butterfly - One of two strokes with the longest range of motion for the front and middle deltoid, with some involvement of the posterior (rear) deltoid at the beginning of the arm recovery (As the arms are coming out of the water). This stroke tends to be a bit more explosive than the others as both arms are out of the water at the same time and needing to recover to the front very quickly.</li>\n<li>Backstroke - The other stroke with the longest ROM, and the stroke that will (arguably) work the rear deltoids the most, as all of the motion is up and backwards.</li>\n<li>Breaststroke - This stroke alongside the butterfly will work the front/middle portions of the shoulders quite heavily as the stroke recovery is underwater, and hence against resistance. It's a toss up as to whether this will work the delts more than the butterfly.</li>\n</ul>\n\n<p>As JJosaur points out, however, while swimming will give you fairly defined shoulders, it's not going to layer slabs of muscle over the shoulder area. Part of the reason that swimmers appear to have such huge shoulders is because of the large lats and extreme taper into the waist. Additionally, given the emphasis on the front/middle delts, many swimmers appear to be slump shouldered because the front portion of the muscle overpowers the rear and pulls the shoulders forward. If you do a lot of swimming, you should supplement with dry land training as well.</p>\n"
}
] |
2016/04/21
|
[
"https://fitness.stackexchange.com/questions/29589",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18245/"
] |
29,596 |
<p>What is the difference for my abs between raising my legs, and raising my body? </p>
<p>I've heard that the whole lower abs/upper abs training is BS. It's like trying to train the lower or upper biceps. </p>
|
[
{
"answer_id": 29597,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>In terms of developing the strength of your abdominals, both will work. </p>\n\n<p>Different exercises activate different muscles more or less. Generally, you cannot split out upper and lower abdominals by exercise and both mentioned exercises will activate both.</p>\n"
},
{
"answer_id": 29598,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>From personal experience, albeit without professional experience or references to back it up, crunches tend to feel like they're only really working the front of the abdomen, while leg lifts always feel like they engage more of the sides, possibly due to differences of stability and how far off of straight legs can go versus the torso.</p>\n"
},
{
"answer_id": 29600,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 4,
"selected": false,
"text": "<p>First let's see how the exercises square up on the whole.</p>\n\n<p>Studies have been performed regarding the EMG (electromyography) activity for various abdominal muscles in a variety of exercises. You will find the results for the exercises in stimulation of the rectus abdominis and obliques, relative to the traditional crunch, in this Wikipedia section: <a href=\"https://en.wikipedia.org/wiki/Abdominal_exercise#Types_of_abdominal_exercises_and_effectiveness\">https://en.wikipedia.org/wiki/Abdominal_exercise#Types_of_abdominal_exercises_and_effectiveness</a></p>\n\n<p>For the durability of this answer I'll reproduce the table here:</p>\n\n<pre><code>Activity in rectus abdominis Activity in obliques\nExercise Mean activity Exercise Mean activity\n\nBicycle crunch 248% Captain's chair 310%\nCaptain's chair 212% Bicycle crunch 290%\nExercise ball 139% Reverse crunch 240%\nVertical leg crunch 129% Hover 230%\nTorso track 127% Vertical leg crunch 216%\nLong arm crunch 119% Exercise ball 147%\nReverse crunch 109% Torso track 145%\nCrunch with heel push 107% Crunch with heel push 126%\nAb roller 105% Long arm crunch 126%\nHover 100% Ab roller 101%\nTraditional crunch 100% Traditional crunch 100%\nExercise tubing pull 92% Exercise tubing pull 77%\nAb rocker 21% Ab rocker 74%\n</code></pre>\n\n<p>From this study, the highest mean activity is to be found in the captain's chair exercise (also known as power tower or knee raise station) and the bicycle crunch maneuver, which exceed the other activities rather dramatically on the rectus abdominis.</p>\n\n<p>There has also been some tests done by Bret Contreras, who looked at a larger number of exercises, but did all tests himself meaning there's far less data points to extrapolate from. Here is the article: <a href=\"https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises\">https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises</a></p>\n\n<p>The conclusion here was that chin-ups, hanging leg raises and the ab wheel had the highest mean activity for the rectus abdominis, ab wheel (from feet and from knees) and body saw for internal obliques and ab wheel (from feet), hanging leg raises and bodysaw for external obliques.</p>\n\n<p>As you can see there doesn't seem to be a consensus amongst there articles, although I'd say the actual study would be the most reliable. The hanging leg raise and captain's chair are very similar and an excellent workout provided you focus on using your abdominal muscles and not just the hip flexors.</p>\n\n<p>From the data it seems like the reverse crunch (raising your legs) is a better option than the traditional crunch (especially for the obliques), and leg raises or captain's chair an all-around superior option.</p>\n\n<p>Now as for upper/lower muscle groups, the Wikipedia article claims that a crunch with the arms stretched out over your head (effectively lengthening the moment arm) will result in increased activation of the upper abs, although I'm a bit wary of the reference.</p>\n\n<p>The Bret Contreras article references previous tests of his that claim that different exercises do vary between the ratio of upper/lower ab recruitment. </p>\n\n<p>A study referenced in this article shows activation of lower and upper rectus abdominis: <a href=\"https://www.acefitness.org/prosourcearticle/4934/can-you-train-upper-and-lower-abs-separately\">https://www.acefitness.org/prosourcearticle/4934/can-you-train-upper-and-lower-abs-separately</a></p>\n\n<p>There are big differences between the general activation for various exercises but insignificant differences between upper and lower ab activation.</p>\n\n<p><s>All in all, there doesn't appear to be much evidence that exercise choice will greatly affect upper/lower activity ratio, but there is evidence that there's a big difference between exercises in general utility.</s></p>\n\n<p>EDIT: I've done some more digging and am going to have to revise my above answer. I've found two studies (which are very similar) that deal with this question:</p>\n\n<ul>\n<li>Journal of Sports Science and Medicine, 2011, 10, 322-327. \"Selective activation of the rectus abdominis muscle uring low-intensity and fatiguing tasks\"</li>\n<li>\"Muscle Activity in Upper and Lower Rectus Abdominus During Abdominal Exercises\"</li>\n</ul>\n\n<p>Links, in order:</p>\n\n<ul>\n<li><a href=\"http://www.leb.usp.br/andfkohn/SELECTIVE%20ACTIVATION%20OF%20THE%20RECTUS%20ABDOMINIS%20MUSCLE%20DURING%20LOW-INTENSITY%20AND%20FATIGUING%20TASKS.pdf\">http://www.leb.usp.br/andfkohn/SELECTIVE%20ACTIVATION%20OF%20THE%20RECTUS%20ABDOMINIS%20MUSCLE%20DURING%20LOW-INTENSITY%20AND%20FATIGUING%20TASKS.pdf</a></li>\n<li><a href=\"http://www.archives-pmr.org/article/S0003-9993%2896%2990195-1/pdf\">http://www.archives-pmr.org/article/S0003-9993%2896%2990195-1/pdf</a></li>\n</ul>\n\n<p>In these studies there is a comparison between a supine trunk raise (or curl up, a crunch where the chest is raised towards the knees while maintaining leg position) and a posterior pelvic tilt exercise (a lying leg raise, where the pelvis is tilted towards the chest while maintaining upper torso position). The conclusions seem to be that separate portions (upper/lower) of the rectus abdominis can, at least in part, be individually activated. Furthermore, the ratio of the upper rectus abdominis activity to that of the lower, was much greater for the curl up exercise than for the leg raise.</p>\n\n<p>So not only do certain exercises seem much more effective than the traditional crunch, it does appear that you can indeed train specifically for upper or lower abdominals, at least where the rectus abdominis is concerned. It seems possible that any exercise where posterior pelvic tilt is favored (which is the case for the captain's chair exercise and reverse crunch) will put emphasis on the lower RA, while exercises favoring the upper trunk (like the traditional crunch) would emphasize the upper RA. I should hasten to say that the studies can't be generalized like that (it's speculation on my part) and also that this concerns <strong>relative</strong> recruitment of the upper and lower portions. The leg raises still worked the upper RA considerably.</p>\n"
},
{
"answer_id": 29601,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 1,
"selected": false,
"text": "<p>Anything that either causes your ribcage to curl down towards your pelvis, or or pelvis to curl up towards the ribcage will work primarily the abdominals, with support from the obliques and hip flexors. If the spinal column doesn't flex, you're not really using the abdominals except as in support.</p>\n\n<p>By that I mean that if by leg raises you mean keeping your legs straight and just lifting them (<a href=\"https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSED7-9qGcTm9RXEnSwCnCO05hpMxwd02M7-vQrDemQdjewSfFGuA\" rel=\"nofollow\">as seen in this picture</a>), then you are only minimally using the abdominals as support, and the primary motivation for the exercise comes from the hip flexors.</p>\n"
}
] |
2016/04/21
|
[
"https://fitness.stackexchange.com/questions/29596",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20124/"
] |
29,606 |
<p>I am 5.8" and 67k. My chest is 38" bt belly at the middle 34, which is full of fat in lower abdomen. It seems really bad. I do not need a six pack but a lean abdomen. Plz help me to get rid of the belly...</p>
|
[
{
"answer_id": 29609,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 2,
"selected": false,
"text": "<p>You cannot target fat burn to one specific part of your body. The only thing you can do is lose weight and eventually it will come off. I would recommend lifting some weights and making sure you get in enough protein so you don't lose muscle while you lose the fat you want to lose</p>\n"
},
{
"answer_id": 29610,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 1,
"selected": false,
"text": "<p>As yisrael said in his answer, so-called \"spot reduction\" through exercise is now generally regarded as a myth and impossible. But there can be other factors that affect fat distribution and how easily it accumulates. There's multiple studies showing an inverse relation between testosterone levels and abdominal fat, although some of it is specifically visceral fat (which can still add to waist size). Perhaps you should get your testosterone levels checked and see if they fall within normal levels.</p>\n\n<p>That said, you're slightly taller than me and the same weight. I've been strength training for over a year and also still have quite a bit of abdominal fat to lose. So I'd say you probably just need to bring the body fat percentage down.</p>\n"
},
{
"answer_id": 29617,
"author": "David Ward",
"author_id": 19426,
"author_profile": "https://fitness.stackexchange.com/users/19426",
"pm_score": 1,
"selected": false,
"text": "<p>There may be a lot of visceral fat in the abdomen, and round the heart which may explain the shape. This should be of some concern. The answer is the same however , regardless of the motives, be they vanity/pride or concern for health. More fat burning activity, and less fat producing eating, simple as that!\nDavid form Cornwall U.K</p>\n"
},
{
"answer_id": 29618,
"author": "Guildias",
"author_id": 20140,
"author_profile": "https://fitness.stackexchange.com/users/20140",
"pm_score": 1,
"selected": false,
"text": "<p>Just to add some advice for your problem (kinda got the same) :</p>\n\n<ul>\n<li><p>Don't starve yourselfs. Eat enough, but good nutriments. If you eat too much or bad aliments, you will take weights. But if you don't eat enough, you will loose some fat only temporally. Once you will eat a little more again, your body will stack more fat, just in case of another starvation. Just by eating proper meal, you can get ride of your problem. </p></li>\n<li><p>Don't try to do abs exercises everyday. The key is not training your abs, but to burn fat. You can't loose fat only on a part of your body. Try some cardio, like running, bicycle... Or some weight lifting move, to reinforce your body and gain muscles. </p></li>\n</ul>\n"
}
] |
2016/04/21
|
[
"https://fitness.stackexchange.com/questions/29606",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20131/"
] |
29,625 |
<p><strong>Background</strong></p>
<p>I've been fooling around with some variation in grip width on the bench press lately.</p>
<p>I've had a trainer help me find my "ideal" width, which I use most of the time. I.e. the width where my forearm stays as perpendicular as possible to the floor for most of the lift, while neither flaring nor tucking the elbows.</p>
<p>In these cases, my form looks like this. (Not me depicted, just an example.)</p>
<p><a href="https://i.stack.imgur.com/FBAHo.png" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/FBAHo.png" alt="enter image description here"></a></p>
<p>But I some times like to use a slighly more narrow grip - about a palm-width in on each hand. Just outside the shoulders. It looks something like this:</p>
<p><a href="https://i.stack.imgur.com/HlYPG.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/HlYPG.jpg" alt="enter image description here"></a></p>
<p><strong>Question</strong></p>
<p>What are the implications as far as muscle group intensities? Does it fill the role of <em>if your muscle X is weak, do more of this</em> for any particular muscle group?</p>
<p><em>This question is similar to, but not a duplicate of, <a href="https://fitness.stackexchange.com/questions/6105/bench-press-grip-width">Bench press grip width?</a>, as I am not looking to discover the optimal width, but simply clarify benefits/drawbacks of a slightly narrower-than-normal width.</em></p>
|
[
{
"answer_id": 29626,
"author": "Alex L",
"author_id": 16204,
"author_profile": "https://fitness.stackexchange.com/users/16204",
"pm_score": 3,
"selected": true,
"text": "<p>The major muscle groups in any variation of bench press are the pec major and minor, and the triceps (with various other muscles playing stabilizing roles).</p>\n\n<p>In general, the narrower one's grip, the more the triceps tend to become the primary mover. The <em>close-grip</em> bench press is, indeed, a vary popular accessory for people who have weaker triceps.</p>\n\n<p>In contrast, the wider one's grip, the more the pecs will tend to become the primary mover. This can be seen with flyes. The grip is extremely wide which allows the pecs to be the primary source for abducting the arms. A wider grip, though, does come with added risk to the shoulders which should be kept in mind when exploring an extra wide grip.</p>\n"
},
{
"answer_id": 33703,
"author": "NicoLA",
"author_id": 25037,
"author_profile": "https://fitness.stackexchange.com/users/25037",
"pm_score": 0,
"selected": false,
"text": "<p>Your optimal grip is that perfect medium between to close and too wide. You'll know it's the right grip because you'll feel a dominant chest contraction. If your grip is too close you'll feel it in your arms. If your grip is too wide you'll feel it in your front delts. </p>\n\n<p>Close grip bench press is great for triceps. It works well with the incline variation too.</p>\n\n<p>Wide grip bench press is very dangerous. It puts too much direct tension on the front delts that don't have alot of strength in the bench position. This can cause a tear in the delt or a rotator cuff injury. This is a very serious injury that you don't want to ever deal with.</p>\n\n<p>SO.... depending on what muscle you want to target, inter change a regular grip and close grip. You'll know when your grip is too wide when you start feeling pain in the shoulders.</p>\n"
}
] |
2016/04/22
|
[
"https://fitness.stackexchange.com/questions/29625",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8828/"
] |
29,628 |
<p>As question states, I can life a lot more on deadlift and squat by using a belt to brace against, why? Is it cheating? </p>
|
[
{
"answer_id": 29631,
"author": "Michał Zaborowski",
"author_id": 20149,
"author_profile": "https://fitness.stackexchange.com/users/20149",
"pm_score": 3,
"selected": false,
"text": "<p>In short - belt gives better stabilization. </p>\n\n<p>Why not to use it? Well, you wish to have great stabilization... You would like to use that muscles, not to support them. </p>\n\n<p>Is it cheating - since that is legal - it is not cheating. Same as wrist/knee stabilization, special pants. All that helps you lift higher values - if that is your target? On the other hand why use hooks? If you can't handle that much - leave it. You need to find out your balance, do not judge others, just do your job and be the best! :)</p>\n"
},
{
"answer_id": 29632,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 5,
"selected": true,
"text": "<p>I've often felt there were two aspects to using a weight belt. The first being the psychological sense of security that the belt provides. Belts make us feel “locked in” and ready to lift thus providing a positive framework to perform the lift.</p>\n\n<p>The second and more important aspect is the potential support that a belt provides thus reducing the opportunity of injury when lifting heavy. Two separate studies: <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/17047531\">Effect of a stiff lifting belt on spine compression during lifting</a> and <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/10619094\">Effects of abdominal belts on intra-abdominal pressure, intra-muscular pressure in the erector spinae muscles and myoelectrical activities of trunk muscles</a> concluded that </p>\n\n<blockquote>\n <p>“Wearing a tight and stiff back belt while inhaling before lifting\n reduces spine loading. This is caused by a moment generated by the\n belt rather than by the IAP. “</p>\n</blockquote>\n\n<p>and...</p>\n\n<blockquote>\n <p>“Wearing abdominal belts raises intra-muscular pressure of the erector\n spinae muscles and appears to stiffen the trunk. Assuming that\n increased intra-muscular pressure of the erector spinae muscles\n stabilizes the lumbar spine, wearing abdominal belts may contribute to\n the stabilization during lifting exertions. “</p>\n</blockquote>\n\n<p>So, belts may help prevent injury to the low back during heavy lifts and can increase performance from the stabilization they provide. On the negative side, however, using a belt may inhibit motor learning in the abdominal muscles as well as reducing the opportunity for the lower back to get stronger. </p>\n"
},
{
"answer_id": 29662,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 2,
"selected": false,
"text": "<p>As others have mentioned it increases IAP. An effect of it is that it may also allow your core muscles to fire harder by giving your CNS a reason to reduce limits on certain muscles.</p>\n\n<h2>It probably isn't cheating</h2>\n\n<p>I disagree with the apparently common belief that wearing a belt will reduce the opportunity for the lower back to get stronger. Numerous studies have found no significant decrease in spinal erector activity when training with a belt compared to without, in actuality one study found an increase in muscle activity. Sources at end.</p>\n\n<p>Add to that the anecdotal point that getting stronger with a belt also increases your beltless strength more or less directly, even if you don't train beltless during that time period.</p>\n\n<h2>Wear it. Most of the time</h2>\n\n<p>On the whole, wearing a belt increases your performance in the gym, which will help you achieve the goals of muscular size and strength. There are a few instances where it would be better to train beltless (if you train for a sport that doesn't depend on lifting maximal weights for example), but the bulk of your training should probably be done belted. It isn't cheating.</p>\n\n<p><strong>For a more detailed and highly recommended write up, refer to: <a href=\"http://strengtheory.com/the-belt-bible/\" rel=\"nofollow\">http://strengtheory.com/the-belt-bible/</a></strong></p>\n\n<p>Studies about spinal erector activity with and without a belt:\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/17047531\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/17047531</a>\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/10619094\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/10619094</a>\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/11932579\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/11932579</a>\n<a href=\"http://journals.lww.com/nsca-jscr/Abstract/1999/11000/The_Use_of_Lumbar_Supporting_Weight_Belts_While.14.aspx\" rel=\"nofollow\">http://journals.lww.com/nsca-jscr/Abstract/1999/11000/The_Use_of_Lumbar_Supporting_Weight_Belts_While.14.aspx</a>\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/2304406\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/2304406</a></p>\n"
},
{
"answer_id": 29680,
"author": "Dustin Kreidler",
"author_id": 16824,
"author_profile": "https://fitness.stackexchange.com/users/16824",
"pm_score": 3,
"selected": false,
"text": "<p>Previous answers all missed a crucial aspect... the belt works by allowing you brace your abdominals against it. It doesn't \"support\" the back. It allows YOU to better support your midline/trunk/core/fad-name-for-that-area more effectively. </p>\n\n<p>Generally, you should do as much work as you can without the belt (get used to generating that intra-abdominal force without something to push back on), but put it on when the reps get heavy (or the pauses in the bottom get long). That said, <em>practicing</em> with the belt, even at low weights, to get used to it, won't hurt either. </p>\n\n<p>It's not about your erector spinae. Its about how you set-up your breathing and contractile force to keep those erector spinae safe. </p>\n\n<p>To quote Mark Rippetoe (read everything he's ever produced, trust me):</p>\n\n<blockquote>\n <p>First, the lifter’s belt provides a way to increase the effectiveness\n of the muscular contractions around the thoracic and abdominal\n cavities during a heavy lift. It works by giving the muscles around\n the spine something to contract against, so that they can produce a\n harder isometric contraction with the belt than they can without it.\n Like throwing a wiffle ball versus a baseball, or like learning to\n clean with a piece of PVC instead of a barbell, it is hard to produce\n force against little or no resistance. The belt provides this\n resistance to the trunk muscles, and the result is a harder\n contraction when the belt is worn.</p>\n</blockquote>\n\n<p>From bodybuilding.com:</p>\n\n<blockquote>\n <p>Increasing intra-abdominal pressure is similar to inflating a balloon\n inside your abdominal cavity. The pressure inside the abdominal cavity\n pushes on the spine to support it from the inside, while the core\n muscles in the abdominal wall and lower back push on the spine from\n the outside. This inside and outside pressure acts to stabilize the\n spine and reduce the stress it receives when lifting heavy weights.\n This is how lifting belts can help to protect against back injuries\n during lifting. It's not due to the belt supplying the support, it's\n due to the way that the body reacts to the belt that supplies the\n spinal support.</p>\n</blockquote>\n\n<p>References and suggested reading:</p>\n\n<p><a href=\"http://startingstrength.com/resources/forum/archive/index.php/t-13539.html\" rel=\"noreferrer\">Want Stronger Abs? Use a Belt</a></p>\n\n<p><a href=\"http://startingstrength.com/article/the_belt_and_the_deadlift\" rel=\"noreferrer\" title=\"The Belt and the Deadlift\">The Belt and the Deadlift</a></p>\n\n<p><a href=\"http://www.bodybuilding.com/fun/3-key-benefits-of-wearing-a-weightlfting-belt.html\" rel=\"noreferrer\">3 Key Benefits of Wearing a Weightlifting Belt</a></p>\n"
}
] |
2016/04/23
|
[
"https://fitness.stackexchange.com/questions/29628",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
29,651 |
<p>OK - I know this has been discussed and over-discussed here, and all over the web - but for me, I cannot seem to find any solutions. I am hoping there are either professionals, or kindred-spirits with the same problem, who can offer some insights, advice or solutions.</p>
<p>The problem is that I get out of breath or leg fatigue = particularly when running (or walking) any kind of incline or stairs. The same thing happens when I do any kind of squat-like exercise.</p>
<p>When I run, essentially what happens is that I can run a few paces (20?) and then either my legs just get tired, or out of breath and I have to walk 10-20 paces. On a completely flat surface I can go up to 100 paces without stopping.</p>
<p>Before I get a deluge of knee-jerk advice, a few facts:</p>
<ol>
<li><p>I am in my late 40s, and in very good health and shape.</p></li>
<li><p>This problem has been with me since I can remember (in my 20s).</p></li>
<li><p><strong>I have had thorough medical workups - stress tests etc - from the Mayo clinic. In perfect health. (My wife and many friends are cardiologists).</strong></p></li>
<li><p><strong>I have been running for 15 years or more ... in the past 5 years I have been running an average of 8-11 miles, 3 times a week.</strong></p></li>
<li><p>In the past 18 months, I have run a few 10ks and a half marathon.</p></li>
<li><p>My running times have really never improved (due to this breathing/leg fatigue issue. The running times are embarrassingly bad (for someone who runs so much).</p></li>
<li><p>every other day I work out with weights, and do some stretching.</p></li>
<li><p>I have also tried combinations of vitamins and albuterol inhaler ... with no real effect (I measure almost everything about my runs ... from the temperature, elevations, to caffeine intake, sleep etc)</p></li>
<li><p>Maybe, in 1 out of every 30 runs, I have a few good uninterrupted stretches of running (100-200 paces) ... </p></li>
<li><p>in the half marathon last year (flat surface) I was able to run for an uninterrupted 1200 paces in one stretch.</p></li>
<li><p>Overall this breathing/leg problem has not gotten any better or worse over the past 5+ years, except that recently I moved to an area where my runs are always on some kind of slight incline. (incidentally my running does not improve all that much on the decline!)</p></li>
</ol>
<p>I am really running out of solutions and getting to the point where I don't want to run anymore.</p>
<p>Any insights from experienced runners? inexperienced? trainers? faith healers? I'll try anything any this point!</p>
<p>Thanks!</p>
|
[
{
"answer_id": 29659,
"author": "Amanda Simon",
"author_id": 20183,
"author_profile": "https://fitness.stackexchange.com/users/20183",
"pm_score": 1,
"selected": false,
"text": "<p>You might experience leg fatigue because of incorrect posture or technique while running. Running in a straight line and at a constant speed tends to be more efficient compared with running erratically or at various speeds. Lowering your center of gravity while running could increase your balance and power, making it easier to run without becoming fatigued.</p>\n"
},
{
"answer_id": 29661,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Your problem is either medical or expectation-based.</p>\n\n<p>Are you expecting it to be as easy? You are going uphill and so are working your muscles a lot more. You are in the Anaerobic zone for incline runs which is not the pleasant experience you will get when running in the aerobic zone. </p>\n\n<p>Go to a doctor and explain all of your ailments. You could ask to be taken through a fitness assessment at a clinic where they will measure your VO2 and heart rate, this may help diagnose your problem if you have one.</p>\n\n<p>Alternatively, go running up hills. If you have no medical ailments then your body will adapt over time and you will get better at running up them.</p>\n"
}
] |
2016/04/25
|
[
"https://fitness.stackexchange.com/questions/29651",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19526/"
] |
29,653 |
<p>I am 128 Kgs.</p>
<p>I have been escaping most physical problems but recently 2 things caught my attention:</p>
<ol>
<li><p>Pain in knees when subjected to prolonged cold weather/sitting in a position for too long. I am scared to death about this.</p></li>
<li><p>A lot of my clothes don't fit me. I hate having to kill my dressing sense, just to find a pair of clothes that fit.</p></li>
</ol>
<p>Please suggest some exercises that can help me lose weight/fat. I know about cardio and lifting etc. I want to know that I am doing enough to lose weight.</p>
<p>This question may be too generic for you all but I have been listening to a hundred opinions. I have begun doing weights lately, but they don't seem enough to me and cardio is kind of boring, except when it's done for warm up.</p>
<p>Limitations:</p>
<p>I eat out. Don't know how to cook much. I am a vegetarian. I also don't want a keto diet, it drove me crazy and I couldn't concentrate on anything else.</p>
<p>One more thing: I am Indian, so a lot of stuff which I find if blogs isn't available.</p>
<p>Limited money, so can't afford costly programs.</p>
<p>Strengths: Although hard to believe, I have stamina, strength and can work hard. Willing to workout for about 1.5 hrs per day.</p>
|
[
{
"answer_id": 29654,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 2,
"selected": false,
"text": "<p>In order to lose weight you need to be in a caloric deficit; meaning you expend more energy from the combination of your daily activity plus exercise than you eat.</p>\n\n<p>If you are not tracking both your intake and your output, you will have no way of knowing if you are doing 'enough' to lose weight.</p>\n\n<p>There are many calculators online that can assist you with calculating your daily caloric burn, just Google tdee(total daily energy expenditure) calculator.</p>\n\n<p>I don't recommend you attempt to create a caloric deficit through exercise alone, as you will need to do a ton of exercise (which can also have adverse affects on your body) every day.</p>\n"
},
{
"answer_id": 29655,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 3,
"selected": false,
"text": "<p>As mentioned in yisrael's answer and Aequitas' comment, you're gonna need to track your calorie intake. Combining a caloric deficit by diet with exercise is going to be a lot easier than just doing one. Without exercise you may find that eating little enough for the deficit can leave you too hungry or make it hard to resist sneaking in some extra food, while exercise alone would require tremendous efforts daily, which you may have the willpower and stamina for, but your body might not agree.</p>\n\n<p>As you said, cardio is boring for you. It sort of depends on the cardio, though. I get bored spending too much time on an exercise bike or elliptical trainer, and jogging is a hassle and hard on my knees. But I like to swim. Excellent cardio.</p>\n\n<p>In your title you ask for <em>interesting</em> exercises. I do have one suggestion you may want to try.</p>\n\n<p><a href=\"https://i.stack.imgur.com/Z26mS.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Z26mS.jpg\" alt=\"DDR\"></a></p>\n\n<p>That's right, a video game. It's called Dance Dance Revolution or DDR for short. The game consist of stepping on arrows in four directions according to instructions on the screen, on the rhythm of music. There's various difficulties, ranging from extremely easy to outrageously hard. Once you get past the absolute beginner stage, which happens quite fast with some practice and tips, the more energetic songs are gonna leave you sweating. It is my favourite form of cardio and I tend to push my heart rate and total calories burned in one session higher than through jogging or even swimming.</p>\n\n<p>Fortunately you don't have to find an arcade where they have a machine. There's dance pads available for home use. A powered USB hub is often recommended because they tend to draw a lot of power. There's flat, sheet-like pads that I don't recommend, pads with foam in them that can be very decent, and more expensive high-end stuff that'll last ages. I've got a bunch of the foam-filled ones that have been on duty for some years and still work fine. I put heavy books around them to keep them from sliding around. For playing on your computer, there's a program called StepMania which is free and open-source, and you can find an almost inexhaustible supply of songs to play around the web.</p>\n\n<p>Why do I like DDR so much as cardio? First of all, it's intense, but not non-stop. You play a song, typically around 2 minutes in length, then take a breather while you select the next one. You can play it right at home, no need to even get out. You're playing a game, so it's entertainment. You get to know new music. You'll want to constantly improve to make it on songs of a higher level.</p>\n\n<p>There's a warnings too. This tends to be high-impact so don't overdo it, it's heavy on the knees and hips. Some of my problems with these are at least in part to being a bit too eager when I just started playing DDR. With a bit of technique in footing you can minimize this, though.</p>\n\n<p>As far as <em>interesting</em> cardio goes, you can't beat this in my opinion, unless you really get into a sport and want to push yourself technically. But actually, that's what DDR does for me.</p>\n"
},
{
"answer_id": 29660,
"author": "Guildias",
"author_id": 20140,
"author_profile": "https://fitness.stackexchange.com/users/20140",
"pm_score": 1,
"selected": false,
"text": "<p>I disagree with the Tom Gray's answer. Don't follow the meal plan. Everybody is different, and have different needs. You have to build a meal plan that can help you with your need. This meal plan can be perfect for someone, or (more likely) really inappropriate for someone who have some sportive activity.</p>\n\n<p>Just to add some advice for your problem :</p>\n\n<ul>\n<li><p>Don't starve yourselfs. Eat enough, but good nutriments. If you eat too much or bad aliments, you will take weights. But if you don't eat enough, you will loose some fat only temporally. Once you will eat a little more again, your body will stack more fat, just in case of another starvation. Just by eating proper meal, you can get ride of your problem. Vegetarian or not, you need proteins, so don't forget to add some. (tofu, grains etc...) </p></li>\n<li><p>Be reasonable with your goals. Be motivated like this is a good thing when you want to start something new. But if you want to do 1,5H a day of workout, you can easily loose motivation.\nIt's my case. Every time, I want to do so much. And after 2 weeks, I skipped a day because I don't have motivation this day, said I will do it tomorrow. And 1 month later, I realize I abandoned everything. So, set a reasonable goal, like 30m or 45m, and keep doing it !</p></li>\n</ul>\n\n<p>If you want some program, you can start to look at Focus T25, P90X3, Insanity or P90X (the BeachBody products). Work for people so far, if this kind of think can interest you.</p>\n\n<p>Good luck !</p>\n"
}
] |
2016/04/25
|
[
"https://fitness.stackexchange.com/questions/29653",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20176/"
] |
29,670 |
<p>I got plantar fasciitis when I was training to become a spin and yoga instructor. I overworked my feet by doing hours of spin and yoga a day for 3 weeks. By the time I realized there was a problem, I couldn't walk, had to get cortisone shots, needed to go to physical therapy and see an orthopedist regularly. The reason that the fasciitis and tendinitis got so bad was because I have neuropathy in my feet so I don't feel pain when I'm supposed too. I do plan on retaking my training in a few months (although maybe this is a bad idea) and I would like to start spinning again in a month. Until then, what type of cardio can I do? I am trying to lose weight. I currently am doing Pilates regularly but need some cardio. I do not have access to a pool. Suggestions? </p>
|
[
{
"answer_id": 29671,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>I'll start this answer by saying I'm somewhat biased (as in my user name, <em>rrirower</em>). But, I'd be remiss if I did not suggest using a <a href=\"http://www.concept2.com/\" rel=\"nofollow noreferrer\">rower</a> for your cardio. In my opinion, a rower provides one of the best overall training experiences because it works many muscles concurrently. And, since it's considered to be relatively low impact, you should be able to use it with minimal or no discomfort while you rehab your injury.</p>\n\n<p>I would suggest you take a look at my answer to a similar question: <a href=\"https://fitness.stackexchange.com/questions/25489/how-can-i-train-for-a-marathon-with-a-damaged-toe/25493#25493\">How can I train for a marathon with a damaged toe?</a> for further insight into why a rower may be a good fit for you.</p>\n"
},
{
"answer_id": 29676,
"author": "Michał Zaborowski",
"author_id": 20149,
"author_profile": "https://fitness.stackexchange.com/users/20149",
"pm_score": 0,
"selected": false,
"text": "<p>Rower is great tools for cardio, you should definitely try it out. </p>\n\n<p>Besides that, stationary bikes sometimes works. Intensity is much lower, also usage depends on your condition. If you need higher intensitivity? Even push ups can be used as cardio exercise. For me kettlebell works fine, but my heels are OK.</p>\n\n<p>Question is - what is target intensitivity. Can you try a bit of different exercises, and check one that do not hurt you? It can be that stationary bike, you have access to has great sit position, and that is 100% accurate? Maybe rower give right intensitivity? No one can tell that, but you. </p>\n\n<p>What ever you choose. Rest is best treatment for your heels, so be wise, listen to your body, and train with out pain, at least with your heels.</p>\n"
}
] |
2016/04/27
|
[
"https://fitness.stackexchange.com/questions/29670",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20198/"
] |
29,677 |
<p>There are a lot of claims made from comments on CNS impact to squats being more important...</p>
<p>From Ice Cream Fitness: </p>
<blockquote>
<p>Deadlifts are 1x5 for a reason. They are taxing on your CNS and if you mess around you will get hurt. So don't be the tough guy who wants to do 5x5 deadlifts, because you will fail miserably</p>
</blockquote>
<p>Mehdi also <a href="http://stronglifts.com/deadlift/1x5vs5x5/" rel="nofollow">talks about it in StrongLifts</a>.</p>
<p>Can someone give a definitive answer? <strong>Can a routine be designed around deadlifts? If so, what does it look like?</strong></p>
<p>Assume the routine would be primarily aimed and increasing 'strongman' strength and deadlift 1RM weight. The goal is to be strong, not 'ripped'.</p>
|
[
{
"answer_id": 29679,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>5x5 deadlift is <strong>absolutely fine</strong>, but not during the SL5x5.</p>\n\n<p>As Aequitas nails on the head, the Stronglift 5x5 program already includes 5x5 squats, 3 days a week, and as such, your legs, glutes and lower back will constantly be in a state of recovery. Adding a lot of sets of deadlifts on top of this will very likely hinder your progress, as you might never get to reach an anabolic state.</p>\n\n<p>Remember, squats and deadlifts target the same primary movers, but with slightly different ratios of intensity.</p>\n\n<p>However, if you do a program with, say, 1 leg day per week where you do deadlifts, then it's absolutely fine to do 5x5, 3x8, or whatever you see fit.</p>\n\n<p>Keep in mind that deadlift is typically the exercise where you move the largest amount of weight, and people are correct to point out that this is very taxing on your CNS if you do it too often.</p>\n\n<p><strong>Designing a program around deadlifts (example)</strong></p>\n\n<ol>\n<li><p>Add deadlifts to one day of the week</p></li>\n<li><p>Consider this leg day, add squats, and vary/alternate which one of them you do first. Accessorize with leg/lower back movements like back raise, leg extensions, leg curls, as these will facilitate more gains on the deadlift-relevant muscle groups</p></li>\n<li><p>Train at least one other day of the week.</p>\n\n<ul>\n<li><p>if you only train one more day of the week, make it an upper body day, and make sure to incorporate both pressing and pulling movements, and at least one compound exercise of each category</p></li>\n<li><p>if you train two more days of the week, make it a pull day, and a push day</p></li>\n</ul></li>\n</ol>\n\n<p>There is also the alternative of considering deadlifts on back days, and having a separate leg day with squats. However, if you're unsure, err on the side of caution, and have only one leg day. If you feel super ready to have two leg days (i.e. having deadlifts on back day), then research (or come back and ask for) some tips on that.</p>\n"
},
{
"answer_id": 29715,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 2,
"selected": false,
"text": "<p>Yes, you can absolutely design a program around deadlifts, but the real question is should you.</p>\n\n<p>Few years back, I wrecked my shoulder in a climbing accident, and I found that all I could really do pain free was deadlift, so I deadlifted every day. I can't remember the exact program, but it was based around multiple singles every day, increasing the number until I reached a point, then adding weight and starting again (i.e. start with 80% of your 1RM, pull this for 5 singles. Add a set every day until you're pulling 12 singles, add 5kg and start again with 5 singles).</p>\n\n<p>By following that program for a couple of months, I went from a shakey and occasional 160kg max to an easy feeling 170kg.</p>\n\n<p>If you want a program based around deadlifts, think about multiples singles.</p>\n\n<p>Something as described here would be good <a href=\"http://www.strongfirst.com/daily-dose-deadlift-plan/\" rel=\"nofollow\">http://www.strongfirst.com/daily-dose-deadlift-plan/</a></p>\n"
},
{
"answer_id": 29721,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<h2>Why 1x5 deadlifts so often?</h2>\n\n<p>One heavy deadlift set to five reps can be plenty for most people. Most novice programs don't include a lot of deadlift volume because there's no need for more than one set of 5 if you're also doing plenty of squat volume. Plus, bad form in the deadlift is Bad News, plus novices trend towards bad form after a set of heavy deadlifts, which equals Maybe Let's Wait A Few Months for high-volume deadlifts.</p>\n\n<h2>Can a routine be designed around deadlifts?</h2>\n\n<p>Lots of routines <em>are</em> designed around deadlifts, and they work fine. They're just not usually for people without some experience and strength under their belt. The Coan deadlift routine comes to mind as the most common. If you're designing a program around deadlifts, the first thing to keep in mind is Don't, because you probably don't know how. But if you do, then you probably already know that it will probably involve starting every workout with some form of deadlift, probably with some pulling variations (e.g. Romanian deadlifts, rack pulls, power cleans, snatch-grip deadlifts, deficit deadlifts, speed deadlifts), some variation in rep schemes from day to day or week to week, and a heck of a lot more volume than 1 paltry set of 5. Oh, and other exercises too, because one-trick ponies we don't want to be.</p>\n"
}
] |
2016/04/28
|
[
"https://fitness.stackexchange.com/questions/29677",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
29,681 |
<p><strong>When should I be doing accessory work?</strong> Does the timing largely depend on me, or is there a conventional/preferred time to do them? </p>
<p>Should I stick it at the end of a workout day after the core lifts are completed?</p>
<p>Can I do some of it at the beginning and some of it the end and then do the core lifts in the middle?</p>
<p>Should I be doing them on a separate day?</p>
<p>Does it matter that much?</p>
|
[
{
"answer_id": 29679,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>5x5 deadlift is <strong>absolutely fine</strong>, but not during the SL5x5.</p>\n\n<p>As Aequitas nails on the head, the Stronglift 5x5 program already includes 5x5 squats, 3 days a week, and as such, your legs, glutes and lower back will constantly be in a state of recovery. Adding a lot of sets of deadlifts on top of this will very likely hinder your progress, as you might never get to reach an anabolic state.</p>\n\n<p>Remember, squats and deadlifts target the same primary movers, but with slightly different ratios of intensity.</p>\n\n<p>However, if you do a program with, say, 1 leg day per week where you do deadlifts, then it's absolutely fine to do 5x5, 3x8, or whatever you see fit.</p>\n\n<p>Keep in mind that deadlift is typically the exercise where you move the largest amount of weight, and people are correct to point out that this is very taxing on your CNS if you do it too often.</p>\n\n<p><strong>Designing a program around deadlifts (example)</strong></p>\n\n<ol>\n<li><p>Add deadlifts to one day of the week</p></li>\n<li><p>Consider this leg day, add squats, and vary/alternate which one of them you do first. Accessorize with leg/lower back movements like back raise, leg extensions, leg curls, as these will facilitate more gains on the deadlift-relevant muscle groups</p></li>\n<li><p>Train at least one other day of the week.</p>\n\n<ul>\n<li><p>if you only train one more day of the week, make it an upper body day, and make sure to incorporate both pressing and pulling movements, and at least one compound exercise of each category</p></li>\n<li><p>if you train two more days of the week, make it a pull day, and a push day</p></li>\n</ul></li>\n</ol>\n\n<p>There is also the alternative of considering deadlifts on back days, and having a separate leg day with squats. However, if you're unsure, err on the side of caution, and have only one leg day. If you feel super ready to have two leg days (i.e. having deadlifts on back day), then research (or come back and ask for) some tips on that.</p>\n"
},
{
"answer_id": 29715,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 2,
"selected": false,
"text": "<p>Yes, you can absolutely design a program around deadlifts, but the real question is should you.</p>\n\n<p>Few years back, I wrecked my shoulder in a climbing accident, and I found that all I could really do pain free was deadlift, so I deadlifted every day. I can't remember the exact program, but it was based around multiple singles every day, increasing the number until I reached a point, then adding weight and starting again (i.e. start with 80% of your 1RM, pull this for 5 singles. Add a set every day until you're pulling 12 singles, add 5kg and start again with 5 singles).</p>\n\n<p>By following that program for a couple of months, I went from a shakey and occasional 160kg max to an easy feeling 170kg.</p>\n\n<p>If you want a program based around deadlifts, think about multiples singles.</p>\n\n<p>Something as described here would be good <a href=\"http://www.strongfirst.com/daily-dose-deadlift-plan/\" rel=\"nofollow\">http://www.strongfirst.com/daily-dose-deadlift-plan/</a></p>\n"
},
{
"answer_id": 29721,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<h2>Why 1x5 deadlifts so often?</h2>\n\n<p>One heavy deadlift set to five reps can be plenty for most people. Most novice programs don't include a lot of deadlift volume because there's no need for more than one set of 5 if you're also doing plenty of squat volume. Plus, bad form in the deadlift is Bad News, plus novices trend towards bad form after a set of heavy deadlifts, which equals Maybe Let's Wait A Few Months for high-volume deadlifts.</p>\n\n<h2>Can a routine be designed around deadlifts?</h2>\n\n<p>Lots of routines <em>are</em> designed around deadlifts, and they work fine. They're just not usually for people without some experience and strength under their belt. The Coan deadlift routine comes to mind as the most common. If you're designing a program around deadlifts, the first thing to keep in mind is Don't, because you probably don't know how. But if you do, then you probably already know that it will probably involve starting every workout with some form of deadlift, probably with some pulling variations (e.g. Romanian deadlifts, rack pulls, power cleans, snatch-grip deadlifts, deficit deadlifts, speed deadlifts), some variation in rep schemes from day to day or week to week, and a heck of a lot more volume than 1 paltry set of 5. Oh, and other exercises too, because one-trick ponies we don't want to be.</p>\n"
}
] |
2016/04/29
|
[
"https://fitness.stackexchange.com/questions/29681",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19532/"
] |
29,691 |
<p>I am 300+ lbs Obelix. Still struggling with Obesity. I am NOT looking for recommendation - "Oh you dont need this ... have you tried this ...tried that ? "
I have a precise question. If I spend 2 hrs walking out in the Natural env. walking down those trails .. watching not to step on any kinda dog poop ....VS doing a tread mill at a slightly faster speed ( about 0.3 -0.5 mph ) but with DEF a lot of incline ( Range 8-11 . Most times 8-9 ) ... which one burns out more calories and melts fat
<br>
<strong>Treadmills</strong> <br></p>
<ul>
<li><p>Faster speed </p></li>
<li><p>Way Higher incline </p></li>
<li>Makes me sweat ( but in this place and time of yr- sweat but not wet )</li>
</ul>
<p><strong>Walking :</strong> </p>
<ul>
<li><p>slower pace ( sorry - I cant manage jogging ) </p></li>
<li><p>I maybe able to give longer times </p></li>
<li>In treadmill the belt keeps moving so there's some kinda aid on your steps ..vs walking., have to walk without anything happening below you .</li>
<li>Body gets acclimatized to the same routine in treadmill vs walking is different . Every moment is different </li>
<li>Fresh air exposure while walking </li>
<li>Can enjoy hearing / seeing something on my iphone without getting distracted , that needs attention. In treadmill - cant do something serious that needs attention - with the settings I use - just make do seeing something mindless like CNN. </li>
</ul>
<p>Want to know which is the "better deal" </p>
|
[
{
"answer_id": 29698,
"author": "Atul170294",
"author_id": 19795,
"author_profile": "https://fitness.stackexchange.com/users/19795",
"pm_score": 2,
"selected": false,
"text": "<p>Treadmill of-course. Your body will get used to the park or any env. Where you considor walking whereas treadmill will help you in varition. \nAnd as you said you can put more time and walk some more distance without treadmill, it will not help as much.. Because the more efforts you make in least the time, the more you will lose weight as compared to the other method you mentioned. </p>\n"
},
{
"answer_id": 29705,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 3,
"selected": false,
"text": "<p>To answer which one burns more calories, that's pretty straightforward math.\nSteady state cardio burns calories based upon intensity level x amount of calories per minute .\nIn order to get that number you would need to know your heart rate during exercise and either have the hr monitor calculate the calories burnt totals for you or plug it in to a online calculator. </p>\n\n<p>Either way it's pretty simple.\nSounds like the treadmill option is more intense and is burning more per minute however if you are doing it for less time you might be burning more with walking outside.\nMy advice,Collect the data and run the numbers.\nOnce you have clear which one is burning more, that still doesn't answer the question of which one is the better deal. The best exercise for you is the one you will stick to , only you can answer that question</p>\n"
},
{
"answer_id": 39319,
"author": "Shashank Bodkhe",
"author_id": 30072,
"author_profile": "https://fitness.stackexchange.com/users/30072",
"pm_score": -1,
"selected": false,
"text": "<p>I am a runner + jogger + walker and I believe you can gain stamina(lungs capacity + body strength) easier in park / road / ground than treadmill and you will have more fun.</p>\n\n<p>In a gym on a Treadmill you will get AC circulated air. </p>\n\n<p>Choose Treadmill ONLY when you have bad weather (Heavy rainfall, too cold/ hot weather).</p>\n"
}
] |
2016/04/29
|
[
"https://fitness.stackexchange.com/questions/29691",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20220/"
] |
29,700 |
<p>I was doing my workout for nearly 8 months continuously without any break, but unfortunately I was forced to take a break for 3 months. This past week I started to go to the gym, doing some cardio. For weight training, I am confused about where to begin. So please help me with a workout plan to regain my strength.</p>
<p>I used to do squats with 60 kg on both sides, and lunges with 20 to 25 kg on both sides, deadlift with almost 90 kg. Once, I lifted 120 kgs.</p>
<p>I also need a diet plan with supplements. I used to take GNC Wheybolic and supplements like multivitamin tabs and liv5s.</p>
|
[
{
"answer_id": 29709,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 2,
"selected": false,
"text": "<p>When it comes to choosing a plan after such a long break, a good approach will be treating yourself as of a beginner. That means starting with a full body workout about 3 times a week. The reason for doing that is to let your body accommodate to the \"new\" stress it's going through.</p>\n\n<p>Don't avoid compound & heavy exercises such as deadlift and squat, but don't go too heavy too soon: in this \"coming back\" period, maintain a relatively high repetitions range for such exercises (8± per set), start with light weight and increase it rapidly from day to day.</p>\n\n<p>After about 4-6 weeks, it will be a good time to move on to your next plan based on your goals.</p>\n"
},
{
"answer_id": 29713,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 0,
"selected": false,
"text": "<p>It's irrelevant what you used to do.\nYou may have some head start with weight lifting but if you haven't lifted in a while , you probably lost a nice amount of strength.\nEither way pick a beginner weight lifting program like starting strength or 5x5 stronglifts and it will help you progress properly and safely. It will help you choose your starting weight also.\nThere is no need to do a full body workout at this stage\nYou don't need any supplements.\nIf you don't get in enough nutrients you can take a multivitamin </p>\n"
}
] |
2016/04/30
|
[
"https://fitness.stackexchange.com/questions/29700",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20226/"
] |
29,710 |
<p>A friend, who is one of our planet's elite athletes, explained to me that it is best to eat immediately after exercising.</p>
<p>He said that there is a short window after exercising where the body can use the calories and nutrients most efficiently.</p>
<p>Assuming he is correct, how long is this window, and what are the benefits of eating right after exercising?</p>
|
[
{
"answer_id": 29711,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 3,
"selected": false,
"text": "<p>What your friend is referring to is commonly called the \"Golden hour\" or the \"Golden Window\". It is also dependent on the type of exercise that you are doing.</p>\n\n<p>Many studies have shown that for endurance exercisers that have a need to replace glycogen in both muscles and body storage, that sooner is better, as the body is primed to deliver glycogen to the muscles when it is ingested soon after the workout is finished. A 3:1 carbohydrate to protein ratio has also been identified as being ideal, which corresponds with the profile of chocolate milk. This window used to be thought of as 1-2 hours, but that has been changed to 15-30 minutes as being the best.</p>\n\n<p>This was extrapolated by the supplement industry to blanketly include all exercise as needing refueling immediately after the workout, however this has not been borne out in studies as being more efficient. It can help recover some of the muscle glycogen, but the repair and results are not affected.</p>\n"
},
{
"answer_id": 29712,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 2,
"selected": false,
"text": "<p>The premise for this notion is based upon glycogen depletion. Replenishing glycogen allows the body to recover better and start working on muscle repair, however,\nYou would need to work out for a few hours to consider that your glycogen might have been depleted.\nAssuming your friend is an athlete like you claim he probably trains for hours at a time and therefore does benefit from refueling.\nFor most people there is no need to eat right away.\nSupplement companies will try to convince you otherwise the same way cereal companies will try to convince you breakfast is the most important meal of the day</p>\n"
},
{
"answer_id": 38145,
"author": "user28860",
"author_id": 28860,
"author_profile": "https://fitness.stackexchange.com/users/28860",
"pm_score": -1,
"selected": false,
"text": "<p>You can have immediately after exercising, but you should workout hard for some hours, so that you lose more calories before you eat.</p>\n"
}
] |
2016/05/02
|
[
"https://fitness.stackexchange.com/questions/29710",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15773/"
] |
29,714 |
<p>This question is about something I've been experiencing consistently for some fifteen years.</p>
<p>If I'm training consistently in running, say putting in 8 miles a day, five days a week, I experience a "lethargy" which begins sometime in the middle of the first rest day and becomes much more intense on a second consecutive day of rest, after a full day of rest.</p>
<p>This is not exactly fatigue; it is something else, like a groggy, sleepy feeling. A few times I experimented with using running to make it go away and it worked. For instance going outside and doing a few wind sprints of several hundred meters --- it was like hitting some big, red "wake up" button in the brain. It's a paradox: I don't want to do anything, just lie down. But the energy is there to run explosively, and feel completely opposite afterward, like a bipolar swing.</p>
<p>I don't experience this if I replace running with some other endurance activity, like a decent volume and intensity of cycling. With cycling, I will be tired at the end of a bout of five days, and feel <strong>better</strong> with consecutive rest days, as one would expect.</p>
<p>It is definitely not a case of overtraining. The effect doesn't require a high volume or intensity of training, and as I wrote above, it <strong>increases</strong> with prolonged rest, at least over a few days.</p>
<p>It rather seems to resemble some kind of drug withdrawal.</p>
<p>Is this effect known and documented somewhere? </p>
|
[
{
"answer_id": 29716,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 2,
"selected": false,
"text": "<p>Finding precise studies seems to be hard, but I think we might be dealing with two factors: psychological and physiological.</p>\n<p>On a psychological level, there is habit formation. Taking an extract from Wikipedia:</p>\n<blockquote>\n<p>Habit formation is the process by which a behaviour, through regular repetition, becomes automatic or habitual. This is modelled as an increase in automaticity with number of repetitions up to an asymptote. This process of habit formation can be slow. Lally et al. (2010) found the average time for participants to reach the asymptote of automaticity was 66 days with a range of 18–254 days.</p>\n<p>As the habit is forming, it can be analysed in three parts: the cue, the behavior, and the reward. The cue is the thing that causes the habit to come about, the trigger of the habitual behaviour. This could be anything that one's mind associates with that habit and one will automatically let a habit come to the surface. The behavior is the actual habit that one exhibits, and the reward, a positive feeling, therefore continues the "habit loop". A habit may initially be triggered by a goal, but over time that goal becomes less necessary and the habit becomes more automatic.</p>\n</blockquote>\n<p>A day without running after consecutive days with running would be a break in the habit loop. Even if your habit is stated in your mind as "go running 5 times a week", that's what you believe the habit to be on a cognitive level, but subconsciously you've been conditioned to do this daily. So as a day passes without running the loop is broken and the impulse towards activity is lessened. The longer you wait, the further you are on the drop-off of the habit formation curve towards automaticity and it will once again take an act of willpower to start again. But upon successfully doing so you'll quickly move towards the previous level again; if you didn't wait too long you'll still be way better off than starting from scratch, and the downtime will in retrospect seem like a little hickup in what is otherwise a well-established habit. I think this might have some effect on that "wake-up" feeling you get when you go for a run when the lethargy is setting in. The positive effect on mood from re-establishing the habit loop would definitely have an uplifting effect. I know for one that if I spend a whole day lazing about inside watching YouTube, or spend the day going to the park, sitting in the sun and reading, the latter will leave me in a better mood and feeling more fullfilled and awake, despite both arguably having been "unproductive" leisure time.</p>\n<p>In your case that doesn't seem to cover the whole story, though, since you mention this is specific to running and in other activities like cycling the time off actually contributes to recovery and a new-found readiness to take up the activity again. So we'd need to dig into the physiological aspects.</p>\n<p>One possibility is that it is in fact a function of recovery. Namely, with the cycling you might be accumulating fatigue to the point where rest is needed after five consecutive days or you'll start seeing a negative return on investment (overtraining). Whereas with the running perhaps the applied volume and intensity is of a level you are already accustomed to, so without increasing these parameters recovery isn't as big a factor anymore and the habit formation becomes much more important.</p>\n<p>This article on Wikipedia investigates the neurobiological effects of exercise: <a href=\"https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise\" rel=\"nofollow noreferrer\">https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise</a>\nOf particular interest is the section "Psychological stress and cortisol".</p>\n<blockquote>\n<p>The "stress hormone", cortisol, is a glucocorticoid that binds to glucocorticoid receptors. Psychological stress induces the release of cortisol from the adrenal gland by activating the hypothalamic–pituitary–adrenal axis (HPA axis). Short-term increases in cortisol levels are associated with adaptive cognitive improvements, such as enhanced inhibitory control; however, excessively high exposure or prolonged exposure to high levels of cortisol causes impairments in cognitive control and has neurotoxic effects in the human brain. For example, chronic psychological stress decreases BDNF expression which has detrimental effects on hippocampal volume and can lead to depression.</p>\n</blockquote>\n<p>There might be a difference between the cortisol release for running and cycling, possibly specific to your case. Are you more accustomed to running than cycling? Perhaps cycling causes a cumulative overload whereas running no longer does this for you.</p>\n<p>Then there is the famous "runner's high". A prolonged bout of exercise (and I'd say running 8 miles might fit the bill) can result in feelings of elation due to the release of what is known as "euphoriants", which <strong>are</strong> in fact addictive drugs. Getting these on multiple consecutive days and then denying yourself them for a few days would very much lead into withdrawal symptoms. An example of such a substance playing a role in runner's high is beta-endorphin, an analgesic which has a (substantially) higher potency than morphine.</p>\n<p>Is this specific to running, or some sports but not including cycling? A search around online yields some anecdotal evidence from cyclists that they too can experience this same feeling of euphoria and get "in the zone". But I'd hazard a guess that given the nature of cycling versus running (relative intensity, distance, possibility of letting momentum carry you for a while or downhill) you might need longer cycling workouts compared to running to produce the same effects.</p>\n<p>My best guesses would be that you are perhaps more accustomed to running and training specificity can have a profound effect on the produced results, or perhaps being our natural means of displacement (as opposed to cycling), running is more effective at resulting in the release of the euphoriants. But both are pure conjecture on my part.</p>\n<p>If anyone would find some specific studies regarding this it'd be very interesting. I'm coming up empty-handed without taking more time to dig through archives with the right keywords.</p>\n"
},
{
"answer_id": 34329,
"author": "Kaz",
"author_id": 4550,
"author_profile": "https://fitness.stackexchange.com/users/4550",
"pm_score": 0,
"selected": false,
"text": "<h3>I seem to have finally \"debugged\" this.</h3>\n\n<p>I'm reasonably certain that it was due to insufficient sodium. I eat too healthy, avoiding high sodium processed foods and watching the salt in cooking. Somehow I didn't suspect that as the culprit. My wife is into low sodium; she does okay, because I'm the big exerciser.</p>\n\n<p>Several weeks ago, on a hunch, I started experimented with a higher sodium intake. On a Wednesday, Thursday and Friday, I drank a shot glass of soy sauce. The problem completely went away; I didn't have the strange fatigue over the weekend.</p>\n\n<p>I've been going with the increased sodium intake since then and, haven't seen the problem any more for several weeks.</p>\n\n<p>Also, various other problems I didn't mention also cleared up.</p>\n\n<p>Placebo effect should always be suspected in cases like this, but it's just impossible; a positive attitude or belief will simply not fix this real, physical problem which makes almost every movement a chore.</p>\n\n<p>I've been suffering with this for <strong>years</strong>; so I hope the information is useful to someone.</p>\n"
}
] |
2016/05/03
|
[
"https://fitness.stackexchange.com/questions/29714",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/4550/"
] |
29,720 |
<p>I have finally come back into meal prep mode, and before I never actually gave thought of the order of my snacks or if it matters at all, I usually have a protein or carb snack with some green tea. The time I'm aiming for is 11am for first snack and 5pm for second snack. But I was wondering, does it matter if I eat the protein snack first? or should I eat the carb one first? I go to the gym around 7pm, if that helps to give some insight. Other than my whey protein I haven't found a good substitute to consider switching the protein snack options. So any suggestions will be greatly appreciated as well. </p>
|
[
{
"answer_id": 29716,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 2,
"selected": false,
"text": "<p>Finding precise studies seems to be hard, but I think we might be dealing with two factors: psychological and physiological.</p>\n<p>On a psychological level, there is habit formation. Taking an extract from Wikipedia:</p>\n<blockquote>\n<p>Habit formation is the process by which a behaviour, through regular repetition, becomes automatic or habitual. This is modelled as an increase in automaticity with number of repetitions up to an asymptote. This process of habit formation can be slow. Lally et al. (2010) found the average time for participants to reach the asymptote of automaticity was 66 days with a range of 18–254 days.</p>\n<p>As the habit is forming, it can be analysed in three parts: the cue, the behavior, and the reward. The cue is the thing that causes the habit to come about, the trigger of the habitual behaviour. This could be anything that one's mind associates with that habit and one will automatically let a habit come to the surface. The behavior is the actual habit that one exhibits, and the reward, a positive feeling, therefore continues the "habit loop". A habit may initially be triggered by a goal, but over time that goal becomes less necessary and the habit becomes more automatic.</p>\n</blockquote>\n<p>A day without running after consecutive days with running would be a break in the habit loop. Even if your habit is stated in your mind as "go running 5 times a week", that's what you believe the habit to be on a cognitive level, but subconsciously you've been conditioned to do this daily. So as a day passes without running the loop is broken and the impulse towards activity is lessened. The longer you wait, the further you are on the drop-off of the habit formation curve towards automaticity and it will once again take an act of willpower to start again. But upon successfully doing so you'll quickly move towards the previous level again; if you didn't wait too long you'll still be way better off than starting from scratch, and the downtime will in retrospect seem like a little hickup in what is otherwise a well-established habit. I think this might have some effect on that "wake-up" feeling you get when you go for a run when the lethargy is setting in. The positive effect on mood from re-establishing the habit loop would definitely have an uplifting effect. I know for one that if I spend a whole day lazing about inside watching YouTube, or spend the day going to the park, sitting in the sun and reading, the latter will leave me in a better mood and feeling more fullfilled and awake, despite both arguably having been "unproductive" leisure time.</p>\n<p>In your case that doesn't seem to cover the whole story, though, since you mention this is specific to running and in other activities like cycling the time off actually contributes to recovery and a new-found readiness to take up the activity again. So we'd need to dig into the physiological aspects.</p>\n<p>One possibility is that it is in fact a function of recovery. Namely, with the cycling you might be accumulating fatigue to the point where rest is needed after five consecutive days or you'll start seeing a negative return on investment (overtraining). Whereas with the running perhaps the applied volume and intensity is of a level you are already accustomed to, so without increasing these parameters recovery isn't as big a factor anymore and the habit formation becomes much more important.</p>\n<p>This article on Wikipedia investigates the neurobiological effects of exercise: <a href=\"https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise\" rel=\"nofollow noreferrer\">https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise</a>\nOf particular interest is the section "Psychological stress and cortisol".</p>\n<blockquote>\n<p>The "stress hormone", cortisol, is a glucocorticoid that binds to glucocorticoid receptors. Psychological stress induces the release of cortisol from the adrenal gland by activating the hypothalamic–pituitary–adrenal axis (HPA axis). Short-term increases in cortisol levels are associated with adaptive cognitive improvements, such as enhanced inhibitory control; however, excessively high exposure or prolonged exposure to high levels of cortisol causes impairments in cognitive control and has neurotoxic effects in the human brain. For example, chronic psychological stress decreases BDNF expression which has detrimental effects on hippocampal volume and can lead to depression.</p>\n</blockquote>\n<p>There might be a difference between the cortisol release for running and cycling, possibly specific to your case. Are you more accustomed to running than cycling? Perhaps cycling causes a cumulative overload whereas running no longer does this for you.</p>\n<p>Then there is the famous "runner's high". A prolonged bout of exercise (and I'd say running 8 miles might fit the bill) can result in feelings of elation due to the release of what is known as "euphoriants", which <strong>are</strong> in fact addictive drugs. Getting these on multiple consecutive days and then denying yourself them for a few days would very much lead into withdrawal symptoms. An example of such a substance playing a role in runner's high is beta-endorphin, an analgesic which has a (substantially) higher potency than morphine.</p>\n<p>Is this specific to running, or some sports but not including cycling? A search around online yields some anecdotal evidence from cyclists that they too can experience this same feeling of euphoria and get "in the zone". But I'd hazard a guess that given the nature of cycling versus running (relative intensity, distance, possibility of letting momentum carry you for a while or downhill) you might need longer cycling workouts compared to running to produce the same effects.</p>\n<p>My best guesses would be that you are perhaps more accustomed to running and training specificity can have a profound effect on the produced results, or perhaps being our natural means of displacement (as opposed to cycling), running is more effective at resulting in the release of the euphoriants. But both are pure conjecture on my part.</p>\n<p>If anyone would find some specific studies regarding this it'd be very interesting. I'm coming up empty-handed without taking more time to dig through archives with the right keywords.</p>\n"
},
{
"answer_id": 34329,
"author": "Kaz",
"author_id": 4550,
"author_profile": "https://fitness.stackexchange.com/users/4550",
"pm_score": 0,
"selected": false,
"text": "<h3>I seem to have finally \"debugged\" this.</h3>\n\n<p>I'm reasonably certain that it was due to insufficient sodium. I eat too healthy, avoiding high sodium processed foods and watching the salt in cooking. Somehow I didn't suspect that as the culprit. My wife is into low sodium; she does okay, because I'm the big exerciser.</p>\n\n<p>Several weeks ago, on a hunch, I started experimented with a higher sodium intake. On a Wednesday, Thursday and Friday, I drank a shot glass of soy sauce. The problem completely went away; I didn't have the strange fatigue over the weekend.</p>\n\n<p>I've been going with the increased sodium intake since then and, haven't seen the problem any more for several weeks.</p>\n\n<p>Also, various other problems I didn't mention also cleared up.</p>\n\n<p>Placebo effect should always be suspected in cases like this, but it's just impossible; a positive attitude or belief will simply not fix this real, physical problem which makes almost every movement a chore.</p>\n\n<p>I've been suffering with this for <strong>years</strong>; so I hope the information is useful to someone.</p>\n"
}
] |
2016/05/03
|
[
"https://fitness.stackexchange.com/questions/29720",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/17969/"
] |
29,724 |
<p>I have been weightlifting for sometime but my muscles are not growing as much as I would like.</p>
<p>My workout plan consist of daily light weightlifting and some cardio excerise.
And my diet is traditional Indian diet.</p>
<p>But still i have not developed muscles at all.</p>
|
[
{
"answer_id": 29731,
"author": "Merkh",
"author_id": 20253,
"author_profile": "https://fitness.stackexchange.com/users/20253",
"pm_score": 0,
"selected": false,
"text": "<p>The question is rather vague, but there are a few potential reasons you aren't gaining muscle. Remember, these are only possibilities, since it is hard to diagnose the problem off of very limited information.</p>\n\n<p>1) You have not been lifting for a long enough period of time. After two months of lifting, you \"might\" notice changes in your body, assuming you have been doing some other things correctly (such as the following).</p>\n\n<p>2) Not lifting enough weight. Is lifting extremely easy when you do it? Do you lift for 5 minutes a day or 90 minutes? You said you lift light, well, light might not be working for you if your goal is to gain muscle.</p>\n\n<p>3) Not eating enough calories. I am doubtful of this one, simply because the previous comments are more plausible, but if you do not consume enough calories, you'll have difficulties gaining much muscle.</p>\n\n<p>Hope this helps... edit your question and provide details if you seek a more specific answer.</p>\n"
},
{
"answer_id": 29732,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 4,
"selected": true,
"text": "<blockquote>\n <p>light weightlifting</p>\n</blockquote>\n\n<p>This will not build muscle for you. Lift heavier weights.</p>\n\n<blockquote>\n <p>some cardio excerise</p>\n</blockquote>\n\n<p>This fights your effort to gain muscle. Consider doing less cardio if you want to grow muscle.</p>\n\n<blockquote>\n <p>traditional Indian diet</p>\n</blockquote>\n\n<p>You're not giving much detail here, but more food, particularly more protein, would almost certainly help.</p>\n\n<p>To recap: to grow muscle, you need to lift heavier weights, stop doing stuff that doesn't help, and eat more.</p>\n"
},
{
"answer_id": 29735,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 0,
"selected": false,
"text": "<p>Traditional indian diet means carb-loaded with a lack of protein, at least from what I've experienced of Indian cuisine.</p>\n\n<p>Your macros are likely not good with such a diet. You have to adapt. </p>\n\n<p>It's 90% diet and 10% what you do in the gym. </p>\n"
}
] |
2016/05/03
|
[
"https://fitness.stackexchange.com/questions/29724",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20249/"
] |
29,734 |
<p>What is best way to burn calories? Some of my friends do cycling and I do running. I have seen statistics from fitness App and I found that I am burning more calories then them if we keep distance constant. However If I do stairs I feel more tired than running if we keeep time as constant.
My question is which one is fastest and efficient way to loose fat and gain strength.</p>
|
[
{
"answer_id": 29737,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Depends entirely on intensity.</p>\n\n<p>Interval training on a treadmill for 50 minutes will burn more calories than a steady bike ride for 50 minutes. All of the exercised have their benefits and drawbacks in terms of impact to your body but it is generally accepted that a cross trainer has the least impact on your joints. </p>\n"
},
{
"answer_id": 29738,
"author": "User999999",
"author_id": 18339,
"author_profile": "https://fitness.stackexchange.com/users/18339",
"pm_score": 2,
"selected": false,
"text": "<p>A lot depends on the intensity and the duration of a training. You'll find lots of articles on the internet about this. Just to give you an example I've placed 2 links below which compare running & running stairs.</p>\n\n<ul>\n<li><a href=\"https://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=11681&sc=128\" rel=\"nofollow\">Ask the Personal trainer</a></li>\n<li><a href=\"http://healthyliving.azcentral.com/burns-calories-running-climbing-stairs-7572.html\" rel=\"nofollow\">Running vs Stairs</a></li>\n</ul>\n\n<p>Running on stairs does in fact burn more calories than running on the flat. But the question you should be asking yourself: <strong>Can I run as long on stairs as on the flat?</strong></p>\n\n<p>An example in my case:</p>\n\n<ul>\n<li>I can run (easy pace) for 90min without problems/excessive fatigue, which burns according to my garmin between the 700 and 1050 kcal</li>\n<li>I can only run/walk for 30min on stairs in the gym (before i'm bored out of my mind). This burns according to the device around the 300-500kcal.</li>\n</ul>\n\n<p>In my case running would be more beneficial.</p>\n\n<p><strong>Remark:</strong> My personal advice (if your goal is to lose weight) is to start with a maintainable(healthy) diet combined with some light sports to start with. </p>\n"
}
] |
2016/05/04
|
[
"https://fitness.stackexchange.com/questions/29734",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20257/"
] |
29,753 |
<p>Currently I am a beginner and trying to learn breast stroke(some say it is the easiest of all strokes). I am fine with the leg movement in this. However,after maybe one or two leg strokes, I can't bring my face (mouth to be precise) out of the water surface to take a breath. I see people around using their hands and come up in a very relaxed way but for some reason I am unable to do so. How to get my face out (and in a relaxed way) ? Is it only tilting the neck or do we use our back to stretch or is it the hands that help to come up? </p>
|
[
{
"answer_id": 29756,
"author": "Oliver Williams",
"author_id": 20283,
"author_profile": "https://fitness.stackexchange.com/users/20283",
"pm_score": 2,
"selected": true,
"text": "<p>When doing breast stroke your arms should naturally push downwards. The technique as far as breathing is concerned is that your head does not change position throughout the stroke and instead, the force of the down push will lift your head, shoulders and part of your upper back out of the water. If you watch a video of an Olympic breaststroke event you can see this technique being used from both above and below water cameras which is highly useful for teaching. </p>\n\n<p>I recommend that you watch these videos and also think about the down push while performing breaststroke. The movement needs to be natural and instinctive. After you start thinking about the down push, you may notice that your technique lacks in your arm movements or position of your back during the stroke. \nUnfortunately there are many factors to consider during a stroke but practice really does make perfect here. </p>\n\n<p>Good luck!</p>\n"
},
{
"answer_id": 31559,
"author": "LSU Moose",
"author_id": 22010,
"author_profile": "https://fitness.stackexchange.com/users/22010",
"pm_score": 0,
"selected": false,
"text": "<p>A common mistake beginners make is not to shove their faces under the water. And they forget to exhale before inhaling. Really. </p>\n\n<p>If this is your problem, you should get yourself a proper pair of swimming goggles and practice at really getting your face under water as you stretch your arms forward in the reach part of the arm stroke (which immediately follows the end of the leg kick). Reaching further forward also makes your arm stroke more powerful and will get you that extra momentum to get your torso upp enough to inhale. But remember to exhale as you reach, as you kick, otherwise your lungs won't be ready for a new breath of fresh air when your head pops up out of the water.</p>\n\n<p>An added benefit for those of us who are crap at breaststroke is that in reaching and gliding in the middle of the stoke cycle we get to rest a bit before taking the next stroke.</p>\n\n<p>I hope you will get hooked on swimming and go on to learn the three other strokes. Learning to breathe in breaststroke will help.</p>\n"
}
] |
2016/05/07
|
[
"https://fitness.stackexchange.com/questions/29753",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20281/"
] |
29,768 |
<p>I have read in <a href="https://www.quora.com/I-go-to-gym-every-day-and-I-follow-good-diet-but-I-cant-get-rid-of-my-tummy-fat-It-is-really-so-big-and-it-really-bothers-me-What-should-I-do/answer/Anthony-Cooke-1" rel="nofollow">an article</a> that the body stores fat in a FILO format, which means it stores fat in this order: belly, chest, thighs, then arms.</p>
<p>When we workout, the fat gets burned in the FILO format, which means it first gets burned from the arms, then the thighs and then finally, from the belly.</p>
<p>Is this scientifically true?</p>
|
[
{
"answer_id": 29756,
"author": "Oliver Williams",
"author_id": 20283,
"author_profile": "https://fitness.stackexchange.com/users/20283",
"pm_score": 2,
"selected": true,
"text": "<p>When doing breast stroke your arms should naturally push downwards. The technique as far as breathing is concerned is that your head does not change position throughout the stroke and instead, the force of the down push will lift your head, shoulders and part of your upper back out of the water. If you watch a video of an Olympic breaststroke event you can see this technique being used from both above and below water cameras which is highly useful for teaching. </p>\n\n<p>I recommend that you watch these videos and also think about the down push while performing breaststroke. The movement needs to be natural and instinctive. After you start thinking about the down push, you may notice that your technique lacks in your arm movements or position of your back during the stroke. \nUnfortunately there are many factors to consider during a stroke but practice really does make perfect here. </p>\n\n<p>Good luck!</p>\n"
},
{
"answer_id": 31559,
"author": "LSU Moose",
"author_id": 22010,
"author_profile": "https://fitness.stackexchange.com/users/22010",
"pm_score": 0,
"selected": false,
"text": "<p>A common mistake beginners make is not to shove their faces under the water. And they forget to exhale before inhaling. Really. </p>\n\n<p>If this is your problem, you should get yourself a proper pair of swimming goggles and practice at really getting your face under water as you stretch your arms forward in the reach part of the arm stroke (which immediately follows the end of the leg kick). Reaching further forward also makes your arm stroke more powerful and will get you that extra momentum to get your torso upp enough to inhale. But remember to exhale as you reach, as you kick, otherwise your lungs won't be ready for a new breath of fresh air when your head pops up out of the water.</p>\n\n<p>An added benefit for those of us who are crap at breaststroke is that in reaching and gliding in the middle of the stoke cycle we get to rest a bit before taking the next stroke.</p>\n\n<p>I hope you will get hooked on swimming and go on to learn the three other strokes. Learning to breathe in breaststroke will help.</p>\n"
}
] |
2016/05/08
|
[
"https://fitness.stackexchange.com/questions/29768",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18607/"
] |
29,772 |
<p>How long can I wait between reps before I can't count the rep?</p>
<p>This isn't specific to deadlifts, but when I've watched lifters deadlift, they start the next rep immediately after. When I deadlift, after a couple reps I take a longer break (2-3 seconds). Should I count these reps?</p>
<p>Should I start the next rep immediately after the previous one, or can I take a short break?</p>
<hr>
<p>I am doing the SL 5x5 program.</p>
|
[
{
"answer_id": 29773,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 2,
"selected": false,
"text": "<p>How to Deadlift with Proper Form: The Definitive Guide</p>\n\n<blockquote>\n <p>Proper Deadlift form starts with the weight on the floor. Pull the bar\n until you’ve locked your hips and knees. Return it to the floor by\n moving your hips back first and then bending your knees. Rest a second\n between reps and repeat. Do five reps total on the StrongLifts 5×5\n program. Read more: <a href=\"http://stronglifts.com/deadlift/\" rel=\"nofollow\">http://stronglifts.com/deadlift/</a></p>\n</blockquote>\n\n<p>Between Reps</p>\n\n<blockquote>\n <p>Start each rep from a dead stop. Rest the bar for a second on the\n floor between reps. Don’t cheat your Deadlifts. Read more:\n <a href=\"http://stronglifts.com/deadlift/#Between_Reps\" rel=\"nofollow\">http://stronglifts.com/deadlift/#Between_Reps</a></p>\n</blockquote>\n\n<p>SL says to rest a second between reps to reset yourself, but this one is subject to opinions at which points it becomes a 5x1 instead of 1x5. Since you're following a program and it is defined within that program, I would adhere to its definition. (Realistically up to 3sec)</p>\n"
},
{
"answer_id": 29776,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 4,
"selected": true,
"text": "<p>With the deadlift (and other lifts that begin with the bar at a dead stop on the floor, such as the Olympic lifts), then taking a second or two between reps is usual, and arguably safer than doing the reps touch-and-go style (where you pretty much \"bounce\" the bar off the floor).</p>\n\n<p>The main reason, again, pertaining to deadlifts mainly, is to allow you to reset your body and pull with decent form (i.e. not rounding your lumbar spin overly much).</p>\n\n<p>With other lifts where you support the bar (i.e. bench, squat, overhead press), my opinion has always been that if you're supporting the weight of the bar, then you're still working in the same set, because your body is still working. During high rep sets of squats, I've stood gasping for air for several seconds before doing another rep. During the bench press I consider it normal to take a breath between reps with the bar at the top, which can take a second or two, with the overhead press, I rest the bar at my shoulders for a second to kill any momentum before I press again.</p>\n\n<p>The best way to think about it is to be honest with yourself and not worry about it too much. If you walk away from the bar, then the set is over (I used to say if you let go of the bar, but I've seen some powerlifters stand up to take a deep breath between reps), if, in your head, you're still in deadlift mode, but need to shake our briefly, then I'd say it's the same set.</p>\n"
},
{
"answer_id": 32511,
"author": "Dan Dascalescu",
"author_id": 5296,
"author_profile": "https://fitness.stackexchange.com/users/5296",
"pm_score": 1,
"selected": false,
"text": "<p>In <a href=\"https://wiki.dandascalescu.com/summaries/tim_ferriss_-_the_4-hour_body/from_geek_to_freak_-_gaining_muscle#Exercises\" rel=\"nofollow noreferrer\">"Occam's Protocol", Tim Ferriss</a> advises to not pause between reps:</p>\n<blockquote>\n<p>Do not pause at the top or bottom of the movements.</p>\n<p>Perform every repetition with a 5/5 cadence (5 seconds up, 5 seconds down) to eliminate momentum and ensure constant load.</p>\n<p>One-Set-To-Failure: Follow Arthur Jones' general recommendations for one-set-to-failure (80-120 seconds of total time under tension per exercise set), for 7 or more reps (the leg press is to be performed at 10 or more repetitions at the same cadence). Do not just drop the weight when you hit failure. Hold it at the limit for 5 seconds. Then slowly lower it for 5-10 seconds. "Do not underestimate the severity of complete failure. [Failure is pushing as if] you had a gun to your head." The last rep is the one that matters. If you feel you could do another set a minute later, you didn't reach failure.</p>\n</blockquote>\n<p>Side note expanding on that last rep, from the Wikipedia page on <a href=\"http://en.wikipedia.org/wiki/Strength_training#Progressive_overload\" rel=\"nofollow noreferrer\">progressive overload</a>:</p>\n<blockquote>\n<p>Contrary to widespread belief, this is not the point at which the individual thinks they cannot complete any more repetitions, but rather the first repetition that fails due to inadequate muscular strength.</p>\n</blockquote>\n"
}
] |
2016/05/09
|
[
"https://fitness.stackexchange.com/questions/29772",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19532/"
] |
29,774 |
<p>3 months ago I joined a gym. I am following a diet and doing mostly cardio workouts.</p>
<p>To date I have lost 5-6kg (I weighed 85kg before I started).</p>
<p>I have a couple of questions:</p>
<ol>
<li>Should I continue with my current plan?</li>
<li>I need to gain muscle, and I'm taking whey protein to help. What else can I do?</li>
<li>Should I first focus on losing weight and then gaining muscle, gaining muscle and then losing weight, or both at the same time?</li>
</ol>
|
[
{
"answer_id": 29775,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 2,
"selected": false,
"text": "<p><strong>Recently(3 months) joined gym, I am following diet and doing workout (mostly cardio). Till date i have lost 5-6 kg(85kg before), mainly following diet.</strong></p>\n\n<p>That's decent weight loss and progress. Keep it up?</p>\n\n<p><strong>Does i have injured my knee forever?</strong></p>\n\n<p>Don't know. Go see a doctor.</p>\n\n<p><strong>Also i have query whether i first lose weight then gain muscle or both goes hand in hand?</strong></p>\n\n<p>Generally, you'd have periods of \"cutting\"(losing weight) and \"bulking\"(gaining weight). With the first, you aim at a calorie deficit, however not too big(because then you will lose muscle). On the second, you aim at a calorie surplus with a good macro balance(proportion of protein, good carbs and healthy fats)</p>\n"
},
{
"answer_id": 29777,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<h3>Recently(3 months) joined gym, I am following diet and doing workout (mostly cardio).</h3>\n<p>Excellent progress.</p>\n<h3>Till date i have lost 5-6 kg(85kg before) Should i continue with my plan?</h3>\n<p>Depends on your specific long-term goals.</p>\n<h3>Also i need to muscle gain, taking whey protein (for same?).</h3>\n<p>IF you take whey protein you will have more protein in your system which can be used to build muscle when paired with weightlifting if you are not getting enough in your diet.</p>\n<p>It is not a magic substance that creates muscles, it has to be balanced in your diet like all food and supplements. You probably want to achieve 0.64lbs/0.82g protein per pound of body weight per day.</p>\n<h3>Also i have query whether i first lose weight then gain muscle or both goes hand in hand:</h3>\n<p>Initially they will happen at the same time but your weight loss will plateau at some point and your maximum lifting weight will do the same. At that point you should focus on cutting (less calories with same/similar weight) or bulking (more calories, combined with heavier weights to aid recovery).</p>\n"
},
{
"answer_id": 29781,
"author": "Peter - Reinstate Monica",
"author_id": 20302,
"author_profile": "https://fitness.stackexchange.com/users/20302",
"pm_score": 0,
"selected": false,
"text": "<p>The New York Times (and other media) recently <a href=\"http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html\" rel=\"nofollow\">reported the results of a study</a> which followed the winners of the \"Biggest Losers\" weight loss reality TV show for 6 years. Most of them regained most of their weight, despite their proven willpower and knowledge, which certainly must be far above average. (Some of the neurological aspects are covered <a href=\"http://www.nytimes.com/2016/05/08/opinion/sunday/why-you-cant-lose-weight-on-a-diet.html\" rel=\"nofollow\">in another article.</a>)</p>\n\n<p>What I take away for the average person from these relatively new findings is:</p>\n\n<ul>\n<li>Our knowledge about the interactions between exercise, nutrition, weight, metabolism, our psyche and health is still incomplete.</li>\n<li>Don't stress out about anything.</li>\n<li>Do exercise as much as is fun.</li>\n<li>Make moderate changes to your diet. Focus on diversity above all else. Avoid explicit dieting.</li>\n<li>Do not try to fundamentally change your body. The attempt is bound to fail long-term. Instead, make gradual changes which just stop the creeping weight gain.</li>\n</ul>\n"
}
] |
2016/05/09
|
[
"https://fitness.stackexchange.com/questions/29774",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20273/"
] |
29,784 |
<p>I bought my wedding dress back in December and it fit perfectly. I have been away for 4 months for a ski season and have come home to find my dress is too small around my rib cage and won't do up. Their is nothing the tailor can do, so basically I need to lose it or I won't have a dress to wear. Therefore I need to to lose 2 inches around my rib cage in 5 weeks! </p>
<p>My other half has suggested low intensity exercise for long ish periods of time, which I agree is a good plan. I'm currently doing about 1-1.5 hours a day, which is consisting of 50% step-ups and 50% rowing. </p>
<p>I'm worried that rowing may have the opposite effect, in that I'm concerned that it's not fat around my ribs which is the problem but muscle gain from 4 months skiing and now rowing 4 times a week. My other half completely disagrees as he says it's not possible for women to gain muscle mass due to our hormones, so he thinks rowing is fine. Note that he has trained as a personal trainer, although does not work in this field.</p>
<p><strong>I have put on some weight whilst away (1.5kg) and some of that is fat. However
I'm struggling to see how I can have gained 2 inches around my rib cage (which does not seem fat at all) when I have gained so little weight?</strong> </p>
<p>Any advice would be very gratefully received! </p>
<p><strong>Should I stick to rowing or would I be better off with exercises which don't involve using my back muscles?</strong> </p>
|
[
{
"answer_id": 29786,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 1,
"selected": false,
"text": "<p>It sounds to me like you've gained some muscle on your back because of all the skiing and rowing, both of which work the latissimus dorsi muscle (which, I believe, has it's lower attachment point at just above hip height).</p>\n\n<p>Women don't build muscles as readily as men due to their lower levels of testosterone, but they can build muscle, especially with the amount of work it sounds like you've been doing (to answer the question of if women can build muscle, look at female Crossfit athletes, figure athletes and female strongman competitors in the under 63kg category).</p>\n\n<p>Now the bit you don't want to hear... from my understanding, it takes between 2 and 6 weeks for muscle to start to atrophy (i.e. get smaller), the shorter end of that is for trained athletes. Now if you've been doing a lot of skiing and rowing, then it's entirely possibly that you'll start losing muscle if you stop doing exercises like rowing and put yourself on a calorie restricted diet, but for what you're trying to do and in the time frame you want to do it in, I'd seriously suggest consulting with a personal trainer (NOT your partner), possibly even talking to more than one (you may have to shop around, asking someone to help you lose muscle is a very rare thing).</p>\n\n<p>You may find some luck asking someone who trains female athletes for sports that have weight classes, since making weight can be an issue, but even then, trying to lose muscle isn't a very common ask.</p>\n\n<p>(I know it seems like an odd suggestion, but you may have more luck asking on a dedicated figure athlete forum, <a href=\"https://forums.t-nation.com/c/figure-athletes\" rel=\"nofollow\">like this one</a>)</p>\n\n<p>Sorry I can't help any more than that, good luck!</p>\n"
},
{
"answer_id": 31722,
"author": "Mat",
"author_id": 22085,
"author_profile": "https://fitness.stackexchange.com/users/22085",
"pm_score": 0,
"selected": false,
"text": "<blockquote>\n <p>he says it's not possible for women to gain muscle mass due to our\n hormones</p>\n</blockquote>\n\n<p>That is blatantly wrong and, to be honest, I'm shocked that your partner would say something like that especially if he acted as a personal trainer. </p>\n\n<p>From reading your situation it seems very likely that you've put on some muscle in your back which is one of the contributions to you not fitting properly into the dress anymore. The other factor to this is also likely fat. Two inches around the waist/ribs isn't unbelievable, especially if you've been increasing your physical activity. </p>\n\n<p>Since you've got a bit of a restricted timeframe, I'd recommend staying away from any back exercises (such as rowing or skiing) for the next two weeks to let your muscles get \"flat\". In addition, I'd say some extra cardio/proper dieting would have you lose some fat which should have you fitting in the dress just as before. </p>\n"
},
{
"answer_id": 31731,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 0,
"selected": false,
"text": "<p>First of all, you can't lose weight at one specific area of the body. You either lose weight all over the place, or you don't lose weight.</p>\n\n<p>Secondly, it's probably a bad idea to workout your back muscles (rowing) when it's back muscle you need to lose. The best way to lose weight in this situation is probably doing cardio which doesn't involve your back to much, whilest being in a caloric deficit.</p>\n\n<p>Remember, this isn't healthy, but it will do the trick.</p>\n\n<p>Thirdly, obviously women can build muscle, it just happens at a slower rate because of multiple reasons.</p>\n"
}
] |
2016/05/10
|
[
"https://fitness.stackexchange.com/questions/29784",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20309/"
] |
29,791 |
<p>The ankles and muscles foot to knee are particularly challenged. Similar question to this <a href="https://sports.stackexchange.com/questions/4/what-are-some-good-strength-exercises-for-marathon-runners?rq=1">here</a> on marathons but now focus on skiing and external weights can be used: this can be related to roller skiing, ice skating and skateboarding where the legs, pelvis and core strength are demanded. So</p>
<p><strong>What are some good strength exercises for different skiing practises?</strong></p>
|
[
{
"answer_id": 29818,
"author": "hhh",
"author_id": 6066,
"author_profile": "https://fitness.stackexchange.com/users/6066",
"pm_score": 0,
"selected": false,
"text": "<h2>Running backwards.</h2>\n\n<p><em>Have you seen people running marathons and they need to run it backwards halfway because of too much pain in knees?</em></p>\n\n<p>This is because of overdoing forward motion. Ortopedists and physiotherapists often find such customers and interestingly this is related to strength exercises for skiing: when people overdo going forward, they forget the other motion that is going backwards. Skiing requires balance between backwards and forwards particularly in lower legs. Going only forward can compromise your balance so integrating both directions to training is healthy way to improve the strength for skiing because the strength must be balanced.</p>\n\n<p>One of the easiest way to work the <em>\"ankles and muscles foot to knee\"</em> is to go backward: <strong>backward running works the muscles such as calves, shins and front thighs. Going backwards also improves the balance in lower legs. More <a href=\"http://www.wackynation.com/wp-content/uploads/2012/09/100_wackynation.pdf\" rel=\"nofollow\">benefits</a>.</strong> Then combine this with things such as Backward skating, Backward slalom skinng like <a href=\"https://www.youtube.com/watch?v=0EstEZl_mmQ\" rel=\"nofollow\">here</a> and have some fun.</p>\n\n<p>You need to find balance in many levels such as muscular level, neural level and coordination. It is a bit like frontstroke and backstroke in swimming.</p>\n\n<h2><strong>More balance workouts.</strong></h2>\n\n<ul>\n<li>Motivating instructions on balance from novice to advanced <a href=\"http://www.online-skating.com/learn-roller-skating\" rel=\"nofollow\">here</a> on roller skating</li>\n</ul>\n"
},
{
"answer_id": 37069,
"author": "ford prefect",
"author_id": 7113,
"author_profile": "https://fitness.stackexchange.com/users/7113",
"pm_score": 1,
"selected": false,
"text": "<p>Lunges and balance are good ideas but I would particularly consider exercises that focus on core and legs. Burpees and updowns are particularly good because they improve leg explosion and engage the core pretty heavily while also working on smaller muscles that increase balance. Burpees will also help with shoulders to accelerate as a racer out of the gate. </p>\n\n<p>If you want to include weights deadlifts are also helpful in that they engage the back as well as the core. Really all the classic leg lifts will help. I've also seen a lot of ski workouts that include weight sleds or drag shoots. </p>\n\n<p>One big thing to consider would be any exercise that engages your core by throwing off your balance. Bosu exercises come to mind because you constantly have to be maintaining your balance. Bosu stepovers would be particularly good in this case. </p>\n"
}
] |
2016/05/10
|
[
"https://fitness.stackexchange.com/questions/29791",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6066/"
] |
29,794 |
<p>I only weightlift at home since we have a bench press with a preacher, bicep curl, leg extension, and leg curl. And also stationary bike with elliptical for cardios.</p>
<p>Morning (Fasting):</p>
<ul>
<li>Cardio: Biking/Elliptical for 30 mins.</li>
</ul>
<p>Evening or night:</p>
<ol>
<li>Machine Bicep Curls (50 lbs.) - 5 sets X 15 reps</li>
<li>Leg Extensions (65 lbs.) - 5 sets X 20 reps</li>
<li>Lying Leg Curls (45 lbs.) - 5 sets X 15-20 reps</li>
<li>Flat Bench Press (60 lbs.) 10 sets X 8-12 reps</li>
</ol>
<p>-Rest 15 minutes-</p>
<ol start="5">
<li>Dumbbell Upright Rows (20 lbs.) - 5 sets X 15 reps</li>
<li>Overhead Triceps Extensions (20 lbs.) - 5 sets X 15 reps</li>
<li>Dumbbell Wrist Curls (20 lbs.) - 5 sets X 10 reps</li>
<li>Dumbbell Rows (20 lbs.) - 5 sets X 15 reps</li>
</ol>
<p>I avoid lifting that puts pressure on the spine because of my scoliosis. I also tried the Bicep Concentration Curls on dumbbells but everytime I do it the next day my friends tell me I seem to become shorter so stopped doing it </p>
<p>My Goal is: Gain Muscle Mass</p>
<p>My stats (bodyweight, height, build) are: 5ft6 120lbs</p>
|
[
{
"answer_id": 29795,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 1,
"selected": false,
"text": "<p>Short answer: no, not really, especially not unless you have a decent way of incrementally loading these exercises with more weight. Long answer...</p>\n\n<p>You wish to gain muscle, and, I assume, some strength. The two go hand in hand anyway. This requires inducing an adaptation in the body. You must produce a stress that your body is currently not equipped to handle without requiring recovery. That does not mean you must overexert yourself or exceed your capacities to the point of injury, but it must be enough for your body to notice that its current state would not suffice if the stress would be repeated frequently, so it will produce adaptations: better neuro-muscular efficiency, adjustments of present muscle tissue and hypertrophy. As it catches up to the imposed stress, the stressor must be increased to continue to drive adaptation. For a beginner the weights used are such that recovery can fully complete from workout to workout (assuming 3 workouts per week), meaning a simple linear progression works best.</p>\n\n<p>You get the most bang for your buck (meaning: best return on your time investment) with the big compound lifts that work multiple muscle groups and joints at the same time. They allow you to train the largest number of muscles with the most weight and will progress the quickest. These are the squat (back squat, low bar or high bar, is a good starting point), deadlift, bench press, overhead press, pull-ups or chin-ups, rows and possibly some explosive movements. Sets of 5 are great strength builders; enough to allow you to get a feel for form and adjust as necessary, and not so many that heavy loads can't be used. The rep ranges you are using are mostly in the hypertrophy and endurance range, which aren't good choices to start with since your primary focus at first should be building strength. Even if you use such rep ranges it would be best to do so in a cyclic program along with strength development or as assistance work.</p>\n\n<p>However, you have an obstacle in the form of your scoliosis. I'm not a doctor or physical therapist and don't know if it's congenital or acquired in some other way, so I'll refrain from making recommendations directly for that. If you have a physical therapist or see some other specialist, express your desire for gaining strength and ask what would be realistic in terms of exercise. Maybe, however, a strengthening of the muscles in the back and surrounding the spine could actually benefit you. But that's for a specialist to determine.</p>\n\n<p>So let's assume spinal loading is to be mostly avoided for starters, and also that you want to work out at home. Let's see what could be done or substituted.</p>\n\n<p>Back squats are inherently loading the spine. But there's an alternative: hip belt squats. If you get a dipping belt, some weight plates and boxes to stand on, you could do squats with the weight hanging from the hips rather than being loaded at the top of the spine and could get linear progression. It's not gonna be the same movement as a barbell squat and the biomechanics will be different, but it would still be a good leg builder.</p>\n\n<p>Deadlifts require a bar and weight plates, so I'm not sure you have the equipment. Since these stress the back quite a lot, this exercise may not be safe for you. Then again, with light enough weight they could strengthen the erector spinae. Perhaps something to discuss with a health professional.</p>\n\n<p>Bench presses use the upper back and clavicles as a platform. This avoids direct vertical spine loading, but keep in mind that performing them with correct form will still require quite a bit of tension all across the upper body. They are a great chest and triceps builder provided you have the means to do them safely with enough weight. If done using a bar and no safety pins, get a spotter.</p>\n\n<p>The overhead press would definitely load the spine. In fact, a standing overhead press requires a very rigid upper body for correct execution. My favourite exercise (and strongest one) is the deadlift yet I still tend to feel it in my back if I launch an overhead press with some backward tilt. Doing the exercise seated would be a better option. Perhaps using a slight incline on the bench could be even better, although it changes the biomechanics and leans towards an incline bench press. Using dumbbells for a seated shoulder press might be a good option for you. But again, you'd need to be able to incrementally load the exercise, so get adjustable dumbbells with weight plates.</p>\n\n<p>Pull-ups and chin-ups are great exercises. Once you manage to do a good number at body weight, you can use a dipping belt with weight plates to load these and make linear progression. This presents the reverse challenge of the overhead press and squat: you're hanging from your hands and the weight would be pulling on your hips, effectively stretching the spine. Whether this is beneficial or dangerous for you is, again, not within my capacity to judge. Check it with a professional.</p>\n\n<p>Rows, when done with a barbell, also require a rigid core and keeping the back tight. Allowing your back to curve outward on these would be a bad idea, just as with the deadlift. A better choice for you is to do dumbbell rows with one hand, with the other hand and leg on that side on a bench for support. This will isolate the lats without as much stress on the lower and upper back as a barbell row would.</p>\n\n<p>Some other observations regarding what you posted: the overhead triceps extension can also be done lying. You start with your arms vertically over your shoulders, neutral grip on the dumbbells, then bend your elbows to lower the weight towards your head. You can also let the upper arms move back a bit to move the weight just over the top of your head, then move them back and stretch the arms again (like you're throwing the weight towards the ceiling). The triceps are a two-joint muscle and work not only elbow extension but also the shoulder adduction. If you happen to have an EZ-curl bar, it's very good for this. As for the wrist curls, not sure if these serve much of a point for you right now. I'd focus on strength development in bigger muscle groups.</p>\n\n<p>So, overall, try to focus on heavy weights on compound exercises where you can complete sets of 5 or 6 reps, using linear progression in increasing the weight. Isolation exercises such as bicep curls and leg extensions are better kept in the higher rep range, say 8 to 12. This will let you build strength, and with strength will come size. Make sure to consult a professional regarding the safety of exercises concerning your condition.</p>\n\n<p>Good luck!</p>\n"
},
{
"answer_id": 29796,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 2,
"selected": false,
"text": "<p>In my opinion, this plan is not efficient and therefore you should change it. There is a couple of reasons for that:</p>\n\n<ul>\n<li><p>Your program should be progressive and not static. There are a few ways of making progress from one workout to another:</p>\n\n<ul>\n<li><p>Increase weight per set</p></li>\n<li><p>Increase reps per set (or adding sets)</p></li>\n<li><p>Reduce rest time between sets</p></li>\n</ul>\n\n<p>Every single gaining-mass program out there is progressive for a reason; If you follow the same workout with the same numbers over and over, your body gets accustomed, the exercises become easy and eventually you will fail to damage your muscles, which means the workout becomes useless.</p></li>\n<li><p>Most of the sets are too high in reps. The general rule is that for gaining muscle mass, especially in single-join exercises, you should aim for 8-12 reps per set. As I mentioned, it's a general rule and shouldn't be blindly followed, but in my opinion your reps amount is too high in most of the exercises.</p></li>\n<li><p>This plan puts focus on the wrong muscles. It's nice and visually-effective to work on your arms a lot, but it's bad in the long term. I'm currently facing a serious deficit in legs power to due unbalanced plans in the past. When ranking the commonly trained muscle groups in order of \"how important it should be in your plan\", arms come in the end after legs, lower back, upper back, chest & shoulders, maybe inline with calves and the rectus abdominus.</p></li>\n<li><p>Following the previous reason, you should consult your doctor about how to start adding lifts that put pressure on your spine to your regular workouts, because they are vital to your overall strength. Sooner or later you'll be willing to add squats, deadlifts, etc to your plan (I suggest sooner).</p></li>\n</ul>\n\n<p>In a side note, as your goal is getting muscle mass, remember that nutrition is crucial, and almost no gains will be made with a bad diet. Good luck!</p>\n"
},
{
"answer_id": 29800,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 1,
"selected": false,
"text": "<p>Taking a slightly different tact, given your lack of equipment, why not go for a mostly bodyweight workout?</p>\n\n<p>I trained exclusively with bodyweight for a few months when I was really concentrating on my climbing, and I was amazed at the amount of muscle I gained (and the amount of fat I lost).</p>\n\n<p>There are some very good resources for bodyweight workouts, some of my favourite at from <a href=\"https://gmb.io/\" rel=\"nofollow\">Gold Medal Bodies</a>, <a href=\"http://www.alkavadlo.com/\" rel=\"nofollow\">Al Kavadlo</a> and Paul Wade (no link, but you can <a href=\"http://www.bodybuilding.com/fun/no-weights-no-limits-an-interview-with-paul-wade.html\" rel=\"nofollow\">read an interview with him</a>.</p>\n\n<p>If you just want something you can do in the short term, then pick one exercise from each category below (given in roughly ascending order of difficulty) and if you can do a 2 solid sets of the progression reps or time (in brackets), move onto the next exercise in the list for your next session.</p>\n\n<p>Lower body 1:</p>\n\n<ul>\n<li>Wall sit (30 seconds)</li>\n<li>Bodyweight squat with assistance (use something to pull on gently to\ngive some assistance with standing up, 30 reps)</li>\n<li>Bodyweight squat (25 reps)</li>\n<li>Assisted pistol squat (use something to pull up on for assistance, 10\nreps per leg)</li>\n<li>Pistol squat (keep reducing the amount of resistance until you can do these)</li>\n</ul>\n\n<p>Lower body 2 (start with your weaker side first)</p>\n\n<ul>\n<li>Split squat (15 reps per leg)</li>\n<li>Reverse lunge OR Bulgarian split squat (15 reps per leg)</li>\n<li>Shrimp squat (5 reps per leg)</li>\n<li>Shrimp squat from a bench</li>\n</ul>\n\n<p>Pull (this assumes you have something to pull on, do more than 2 sets of these, they're important)</p>\n\n<ul>\n<li>Inverted row (20 reps)</li>\n<li>Negative chin up (basically, let yourself down from the top of a chin\nup over a 5 count, 10 reps)</li>\n<li>Chin up (10 reps)</li>\n<li>Pull up</li>\n</ul>\n\n<p>Push</p>\n\n<ul>\n<li>Press up with hands on bench (30 reps)</li>\n<li>Press up with hands on floor (20 reps)</li>\n<li>Press up with feet on bench (20 reps)</li>\n<li>Press up with hands close (15 reps)</li>\n<li>Press up with one hand elevated (start with a low block and keep\nelevating the block until you're doing an elevated 1 handed arm press\nup)</li>\n<li>One arm press up</li>\n</ul>\n\n<p>Core / Abz / Stomach area</p>\n\n<ul>\n<li>Lying knee tuck (15 reps)</li>\n<li>Lying leg raise (15 reps)</li>\n<li>Hanging knee raise (15 reps)</li>\n<li>Hanging leg raise</li>\n</ul>\n\n<p>Feel free to also throw in some handstand work, because it looks cool, and some bridging work ONLY if you can (basically, I'm not familiar with scoliosis, so I don't know if bridging is a good idea or not).</p>\n\n<p>Note: Some of this is based from my personal experience, some is from what I've read in various books. It's a guide, not a bible. I'd highly recommend looking into some of the resources I mentioned above.</p>\n\n<p>Note 2: If you're worried about your arm gainz (there is a LOT of arm work in your proposed routine), then you can do some curls at the end of each workout.</p>\n\n<p>Note 3: If you don't have anywhere to do inverted rows or pull ups, then you can do one arm dumbbell rows off the bench, do sets of 10, when you can do 4 sets of 10, increase the weight. This may lead to a situation where you can row more than the dumbbell handles will hold, in that case, use the barbell to do one arm rows.</p>\n"
},
{
"answer_id": 29837,
"author": "Ed McIntosh",
"author_id": 13521,
"author_profile": "https://fitness.stackexchange.com/users/13521",
"pm_score": 0,
"selected": false,
"text": "<p>Quick answer:</p>\n\n<p>No, not a good routine, you probably won't get much stronger or bigger. </p>\n\n<p>I recommend HST training and eating 30g of protein within 30 minutes of each time you lift, and lift every other day. </p>\n\n<p>You will gain strength and mass and will not plateau. </p>\n"
}
] |
2016/05/11
|
[
"https://fitness.stackexchange.com/questions/29794",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20316/"
] |
29,811 |
<p><strong>Background</strong>:I have suffered a severe shoulder injury, and have therefore been completely bedridden the last four months. This has resulted in some extra kilos around my belly, enough to make me look like a stuffed sausage in some of my clothes. Under normal circumstances I would consider myself an athlete (I did an Ironman, a marathon and a few long bike races last year). I've never had problems getting in good shape fast, but this time everything goes much slower.</p>
<p><strong>Current status:</strong>
Due to the shoulder injury, there are a few exercises I can't do (for instance running, swimming and pushups). </p>
<p>Until now, (after the injury), I've been riding my bicycle trainer for 30-60 minutes (approx. 30 km/h, 180 rpm, 80% of max HR), followed by a three sets of 30 crunches, 60 sec plank, and 10 reps with the <a href="https://s-media-cache-ak0.pinimg.com/736x/49/01/b1/4901b1f0afc61d2f51c429dbc08ee682.jpg" rel="nofollow">superman</a>. In the end I do my mandatory shoulder exercises (resistance band for the rotator cuff, something <a href="https://s-media-cache-ak0.pinimg.com/736x/49/01/b1/4901b1f0afc61d2f51c429dbc08ee682.jpg" rel="nofollow">like this</a>).</p>
<p>The time I have available is 60 minutes three times and 90 minutes once a week.</p>
<p><strong>Question:</strong>
Is there something I can change, in order to loose some belly weight faster, not including dieting (I have found a lot of information about this already). I'm pretty much restricted to the exercises I mentioned above, so it's mainly a question of intensity, order, number of repetitions etc.</p>
<p>Would it be better to do intervals on the bike? Lower intensity? Or maybe mix it up: 10 minutes with high intensity on the trainer, then one set of core exercises, 10 minutes on the trainer etc.? </p>
<hr>
<p>Note 1: I know it's not possible to reduce the fat percentage on one body part alone. However, my belly is the only place I have (visible) fat. My arms are skinny and my legs are well-trained. </p>
<p>Note 2: I have no problems with motivation.</p>
<p>Note 3: I do not have a gym membership.</p>
<p>Note 4: My BMI is exactly 25, so I'm not "overweight". The problem is that all the kilos are on my belly.</p>
|
[
{
"answer_id": 29812,
"author": "Jon",
"author_id": 20327,
"author_profile": "https://fitness.stackexchange.com/users/20327",
"pm_score": 2,
"selected": false,
"text": "<p>Exactly. You say \"not including\" diet, so if you're unwilling to sacrifice calories from food then you will have to increase calories burned through exercise, and keep calorie intake the same.</p>\n"
},
{
"answer_id": 31294,
"author": "intj440",
"author_id": 21732,
"author_profile": "https://fitness.stackexchange.com/users/21732",
"pm_score": 2,
"selected": false,
"text": "<p>Given a primary goal of fat oxidation (burning), I would suggest lowering the intensity of your workouts. 80% of HRmax is an anaerobic level of effort -- at this intensity, you're burning mostly carbohydrates and not much fat. </p>\n\n<p>By lowering your cardio intensity to 65% of HRmax, your workout fat burn rate will roughly double [see, for example, Figure 2 of Acten and Jeukendrup, \"Optimizing Fat Oxidation Through Exercise and Diet,\" <em>Nutrition</em> <strong>20</strong>(2004):716-727.] </p>\n"
},
{
"answer_id": 31295,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": true,
"text": "<p>Excellent you have sorted your diet! You have 3 options based on working out for the same time:</p>\n\n<ul>\n<li>Weightlifting: Boosts metabolic rate, builds strength.</li>\n<li>High Intenisty Workout >70%+ HRMax: High calorie usage during activity, develops recovery.</li>\n<li>Medium/Low Intensity Exercise <60% HRMax: High \"Fat burn\" rate, builds endurance.</li>\n</ul>\n\n<p>My recommendation is to do all 3. Keeping your exercise varied and goal-based will enable you to make the most progress by utilising the benefits of all the different ways to burn calories. 3 days a week could be Push/Pull/Legs weightlifting, pair that with some light cardio work and the rest of the time you can do high intensity cardio.</p>\n"
}
] |
2016/05/12
|
[
"https://fitness.stackexchange.com/questions/29811",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20326/"
] |
29,820 |
<p>There is a popular fb page that represents bodybuilders in my nation , admins always speak about how you should eat lots of food to pack on muscle mass.They actually recommend that people should eat lots of carbohydrates along with protein to bulk up . I don't get it , i mean from what i've learnt carbohydrate is just only the fuel we need if i ate the carbs i need daily for my daily activities including the workout i won't gain fat weight plus i would be gaining muscle mass.Then, why should i be eating more than my needs ???</p>
<p>Maybe, I need to get my facts corrected ....</p>
|
[
{
"answer_id": 29821,
"author": "FunkOver9000",
"author_id": 20335,
"author_profile": "https://fitness.stackexchange.com/users/20335",
"pm_score": 1,
"selected": false,
"text": "<p>So you can be strong.</p>\n\n<p>If you only eat enough calories to replace what you burn through exercise your body will not have the extra energy it needs to build muscle mass. </p>\n"
},
{
"answer_id": 29822,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>TDEE stands for Total Daily Energy Expendature. There are 2 questions here.</p>\n<ol>\n<li>Why do you need to eat more than normal to pack on muscle?</li>\n<li>Why can't you use carbohydrates only?</li>\n</ol>\n<h3>Question 1</h3>\n<p>If you eat at your TDEE level you should not put on or lose any weight provided you don't change your daily activities drastically. To efficiently gain muscle you need to work out, this raises your TDEE to a higher-than-normal level. To ensure your body has both the fuel it needs to work at a sustained intensive rate and that your body can recover, creating muscle mass: you need to eat at your new, higher TDEE.</p>\n<h3>Question 2</h3>\n<p>Its not just matching activity to TDEE there are other factors to consider. Lifting heavy weight means your central nervous system will take a pounding. It will also mean your sleep is more important. If you over eat, you will have more energy to hit the higher weights in your workout. The protein is there to give your body the bits to build muscle and the carbs are the fuel.</p>\n<p>You can match your activity to your TDEE and eat just enough but it is much, much harder than if you are eating OVER your TDEE. The principle is Bulk and Cut.</p>\n"
}
] |
2016/05/13
|
[
"https://fitness.stackexchange.com/questions/29820",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20334/"
] |
29,833 |
<p>Is it a good idea if I have my whey protein before I go out to workout in the morning (around 7am)?</p>
<p>From my place to gym is around 40 minutes.</p>
|
[
{
"answer_id": 29834,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 3,
"selected": false,
"text": "<p>There's nothing in particular regarding the timing of your protein consumption that will make any significant difference according to our current understanding. Keep in mind however, that some people experience minor gastric distress from whey protein and this could interfere with training.</p>\n\n<p>(Farts. I'm talking about farts.)</p>\n"
},
{
"answer_id": 29845,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 1,
"selected": false,
"text": "<p>First lets set aside that you haven't shared your goals and have in mind that a pre-workout whey protein shake can't fix general poor or low protein diet.</p>\n\n<p>The important part for me here is that you are working out early in the morning, after not having consumed any protein (or food) for a long period of time. Your insulin levels are low, cortisol is high - this is not optimal environment for weightlifting. So yes, drinking whey protein before going to the gym is a good idea. Make sure to also consume some carbohydrates as well. Easily processed fruit like banana or handful of raisins will do just fine. Most importantly - don't weightlift in the morning in fasted state. </p>\n\n<p>Here are some articles with decent amount of medical research references that could help you figure it out (leave aside promoted specific proprietary products in the articles):\n<a href=\"https://www.t-nation.com/supplements/top-10-post-workout-nutrition-myths\" rel=\"nofollow\">https://www.t-nation.com/supplements/top-10-post-workout-nutrition-myths</a>\n<a href=\"https://www.t-nation.com/supplements/post-workout-nutrition-is-dead\" rel=\"nofollow\">https://www.t-nation.com/supplements/post-workout-nutrition-is-dead</a></p>\n"
},
{
"answer_id": 29858,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<h3>How important is nutrient or meal timing?</h3>\n<p>Under most circumstances and in the grand scheme of things, it's not critical. Of far greater importance is hitting your calorie, macro- and micro-nutrient needs over the course of the day. After that, consistency and commitment should be applied to an appropriate workout plan that suits your performance and/or body goals. If you tend to train in a fasted state, getting your post-workout nutrition in as soon as possible is a good idea, but the first two points (daily diet goals, consistent training) still take precedence.</p>\n<p>For a good paper reviewing the literature examining the ideas and research behind nutrient timing and the "post-workout window", check out <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/pdf/1550-2783-10-5.pdf\" rel=\"nofollow noreferrer\">this meta-review</a>.</p>\n<p>For a review specific to protein timing and it's effect on strength and muscle building, check out <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/\" rel=\"nofollow noreferrer\">this review</a>.</p>\n"
}
] |
2016/05/13
|
[
"https://fitness.stackexchange.com/questions/29833",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20346/"
] |
29,835 |
<p>I plan on eating at least 100-200g of mixed nuts (peanuts, cashews, almonds) everyday (on top of regular diet) for the purpose of gaining weight. I was wondering, can eating too much nuts cause bad health side effects? I want go gain weight because im underweight for my age.</p>
|
[
{
"answer_id": 29834,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 3,
"selected": false,
"text": "<p>There's nothing in particular regarding the timing of your protein consumption that will make any significant difference according to our current understanding. Keep in mind however, that some people experience minor gastric distress from whey protein and this could interfere with training.</p>\n\n<p>(Farts. I'm talking about farts.)</p>\n"
},
{
"answer_id": 29845,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 1,
"selected": false,
"text": "<p>First lets set aside that you haven't shared your goals and have in mind that a pre-workout whey protein shake can't fix general poor or low protein diet.</p>\n\n<p>The important part for me here is that you are working out early in the morning, after not having consumed any protein (or food) for a long period of time. Your insulin levels are low, cortisol is high - this is not optimal environment for weightlifting. So yes, drinking whey protein before going to the gym is a good idea. Make sure to also consume some carbohydrates as well. Easily processed fruit like banana or handful of raisins will do just fine. Most importantly - don't weightlift in the morning in fasted state. </p>\n\n<p>Here are some articles with decent amount of medical research references that could help you figure it out (leave aside promoted specific proprietary products in the articles):\n<a href=\"https://www.t-nation.com/supplements/top-10-post-workout-nutrition-myths\" rel=\"nofollow\">https://www.t-nation.com/supplements/top-10-post-workout-nutrition-myths</a>\n<a href=\"https://www.t-nation.com/supplements/post-workout-nutrition-is-dead\" rel=\"nofollow\">https://www.t-nation.com/supplements/post-workout-nutrition-is-dead</a></p>\n"
},
{
"answer_id": 29858,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<h3>How important is nutrient or meal timing?</h3>\n<p>Under most circumstances and in the grand scheme of things, it's not critical. Of far greater importance is hitting your calorie, macro- and micro-nutrient needs over the course of the day. After that, consistency and commitment should be applied to an appropriate workout plan that suits your performance and/or body goals. If you tend to train in a fasted state, getting your post-workout nutrition in as soon as possible is a good idea, but the first two points (daily diet goals, consistent training) still take precedence.</p>\n<p>For a good paper reviewing the literature examining the ideas and research behind nutrient timing and the "post-workout window", check out <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/pdf/1550-2783-10-5.pdf\" rel=\"nofollow noreferrer\">this meta-review</a>.</p>\n<p>For a review specific to protein timing and it's effect on strength and muscle building, check out <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/\" rel=\"nofollow noreferrer\">this review</a>.</p>\n"
}
] |
2016/05/13
|
[
"https://fitness.stackexchange.com/questions/29835",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20347/"
] |
29,840 |
<p>Some context:</p>
<p>I find it incredibly easy to gain weight, both muscle and fat. I'm a normal weight, but I keep to a reasonably diet and exercise regularly (squash and weights)</p>
<p>My housemate cannot gain weight to save his life. He's 20kg lighter than me, can pile his face full of food all day everyday without exercising and lose weight. Clearly, we have very different body types and metabolisms.</p>
<p>I've heard people say that being able to put on weight is healthy, but conversely, being overweight is widely regarded as having a negative impact on health and longevity.</p>
<p><strong>Does scientific literature say anything about which [body type - easy or hard weight gainer] is healthier, which leads to a longer life or which body type is predisposed to certain diseases?</strong></p>
<p>I've searched for answers but since the internet is full of weight loss tips, most of what I've come across pertains to dieting and fascicle metabolism boosters. Any literature I've found relating to my question is too dense for me to understand in layman's terms.</p>
|
[
{
"answer_id": 29854,
"author": "HomeOf Workout",
"author_id": 20363,
"author_profile": "https://fitness.stackexchange.com/users/20363",
"pm_score": 0,
"selected": false,
"text": "<p>It may be the luck of genetic draw, specific genetic makeup helps determine your body weight and how quickly you gain or lose pounds. Researchers studying the human genome have isolated genes that influence fat distribution and development, body mass index and appetite, reports the National Institutes of Health. Genetics play a big rule, however there are other factors such as when you undergo chronic stress or get insufficient sleep, you may gain weight more easily than other people. Stress affects food choices by driving up the desire for unhealthy “comfort foods” like fatty, sugary choices. It may also lead to insomnia, which disturbs the normal function of the hormones leptin and ghrelin, which signal your body when to eat and when to stop. Techniques like yoga, deep breathing, listening to music or reading can help keep your stress levels. Gaining weight easily is definitely healthier </p>\n"
},
{
"answer_id": 29856,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 1,
"selected": false,
"text": "<p>Generally speaking - the less food you consume through your life, the less oxidation happens (metabolic processes use oxygen and it is poisonous in a way). Less risk of cancer, less stress on liver, kidneys and heart. Also low body weight reduces the stress on joints and tissues. Having excessive body weight is correlated with many health risks. I don't have any data, just empirical observations - it's the smaller and lighter people that live longest.</p>\n\n<p><strong>Body weight and genetics are very important factor, but still just a factor. There are hundreds other lifestyle and environmental factors that determine your long-term health and lifespan.</strong> </p>\n\n<p>Have in mind that light people with fast metabolic rate do not eat all that much as perceived. You need to have a lot of active tissue (muscle), or be extremely active to burn large quantities of calories. Sure, people with high metabolic rate have a slightly higher body temperature, have more energy and are subconsciously more active (have stronger desire to walk and exercise). But there is no magic and the food does not \"disappear\". Such person might eat a huge amount of food at one meal but \"forget\" to eat through the next day because they don't have the appetite. In the long run the average total calories consumed per day are just enough to cover the metabolic expense - and that number will be lower for 20kg lighter person, if you have similar activity level. Else they would be storing the extra calories as body weight (fat and/or muscle depending on many things). </p>\n"
}
] |
2016/05/14
|
[
"https://fitness.stackexchange.com/questions/29840",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20351/"
] |
29,850 |
<p>Hi I actually have a question about supplements. I am female and 24 yrs old. I am currently taking 4 capsules a day of L-Carnitine (Levocarnitine Tartrate) by Vital Strength I believe each capsule has 500 mg, I want to use a new protein powder that has 100 mg of L-Carntine per serve. Is it safe to still do both? How much is too much? Thank you!</p>
|
[
{
"answer_id": 29852,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 0,
"selected": false,
"text": "<p>For starters, taking more than the 2 grams per day you'd get on top of the capsules might be useless. Above a certain threshold saturation seems to be reached and no further absorption occurs. (study for reference: <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/16988205\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/16988205</a>)</p>\n\n<p>Secondly, L-carnitine has shown promising health effects but evidence for its usefulness in exercise supplementation is not definitive. Anecdotally, though, it has generated interest in the bodybuilding community and people seem to believe it has helped them. So if you find it does something for you, it can be useful.</p>\n\n<p>Third, you need to know whether you are getting precisely L-carnitine or some variant. There's an acetylated form called acetyl-L-carnitine (often abbreviated as ALCAR) which you might also find as a supplement, amongst others. The dosage for such forms would be different.</p>\n\n<p>A safety study up to 3 grams daily for 3 weeks in men showed no adverse effects. Evidently there's a \"too much\" for everything, but in standard supplemental dosages I figure you're unlikely to reach it for L-carnitine. Your 2000 mg supplements a day combined with one or a few servings of the protein powder aren't gonna put you over some dangerous threshold, and absorption at elevated rates is going to be tapered anyway. One thing to note: at these dosages an unusual body scent described as \"fishy\" got noticed. So as far as side-effects are concerned, there's at least that.</p>\n"
},
{
"answer_id": 29857,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Lets take a look at the one-stop-shop for all things nutrition: examine.com</p>\n\n<blockquote>\n <p>L-Carnitine and the related compound Acetyl-L-Carnitine (ALCAR) are\n compounds able to alleviate the effects of aging and disease on\n mitochondria, while increasing the mitochondria’s potential to burn\n fat.</p>\n \n <p>ALCAR is often used as a brain booster, due to its ability to increase\n alertness and mitochondrial capacity while providing support for the\n neurons.</p>\n \n <p>ALCAR has been shown to be very effective at alleviating the side\n effects of aging, like neurological decline and chronic fatigue. ALCAR\n supplementation is also a very safe method of improving insulin\n sensitivity and blood vessel health, particularly for people with\n delicate or weakened cardiac health. ALCAR can also protect neurons\n and repair certain damage, such as that caused by diabetes and\n diabetic neuropathy.</p>\n \n <p>Theoretically, <strong>ALCAR supplementation for fat burning should work well,\n but studies on ALCAR in isolation do not show very good results</strong>. Fat\n loss is typically attributed to the increased activity done by people,\n from the increased energy they have from ALCAR supplementation.</p>\n</blockquote>\n\n<p>As the name implies, supplementation should only be used for additive effects - your primary fitness goals will be mostly achieved via diet and exercise. Still, with that in mind, there are three supplements that are frequently cited as known useful for general health and building muscle:</p>\n\n<ul>\n<li>Creatine</li>\n<li>Vitamin D</li>\n<li>Omega-3 Supplement such as Fish Oil (note that flax/chia seeds are not sufficient)</li>\n</ul>\n\n<p>On to your question on dosage:</p>\n\n<blockquote>\n <p><strong>The standard dose for L-carnitine is between 500-2,000mg.</strong></p>\n \n <p>There are various forms of carnitine supplementation available.\n Acetyl-L-Carnitine (ALCAR) is used for cognitive enhancement.\n L-Carnitine L-Tartrate (LCLT) is typically used for physical\n performance and power output. Glycine Propionyl L-Carnitine (GPLC) is\n used to alleviate intermittent claudication and blood flow issues.</p>\n \n <p>L-carnitine is supplemented daily.</p>\n \n <p>The equivalent dosage range for other forms of L-carnitine are as\n follows: 630-2,500mg (ALCAR), 1,000-4,000mg (LCLT) and 1,000-4,000mg\n (GPLC).</p>\n</blockquote>\n\n<p>On a personal note, ditch this supplement, you will get the benefits of it through a well rounded diet and good exercise. </p>\n\n<p>For more information on the substance and studies, go to: <a href=\"http://examine.com/supplements/L-Carnitine/\" rel=\"nofollow\">http://examine.com/supplements/L-Carnitine/</a></p>\n"
}
] |
2016/05/15
|
[
"https://fitness.stackexchange.com/questions/29850",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20358/"
] |
29,867 |
<p>I have been researching into the Osta-Red supplements online. From the reviews I have been reading they seem to be great for lean muscle mass building without water retention or potential side effects that are normally associated with Steroids. </p>
<p>Is this an effective suppplement? And should I be taking any other supplements or be taking any pre-cautions simultaneously. Thanks.</p>
|
[
{
"answer_id": 29872,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Osta-red is ostarine, or more commonly known as, Enobosarm. Answer below is adapted from the <a href=\"http://www.elitefitness.com/forum/anabolic-steroids/so-you-want-try-ostarine-mk2866-here-facts-wonderful-sarm-879383.html\" rel=\"nofollow noreferrer\" title=\"reputable source\">elite fitness forum</a></p>\n<h2>What is Ostarine?</h2>\n<p><strong>Ostarine is the SARM (Selective androgen receptor modulator) that <a href=\"https://dx.doi.org/10.1021%2Fjm900280m\" rel=\"nofollow noreferrer\" title=\"Mohler ML, Bohl CE, Jones A; et al. (June 2009). quot;Nonsteroidal selective androgen receptor modulators (SARMs): dissociating the anabolic and androgenic activities of the androgen receptor for therapeutic benefitquot;. J. Med. Chem. 52 (12): 3597–617. doi:10.1021/jm900280m. PMID 19432422.\">GTx</a> is developing for the prevention and treatment of muscle wasting.</strong> It is currently undergoing clinical trials and may eventually be the medical prescription for prevention of cachexia, atrophy, and sarcopenia and for Hormone or Testoserone Replacement Therapy.</p>\n<p><strong>SARMs create selective anabolic activity at certain androgen receptors and not others, hence their name.</strong> Compared to testosterone and other anabolic steroids and pro hormones, the advantage of sarms such as (Ostarine) MK-2688 is that they do not have androgenic activity in non-skeletal-muscle tissues.\nOstarine is effective in not only maintaining lean body mass (LBM) but actually increasing it.</p>\n<p>SARMs were banned by the World Anti-Doping Agency in January 2008 despite no drugs from this class yet being in clinical use, and blood tests for all known SARMs have been developed.</p>\n<p><strong>Enobosarm (Ostarine,</strong> MK-2866, GTx-024) – affects both muscle and bone, intended mainly for osteoporosis but also general treatment for andropause and reversing muscle sarcopenia in the elderly and for cachexia in <a href=\"http://www.asco.org/ASCOv2/Meetings/Abstracts?&vmview=abst_detail_view&confID=74&abstractID=52947\" rel=\"nofollow noreferrer\" title=\"M.S. Steiner; et al. (June 2010). quot;Effect of GTx-024, a selective androgen receptor modulator (SARM), on stair climb performance and quality of life (QOL) in patients with cancer cachexiaquot;. J Clin Oncol 28 (1534).\">cancer patients</a></p>\n<h2>How does it work? (The science bit)</h2>\n<p>Selective androgen receptor modulators (SARMs) bind to the androgen receptor and demonstrate osteo (bone) and myo (muscular) anabolic activity.\nAndrogen receptor activation</p>\n<p>Binding and activation of the Androgen receptor alters the expression of genes and increases protein synthesis, hence builds muscle.\nSo in essence, sarms such as Ostarine causes muscle growth in the same manner as steroids, however unlike testosterone and other anabolic steroids and prohormones, sarms (as nonsteroidal agents) don’t produce the growth effect on prostate and other secondary sexual organs.</p>\n<p>Ostarine in particular exerts its anabolic effects on muscle tissue almost exclusively. So not only does it represent a new potential treatment option for a wide spectrum of conditions from muscle wasting diseases (from age-related to AIDS or cancer-related), but is also has immense potential for muscle building for Bodybuilders, fitness, athletes and an agent to minimize atrophy during recovery periods from serious surgery or similar situations.</p>\n<h2>Evidence of Ostarine’s Abilities?</h2>\n<p>To date, <strong>GTx has evaluated Ostarine in eight clinical trials involving approximately 600 subjects including three efficacy studies</strong>. A four month Phase IIb clinical trial enrolled 159 patients with the study meeting its primary objective of an absolute increase in total lean body mass (muscle) compared to placebo and the secondary objective of muscle function (increase in strength).</p>\n<p><strong>In particular application to bodybuilding, there have been many logs of users on various forums using Ostarine as an aid to increase lean body mass and strength levels.</strong></p>\n<h2>Uses of Ostarine</h2>\n<h3>Lean muscle gains (bulking)</h3>\n<p>As Ostarine is the most anabolic of the available sarms, its first and foremost use must be when trying to gain lean muscle. The gains in absolute weight won’t be comparable to steroids such as diannabol, however what will be gained will almost exclusively be lean mass. Due to the lack of shutdown in comparison to steroids/prohormones, a PCT - post cycle therapy - period is not needed and almost all the mass that is gained on Ostarine is kept once the cycle is finished.</p>\n<p><strong>Doses of 25mg for 4-6 weeks are the most common protocol for such goals</strong>. Over this 4-6 week period will typically produce 6lbs or 3kg of lean, keepable gains. However the abundant side effects of steroids/prohormones will not be present.</p>\n<p>Users have as high as 36mg [only recommended for those who weigh in at 210lbs (95kg)+] for periods as long as 8 weeks. However the potential for suppression from such doses is higher and users would have to look into a PCT - post cycle therapy - protocol after undergoing such a cycle.\nAs the majority of Ostarine supplies come in 30ml bottles at 25mg/ml, a dose of 17.5mg per day will give the user a 6 week cycle from one bottle, a very good compromise between an anabolic dose and cost.</p>\n<h3>Losing Bodyfat (cutting)</h3>\n<p><strong>Ostarine would primarily fit into a cutting protocol for the maintenance of muscle mass whilst reducing calories.</strong></p>\n<p>The drop in metabolic rate and hormone levels (T3, IGF, Testosterone etc) with the lack of calories is a perfect catabolic environment for loss of muscle tissue. <strong>As Ostarine has anabolic effects, the dieter can cut calories without having to worry about muscle or strength loss.</strong> Ostarine has also shown noticeable nutrient partitioning effects among users, another reason why it can be of great help when cutting.</p>\n<p>A 12.5-15mg dosing protocol for 4-6 weeks is good for cutting with Ostarine without undergoing any side effects or suppression.\nHowever it must be stated that due to the lack of androgenicity, muscle hardness and overall results are not as prominent as with the SARM S-4.</p>\n<h3>Recomping (gaining muscle and losing body fat at the same time)</h3>\n<p>Recomping is where Ostarine really shines.\nThe recomping effect of losing fat and gaining muscle at the same time is what the majority of users are looking for. Trying to achieve this when you are not absolutely new to training is extremely difficult.</p>\n<p><strong>Where Ostarine shines for recomping is in its nutrient partitioning benefits.</strong> Calories are taken from fat stores and calorie intake is fed to the muscle tissue. In fact many users report that Ostarine consumed at maintenance calories produces weight loss, whilst still getting increases in strength and muscle mass!</p>\n<p>One of the most important factors of recomping is TIME. As you are trying to achieve multiple objectives, it requires a longer time period to notice good recomp effects so even when running steroids, these would have to be longer run injectible compounds as oppose to the short used liver toxic oral steroids/prohormones.</p>\n<p>Although Ostarine is taken orally, as it is not methylated it is not as liver toxic as other oral steroids/prohormones. Therefore it can be run for longer than the standard 4 week period with the aforementioned compounds.</p>\n<p>The dosing protocol of 12.5-25mg for 4-8 weeks will give excellent recomp effects.</p>\n<p>Diet must also be optimized to where calories are just above maintenance with at least 30% coming from lean sources of protein to get the best recomp effect.</p>\n<h3>Injury Prevention</h3>\n<p>The effects of MK-2688 translate to anabolism in bone as well as skeletal muscle tissue, which means it could be used in the future for a wide variety of uses such as osteoporosis and as a concurrent treatment with drugs that reduce bone density. Therefore, it has great application as a compound to use for rehabilitation of injuries, in particular bone and tendon related injuries.</p>\n<p>Doses of 12.5mg per day is recommend for such purposes and improvement in joint movement that can be seen after just 6-8 days.</p>\n<h2>Timing of Doses</h2>\n<p>As Ostarine has a half life of around 24 hours, each of these doeses only has to be taken orally once a day, therefore its also offers an extremely convenient supplementation intake.</p>\n<h2>Advantages Of Ostarine when compared to Steroids/Prohormones</h2>\n<ul>\n<li>There is no need for pre cycle supports such as Hawthorn berry.</li>\n<li>There is no need for on cycle supports such as milk thistle for the liver, policosanol or RYR for cholesterol etc.</li>\n<li>Some suppression may be present at doses of 25mg+ run for longer than 4 weeks, however a stringent PCT - post cycle therapy - of prescription serms like nolva or Clomid is not necessary.</li>\n<li>High oral biovailabilty without significant damage to your liver as with oral steroids/prohormones.</li>\n<li>Great sense of well being while on, (without the aggression which can often detrimentally impact users daily lifes).</li>\n<li>No need for a long time period off between cycles; the recommended time of period for normal cycles would be Time on +PCT - post cycle therapy - , so for a typical 6 week cycle and 4 week PCT - post cycle therapy - , a user would have to wait another 10 weeks after PCT - post cycle therapy - to start another cycle.</li>\n</ul>\n<h2>Advantages Of Ostarine when compared to other SARMS</h2>\n<ul>\n<li>The metabolite M1 wich seems to cause toxicity in S4 (temporary occular disturbances) is not present in Ostarine.</li>\n<li>Unlike S4, Ostarine does not have androgenic properties in non muscle tissue.</li>\n</ul>\n<h2>Ostarine Summary</h2>\n<ul>\n<li>Anabolic even at doses as low as 3mg</li>\n<li>Great for strength</li>\n<li>Great for lean mass gains</li>\n<li>Great for body recomposition</li>\n<li>Great for endurance (aerobic or anaerobic)</li>\n<li>Joint healing abilities</li>\n<li>Half life of circa 24 hours – only once a day dosing required</li>\n</ul>\n"
},
{
"answer_id": 29873,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 2,
"selected": false,
"text": "<p>First of all, you'd need to know what it is you're getting. Osta-Red contains ostarine, which is another name for a substance known as enobosarm. Its chemical formula is (or should be) <code>(2S)-3-(4-cyanophenoxy)-N-[4-cyano-3-(trifluoromethyl)phenyl]-2-hydroxy-2-methylpropanamide</code>. However, the name \"ostarine\" has also become associated with andarine, which has chemical formula <code>(2S)-3-(4-acetamido-phenoxy)-2-hydroxy-2-methyl-N-(4-nitro-3-trifluoromethyl-phenyl)-propionamide</code>, which is a similar but still different beast. From the Osta-Red site it seems that what you're getting is enobosarm, so let's focus on that.</p>\n\n<p>Enobosarm was originally developed by pharma company Merck & Co. and is now developed by GTX, Inc. They're specialized in drugs influencing hormonal pathways. The formula given above was not publicly disclosed but it can be found through patents. It is an <strong>investigational</strong> substance, meaning its full range of effects and side-effects cannot be expected to be completely known. Anyone who'd try to sell this claiming it is safe or fully approved is lying through their teeth.</p>\n\n<p>That's not to say there is no medical literature, but certainly not as much as is needed. On PubMed Central the most interesting thing I'm finding is this: <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3177038/\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3177038/</a> (The selective androgen receptor modulator GTx-024 (enobosarm) improves lean body mass and physical function in healthy elderly men and postmenopausal women: results of a double-blind, placebo-controlled phase II trial; J Cachexia Sarcopenia Muscle. 2011 Sep; 2(3): 153–161). There are other studies regarding selective androgen receptor modulators (SARMs), of which enobosarm is one, which might be interesting.</p>\n\n<p>One important thing of note is that this stuff is banned by the world anti-doping agency, meaning that if you want to compete in a sport there will be plenty of federations who could find it a reason for exclusion, and you could get into trouble for things outside of competition, such as drug tests in other contexts.</p>\n\n<p>A second important thing is that this is a drug influencing your hormonal system. The idea behind SARMs is that they get some of the benefits you could get from hormones such as testosterone or anabolic steroids, while being selective enough in receptor activation to avoid side-effects that would occur from the effects on non-target tissues (for example, anything outside of skeletal muscle). Just because they aren't technically anabolic steroids or hormones doesn't mean it's safe to be messing with your hormonal regulation. With steroids and hormones, despite the potential for negative effects at least they've been extensively studied and you get some idea of what you're getting yourself into.</p>\n\n<p>Now the Osta-Red site at least seems honest about a lot of these points. They note how the substance can make you fail doping tests, that this stuff is experimental and they don't seem to try to peddle it to folks who have no business hopping onto supplements. That's something that speaks in their favor. I'd still go looking for reports doing actual chemical analysis to make sure you're getting enobosarm, and <strong>only</strong> that.</p>\n\n<p>Bottom line is, this thing is a wildcard and I don't think you should feel comfortable being the guinea pig for testing it. Could SARMs turn out to be amazing things that will benefit muscle growth and retention with nearly no side-effects? Certainly. But we just don't know enough yet and, at least to me, that makes the potential risks outweigh benefits.</p>\n"
}
] |
2016/05/16
|
[
"https://fitness.stackexchange.com/questions/29867",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20371/"
] |
29,868 |
<p>I started running about 2 months ago to lose weight and along with this I also eat a lot less (1000-1500 calories a day). I started off around 200 lbs and got down to 188.6 but a few weeks ago the weight loss stopped at 188.6 and it's stayed at that for a few weeks even though I still run 5 days a week and eat right. Just wondering if I am doing something wrong.</p>
|
[
{
"answer_id": 29871,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Everyone reaches plateaus during their weight loss. Provided you continue to eat at a sensible deficit of calories (recommendation is between 10 and 20% of your TDEE) and are tracking them well you should start to lose weight again. </p>\n\n<p>As correctly explained by ddinchev, if you eat too little your body will go into \"<a href=\"https://en.wikipedia.org/wiki/Starvation_response\" rel=\"nofollow noreferrer\">starvation mode</a>\", eating ~1000 calories would potentially put you here. However, going into 'starvation mode' requires you to actively <strong>starve</strong> yourself and is relatively difficult.</p>\n\n<p>If you know your height & weight you can plug it into a TDEE calculator online and reduce that number by 10-20% to achieve a calorie deficit. Without more detailed information about your diet plan and your body statistics I cannot help beyond general advice there. </p>\n\n<p>The principle of <a href=\"https://en.wikipedia.org/wiki/Progressive_overload\" rel=\"nofollow noreferrer\">progressive overload</a> is that to improve yourself and constantly work your body at a high rate you need to continually make the exercise harder. In layman's terms this means that you should be aiming to put the same amount of effort into each activity you complete. Activities will become easier with time and it is up to you to make them constantly harder so that your body is working to constantly improve and adapt.</p>\n\n<p>Finally, losing weight has diminishing returns, as your reach your \"peak\" low weight it will be harder and harder to lose weight and easier to gain it back again. Going from 30% bodyfat to 27% is much easier than going from 15% to 12%. </p>\n\n<p>As a side note, you need to consider what your doing as your lifestyle. If you stop exercising and eat the same your weight will pile back on. Achieving and Maintaining a healthy bodyweight and physique is a lifestyle change. </p>\n\n<p>I would also look at doing a \"re-feed\" week, it has worked for a number of people on a diet to eat at or slightly over their TDEE for 1 week to \"reset\" [sic] their metabolism. </p>\n"
},
{
"answer_id": 29883,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 0,
"selected": false,
"text": "<p>Recovering from plateaus is hard because they are both frustrating and usually you have to do the opposite of what seems rational - like take a step back. When people struggle to lose more weight, they usually cut the calories more and increase running/other physical activity which actually worsens the problem. Your body goes into \"starvation mode\", meaning it starts loosing more muscle to become more efficient, slows your metabolic rate and soon your hunger becomes unmanageable.</p>\n\n<p>Based on my experience and the things I've learned to work for me, this is a short list of things to consider:</p>\n\n<ul>\n<li>Substitute some of the running sessions with weight lifting or sprinting (HIIT). Running is great if you want to be a marathon runner. But more intense workouts are more efficient for fat loss. </li>\n<li>You might be eating too low. Don't cut more then 25-30% of your energy expenditure. If you have already been under-eating for a while - try matching the estimated calories burned for the next 2 weeks (which means yes - increase calories and focus on the long run, not on the short lack of progress). But focus on eating healthy foods and ideally no sugar.</li>\n<li>Analyse your diet - try to reduce carbohydrate consumption in general, increase protein consumption to at least 1 gr per pound of bodyweight and increase fat consumption to match your calories (fats from fish, meats and nuts are all great). Protein helps your muscles repair and is more filling and low carb environment improves your insulin sensitivity.</li>\n</ul>\n"
}
] |
2016/05/16
|
[
"https://fitness.stackexchange.com/questions/29868",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20372/"
] |
29,869 |
<p>I'm mostly asking this question to make sure that there isn't something I'm overlooking. I've been eating a fairly specific diet for about the last 6 months - mostly because I like it - and I've gained about 15 lbs over the same period.</p>
<p>Everyday for breakfast I have a Shaklee Soy Powder protein shake mixed with a banana; crushed ice; water; and either blueberries, raspberries, or strawberries. (And 2 cups of coffee)</p>
<p>For lunch I have a mixed green salad with cashews, sunflower seeds, and golden raisins, with Ranch dressing. Also - 2 pieces of Pepperidge Farm Whole Grain bread with Country Crock.</p>
<p>And then for dinner I have various things. </p>
<p>I'm asking if there is something in what I listed for breakfast or lunch that would be the culprit. </p>
<p>It very well may be whatever I have for Dinner, but I want to make sure that what I presume to be a healthy diet (that I enjoy) isn't the problem.</p>
<p>Also - additional info: I quit smoking in October. I've never thought twice about my diet before this period - my favorite dessert was a can of Vanilla Frosting. I weigh (now) 216 lbs, 6'1, 37 years old.</p>
|
[
{
"answer_id": 29870,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 1,
"selected": false,
"text": "<p>You are indeed eating something that causes weight gain: food. Track it. Weigh what you eat, track it in an application such as MyFitnessPal or any of the alternatives, and make absolutely sure you're using a correct entry (correcting based on the food label as necessary) or using, say, values from the USDA database. For whole foods you can often find this straight away typing something into Google (try \"cashews\" for example). If you want to be precise in finding out where you go wrong and how much you really consume, you need to track. Ignore the fact that many people seem to do just fine not ever paying attention or thinking much about what they eat (other than \"what would be tasty today\") because it's not working for you. You've got to be precise and turn it into a science. Measure, correct.</p>\n\n<p>If I'd had to pick out the foods you listed that would be most tricky, it's</p>\n\n<ul>\n<li>Cashews. Nuts are very calorie dense. Very healthy and nutritional, too, but lots of calories. 50 grams doesn't look like much but it'd be over 270 kcal.</li>\n<li>Sunflower seeds. Same thing goes for seeds as for nuts. Good food, but <strong>very</strong> calorie dense.</li>\n<li>Raisins. Dried fruits are high in sugar. Easy to go overboard on these.</li>\n<li>Ranch dressing. Could be fine, but it depends on the dressing. It might be loaded with fats and sugars.</li>\n<li>The bread. Carb-dense food sources like bread, potatoes, pasta and rice can give a heavy hit of calories for what seems like not such a big amount, <strong>and</strong> aren't very good for satiety, so you might end up eating more at dinner than you otherwise would.</li>\n</ul>\n\n<p>So, eh, kind of listed your whole lunch there. I think you'd be better of eating a salad with a lean source of protein like roasted chicken breast or shrimps. Or at least lower the amount of cashews, sunflower seeds and raisins, and find out the nutritional values of that ranch dressing. See if there's a lower-calorie option. A \"light\" variant isn't always great because often what they take out in fat they partially replace with sugar (taste gotta come from somewhere) and if anything I'd say you're worse of with that.</p>\n"
},
{
"answer_id": 29874,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 4,
"selected": true,
"text": "<p>I have done a lot of legwork for you here, lets take a look at the meals mentioned in myfitnesspal's calorie checker:\n<a href=\"https://i.stack.imgur.com/TWtzs.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/TWtzs.jpg\" alt=\"Holy cow, that's a lot of calories\" /></a></p>\n<p>I have assumed 2 tbsp of each dried fruit & nuts with lunch. Ignore the goals at the bottom.</p>\n<p>If I plug in your height, weight, age into IIMYM.com I get that your BMR is 1961 calories and your TDEE is 2298 calories. <strong>If you want a nice gentle cut you need to aim for between 1950 and 1838 calories per day</strong>. <em>(I am a 5ft6 Male, 25, aggressively cutting, working out 5-6 times a week doing weightlifting. I redid my target during this and now I have gone from 3 to 6 days a week exercise and am now targeting 1898 calories on a cut)</em></p>\n<p>While my Macros might not match yours, the outcomes from the breakfast and lunch tell a story.</p>\n<ul>\n<li>797 calories for lunch is a LOT and doesn't leave you much for snacks and dinner.</li>\n<li>You are eating a lot of carbs. Banana, Berries, Raisins and Bread are the main offenders. Fruit is great for providing vitamins and minerals but watch out for too much of it in your diet as it contains lots of sugar.</li>\n<li>You aren't eating anywhere enough protein. Eating more lean mean (chicken, fish) will help you eliminate your appetite. Consider brown rice, chicken and veg for lunch, for example.</li>\n<li>You are eating too much sugar through fruits, cut down on the sugar intake.</li>\n</ul>\n<hr />\n<h3>Sources:</h3>\n<p><a href=\"http://www.iifym.com/iifym-calculator/\" rel=\"noreferrer\">http://www.iifym.com/iifym-calculator/</a></p>\n<p><a href=\"http://www.myfitnesspal.com/\" rel=\"noreferrer\">http://www.myfitnesspal.com/</a></p>\n"
},
{
"answer_id": 29877,
"author": "David Ward",
"author_id": 19426,
"author_profile": "https://fitness.stackexchange.com/users/19426",
"pm_score": 0,
"selected": false,
"text": "<p>Despite anything learned to the contrary, it is simply a question of physics, calories in v calories out.\nIf you modify the ratio of exercise, to diet, you will either loose or gain weight, or stay the same. \nThe ratio is important, so start eating and drinking less, and do significantly more exersise. Weigh yourself as a rough guide once a week. If it goes up, cut down more on food and drink, and work harder during exercise. If down, keep going until you reach goal weigh. To maintain the desired weigh, adjust ratios so you keep within a kilo a week.\nDon't over complicate things, don't cheat, and it will work every time.</p>\n\n<p>David from Cornwall U.K</p>\n"
}
] |
2016/05/17
|
[
"https://fitness.stackexchange.com/questions/29869",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20374/"
] |
29,880 |
<p>I've been wondering if Torso / Back twisting exercises (like twisting from side to side, with weight or without weight) can be harmful to the back. Mainly, if you'd have a herniated disc - would a twisting exercise aggravate the condition? If you're healthy, could such exercise create an injury?</p>
<p>Exercise examples:</p>
<p><a href="http://www.mmmglawblog.com/wp-content/uploads/2013/03/10.-Spine-Twist.jpg" rel="nofollow">http://www.mmmglawblog.com/wp-content/uploads/2013/03/10.-Spine-Twist.jpg</a></p>
<p><a href="http://urbanwired.com/health/wp-content/uploads/sites/2/2014/08/Kettlebell-Workouts-for-Russian-Twist.jpg" rel="nofollow">http://urbanwired.com/health/wp-content/uploads/sites/2/2014/08/Kettlebell-Workouts-for-Russian-Twist.jpg</a></p>
<p>thanks! </p>
|
[
{
"answer_id": 29882,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 2,
"selected": true,
"text": "<p>\"Listen\" to your body. If you feel pain during exercise (not one of lactic buildup in muscles), with or without injuries, it's best to immediately stop. Make sure you are doing the exercise properly and that you don't have an underlying condition that limits your ability to perform the exercise safely.</p>\n\n<p>That being said, I'm occasionally doing twists, starting with low range of motion before starting to push myself or use weight (for Russian twists). I occasionally feel lower back pain from all kinds of seated ab exercises thus I prefer exercises like the \"Hanging Pike\", ab-wheel (which can also be taxing to your lower back if not performed properly) and full range of motion chin-ups (which activate the abdominals most)<sup>[1]</sup>.</p>\n\n<p>My advice is given that you have an actual health condition - be very cautious, always start doing the twists slowly, warm up well and stay on the safe side. Don't ignore any pains and if in any doubt - consult a physician.</p>\n\n<p>[1] <a href=\"https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises\" rel=\"nofollow\">https://www.t-nation.com/training/inside-the-muscles-best-ab-exercises</a></p>\n"
},
{
"answer_id": 29896,
"author": "Noumenon",
"author_id": 8332,
"author_profile": "https://fitness.stackexchange.com/users/8332",
"pm_score": 0,
"selected": false,
"text": "<p>According to Dr Stuart McGill, twisting your spine is generally safe without a load, not safe with a load (discussed around 20:00 <a href=\"http://rdellatraining.com/dr-stuart-mcgill-the-truth-about-optimal-back-health\" rel=\"nofollow\">here</a>). However, things may be <a href=\"http://www.ideafit.com/fitness-library/the-painful-lumbar-spine\" rel=\"nofollow\">different</a> for people with bad backs:</p>\n\n<blockquote>\n <p>For example, flexion-intolerant backs are very common. Stretches such as pulling the knees to the chest may give the perception of relief (via stimulation of the erector spinae muscle stretch receptors), but this approach only guarantees more pain and stiffness as the underlying tissues sustain more cumulative damage. Eliminating spinal flexion, particularly in the morning when the disks are swollen after bed rest, has proven very effective with this type of client. Realize that the spinal disks can bend only so often before damage ensues. Reserve the bends for essential tasks, such as tying shoes, rather than abdominal training. </p>\n</blockquote>\n\n<p>McGill believes there is a tradeoff between strength and flexibility in the spine, because stretching works by making the annulus between the discs more gooey, which makes it perform worse under load. If you plan to load the spine and are exercising to build sufficient muscle to lock it in place, you can train oblique strength without twisting by doing asymmetric carries such as farmer's walk.</p>\n\n<p>This stuff is gleaned from <a href=\"http://www.ideafit.com/fitness-library/the-painful-lumbar-spine\" rel=\"nofollow\">here</a>, but I am honestly not that familiar with McGill's work so I may be misrepresenting him.</p>\n"
}
] |
2016/05/17
|
[
"https://fitness.stackexchange.com/questions/29880",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/5417/"
] |
29,885 |
<p>Background: This question was prompted by a few comments from user:<a href="https://fitness.stackexchange.com/users/939/michael">michael</a>
<a href="https://i.stack.imgur.com/GXGnz.jpg" rel="noreferrer"><img src="https://i.stack.imgur.com/GXGnz.jpg" alt="Quote 1" /></a></p>
<p><a href="https://i.stack.imgur.com/ssay6.jpg" rel="noreferrer"><img src="https://i.stack.imgur.com/ssay6.jpg" alt="Quote 2" /></a></p>
<p>Reading through a recent <a href="http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0" rel="noreferrer" title="Kolata, G. (2016). After ‘The Biggest Loser,’ Their Bodies Fought to Regain Weight. The New York Times. Accessed 18 May 2016.">New York Times article</a> related to the subject prompted me to prove further into the topic of metabolism and how it is affected by exercise and weight loss.</p>
<hr />
<p>"The biggest loser" is a show where contestants compete against each other to lost weight the fastest. It has come under a lot of criticism for "fat shaming" and there are <a href="http://nypost.com/2015/01/18/contestant-reveals-the-brutal-secrets-of-the-biggest-loser/" rel="noreferrer">many controversies</a> surrounding the show. In a recent <a href="http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0" rel="noreferrer" title="Kolata, G. (2016). After ‘The Biggest Loser,’ Their Bodies Fought to Regain Weight. The New York Times. Accessed 18 May 2016.">New York times article</a> there was evidence put forward that some people just cannot keep weight off due to the changes in metabolism.</p>
<p>In the article, Dr. Hall, an expert on metabolism at the National Institute of Diabetes and Digestive and Kidney Diseases, which is part of the National Institutes of Health is quoted:</p>
<blockquote>
<p>It has to do with resting metabolism, which determines how many
calories a person burns when at rest. When the show began, the
contestants, though hugely overweight, had normal metabolisms for
their size, meaning they were burning a normal number of calories for
people of their weight. When it ended, their metabolisms had slowed
radically and their bodies were not burning enough calories to
maintain their thinner sizes.</p>
<p>Researchers knew that just about anyone who deliberately loses weight
— even if they start at a normal weight or even underweight — will
have a slower metabolism when the diet ends. So they were not
surprised to see that “The Biggest Loser” contestants had slow
metabolisms when the show ended.</p>
<p>...As the years went
by and the numbers on the scale climbed, the contestants’ metabolisms
did not recover. They became even slower, and the pounds kept piling
on. It was as if their bodies were intensifying their effort to pull
the contestants back to their original weight.</p>
</blockquote>
<p>Looking online, there are articles that state that exercise can improve your MR and even your BMR:</p>
<ul>
<li><a href="http://onlinelibrary.wiley.com/doi/10.1002/oby.21501/abstract;jsessionid=C4FFBE4D670B64AA977431A6732B5953.f03t03" rel="noreferrer" title="Hames, K. C., Coen, P. M., King, W. C., Anthony, S. J., Stefanovic-Racic, M., Toledo, F. G.S., Lowery, J. B., Helbling, N. L., Dubé, J. J., DeLany, J. P., Jakicic, J. M. and Goodpaster, B. H. (2016), Resting and exercise energy metabolism in weight-reduced adults with severe obesity. Obesity. doi: 10.1002/oby.21501">Hames KC et al. 2016</a></li>
<li><a href="http://www.nhs.uk/Livewell/loseweight/Pages/how-can-I-speed-up-my-metabolism.aspx" rel="noreferrer">National Health Service: "How Can I Speed Up My Metabolism?" (2015)</a></li>
<li><a href="http://www.nrcresearchpress.com/doi/abs/10.1139/h08-097" rel="noreferrer" title="Perry, Christopher GR, et al. quot;High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle.quot; Applied Physiology, Nutrition, and Metabolism 33.6 (2008): 1112-1123.">Perry, C. Applied Physiology, Nutrition, and Metabolism (2008)</a></li>
<li><a href="http://www.acefitness.org/acefit/fitness-fact-article/2672/trimming-off-the-fat/" rel="noreferrer">American Council on Exercise: "Trimming Off the Fat." (no date)</a></li>
<li><a href="http://www.sciencedirect.com/science/article/pii/S1550413114000060" rel="noreferrer" title="Lee, Paul, et al. quot;Irisin and FGF21 are cold-induced endocrine activators of brown fat function in humans.quot; Cell metabolism 19.2 (2014): 302-309.">Lee, P. Cell Metabolism (2014)</a>.</li>
</ul>
<p>And even the odd article that conclused the opposite of the finding of the NYT! <a href="http://jama.jamanetwork.com/article.aspx?articleid=181605" rel="noreferrer" title="Svetkey LP, Stevens VJ, Brantley PJ, et al. Comparison of Strategies for Sustaining Weight Loss: The Weight Loss Maintenance Randomized Controlled Trial. JAMA. 2008;299(10):1139-1148. doi:10.1001/jama.299.10.1139.">Svetkey LP, Stevens VJ, Brantley PJ, et al. (2008)</a> finds,</p>
<blockquote>
<p><strong>Conclusions:</strong> The majority of individuals who successfully completed an initial behavioural weight loss program maintained a
weight below their initial level. Monthly brief personal contact
provided modest benefit in sustaining weight loss, whereas an
interactive technology-based intervention provided early but transient
benefit.</p>
</blockquote>
<hr />
<h2>Question:</h2>
<p>Is weight regain following a diet inevitable due to changes in metabolism or can a sustained better lifestyle which includes exercise change your BMR to bring it to normal levels for your reduced weight?</p>
<p>Bonus: Is The Biggest Loser a indicator of a larger (forgive the pun) problem with losing weight or is the show a outlier due to its nature?</p>
<h2>Notes</h2>
<p>Please do not focus on why the weight was gained in the first place. There are many reasons as to why Americans have a greater level of obesity but this question does not want to discuss that.</p>
<p>Please give full sources for all statements made in your answers, and clearly indicate what you believe to be common knowledge or your (or others) opinion. Bonus points for citing like I have using the description of a link.</p>
<p>Edit: This article has been discussed further on reddit's r/fitness <a href="https://www.reddit.com/r/Fitness/comments/4hhgjk/new_york_times_article_summarizing_longitudinal/" rel="noreferrer">https://www.reddit.com/r/Fitness/comments/4hhgjk/new_york_times_article_summarizing_longitudinal/</a></p>
|
[
{
"answer_id": 29886,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 4,
"selected": true,
"text": "<p>Warning, wall of text incoming. Sorry, but there's a lot to look into. TL;DR at the end.</p>\n\n<hr>\n\n<p>Let's first take a look at what seems to influence (base) metabolic rate the most. For starters, when we look across species, there appears to be a neat relation between the average mass of a subject in that species and its metabolic rate. A linear relation, in fact, between the metabolic rate and body mass to the power of 3/4. This is known as Kleiber's law. The slope varies a bit among single-celled organisms and cold- and warm-blooded animals, but in general the relation holds within each group.</p>\n\n<p>Given that metabolic rate scales with body mass among animals, perhaps it isn't far-fetched to expect it also will for subjects within a species, including humans. Here is a fascinating study digging into what correlates with basal metabolic rate (BMR) for people: <a href=\"http://ajcn.nutrition.org/content/82/5/941.full\">http://ajcn.nutrition.org/content/82/5/941.full</a> (Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1,2,3; The American Journal of Clinical Nutrition).</p>\n\n<p>Within-subject effects, meaning within the same person, accounted for a variability of only 2%, with 0.5% being analytic error. Of more interest are the between-subject effects, looking at what are the best predictors for BMR. We find the following percentages for explaining BMR:</p>\n\n<ul>\n<li>63% for fat-free mass (FFM)</li>\n<li>6% for fat mass (FM)</li>\n<li>2% age</li>\n<li>26% unexplained</li>\n</ul>\n\n<p>The last portion was found not to be explained by circulating leptin (the hormone driving satiety) or triiodothyronine (a thyroid hormone). Interestingly, thyroxine (another thyroid hormone) showed no relation to the variance for women but did account for a whopping 25% of the residual variance in men.</p>\n\n<p>This means that there's more to our BMR than FFM and FM, but it can be seen that FFM is one of the biggest factors and FM isn't negligible. So there's some conclusions some folks aren't gonna like.</p>\n\n<p>The first is that fat-free mass is important and height plays an important role in that. Evidently people with the same height can have an important variation in FFM depending on things such as bone density and muscularity. This supports the notion that strength training and hypertrophy can be useful in supporting sustained weight reduction, since it would raise BMR. However, the amount of muscle that can realistically be gained without the use of anabolics isn't without limits. So while strength training can be a nice boost for an individual, it simply isn't going to make up for the difference in FFM between two people who are at respectively 60 kg and 90 kg at the same body fat percentage. You can expect taller people to be able to get away with eating a lot more than shorter people for maintaining a similar body fat percentage (conversely, they may also require a lot more to build muscle when training).</p>\n\n<p>Secondly, fat mass is significant at 6% but not so dramatic that it is going to grind your metabolism to a halt when significant fat loss occurs, which is what some people claim. This makes sense from a biological point of view. Maintaining lean body mass including bones, muscle, internal organs, skin and more is metabolically expensive. It wouldn't make sense for the retention of fat mass to be particularly metabolically expensive because that would make it a pretty poor source of energy, which is its primary function. That'd be like a very significant factor for a car's fuel consumption being the fuel present (it has some bearing due to weight but not <strong>that</strong> much) or it using fuel when it's just standing in the garage.</p>\n\n<p>Third, circulating hormones, to the extent of the ones investigated (which are significant for metabolic rate) aren't gonna be the make-or-break deal. People diagnosed with actual hypothyroidism are going to see significant effects regarding fat loss and gain, but in the presence of a normal functioning of the thyroid and hormonal system, the frequently heard claim that someone just can't lose weight or gains too easy due to hormones, when they've never had any tests done in that regard, must be seen as an excuse. Sorry folks, but you can't blame medical issues without evidence of such issues having been established in you, and I'm afraid it has been shown time and time again we are all very adept at lying to ourselves.</p>\n\n<p>Finally, there are other factors at play which could be significant and might have some bearing on why with two people of similar stature one can sometimes seemingly eat at will and the other will have a hard time keeping body weight down. But since there can be too many confounding factors there and this would lead away from the question at hand, we'll continue with what can be quantified.</p>\n\n<hr>\n\n<p>So as weight is reduced by fat loss, this will lead to some drop in BMR directly related to fat mass but not enough to warrant claims that BMR dramatically slows, enough to cause a major rebound effect when after a diet one resumes what should be a total daily energy expenditure (TDEE) consumption. So does weight loss in some other way lower BMR?</p>\n\n<p>Here we arrive at the dreaded \"starvation mode\". Many people believe that as less calories are consumed, the body in reaction will slow down metabolic processes and/or redistribute priorities to prolong functioning in the face of what could be a crisis. It certainly doesn't seem impossible, because there's quite a difference in peak performance and \"adequate\" performance. However, it's one of those unique things for which I wish I had a name. One of those ideas that originate somewhere, from a source that at that time may very well be reliable but might be incomplete, becomes invalid in the face of newer evidence or just gets outright misinterpreted. The simple version becomes popular, spreads, and soon its frequent repetition cements it in the mind of the general population as \"common knowledge\". But as new information becomes available and those on the forefront of gathering it become frustrated with the dissemination of the old \"common knowledge\", they begin labeling it as a myth and will provide counter-arguments. Since people like to feel clever and on the cutting edge, now the \"myth\" gets vehemently attacked, much to the annoyance of those who lived by it and now either feel lied to, misled or personally under attack. Prepare to see a lot of such swinging pendulums in nutrition and exercise (\"calories in/calories out\", \"a calorie is a calorie\", nutrition timing, barbells->machines->barbells).</p>\n\n<p>So IS it a myth? First its origin. The source seems to be mostly the Minnesota Starvation Experiment (<a href=\"https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment\">https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment</a>). In the experiment it was found that physiologic processes which are important indicators for BMR were indeed lowered. However, the subjects in the study were <strong>actually starving</strong>, not on some manageable fat-loss diet. A nice counter-point comes from this study: <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11010936\">https://www.ncbi.nlm.nih.gov/pubmed/11010936</a> (full text: <a href=\"http://ajcn.nutrition.org/content/72/4/946.long\">http://ajcn.nutrition.org/content/72/4/946.long</a>, Energy metabolism after 2 y of energy restriction: the biosphere 2 experiment, Am J Clin Nutr. 2000 Oct;72(4):946-53). When it comes to human studies it doesn't get much better than locking them up in a biosphere for 2 years when you're staying on the legal side of things. The study concludes that there <strong>is</strong> an effect, but let's look at the magnitude. Weight loss on average was 15% of body mass, and most of that was from fat loss because while diet was restricted, it wasn't nutritionally poor. The average response in TDEE was a 180 kcal reduction. That isn't much to start with. 60 kcal were explained by the loss of body mass itself (FFM and FM), 65 kcal from a reduction in fidgeting and 55 kcal dismissed as statistically insignificant.</p>\n\n<p>The idea that BMR will be seriously lowered as the result of a diet, and especially the concept of starvation mode, have been increasingly labelled as myths recently. While there is <em>some</em> truth to it, enough nails have been driven into that coffin to conclude for now that this is not what causes so many people to rebound after a diet.</p>\n\n<hr>\n\n<p>So what was going on in The Biggest Loser? I figure, two things.</p>\n\n<p>First of all, calorie restriction for the people on this show, being encouraged to lose as much weight as possible, as fast as possible, was closer to the actual Minnesota experiment numbers than what should be considered a sane and sustainable diet. Dr. Hall who is quoted from the interview in the question has published an article about the show which says as much (<a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3660472/\">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3660472/</a>). Quite importantly, the dramatic approach to weight loss doesn't just affect fat. Some lean body mass would have been lost as well, notably muscle, which we've previously seen would affect metabolic rate a lot more. So now we've got people who've lost fat as well as useful lean body mass, have a lowered metabolic rate and are then released from their harsh crash diet. Two guesses as to what's going to happen.</p>\n\n<p>This brings us to the second point: a terrible misconception about \"diet\" rooted in ideas that should by all means be outdated. You've seen it in the magazines... The \"banana diet\", all the \"detox\" diets, low fat diets, recently the keto diet. People have been led to believe that a diet is something you do for a limited and uncomfortable time, until the situation has been \"fixed\" and the diet can then be ended. The problem is that it wasn't a momentary lapse in judgement that caused anyone to become overweight, it were usually sustained poor nutritional habits that caused weight gain, probably imperceptible on a scale of weeks or even months, that accumulated over time. The right approach to a \"diet\" is to establish better habits, at a scaled-down version of what can be done after reduction in body fat has been completed so that the new weight can be maintained. I'm not gonna dig up further studies but it has been observed that diets, in this sense, are in fact an indicator of future weight gain. Also, the harsher a diet, the more difficult it is going to be to sustain it for any significant time. When you are pitting survival instincts honed by hundreds of millions of years of evolution against cognitive processes which are toddlers in comparison, your \"willpower\" ain't gonna win.</p>\n\n<p>Dr. Hall also shows in the above article that if a more moderate caloric deficit had been maintained coupled with exercise, over a longer period of time, not only would the same weight loss eventually have been reached, it would have been so while maintaining lean body mass, leaving the contestants in better shape and better equipped to maintain their new body weight.</p>\n\n<p>In that sense, yes, the program is an extension of a much larger problem: that diets are still approached in this crash-and-burn manner rather than seen as a gradual change towards better, sustainable habits. It peddles to the impatience of people in wanting results immediately and the fact that a plan which takes years to complete is very daunting. I guess following someone for 3 years while they lose 0.25 kg per week wouldn't make for very thrilling television, but that person would make excellent progress when starting off obese.</p>\n\n<hr>\n\n<p>TL;DR</p>\n\n<ul>\n<li>Fat-free body mass is the main contributor to basal metabolic rate.</li>\n<li>Fat mass also contributes to BMR but to a much lesser extent.</li>\n<li>\"Starvation mode\" won't occur from simple caloric restriction, unless you are actually starving yourself.</li>\n<li>BMR won't slow down dramatically as a result of fat loss or a moderate caloric deficit.</li>\n<li>BMR can slow down quite a bit as a result of a drastic caloric deficit, which may at least in part be due to losses of lean body mass.</li>\n<li>Weight can be lost and kept off with a proper approach.</li>\n</ul>\n"
},
{
"answer_id": 29893,
"author": "Count Iblis",
"author_id": 8763,
"author_profile": "https://fitness.stackexchange.com/users/8763",
"pm_score": 2,
"selected": false,
"text": "<p>I've unwittingly done a long term experiment on myself. The answer, in my case at least, is yes. I used to weigh about 63 kg and eat about 3000 kcal/day a decade ago. Today I eat about 3800 Kcal/day and weigh 54 kg. The main change is that I increased my exercise effort, it used to be about 20 minutes of running 3 times per week, while now it is one hour of running, 5 times per week.</p>\n\n<p>I never aimed to lose weight, my aim was to improve my fitness. I did not reduce the calorie intake, I did the opposite as my thinking was that to build up fitness requires getting in more calories and nutrients. Also, 63 kg isn't all that heavy anyway, so losing weight was not something that crossed my mind. And that probably helped me to drastically improve my fitness and as a side effect lose weight. Had I reduced my calorie intake, I would probably have struggled with the effort to increase the exercise time and failed to reach my fitness goal.</p>\n\n<p>Now consider the initial state where I was at 63 kg and the final state where I am at 54 kg. In the initial state my weight was stable I was not gaining or lowing weight on the long term. So, there was an equilibrium between energy intake and energy used. And this was also a stable equilibrium, particularly the expended energy would fluctuate, but my weight was still stable. This is presumably due to feedback mechanisms that adjust the metabolic rate in response to fat cells getting emptier or more filled. That equilibrium was reached at energy intake = energy use = 3000 Kcal/day. </p>\n\n<p>In the final state I am now at, a different equilibrium is reached at a higher level: energy intake = energy use = 3800 Kcal. The weight of 54 kg is irrelevant, other than the fact that this is constant indicating that I'm indeed at equilibrium. The only reason why this change happened was because I build up my fitness to the point I can exercise a lot harder. I burn about 700 Kcal a day now, which is more than 20% of the calorie intake. In the old equilibrium state I burned a factor of 5 less, this was only about 5% of the energy intake.</p>\n\n<p>Why did I lose weight? We can in principle invoke all the relevant biochemistry here and ultimately the long term changes in the fat reserves due to the change in energy use and the change in energy intake. But i.m.o. this is not the right way to analyze the problem. If you slow down and stop your car at a red traffic light, you do so because you are programmed to stick to the traffic rules. But in principle you could explain what happened by analyzing all the processes at the molecular level and then invoke signals send through your nerves to your feet that then hit the brakes and how that then causes the car to slow down.</p>\n\n<p>That's all correct, but it's also mostly irrelevant because the system was designed to work that way. This means that had the car design been different and had we evolved in a different way, we would still have had to resort to traffic rules, and we would have ended up implementing the same process where you need to slow down or stop, but it would be implemented in a different way.</p>\n\n<p>Similarly, I believe that I lost weight because by exercising a lot more, my body executed a different algorithm for energy management with the specific goal of making running easier. This involves both becoming fitter and losing weight. Hundreds of millions of years of evolution has led to a body that uses such algorithms for survival. Animals don't start to exercise a lot more for fun, if they end up expending a lot more energy then that means they have to do this to get the food they need. The body has evolved to maximize the survival probability, so when this happens it will factor in this new situation and adjust the optimal strategy. The amount of fat reserves will then be adjusted. The metabolic rate will be adjusted until the desired optimal state given the amount of exercise, energy and nutrient intake, is reached.</p>\n"
},
{
"answer_id": 29899,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<h1>Maintaining Weight Loss: Who is the biggest loser?</h1>\n<h2>Introduction</h2>\n<p>There is a lot to consider when examining the impact of changing lifestyle in the short or long term with the goal of losing weight. In my answer I will compare the findings of the longitudinal study of TBL against similar clinical trials that assess the success of long term weight loss and its attbutation to changes in basic metabolic rate (BMR).</p>\n<p>This question focuses on the use of the TV show “The Biggest Loser” (TBL) which debut in October 2004. In the show, obese, contestants compete to win a significant cash prize by losing the highest percentage of weight relative to their initial weight (Wikipedia, 2016).</p>\n<h2>TBL: Weight loss regimen: Risks and Criticism</h2>\n<p>First, to fully understand what is happening to the bodies and minds of the contestants in TBL prior to finishing the show, I will explore some of the criticisms of TBL over its broadcast history. The show starts with a disclaimer, which states:</p>\n<blockquote>\n<p>“Our contestants were supervised by doctors while participating in the\nshow, and their diet and exercise regimen was tailored to their\nmedical status and their specific needs. Consult with your own doctor\nbefore embarking on any diet or exercise program.”</p>\n</blockquote>\n<p>Despite this claim of supervision by a certified medical professional, all contestants are required to sign a waiver which states:</p>\n<blockquote>\n<p>"…no warranty, representation or guarantee has been made as to the\nqualifications or credentials of the medical professionals who examine\nme or perform any procedures on me in connection with my participation\nin the series, or their ability to diagnose medical conditions that\nmay affect my fitness to participate in the series". (Pitney, 2010)</p>\n</blockquote>\n<p>The exploitative nature of the show is attacked by Dr Charles Bruant (Edward, 2016), director of the Michigan Metabolomics and Obesity Center, who states:</p>\n<blockquote>\n<p>"I’m waiting for the first person to have a heart attack. I have had\nsome patients who want to [follow the show's regimen], and I counsel\nthem against it. I think the show is so exploitative. They are taking\npoor people who have severe weight problems whose real focus is trying\nto win the quarter-million dollars." (Edward, 2016)</p>\n</blockquote>\n<p>Dr. Bruant’s asserts that the mental strain placed on the contestants due to the 'competition' aspect of the show leads to significant mental trauma is reaffirmed by information supplied by the contestants themselves.</p>\n<p>Ryan C. Benson, the winner of the program’s first season (Wikipedia, 2016), publicly admitted that <em>"[I] dropped some of the weight by fasting and dehydrating myself to the point that I was urinating blood".</em> Since the show completed, Benson has regained almost all of his weight (Edward, 2016).</p>\n<p>In 2009, Kai Hibbard (runner-up from the third season) told The New York Times that <em>"contestants would drink as little water as possible in the 24 hours before a weigh-in"</em> and would <em>"work out in as much clothing as possible"</em> when the cameras were off. She further stated that two weeks after the show ended, she had regained about 31 pounds, mostly from staying hydrated (Edward, 2016).</p>\n<p>Next, In a June 2010 interview, Hibbard (another contestant) said, <em>"I do still struggle [with an eating disorder]. I do. My husband says I’m still afraid of food... I’m still pretty messed up from the show.”</em> (Poretsky, 2016).</p>\n<p>It is clear that TBL is a harmful show for those competing and this has had a significant effect on their mental health, this trauma culminates just before they move into a self-lead period sustaining their weight loss. It is clear that, for some contestants, the psychological trauma of taking part in the competition has directly affected their ability to sustain a healthy weight in the long term but this is not true for all those involved.</p>\n<p>The triggers for many weight gain relapses are known to be linked to depression spirals from self-image hate. Food is treated as a comfort for these people who are disgusted when they see themselves leading to a compulsion to eat to feel emotionally 'better'. An examination of the psychology of the show (Domoff SE, et al., 2012) concluded that Participants in The Biggest Loser competition had significantly higher levels of dislike of overweight individuals and more strongly believed that weight is controllable after the exposure which could lead to future depression and faster rebound to original weight.</p>\n<h2>TBL: Longitudinal Study</h2>\n<p>In 2016, the results of a long term study by the US National Institute of Health (NIH) were released which documented the weight gain and loss of contestants in Episode 8 (in which Danny Cahill achieved the show's record-setting loss). The study found that most of the 16 contestants involved regained their weight, and in some cases, gained more, than before they entered the contest. (Kolata, 2016).</p>\n<p>The New York Times article continues to assert the reasoning behind the general trend of TBL contestants to regain lost weight as being primarily linked to a slowing metabolism, meaning they burn fewer calories at rest then expected for a person of their current size.</p>\n<p>The article continues to explain how dieting affects metabolism:</p>\n<blockquote>\n<p>Researchers knew that just about anyone who deliberately loses weight\n— even if they start at a normal weight or even underweight — will\nhave a slower metabolism when the diet ends. So they were not\nsurprised to see that “The Biggest Loser” contestants had slow\nmetabolisms when the show ended.</p>\n<p>However, rather than the metabolisms of the contestants recovering to\nmatch that of someone of their current size, they instead plummeted as\nif their bodies were fighting to put the weight back on. In one\nextreme case Mr. Cahill who gained 100lbs since the show has to eat\n800 calories less than a man of his current size to maintain his\nweight. (Kolata, 2016)</p>\n</blockquote>\n<p>The article continues, quoting Dr. Michael Schwartz, an obesity and diabetes researcher who is a professor of medicine at the University of Washington:</p>\n<blockquote>\n<p>“The key point is that you can be on TV, you can lose enormous amounts\nof weight, you can go on for six years, but you can’t get away from a\nbasic biological reality,” ... “As long as you are below your initial\nweight, your body is going to try to get you back.” (Kolata, 2016)</p>\n</blockquote>\n<p>Next, Dr. David Ludwig, the director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital, who was not involved in the show is quoted:</p>\n<blockquote>\n<p>“This is a subset of the most successful [dieters]"...“If they don’t\nshow a return to normal in metabolism, what hope is there for the rest\nof us?”…“that shouldn’t be interpreted to mean we are doomed to battle\nour biology or remain fat. It means we need to explore other\napproaches.” (Kolata, 2016)</p>\n</blockquote>\n<p>The article concludes that for the vast majority of TBL contestants, all of them have a significant fight with their metabolism following the show.</p>\n<p>The shock-and-awe tactics of the show to strip the weight off fast could be potentially causing a substantial deficit in leptin levels for a sustained period, and that lead to a higher baseline hunger level. The article (Kolata, 2016) supports this theory somewhat, referencing a one-year study similar to TBL format funded by Australia’s National Health and Medical Research Council (Sumithran, Prendergast, Delbridge, Purcell, Shulkes, Kriketos and Proietto, 2011), Dr. Joseph Proietto of the University of Melbourne and his colleagues recruited 50 overweight people who agreed to consume just 550 calories a day for eight or nine weeks. They lost an average of nearly 30 pounds, but over the next year the weight was regained. Dr. Proietto and his colleagues looked at leptin and four other hormones that satiate people. Levels of most of them fell in their study subjects. They also looked at a hormone that makes people want to eat. Its level rose.</p>\n<blockquote>\n<p>“What was surprising was what a coordinated effect it is,”...“The body\nputs multiple mechanisms in place to get you back to your weight. The\nonly way to maintain weight loss is to be hungry all the time. We\ndesperately need agents that will suppress hunger and that are safe\nwith long-term use.” (Sumithran, Prendergast, Delbridge, Purcell,\nShulkes, Kriketos and Proietto, 2011)</p>\n</blockquote>\n<p>In the aforementioned article (Kolata, 2016), Dr. Hall, an expert on metabolism at the National Institute of Diabetes and Digestive and Kidney Diseases, is quoted for stating that the researchers involved in the show knew <em>“[the contestants] will have a slower metabolism when the diet ends”.</em></p>\n<p>Following the show, Dr. Hall released an article that fully details the magnitude of dietary restriction and exercise intervention that the contestants experience. The findings of “Diet versus exercise in “the biggest loser” weight loss competition” (Hall, 2013) concurs with many of the points previously discussed here with respect to the contestants maintaining and continuing to attempt a diet that was known to not sustainable in the long term. Using simulation, Dr. Hall showed that the weight loss that contestants craved could be achieved by less drastic methods, thought the time needed to achieve and maintain their goals successfully would be in the domain of years and not months as was suggested by the competition.</p>\n<h2>Other Relevant Studies</h2>\n<p>Those who are successful at maintaining weight lost often experience positive associations with their new, lower weight. On TBL it is clear that negative associations with food can and have developed which might raise the probability of longer term relapse. The psychological symptoms for those who have been successful at long term maintenance of weight loss (Klem et al., 1998) are those of positive general mood and self-confidence, with many involved in the study stating that is was easier to keep the weight off. In this study, it was entirely down to those involved to decide how much weight they wanted to lose and at what rate.</p>\n<p>Next, the body takes many years to respond to the change needs it has placed upon it. A recent study (Wing and Hill, 2001) found that the period that it takes for your body to adapt to new diet and exercise regimes is longer that that expected; the chances of long term success of keeping weight lost off also greatly increase after keeping weight off for more than 2 years due to continued adherence to diet and exercise strategies, low levels of depression and dis-inhibition, and medical triggers. This may go some way to explaining the reasons for relapse when the average cycle time for a diet and sustain is 1 year.</p>\n<p>A study of resting metabolic rate (RMR) by the National Weight Control Registry (Wyatt, 1999) of those who have reduced their weight concluded that in at least some reduced-obese individuals there does not seem to be a permanent obligatory reduction in RMR beyond the expected reduction for a reduced lean mass through rapid dieting. This is supported by additional analyses of resting metabolic rates among formerly obese subjects (Astrup, 1999); this analysis concludes that formerly obese subjects had a 3-5% lower mean relative RMR than control subjects; the difference could be explained by a low RMR being more frequent among the formerly obese subjects than among the control subjects. Whether the cause of the low RMR is genetic or acquired, the existence of a low RMR is likely to contribute to the high rate of weight regain in formerly obese persons.</p>\n<p>The metabolic rate is known to scale with body mass, which can be broken down into fat-free-mass and fat mass. Studies (Weinsier, Schutz and Bracco, 1992; Cunningham JJ, 1991; Fukagawa et al., 1996) agree that changes to the amount of fat-free-mass a person has directly affects their metabolism but the level which other factors affect metabolism: fat mass (FM), gender, age and hormone levels (Leptin, triiodothyrionine (T3), and thyroxine (T4)) is still not completely understood. A study by the American Society for Clinical Nutrition (Johnstone et al., 2005) investigated the effects of these secondary factors, concluding that both FFM and FM are significant contributors to the basal metabolic rate. However, it also found that leptin, gender and T3 levels are not statistically significant in determining the BMR.</p>\n<p>One important factor to consider is the research conducted as part of the Minnesota Starvation Experiment (Keys and Drummond, 1950). A follow up study published in the American Journal for Clinical Nutrition re-created the MSE but in an improved environment, utilising the Biosphere facility to investigate if the findings of the MSE, that during starvation the body drastically changes its metabolism, were accurate. The results of this study (Weyer et al., 2000) were that six months after exit and return to a normal diet, body weight had increased to pre-entry levels; however, adjusted metabolism was still significantly lower than in control subjects.</p>\n<p>The study by Weyer et al. concluded that in lean humans metabolism adaptively decreases to account for “Starvation Mode” and in response to sustained (>5 years) energy restriction. On average, those involved in the biosphere study lost 15% of body mass on a nutritionally rich diet which points to fat-mass (FM) being lost and not significantly lowered levels of fat-free-mass (FFM). However, it is also worth noting that the average change described to BMR was 180kcal, broken down by the study to indicate that the reduction attributed to changes in FM and FFM were equal to those attributed from a reduction in fidgeting. (~60kcal ea.)</p>\n<h2>Effect of Exercise on Changing Metabolism</h2>\n<p>Strength training has shown, especially for men, to contribute to a rapid improvement in RMR (resting metabolic rate) (LEMMER et al., 2001). An earlier study of 50-65-yr-old men also agrees with these findings that the BMR can be improved with resistance exercise (Pratley, 1994). A 2001 review concludes that <em>“More recent research demonstrates that resistance training may positively affect risk factors such as … resting metabolic rate … which are associated with diabetes, heart disease, and cancer”</em> (Winett and Carpinelli, 2001). In addition to the findings that resistance exercise improves RMR, cardiovascular training has shown to be effective at maintaining weight loss (Pollock et al., 1998).</p>\n<p>However, other analysis of TBL show indicate that exercise alone would not have a significant impact on RMR compared to that of changes to diet, an analysis of the show simulated that exercise alone was predicted to decrease RMR by only 1% versus baseline whereas dietary changes alone was predicted to suppress RMR by 25%.</p>\n<h2>Conclusions (TL;DR)</h2>\n<p>Examining "The Biggest Loser" (TBL) it is clear that the contestants are taking part in a weight loss exercise program that makes it harder to maintain long term. The detrimental physiological and physical impact on the contestant’s bodies sets them up for long term failure. This matches the 6 month re-test data that was gathered on the RMR and weight of those who took part.</p>\n<p>Studies have found that by completing a doctor-recommended weight loss regime that is driven by the individual (as observed in the national weight control registry) that sustained weight loss/lost is more likely to prevail. Pairing a sensible weight-loss/maintenance program with resistance exercise can help the body in bringing the BMR back to normal levels for a person’s build following a diet, provided that there has not been significant fat-free mass (FFM) lost.</p>\n<p>TBL's target market is those who subscribe to the “all-or-nothing” principle of dieting that became popular after the millennium. With contestants providing entertainment through their extreme ‘journey’ viewers are sucked in to watching the show. One can assume If the weight loss was 0.5kg per week with 1 hour of exercise per day, instead of its current format, many would not tune in.</p>\n<p>TBL feeds the growing trend of “fad diets” which promise huge results in very little time, often misrepresenting facts to sell a product or service to appeal to modern expectations of immediate gratification.\nFor real, sustainable long-term weight loss the conclusion is a simple one. Sensible weight loss targets combined with a mild 10-20% calorific deficit and regular varied exercise will lead to sustained weight loss; post-diet, balancing exercise and diet will lead to an easy weight sustain.</p>\n<h2>References</h2>\n<p>Astrup, A. (1999). Meta-analysis of resting metabolic rate in formerly obese subjects. American Journal of Clinical Nutrition, [online] 69(6), pp.1117-1122. Available at: <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/10357728\" rel=\"nofollow noreferrer\">http://www.ncbi.nlm.nih.gov/pubmed/10357728</a> [Accessed 18 May 2016].</p>\n<p>Biology of Human Starvation. (1952). Nature, 170(4318), pp.177-177.\nCunningham JJ, J. (1991). Body composition as a determinant of energy expenditure: a synthetic review and a proposed general prediction equation. American Journal of Clinical Nutrition, 54, pp.963-969.</p>\n<p>Edward, W. (2016). "On ‘The Biggest Loser,’ Health Can Take Back Seat". The New York Times. [online] Available at: <a href=\"http://www.gainesville.com/article/20091125/ZNYT01/911253011/1109/SPORTS?p=2&tc=pg\" rel=\"nofollow noreferrer\">http://www.gainesville.com/article/20091125/ZNYT01/911253011/1109/SPORTS?p=2&tc=pg</a> [Accessed 18 May 2016].</p>\n<p>Fukagawa, N., Bandini, L., Dietz, W. and Young, J. (1996). Effect of Age on Body Water and Resting Metabolic Rate. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 51A(2), pp.M71-M73.\nHall, K. (2013). Diet versus exercise in “the biggest loser” weight loss competition. Obesity, 21(5), pp.957-959.</p>\n<p>Johnstone, A., Murison, S., Duncan, J., Rance, L. and Speakman, J. (2005). Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine. American Society for Clinical Nutrition, 82(5), pp.941-948.\nKeys, A. and Drummond, J. (1950). The biology of human starvation. Minneapolis, Minn.: Univ. of Minnesota Pr. [usw.].</p>\n<p>Klem, M., Wing, R., McGuire, M., Seagle, H. and Hill, J. (1998). Psychological symptoms in individuals successful at long-term maintenance of weight loss. Health Psychology, 17(4), pp.336-345.</p>\n<p>Kolata, G. (2016). After ‘The Biggest Loser,’ Their Bodies Fought to Regain Weight. The New York Times. [online] Available at: <a href=\"http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0\" rel=\"nofollow noreferrer\">http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0</a> [Accessed 18 May 2016].</p>\n<p>LEMMER, J., IVEY, F., RYAN, A., MARTEL, G., HURLBUT, D., METTER, J., FOZARD, J., FLEG, J. and HURLEY, B. (2001). Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons. Medicine and Science in Sports and Exercise, 33(4), pp.532-541.</p>\n<p>Pitney, N. (2010). "Biggest Loser: Contestants Admit Dangerous Practices, Can't Speak Out". [online] The Huffington Post. Available at: <a href=\"http://www.huffingtonpost.com/2009/11/25/biggest-loser-contestants_n_370538.html\" rel=\"nofollow noreferrer\">http://www.huffingtonpost.com/2009/11/25/biggest-loser-contestants_n_370538.html</a> [Accessed 18 May 2016].</p>\n<p>Pollock, M., Gaesser, G., Butcher, J., Despr??s, J., Dishman, R., Franklin, B. and Garber, C. (1998). ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults. Medicine & Science in Sports & Exercise, 30(6), pp.975-991.</p>\n<p>Poretsky, G. (2016). "Bigger Loser Finalist Says Show Gave Her An Eating Disorder". [online] Jezebel.com. Available at: <a href=\"http://jezebel.com/5564997/bigger-loser-finalist-says-show-gave-her-an-eating-disorder\" rel=\"nofollow noreferrer\">http://jezebel.com/5564997/bigger-loser-finalist-says-show-gave-her-an-eating-disorder</a> [Accessed 18 May 2016].</p>\n<p>Pratley, R. (1994). "Strength training increases resting metabolic rate and norepinephrine levels in healthy 50-to 65-yr-old men.". Journal of Applied Physiology, [online] 76(1), pp.133-137. Available at: <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/8175496\" rel=\"nofollow noreferrer\">http://www.ncbi.nlm.nih.gov/pubmed/8175496</a> [Accessed 18 May 2016].</p>\n<p>Sumithran, P., Prendergast, L., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A. and Proietto, J. (2011). Long-Term Persistence of Hormonal Adaptations to Weight Loss. New England Journal of Medicine, 365(17), pp.1597-1604.</p>\n<p>Weinsier, R., Schutz, Y. and Bracco, D. (1992). Reexamination of the relationship of resting metabolic rate to fat-free mass and to the metabolically active components of fat-free mass in humans. Americal Journal of Clinical Nutrition, 55, pp.790-794.</p>\n<p>Weyer, C., Walford, R., Harper, I., Milner, M., MacCallum, T., Tataranni, P. and Ravissin, E. (2000). Energy metabolism after 2 y of energy restriction: the biosphere 2 experiment. American Journal for Clinical Nutrition, [online] 72(4), pp.946-953. Available at: <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11010936\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/11010936</a> [Accessed 19 May 2016].</p>\n<p>Wikipedia. (2016). The Biggest Loser (season 1). [online] Available at: <a href=\"https://en.wikipedia.org/wiki/The_Biggest_Loser_(season_1)\" rel=\"nofollow noreferrer\">https://en.wikipedia.org/wiki/The_Biggest_Loser_(season_1)</a> [Accessed 18 May 2016].</p>\n<p>Wikipedia. (2016). The Biggest Loser (U.S. TV series). [online] Available at: <a href=\"https://en.wikipedia.org/wiki/The_Biggest_Loser_%28U.S._TV_series%29\" rel=\"nofollow noreferrer\">https://en.wikipedia.org/wiki/The_Biggest_Loser_%28U.S._TV_series%29</a> [Accessed 18 May 2016].</p>\n<p>Winett, R. and Carpinelli, R. (2001). Potential Health-Related Benefits of Resistance Training. Preventive Medicine, 33(5), pp.503-513.\nWing, R. and Hill, J. (2001). SUCCESSFUL WEIGHT LOSS MAINTENANCE. Annu. Rev. Nutr., 21(1), pp.323-341.</p>\n<p>Wyatt, H. (1999). Resting energy expenditure in reduced-obese subjects in the National Weight Control Registry. The American journal of clinical nutrition, [online] 69(6), pp.1189-1193. Available at: <a href=\"http://ajcn.nutrition.org/content/69/6/1189.long\" rel=\"nofollow noreferrer\">http://ajcn.nutrition.org/content/69/6/1189.long</a> [Accessed 18 May 2016].</p>\n"
}
] |
2016/05/18
|
[
"https://fitness.stackexchange.com/questions/29885",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
29,888 |
<p>So I am about 5 months into training and I am struggling to come up with a suitable routine. My gym buddy suggested me to do what <a href="http://www.bodybuilding.com/fun/train-like-dwayne-the-rock-johnson.html" rel="nofollow">rock does</a>, which is simply-put, one muscle group a day, 2 day rest, repeat (arms/legs/back/chest/shoulders).</p>
<p>But from what I have read, I will reach super-compensation way before I repeat the muscle group in my schedule, as I do it 1/7 days. So to reach super-compensation, I need to hit every muscle group about twice a week, but that seems to be a lot to cover in a day(about 6 different workouts for each group). So I am not convinced that what I am doing now is the best schedule for me. </p>
<p>So what should be my approach to get efficient results. Should I take super-compensation into account? Workout multiple muscle groups and hit them more often? Or should I just hit one muscle group a day like the rock does? </p>
<p>P.S I do take protein supplements and follow a fair diet.</p>
<p>Height - 6',
Weight - 173 lbs,
BF% - ~15%,
Squat - 120 lbs,
Bench press - 135 lbs,
Dead-lift - 105 lbs.</p>
|
[
{
"answer_id": 29886,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 4,
"selected": true,
"text": "<p>Warning, wall of text incoming. Sorry, but there's a lot to look into. TL;DR at the end.</p>\n\n<hr>\n\n<p>Let's first take a look at what seems to influence (base) metabolic rate the most. For starters, when we look across species, there appears to be a neat relation between the average mass of a subject in that species and its metabolic rate. A linear relation, in fact, between the metabolic rate and body mass to the power of 3/4. This is known as Kleiber's law. The slope varies a bit among single-celled organisms and cold- and warm-blooded animals, but in general the relation holds within each group.</p>\n\n<p>Given that metabolic rate scales with body mass among animals, perhaps it isn't far-fetched to expect it also will for subjects within a species, including humans. Here is a fascinating study digging into what correlates with basal metabolic rate (BMR) for people: <a href=\"http://ajcn.nutrition.org/content/82/5/941.full\">http://ajcn.nutrition.org/content/82/5/941.full</a> (Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine1,2,3; The American Journal of Clinical Nutrition).</p>\n\n<p>Within-subject effects, meaning within the same person, accounted for a variability of only 2%, with 0.5% being analytic error. Of more interest are the between-subject effects, looking at what are the best predictors for BMR. We find the following percentages for explaining BMR:</p>\n\n<ul>\n<li>63% for fat-free mass (FFM)</li>\n<li>6% for fat mass (FM)</li>\n<li>2% age</li>\n<li>26% unexplained</li>\n</ul>\n\n<p>The last portion was found not to be explained by circulating leptin (the hormone driving satiety) or triiodothyronine (a thyroid hormone). Interestingly, thyroxine (another thyroid hormone) showed no relation to the variance for women but did account for a whopping 25% of the residual variance in men.</p>\n\n<p>This means that there's more to our BMR than FFM and FM, but it can be seen that FFM is one of the biggest factors and FM isn't negligible. So there's some conclusions some folks aren't gonna like.</p>\n\n<p>The first is that fat-free mass is important and height plays an important role in that. Evidently people with the same height can have an important variation in FFM depending on things such as bone density and muscularity. This supports the notion that strength training and hypertrophy can be useful in supporting sustained weight reduction, since it would raise BMR. However, the amount of muscle that can realistically be gained without the use of anabolics isn't without limits. So while strength training can be a nice boost for an individual, it simply isn't going to make up for the difference in FFM between two people who are at respectively 60 kg and 90 kg at the same body fat percentage. You can expect taller people to be able to get away with eating a lot more than shorter people for maintaining a similar body fat percentage (conversely, they may also require a lot more to build muscle when training).</p>\n\n<p>Secondly, fat mass is significant at 6% but not so dramatic that it is going to grind your metabolism to a halt when significant fat loss occurs, which is what some people claim. This makes sense from a biological point of view. Maintaining lean body mass including bones, muscle, internal organs, skin and more is metabolically expensive. It wouldn't make sense for the retention of fat mass to be particularly metabolically expensive because that would make it a pretty poor source of energy, which is its primary function. That'd be like a very significant factor for a car's fuel consumption being the fuel present (it has some bearing due to weight but not <strong>that</strong> much) or it using fuel when it's just standing in the garage.</p>\n\n<p>Third, circulating hormones, to the extent of the ones investigated (which are significant for metabolic rate) aren't gonna be the make-or-break deal. People diagnosed with actual hypothyroidism are going to see significant effects regarding fat loss and gain, but in the presence of a normal functioning of the thyroid and hormonal system, the frequently heard claim that someone just can't lose weight or gains too easy due to hormones, when they've never had any tests done in that regard, must be seen as an excuse. Sorry folks, but you can't blame medical issues without evidence of such issues having been established in you, and I'm afraid it has been shown time and time again we are all very adept at lying to ourselves.</p>\n\n<p>Finally, there are other factors at play which could be significant and might have some bearing on why with two people of similar stature one can sometimes seemingly eat at will and the other will have a hard time keeping body weight down. But since there can be too many confounding factors there and this would lead away from the question at hand, we'll continue with what can be quantified.</p>\n\n<hr>\n\n<p>So as weight is reduced by fat loss, this will lead to some drop in BMR directly related to fat mass but not enough to warrant claims that BMR dramatically slows, enough to cause a major rebound effect when after a diet one resumes what should be a total daily energy expenditure (TDEE) consumption. So does weight loss in some other way lower BMR?</p>\n\n<p>Here we arrive at the dreaded \"starvation mode\". Many people believe that as less calories are consumed, the body in reaction will slow down metabolic processes and/or redistribute priorities to prolong functioning in the face of what could be a crisis. It certainly doesn't seem impossible, because there's quite a difference in peak performance and \"adequate\" performance. However, it's one of those unique things for which I wish I had a name. One of those ideas that originate somewhere, from a source that at that time may very well be reliable but might be incomplete, becomes invalid in the face of newer evidence or just gets outright misinterpreted. The simple version becomes popular, spreads, and soon its frequent repetition cements it in the mind of the general population as \"common knowledge\". But as new information becomes available and those on the forefront of gathering it become frustrated with the dissemination of the old \"common knowledge\", they begin labeling it as a myth and will provide counter-arguments. Since people like to feel clever and on the cutting edge, now the \"myth\" gets vehemently attacked, much to the annoyance of those who lived by it and now either feel lied to, misled or personally under attack. Prepare to see a lot of such swinging pendulums in nutrition and exercise (\"calories in/calories out\", \"a calorie is a calorie\", nutrition timing, barbells->machines->barbells).</p>\n\n<p>So IS it a myth? First its origin. The source seems to be mostly the Minnesota Starvation Experiment (<a href=\"https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment\">https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment</a>). In the experiment it was found that physiologic processes which are important indicators for BMR were indeed lowered. However, the subjects in the study were <strong>actually starving</strong>, not on some manageable fat-loss diet. A nice counter-point comes from this study: <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11010936\">https://www.ncbi.nlm.nih.gov/pubmed/11010936</a> (full text: <a href=\"http://ajcn.nutrition.org/content/72/4/946.long\">http://ajcn.nutrition.org/content/72/4/946.long</a>, Energy metabolism after 2 y of energy restriction: the biosphere 2 experiment, Am J Clin Nutr. 2000 Oct;72(4):946-53). When it comes to human studies it doesn't get much better than locking them up in a biosphere for 2 years when you're staying on the legal side of things. The study concludes that there <strong>is</strong> an effect, but let's look at the magnitude. Weight loss on average was 15% of body mass, and most of that was from fat loss because while diet was restricted, it wasn't nutritionally poor. The average response in TDEE was a 180 kcal reduction. That isn't much to start with. 60 kcal were explained by the loss of body mass itself (FFM and FM), 65 kcal from a reduction in fidgeting and 55 kcal dismissed as statistically insignificant.</p>\n\n<p>The idea that BMR will be seriously lowered as the result of a diet, and especially the concept of starvation mode, have been increasingly labelled as myths recently. While there is <em>some</em> truth to it, enough nails have been driven into that coffin to conclude for now that this is not what causes so many people to rebound after a diet.</p>\n\n<hr>\n\n<p>So what was going on in The Biggest Loser? I figure, two things.</p>\n\n<p>First of all, calorie restriction for the people on this show, being encouraged to lose as much weight as possible, as fast as possible, was closer to the actual Minnesota experiment numbers than what should be considered a sane and sustainable diet. Dr. Hall who is quoted from the interview in the question has published an article about the show which says as much (<a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3660472/\">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3660472/</a>). Quite importantly, the dramatic approach to weight loss doesn't just affect fat. Some lean body mass would have been lost as well, notably muscle, which we've previously seen would affect metabolic rate a lot more. So now we've got people who've lost fat as well as useful lean body mass, have a lowered metabolic rate and are then released from their harsh crash diet. Two guesses as to what's going to happen.</p>\n\n<p>This brings us to the second point: a terrible misconception about \"diet\" rooted in ideas that should by all means be outdated. You've seen it in the magazines... The \"banana diet\", all the \"detox\" diets, low fat diets, recently the keto diet. People have been led to believe that a diet is something you do for a limited and uncomfortable time, until the situation has been \"fixed\" and the diet can then be ended. The problem is that it wasn't a momentary lapse in judgement that caused anyone to become overweight, it were usually sustained poor nutritional habits that caused weight gain, probably imperceptible on a scale of weeks or even months, that accumulated over time. The right approach to a \"diet\" is to establish better habits, at a scaled-down version of what can be done after reduction in body fat has been completed so that the new weight can be maintained. I'm not gonna dig up further studies but it has been observed that diets, in this sense, are in fact an indicator of future weight gain. Also, the harsher a diet, the more difficult it is going to be to sustain it for any significant time. When you are pitting survival instincts honed by hundreds of millions of years of evolution against cognitive processes which are toddlers in comparison, your \"willpower\" ain't gonna win.</p>\n\n<p>Dr. Hall also shows in the above article that if a more moderate caloric deficit had been maintained coupled with exercise, over a longer period of time, not only would the same weight loss eventually have been reached, it would have been so while maintaining lean body mass, leaving the contestants in better shape and better equipped to maintain their new body weight.</p>\n\n<p>In that sense, yes, the program is an extension of a much larger problem: that diets are still approached in this crash-and-burn manner rather than seen as a gradual change towards better, sustainable habits. It peddles to the impatience of people in wanting results immediately and the fact that a plan which takes years to complete is very daunting. I guess following someone for 3 years while they lose 0.25 kg per week wouldn't make for very thrilling television, but that person would make excellent progress when starting off obese.</p>\n\n<hr>\n\n<p>TL;DR</p>\n\n<ul>\n<li>Fat-free body mass is the main contributor to basal metabolic rate.</li>\n<li>Fat mass also contributes to BMR but to a much lesser extent.</li>\n<li>\"Starvation mode\" won't occur from simple caloric restriction, unless you are actually starving yourself.</li>\n<li>BMR won't slow down dramatically as a result of fat loss or a moderate caloric deficit.</li>\n<li>BMR can slow down quite a bit as a result of a drastic caloric deficit, which may at least in part be due to losses of lean body mass.</li>\n<li>Weight can be lost and kept off with a proper approach.</li>\n</ul>\n"
},
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"answer_id": 29893,
"author": "Count Iblis",
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"text": "<p>I've unwittingly done a long term experiment on myself. The answer, in my case at least, is yes. I used to weigh about 63 kg and eat about 3000 kcal/day a decade ago. Today I eat about 3800 Kcal/day and weigh 54 kg. The main change is that I increased my exercise effort, it used to be about 20 minutes of running 3 times per week, while now it is one hour of running, 5 times per week.</p>\n\n<p>I never aimed to lose weight, my aim was to improve my fitness. I did not reduce the calorie intake, I did the opposite as my thinking was that to build up fitness requires getting in more calories and nutrients. Also, 63 kg isn't all that heavy anyway, so losing weight was not something that crossed my mind. And that probably helped me to drastically improve my fitness and as a side effect lose weight. Had I reduced my calorie intake, I would probably have struggled with the effort to increase the exercise time and failed to reach my fitness goal.</p>\n\n<p>Now consider the initial state where I was at 63 kg and the final state where I am at 54 kg. In the initial state my weight was stable I was not gaining or lowing weight on the long term. So, there was an equilibrium between energy intake and energy used. And this was also a stable equilibrium, particularly the expended energy would fluctuate, but my weight was still stable. This is presumably due to feedback mechanisms that adjust the metabolic rate in response to fat cells getting emptier or more filled. That equilibrium was reached at energy intake = energy use = 3000 Kcal/day. </p>\n\n<p>In the final state I am now at, a different equilibrium is reached at a higher level: energy intake = energy use = 3800 Kcal. The weight of 54 kg is irrelevant, other than the fact that this is constant indicating that I'm indeed at equilibrium. The only reason why this change happened was because I build up my fitness to the point I can exercise a lot harder. I burn about 700 Kcal a day now, which is more than 20% of the calorie intake. In the old equilibrium state I burned a factor of 5 less, this was only about 5% of the energy intake.</p>\n\n<p>Why did I lose weight? We can in principle invoke all the relevant biochemistry here and ultimately the long term changes in the fat reserves due to the change in energy use and the change in energy intake. But i.m.o. this is not the right way to analyze the problem. If you slow down and stop your car at a red traffic light, you do so because you are programmed to stick to the traffic rules. But in principle you could explain what happened by analyzing all the processes at the molecular level and then invoke signals send through your nerves to your feet that then hit the brakes and how that then causes the car to slow down.</p>\n\n<p>That's all correct, but it's also mostly irrelevant because the system was designed to work that way. This means that had the car design been different and had we evolved in a different way, we would still have had to resort to traffic rules, and we would have ended up implementing the same process where you need to slow down or stop, but it would be implemented in a different way.</p>\n\n<p>Similarly, I believe that I lost weight because by exercising a lot more, my body executed a different algorithm for energy management with the specific goal of making running easier. This involves both becoming fitter and losing weight. Hundreds of millions of years of evolution has led to a body that uses such algorithms for survival. Animals don't start to exercise a lot more for fun, if they end up expending a lot more energy then that means they have to do this to get the food they need. The body has evolved to maximize the survival probability, so when this happens it will factor in this new situation and adjust the optimal strategy. The amount of fat reserves will then be adjusted. The metabolic rate will be adjusted until the desired optimal state given the amount of exercise, energy and nutrient intake, is reached.</p>\n"
},
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"answer_id": 29899,
"author": "John",
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"text": "<h1>Maintaining Weight Loss: Who is the biggest loser?</h1>\n<h2>Introduction</h2>\n<p>There is a lot to consider when examining the impact of changing lifestyle in the short or long term with the goal of losing weight. In my answer I will compare the findings of the longitudinal study of TBL against similar clinical trials that assess the success of long term weight loss and its attbutation to changes in basic metabolic rate (BMR).</p>\n<p>This question focuses on the use of the TV show “The Biggest Loser” (TBL) which debut in October 2004. In the show, obese, contestants compete to win a significant cash prize by losing the highest percentage of weight relative to their initial weight (Wikipedia, 2016).</p>\n<h2>TBL: Weight loss regimen: Risks and Criticism</h2>\n<p>First, to fully understand what is happening to the bodies and minds of the contestants in TBL prior to finishing the show, I will explore some of the criticisms of TBL over its broadcast history. The show starts with a disclaimer, which states:</p>\n<blockquote>\n<p>“Our contestants were supervised by doctors while participating in the\nshow, and their diet and exercise regimen was tailored to their\nmedical status and their specific needs. Consult with your own doctor\nbefore embarking on any diet or exercise program.”</p>\n</blockquote>\n<p>Despite this claim of supervision by a certified medical professional, all contestants are required to sign a waiver which states:</p>\n<blockquote>\n<p>"…no warranty, representation or guarantee has been made as to the\nqualifications or credentials of the medical professionals who examine\nme or perform any procedures on me in connection with my participation\nin the series, or their ability to diagnose medical conditions that\nmay affect my fitness to participate in the series". (Pitney, 2010)</p>\n</blockquote>\n<p>The exploitative nature of the show is attacked by Dr Charles Bruant (Edward, 2016), director of the Michigan Metabolomics and Obesity Center, who states:</p>\n<blockquote>\n<p>"I’m waiting for the first person to have a heart attack. I have had\nsome patients who want to [follow the show's regimen], and I counsel\nthem against it. I think the show is so exploitative. They are taking\npoor people who have severe weight problems whose real focus is trying\nto win the quarter-million dollars." (Edward, 2016)</p>\n</blockquote>\n<p>Dr. Bruant’s asserts that the mental strain placed on the contestants due to the 'competition' aspect of the show leads to significant mental trauma is reaffirmed by information supplied by the contestants themselves.</p>\n<p>Ryan C. Benson, the winner of the program’s first season (Wikipedia, 2016), publicly admitted that <em>"[I] dropped some of the weight by fasting and dehydrating myself to the point that I was urinating blood".</em> Since the show completed, Benson has regained almost all of his weight (Edward, 2016).</p>\n<p>In 2009, Kai Hibbard (runner-up from the third season) told The New York Times that <em>"contestants would drink as little water as possible in the 24 hours before a weigh-in"</em> and would <em>"work out in as much clothing as possible"</em> when the cameras were off. She further stated that two weeks after the show ended, she had regained about 31 pounds, mostly from staying hydrated (Edward, 2016).</p>\n<p>Next, In a June 2010 interview, Hibbard (another contestant) said, <em>"I do still struggle [with an eating disorder]. I do. My husband says I’m still afraid of food... I’m still pretty messed up from the show.”</em> (Poretsky, 2016).</p>\n<p>It is clear that TBL is a harmful show for those competing and this has had a significant effect on their mental health, this trauma culminates just before they move into a self-lead period sustaining their weight loss. It is clear that, for some contestants, the psychological trauma of taking part in the competition has directly affected their ability to sustain a healthy weight in the long term but this is not true for all those involved.</p>\n<p>The triggers for many weight gain relapses are known to be linked to depression spirals from self-image hate. Food is treated as a comfort for these people who are disgusted when they see themselves leading to a compulsion to eat to feel emotionally 'better'. An examination of the psychology of the show (Domoff SE, et al., 2012) concluded that Participants in The Biggest Loser competition had significantly higher levels of dislike of overweight individuals and more strongly believed that weight is controllable after the exposure which could lead to future depression and faster rebound to original weight.</p>\n<h2>TBL: Longitudinal Study</h2>\n<p>In 2016, the results of a long term study by the US National Institute of Health (NIH) were released which documented the weight gain and loss of contestants in Episode 8 (in which Danny Cahill achieved the show's record-setting loss). The study found that most of the 16 contestants involved regained their weight, and in some cases, gained more, than before they entered the contest. (Kolata, 2016).</p>\n<p>The New York Times article continues to assert the reasoning behind the general trend of TBL contestants to regain lost weight as being primarily linked to a slowing metabolism, meaning they burn fewer calories at rest then expected for a person of their current size.</p>\n<p>The article continues to explain how dieting affects metabolism:</p>\n<blockquote>\n<p>Researchers knew that just about anyone who deliberately loses weight\n— even if they start at a normal weight or even underweight — will\nhave a slower metabolism when the diet ends. So they were not\nsurprised to see that “The Biggest Loser” contestants had slow\nmetabolisms when the show ended.</p>\n<p>However, rather than the metabolisms of the contestants recovering to\nmatch that of someone of their current size, they instead plummeted as\nif their bodies were fighting to put the weight back on. In one\nextreme case Mr. Cahill who gained 100lbs since the show has to eat\n800 calories less than a man of his current size to maintain his\nweight. (Kolata, 2016)</p>\n</blockquote>\n<p>The article continues, quoting Dr. Michael Schwartz, an obesity and diabetes researcher who is a professor of medicine at the University of Washington:</p>\n<blockquote>\n<p>“The key point is that you can be on TV, you can lose enormous amounts\nof weight, you can go on for six years, but you can’t get away from a\nbasic biological reality,” ... “As long as you are below your initial\nweight, your body is going to try to get you back.” (Kolata, 2016)</p>\n</blockquote>\n<p>Next, Dr. David Ludwig, the director of the New Balance Foundation Obesity Prevention Center at Boston Children’s Hospital, who was not involved in the show is quoted:</p>\n<blockquote>\n<p>“This is a subset of the most successful [dieters]"...“If they don’t\nshow a return to normal in metabolism, what hope is there for the rest\nof us?”…“that shouldn’t be interpreted to mean we are doomed to battle\nour biology or remain fat. It means we need to explore other\napproaches.” (Kolata, 2016)</p>\n</blockquote>\n<p>The article concludes that for the vast majority of TBL contestants, all of them have a significant fight with their metabolism following the show.</p>\n<p>The shock-and-awe tactics of the show to strip the weight off fast could be potentially causing a substantial deficit in leptin levels for a sustained period, and that lead to a higher baseline hunger level. The article (Kolata, 2016) supports this theory somewhat, referencing a one-year study similar to TBL format funded by Australia’s National Health and Medical Research Council (Sumithran, Prendergast, Delbridge, Purcell, Shulkes, Kriketos and Proietto, 2011), Dr. Joseph Proietto of the University of Melbourne and his colleagues recruited 50 overweight people who agreed to consume just 550 calories a day for eight or nine weeks. They lost an average of nearly 30 pounds, but over the next year the weight was regained. Dr. Proietto and his colleagues looked at leptin and four other hormones that satiate people. Levels of most of them fell in their study subjects. They also looked at a hormone that makes people want to eat. Its level rose.</p>\n<blockquote>\n<p>“What was surprising was what a coordinated effect it is,”...“The body\nputs multiple mechanisms in place to get you back to your weight. The\nonly way to maintain weight loss is to be hungry all the time. We\ndesperately need agents that will suppress hunger and that are safe\nwith long-term use.” (Sumithran, Prendergast, Delbridge, Purcell,\nShulkes, Kriketos and Proietto, 2011)</p>\n</blockquote>\n<p>In the aforementioned article (Kolata, 2016), Dr. Hall, an expert on metabolism at the National Institute of Diabetes and Digestive and Kidney Diseases, is quoted for stating that the researchers involved in the show knew <em>“[the contestants] will have a slower metabolism when the diet ends”.</em></p>\n<p>Following the show, Dr. Hall released an article that fully details the magnitude of dietary restriction and exercise intervention that the contestants experience. The findings of “Diet versus exercise in “the biggest loser” weight loss competition” (Hall, 2013) concurs with many of the points previously discussed here with respect to the contestants maintaining and continuing to attempt a diet that was known to not sustainable in the long term. Using simulation, Dr. Hall showed that the weight loss that contestants craved could be achieved by less drastic methods, thought the time needed to achieve and maintain their goals successfully would be in the domain of years and not months as was suggested by the competition.</p>\n<h2>Other Relevant Studies</h2>\n<p>Those who are successful at maintaining weight lost often experience positive associations with their new, lower weight. On TBL it is clear that negative associations with food can and have developed which might raise the probability of longer term relapse. The psychological symptoms for those who have been successful at long term maintenance of weight loss (Klem et al., 1998) are those of positive general mood and self-confidence, with many involved in the study stating that is was easier to keep the weight off. In this study, it was entirely down to those involved to decide how much weight they wanted to lose and at what rate.</p>\n<p>Next, the body takes many years to respond to the change needs it has placed upon it. A recent study (Wing and Hill, 2001) found that the period that it takes for your body to adapt to new diet and exercise regimes is longer that that expected; the chances of long term success of keeping weight lost off also greatly increase after keeping weight off for more than 2 years due to continued adherence to diet and exercise strategies, low levels of depression and dis-inhibition, and medical triggers. This may go some way to explaining the reasons for relapse when the average cycle time for a diet and sustain is 1 year.</p>\n<p>A study of resting metabolic rate (RMR) by the National Weight Control Registry (Wyatt, 1999) of those who have reduced their weight concluded that in at least some reduced-obese individuals there does not seem to be a permanent obligatory reduction in RMR beyond the expected reduction for a reduced lean mass through rapid dieting. This is supported by additional analyses of resting metabolic rates among formerly obese subjects (Astrup, 1999); this analysis concludes that formerly obese subjects had a 3-5% lower mean relative RMR than control subjects; the difference could be explained by a low RMR being more frequent among the formerly obese subjects than among the control subjects. Whether the cause of the low RMR is genetic or acquired, the existence of a low RMR is likely to contribute to the high rate of weight regain in formerly obese persons.</p>\n<p>The metabolic rate is known to scale with body mass, which can be broken down into fat-free-mass and fat mass. Studies (Weinsier, Schutz and Bracco, 1992; Cunningham JJ, 1991; Fukagawa et al., 1996) agree that changes to the amount of fat-free-mass a person has directly affects their metabolism but the level which other factors affect metabolism: fat mass (FM), gender, age and hormone levels (Leptin, triiodothyrionine (T3), and thyroxine (T4)) is still not completely understood. A study by the American Society for Clinical Nutrition (Johnstone et al., 2005) investigated the effects of these secondary factors, concluding that both FFM and FM are significant contributors to the basal metabolic rate. However, it also found that leptin, gender and T3 levels are not statistically significant in determining the BMR.</p>\n<p>One important factor to consider is the research conducted as part of the Minnesota Starvation Experiment (Keys and Drummond, 1950). A follow up study published in the American Journal for Clinical Nutrition re-created the MSE but in an improved environment, utilising the Biosphere facility to investigate if the findings of the MSE, that during starvation the body drastically changes its metabolism, were accurate. The results of this study (Weyer et al., 2000) were that six months after exit and return to a normal diet, body weight had increased to pre-entry levels; however, adjusted metabolism was still significantly lower than in control subjects.</p>\n<p>The study by Weyer et al. concluded that in lean humans metabolism adaptively decreases to account for “Starvation Mode” and in response to sustained (>5 years) energy restriction. On average, those involved in the biosphere study lost 15% of body mass on a nutritionally rich diet which points to fat-mass (FM) being lost and not significantly lowered levels of fat-free-mass (FFM). However, it is also worth noting that the average change described to BMR was 180kcal, broken down by the study to indicate that the reduction attributed to changes in FM and FFM were equal to those attributed from a reduction in fidgeting. (~60kcal ea.)</p>\n<h2>Effect of Exercise on Changing Metabolism</h2>\n<p>Strength training has shown, especially for men, to contribute to a rapid improvement in RMR (resting metabolic rate) (LEMMER et al., 2001). An earlier study of 50-65-yr-old men also agrees with these findings that the BMR can be improved with resistance exercise (Pratley, 1994). A 2001 review concludes that <em>“More recent research demonstrates that resistance training may positively affect risk factors such as … resting metabolic rate … which are associated with diabetes, heart disease, and cancer”</em> (Winett and Carpinelli, 2001). In addition to the findings that resistance exercise improves RMR, cardiovascular training has shown to be effective at maintaining weight loss (Pollock et al., 1998).</p>\n<p>However, other analysis of TBL show indicate that exercise alone would not have a significant impact on RMR compared to that of changes to diet, an analysis of the show simulated that exercise alone was predicted to decrease RMR by only 1% versus baseline whereas dietary changes alone was predicted to suppress RMR by 25%.</p>\n<h2>Conclusions (TL;DR)</h2>\n<p>Examining "The Biggest Loser" (TBL) it is clear that the contestants are taking part in a weight loss exercise program that makes it harder to maintain long term. The detrimental physiological and physical impact on the contestant’s bodies sets them up for long term failure. This matches the 6 month re-test data that was gathered on the RMR and weight of those who took part.</p>\n<p>Studies have found that by completing a doctor-recommended weight loss regime that is driven by the individual (as observed in the national weight control registry) that sustained weight loss/lost is more likely to prevail. Pairing a sensible weight-loss/maintenance program with resistance exercise can help the body in bringing the BMR back to normal levels for a person’s build following a diet, provided that there has not been significant fat-free mass (FFM) lost.</p>\n<p>TBL's target market is those who subscribe to the “all-or-nothing” principle of dieting that became popular after the millennium. With contestants providing entertainment through their extreme ‘journey’ viewers are sucked in to watching the show. One can assume If the weight loss was 0.5kg per week with 1 hour of exercise per day, instead of its current format, many would not tune in.</p>\n<p>TBL feeds the growing trend of “fad diets” which promise huge results in very little time, often misrepresenting facts to sell a product or service to appeal to modern expectations of immediate gratification.\nFor real, sustainable long-term weight loss the conclusion is a simple one. Sensible weight loss targets combined with a mild 10-20% calorific deficit and regular varied exercise will lead to sustained weight loss; post-diet, balancing exercise and diet will lead to an easy weight sustain.</p>\n<h2>References</h2>\n<p>Astrup, A. (1999). Meta-analysis of resting metabolic rate in formerly obese subjects. American Journal of Clinical Nutrition, [online] 69(6), pp.1117-1122. Available at: <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/10357728\" rel=\"nofollow noreferrer\">http://www.ncbi.nlm.nih.gov/pubmed/10357728</a> [Accessed 18 May 2016].</p>\n<p>Biology of Human Starvation. (1952). Nature, 170(4318), pp.177-177.\nCunningham JJ, J. (1991). Body composition as a determinant of energy expenditure: a synthetic review and a proposed general prediction equation. American Journal of Clinical Nutrition, 54, pp.963-969.</p>\n<p>Edward, W. (2016). "On ‘The Biggest Loser,’ Health Can Take Back Seat". The New York Times. [online] Available at: <a href=\"http://www.gainesville.com/article/20091125/ZNYT01/911253011/1109/SPORTS?p=2&tc=pg\" rel=\"nofollow noreferrer\">http://www.gainesville.com/article/20091125/ZNYT01/911253011/1109/SPORTS?p=2&tc=pg</a> [Accessed 18 May 2016].</p>\n<p>Fukagawa, N., Bandini, L., Dietz, W. and Young, J. (1996). Effect of Age on Body Water and Resting Metabolic Rate. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 51A(2), pp.M71-M73.\nHall, K. (2013). Diet versus exercise in “the biggest loser” weight loss competition. Obesity, 21(5), pp.957-959.</p>\n<p>Johnstone, A., Murison, S., Duncan, J., Rance, L. and Speakman, J. (2005). Factors influencing variation in basal metabolic rate include fat-free mass, fat mass, age, and circulating thyroxine but not sex, circulating leptin, or triiodothyronine. American Society for Clinical Nutrition, 82(5), pp.941-948.\nKeys, A. and Drummond, J. (1950). The biology of human starvation. Minneapolis, Minn.: Univ. of Minnesota Pr. [usw.].</p>\n<p>Klem, M., Wing, R., McGuire, M., Seagle, H. and Hill, J. (1998). Psychological symptoms in individuals successful at long-term maintenance of weight loss. Health Psychology, 17(4), pp.336-345.</p>\n<p>Kolata, G. (2016). After ‘The Biggest Loser,’ Their Bodies Fought to Regain Weight. The New York Times. [online] Available at: <a href=\"http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0\" rel=\"nofollow noreferrer\">http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?_r=0</a> [Accessed 18 May 2016].</p>\n<p>LEMMER, J., IVEY, F., RYAN, A., MARTEL, G., HURLBUT, D., METTER, J., FOZARD, J., FLEG, J. and HURLEY, B. (2001). Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons. Medicine and Science in Sports and Exercise, 33(4), pp.532-541.</p>\n<p>Pitney, N. (2010). "Biggest Loser: Contestants Admit Dangerous Practices, Can't Speak Out". [online] The Huffington Post. Available at: <a href=\"http://www.huffingtonpost.com/2009/11/25/biggest-loser-contestants_n_370538.html\" rel=\"nofollow noreferrer\">http://www.huffingtonpost.com/2009/11/25/biggest-loser-contestants_n_370538.html</a> [Accessed 18 May 2016].</p>\n<p>Pollock, M., Gaesser, G., Butcher, J., Despr??s, J., Dishman, R., Franklin, B. and Garber, C. (1998). ACSM Position Stand: The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults. Medicine & Science in Sports & Exercise, 30(6), pp.975-991.</p>\n<p>Poretsky, G. (2016). "Bigger Loser Finalist Says Show Gave Her An Eating Disorder". [online] Jezebel.com. Available at: <a href=\"http://jezebel.com/5564997/bigger-loser-finalist-says-show-gave-her-an-eating-disorder\" rel=\"nofollow noreferrer\">http://jezebel.com/5564997/bigger-loser-finalist-says-show-gave-her-an-eating-disorder</a> [Accessed 18 May 2016].</p>\n<p>Pratley, R. (1994). "Strength training increases resting metabolic rate and norepinephrine levels in healthy 50-to 65-yr-old men.". Journal of Applied Physiology, [online] 76(1), pp.133-137. Available at: <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/8175496\" rel=\"nofollow noreferrer\">http://www.ncbi.nlm.nih.gov/pubmed/8175496</a> [Accessed 18 May 2016].</p>\n<p>Sumithran, P., Prendergast, L., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A. and Proietto, J. (2011). Long-Term Persistence of Hormonal Adaptations to Weight Loss. New England Journal of Medicine, 365(17), pp.1597-1604.</p>\n<p>Weinsier, R., Schutz, Y. and Bracco, D. (1992). Reexamination of the relationship of resting metabolic rate to fat-free mass and to the metabolically active components of fat-free mass in humans. Americal Journal of Clinical Nutrition, 55, pp.790-794.</p>\n<p>Weyer, C., Walford, R., Harper, I., Milner, M., MacCallum, T., Tataranni, P. and Ravissin, E. (2000). Energy metabolism after 2 y of energy restriction: the biosphere 2 experiment. American Journal for Clinical Nutrition, [online] 72(4), pp.946-953. Available at: <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11010936\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/11010936</a> [Accessed 19 May 2016].</p>\n<p>Wikipedia. (2016). The Biggest Loser (season 1). [online] Available at: <a href=\"https://en.wikipedia.org/wiki/The_Biggest_Loser_(season_1)\" rel=\"nofollow noreferrer\">https://en.wikipedia.org/wiki/The_Biggest_Loser_(season_1)</a> [Accessed 18 May 2016].</p>\n<p>Wikipedia. (2016). The Biggest Loser (U.S. TV series). [online] Available at: <a href=\"https://en.wikipedia.org/wiki/The_Biggest_Loser_%28U.S._TV_series%29\" rel=\"nofollow noreferrer\">https://en.wikipedia.org/wiki/The_Biggest_Loser_%28U.S._TV_series%29</a> [Accessed 18 May 2016].</p>\n<p>Winett, R. and Carpinelli, R. (2001). Potential Health-Related Benefits of Resistance Training. Preventive Medicine, 33(5), pp.503-513.\nWing, R. and Hill, J. (2001). SUCCESSFUL WEIGHT LOSS MAINTENANCE. Annu. Rev. Nutr., 21(1), pp.323-341.</p>\n<p>Wyatt, H. (1999). Resting energy expenditure in reduced-obese subjects in the National Weight Control Registry. The American journal of clinical nutrition, [online] 69(6), pp.1189-1193. Available at: <a href=\"http://ajcn.nutrition.org/content/69/6/1189.long\" rel=\"nofollow noreferrer\">http://ajcn.nutrition.org/content/69/6/1189.long</a> [Accessed 18 May 2016].</p>\n"
}
] |
2016/05/18
|
[
"https://fitness.stackexchange.com/questions/29888",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20328/"
] |
29,902 |
<p>I have a program that looks like this:</p>
<p><a href="https://i.stack.imgur.com/1uOrI.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/1uOrI.jpg" alt="enter image description here"></a></p>
<p>Roughly, it's a leg day, arm day and cardio day. It was put together for me as part of the "bonus PT sessions" on joining a gym.</p>
<p>What would one normally write in the boxes on the program? Is it simply a tick to keep track of each date you did it, or would you normally keep track of <em>how long</em> each set takes and try to decrease it?</p>
|
[
{
"answer_id": 29904,
"author": "Boris",
"author_id": 20260,
"author_profile": "https://fitness.stackexchange.com/users/20260",
"pm_score": 1,
"selected": false,
"text": "<blockquote>\n <p>So I'd basically just keep writing, say, '3/12' each day unless I happen to not be able to make that many sets/reps on a particular day?</p>\n</blockquote>\n\n<p>Indeed, but you'd better aim at getting these numbers up every session if possible. Always doing the same amount of sets and reps will bore you at some point, and block your progress in your training.</p>\n\n<p>Or you can continue with the same volume of training, but keep track of the weights you use, and try to increment from time to time.</p>\n"
},
{
"answer_id": 29905,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 3,
"selected": true,
"text": "<p>Looking at what's in there currently, you'd write in your sessions sets and reps or time for the given exercise, i.e. 3 / 12, 3 / 60s, 30s, etc.</p>\n\n<p>The issue with this way of recording things is that it doesn't really give you much room.</p>\n\n<p>One of the key things when trying to get in shape is to get yourself stronger (everything is easier when you're stronger), and one of the best ways to do this is to constantly increase the weight that you're lifting.</p>\n\n<p>What I'd suggest you do instead is buy a cheap notebook and record your workouts in that.</p>\n\n<p>The benefits of a notebook are you can record a lot more information about weight, sets, reps and times, but you can also record other things that may be worth noting...</p>\n\n<p>Didn't sleep the night before and really struggled with the workout? Write it down!</p>\n\n<p>Stretched your chest at the start of the session and found the lat pulldowns a lot easier? Write it down!</p>\n\n<p>Did some hip flexor work at the end of each session and found your squat for improved? Write it down!</p>\n\n<p>Tried to perform a 50kg snatch without any training and dropped the bar on your neck and shoulders, popping one of them out of joint? Write it down! (To paraphrase Dan John, surgery is God's way of telling us we did something wrong).</p>\n\n<p>This may seem like a lot of notes to take, but there's nothing quite as motivating as flicking back through your notebook at the end of a session and seeing that you just benched more than you ever have before.</p>\n\n<p>Success leaves clues (another Dan John-ism) and everyone is different. Record things, look back and figure out what works for you.</p>\n"
}
] |
2016/05/19
|
[
"https://fitness.stackexchange.com/questions/29902",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/7733/"
] |
29,908 |
<p>I am doing CrossFit on a regular basis. However, this summer I will be on a 4-week-long vacation. </p>
<p>I have seen this question: <a href="https://fitness.stackexchange.com/questions/25120/whats-a-good-exercise-regime-for-when-traveling-vacationing-etc">What's a good exercise regime for when traveling/vacationing/etc.?</a> and this one: <a href="https://fitness.stackexchange.com/questions/271/what-kind-of-cardio-exercises-can-be-performed-without-a-gym-or-fitness-equipmen/10242">What kind of cardio exercises can be performed without a gym or fitness equipment?</a>, the latter recommending this list of <a href="https://cfmoncton.files.wordpress.com/2009/02/comprehensive-bodyweight-workout-list-v15.pdf" rel="nofollow noreferrer">Body Weight Workouts</a>. </p>
<p>However, not only do I expect to have no access to fitness equipment, but doing pull-ups, muscle-ups, etc. will be challenging without a rack of some sort. </p>
<p>What types of exercises should I perform to stay at least somewhat in shape while traveling? Especially considering the broad nature of CrossFit (I am looking to do more than "just" jogging).</p>
|
[
{
"answer_id": 29915,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 3,
"selected": false,
"text": "<p>There's an old saying you may be familiar with:</p>\n\n<blockquote>\n <p>\"Where there is a will, there is a way\".</p>\n</blockquote>\n\n<p>The first thing to realize is that whatever you decide to do, it will <strong>not</strong> be the same as CrossFit. That does not, however, mean you can't get in a good workout. In addition to some of the recommendations in the links you posted, I would look to purchase some <a href=\"http://rads.stackoverflow.com/amzn/click/B01DCC5R7I\">resistance bands</a>. They're relatively inexpensive, easy to travel with, and can offer a variety of exercises to train various body parts. In addition, don't overlook common everyday items that can be utilized in body weight exercises. For example, stairs. With a set of stairs you can do push ups, step ups, and triceps dips. There's also <a href=\"http://www.mensfitness.com/life/gearandtech/packable-workout-gear-to-stay-fit-on-the-go\">“packable workout gear”</a> that can provide resistance work.</p>\n\n<p>Lastly, you might want to consider <a href=\"http://www.sport-fitness-advisor.com/isometric-exercises.html\">Isometric Exercises</a> that do not require any equipment.</p>\n"
},
{
"answer_id": 29921,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 2,
"selected": false,
"text": "<p>Obviously you will be limited to bodyweight exercises.\nI would try to get in some basics bodyweight resistance training and some plyometric style cardio as it will help with the explosive power of your muscles.\nThere are plenty of portable equipment options too for relatively cheap should you choose to invest such as bands which generally come with a door catch so you can work both push and pull muscles</p>\n"
},
{
"answer_id": 29925,
"author": "Hollis",
"author_id": 19529,
"author_profile": "https://fitness.stackexchange.com/users/19529",
"pm_score": 2,
"selected": false,
"text": "<p>I noticed that you mentioned that you do crossfit regularly in your question. A quick google of crossfit travelling WODs will give you lot of options. This list, which happens to be at the top of the google search, has a lot of good examples. <a href=\"http://reebokcrossfitone.com/wp-content/uploads/2013/06/Travel-WODs.pdf\" rel=\"nofollow\">http://reebokcrossfitone.com/wp-content/uploads/2013/06/Travel-WODs.pdf</a> I also like this website, which is designed specifically for working out while travelling and has a little more variety than others. <a href=\"http://www.thetravelingwod.com/\" rel=\"nofollow\">http://www.thetravelingwod.com/</a>\nGet creative and look for unlikely things to use for equipment. You can do a lot with a tabletop or chair. If you want to get a little crazy you could even fill a container with water or use heavy books as weights. If you find it impossible to workout without equipment, most places have parks and playgrounds where you could improvise something. If all else fails, you can always do a few sprints outside. If none of that helps, remember body weight exercises and HIIT are usually equipment free. </p>\n"
},
{
"answer_id": 29955,
"author": "tniles",
"author_id": 20401,
"author_profile": "https://fitness.stackexchange.com/users/20401",
"pm_score": 2,
"selected": false,
"text": "<p>Just how much you want out of any workout is going to be determined primarily by your mental attitude (goals, persuasion, \"want-to\") towards your workout. There are plenty of workouts people do not do because they're \"hard\"--e.g. difficult. There are plenty of workouts people do not do because they're \"boring\"--no gear/equipment is involved, it's not social enough, it's too \"different\" (too slow, too long, too repetitive, looks weird, afraid to look odd doing it). I daresay we've all been there when looking for different workouts. </p>\n\n<p>So... as long as you can convince yourself it's a worthwhile workout, as long as you can mentally prepare yourself to WANT IT, you can experience results with almost anything if you put an appropriate amount of effort into it.</p>\n\n<p>Here are some ideas for low-to-no-gear workouts:</p>\n\n<ul>\n<li><a href=\"http://greatist.com/fitness/no-gym-bodyweight-workout-infographic\" rel=\"nofollow\">Body weight workouts</a></li>\n<li><a href=\"https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=9&cad=rja&uact=8&ved=0ahUKEwibn5WonvHMAhUp4YMKHfYXBOgQFghJMAg&url=http%3A%2F%2Fwww.military.com%2Fmilitary-fitness%2Fworkouts%2Favoid-gym-by-using-calisthenics&usg=AFQjCNFLh7kblyjc49cpbr4CeimQDdGOXA\" rel=\"nofollow\">Calisthenics</a></li>\n<li><a href=\"https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=0ahUKEwiS6YmanvHMAhUl04MKHXHcDr8QFggwMAE&url=http%3A%2F%2Fwww.goruck.com%2Frucking&usg=AFQjCNEVFRlBKy46hshoVPgs3v1ikL_8eA\" rel=\"nofollow\">Ruck Sack</a></li>\n<li>Running (mix it up: do intervals or sprints, try a <a href=\"http://www.runnersworld.com/tag/fartlek\" rel=\"nofollow\">fartlek</a>, go further/longer than you ever have before, etc.)</li>\n<li>Swimming (don't go it alone; minimally have supervision/lifeguard and a capable swim buddy)</li>\n</ul>\n\n<p>I've linked to some examples for you, and you will find some overlap, but any or a combination of these should provide you with some good options to consider using while on vacation.</p>\n\n<p>You also mention that it's a longer vacation (4 weeks or so). If you will primarily be in one geographic location, you may even be able to find an athletic club or other school (e.g. martial arts, etc.) where you can sign up for a 1-month trial just to try something fun and different.</p>\n"
}
] |
2016/05/20
|
[
"https://fitness.stackexchange.com/questions/29908",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20396/"
] |
29,910 |
<p>I am a computer science major. All I do is stay seated and code, 24/7, which made me a nocturnal,obnoxious, and anti-social creature. I want to make a change in my sedentary lifestyle.</p>
<p>I want to run on a regular basis and make it a habit. To note, I'm a heavily caffeinated creature and I smoke a wide range of stuff. I tried running a couple of times and I run out of breath. However, each time I run, I feel so exuberant and my inclination to smoking and cigarettes get exceptionally reduced. </p>
<p>I want to get rid of smoking, run each morning, but perhaps I could never get rid of coffee. My question is, after getting all in-depth context about me, how long and how often should I run? Each day? What time? Early in the morning? Without or with breakfast? How long? 30 minutes? 1 hour? I live in a school that's on a mountain.I enjoy walking quietly but now I want to enjoy running quietly. </p>
|
[
{
"answer_id": 29912,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 4,
"selected": true,
"text": "<p>Your question is pretty subjective, because nobody can tell you how much to run, or whether or not you'll even enjoy it as a regular activity. Same with diet and time of day, that's all personal and you'll have to determine it for yourself.</p>\n\n<p>The first item that I would stress (Other than your already recognized need to quit smoking), is that given your history and sedentary lifestyle, is to make an appointment with a doctor and let them know your proposed workout regimen. They can do a physical exam, and let you know if it's safe to start exercising. </p>\n\n<p>Once that is done, what I would recommend for you initially is a program called \"<a href=\"http://www.coolrunning.com/engine/2/2_3/181.shtml\">Couch to 5k</a>\", which is a program designed to take people that are not runners to a level where they are capable of running a 5k (Just a little over 3 miles). (The link also has an associated app). By the time you get to that point, you will know whether you really enjoy running, or it's just the endorphins produced with exercise.</p>\n\n<p>If you find you don't enjoy running, that's ok. Try biking. Swimming. Hiking, whatever. Find an exercise/activity that you enjoy doing, because if you enjoy it you are much more likely to keep with it, and that's the name of the game.</p>\n"
},
{
"answer_id": 29914,
"author": "Javier",
"author_id": 20403,
"author_profile": "https://fitness.stackexchange.com/users/20403",
"pm_score": 2,
"selected": false,
"text": "<p>I have never smoked but know runners that do or used to. Running may not make you quit smoking immediately but as you increase your mileage you will want to more and more. I know a lot of smokers who run short distances but very few who run long distances regularly.</p>\n\n<p>Don't worry about your caffeine addiction, many runners have one and there is no consensus that it will harm your running. In fact some may feel the opposite:</p>\n\n<p><a href=\"http://www.runnersworld.com/fuel-school/5-truths-about-running-and-caffeine\" rel=\"nofollow\">http://www.runnersworld.com/fuel-school/5-truths-about-running-and-caffeine</a></p>\n\n<p>For a beginner like yourself I would suggest a program like couch to 5k (c25k), which will involve a combination of running and walking at first. Over time your running duration will increase. Do no worry about running fast now. You need to build you endurance for which speed work it not required.</p>\n"
},
{
"answer_id": 29992,
"author": "user3049698",
"author_id": 20473,
"author_profile": "https://fitness.stackexchange.com/users/20473",
"pm_score": 0,
"selected": false,
"text": "<p>I'm kind of the in same boat as you and I would reccomend buying a single speed bike to get your fitness up and then start running. </p>\n"
},
{
"answer_id": 29996,
"author": "Sylverdrag",
"author_id": 4868,
"author_profile": "https://fitness.stackexchange.com/users/4868",
"pm_score": 1,
"selected": false,
"text": "<p>You should consider getting into a sport that involves other people as well. Running is great, but unless you have a running budy, it's yet another lonely activity where you need to rely on your own discipline. Everyone can get started, do a few runs and feel good. The hardest part of running as an exercise is the discipline involved with doing it regularly \"in the long run\". Getting out of bed when you don't feel like it, skipping a few days because of the rain, etc.</p>\n\n<p>There is something to be said for meeting people at a set time and training together. Having a place where people expect you to show up gives you extra motivation for those days when you don't feel like training, and also provides some measure of social life, which is kind of nice when you're spending most of your time alone with the computer (same story here). </p>\n\n<p>Team sports are great, but it's tricky to integrate a team for real when you are way out of shape.</p>\n\n<p>My best advice would be looking into martial arts like Judo or BJJ. It might sound rough, but it's actually quite fun, and you'll find that the same qualities that make a computer nerd also make a BJJ/Judo nerd. </p>\n"
}
] |
2016/05/20
|
[
"https://fitness.stackexchange.com/questions/29910",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20399/"
] |
29,924 |
<p>I commute to my work by bicycle everyday except weekend 12.6 km and back (totalling 25.2). I cycle this route in low-intensity between 60%-70% MHR. I would like to add some abs exercises as my belly is a bit bigger than it should be. A friend of mine recommended me some excercises (crunches, leg raises, planking etc.). but I am a bit worried that this might be too much for a body to handle and I might hurt myself or stop losing weight/start gaining weight. I am not even sure if my standard commuting length is not too long and thus counter-productive.</p>
<p>Is it allright to combine cycling (considering the length) and abs exercises in one day?</p>
|
[
{
"answer_id": 29927,
"author": "Javier",
"author_id": 20403,
"author_profile": "https://fitness.stackexchange.com/users/20403",
"pm_score": 3,
"selected": true,
"text": "<p>Instead of ab specifics exercises I would suggest full body exercises that will work more muscle groups. I am a high mileage cyclist and often lift on the same day.</p>\n\n<p>I suggest this plan:\n<a href=\"http://stronglifts.com/5x5/\" rel=\"nofollow\">http://stronglifts.com/5x5/</a></p>\n\n<p>StrongLifts 5×5 consists of two full body-workouts: </p>\n\n<p>Workout A: Squat, Bench Press, Barbell Row </p>\n\n<p>Workout B: Squat, Overhead Press, Deadlift,</p>\n\n<p>Your abs will definitely be worked. If you want to do even more ab specific work try adding hanging leg lifts and and pull ups</p>\n"
},
{
"answer_id": 29932,
"author": "kifli",
"author_id": 18793,
"author_profile": "https://fitness.stackexchange.com/users/18793",
"pm_score": -1,
"selected": false,
"text": "<p>Abs is the worst or one of the worst thing to do if you want to lose belly fat. It is a misconception that fat get lost locally. Do abs if you what to streng that part of your body. Keep doing cycling or running to lose your fat. </p>\n\n<p>Cycling it is really good for losing weight. I went from 84 kg to 68 in less than a year by only cycling. I use and still use the bike for most of my displacements. </p>\n"
}
] |
2016/05/22
|
[
"https://fitness.stackexchange.com/questions/29924",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20410/"
] |
29,926 |
<p>How can a person who is 160 KG and 180 CM tall change into a healthy person who weighs 75~80 KG? How can one plan for this? Jogging is not possible because he has a leg injury and spine problem at L3 L5. Is "jogging/walking" in swimming pool okay? Water can help support his body weight.</p>
<p>I do not see this question as duplicate because this person is very stubborn and has a lack of determination, normal methods of weight-loss will not likely work. </p>
|
[
{
"answer_id": 29928,
"author": "Javier",
"author_id": 20403,
"author_profile": "https://fitness.stackexchange.com/users/20403",
"pm_score": 3,
"selected": false,
"text": "<p>The simple answer is count calories and burn more calories than consumed while still getting enough other nutrients. However since discipline is the problem the answer will need to be more personal. </p>\n\n<p>He needs to find his own motivating factor if not for himself then for his loved ones who want to see him live a long and healthy life.</p>\n"
},
{
"answer_id": 29929,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 5,
"selected": true,
"text": "<p><em>TL/DR: Any sport (and swimming is an excellent one) will work, if done consistently, with applied hard effort and together with healthy diet and caloric deficit. No way to do it without clear goals and determination. To lose 80kg of mostly body fat, one would need 2 years focused effort, at least. It could be the one of the hardest yet most rewarding journeys one could take. Such that will not only improve the health but likely also self-esteem, general lifestyle, lifespan, work ethic and basically just about everything for this person.</em></p>\n\n<p>To burn 1kg of body fat, you need to get a deficit of 7000kcal (actually 1kg of pure fat has 9000kcal but the body stores water and other tissue to support the stored fat, so if you lose 1kg pure fat, you would have lost more body weight). If by including sports one burns on average 2500kcal a day and consumes 2000kcal a day (500kcal average daily deficit), it would take abound 2 weeks for a kg of body fat. But this can be a consistent long-term reduction. Good guideline to achieve sustainable fat loss, without yo-yo effect, is staying on deficit of about 20-25% of caloric consumption. </p>\n\n<p>This caloric deficit can be achieved by consuming less food (less calories in) and being more active (more calories out), preferably both at the same time. Eating healthy, calorie-sparse unprocessed foods makes it easier to manage appetite. Those foods are nutrient dense and fulfil your body needs unlike heavily processed thus named \"junk\" foods. And working out harder makes your body burn more energy and build/maintain muscle - the tissue you need to keep burning fat. Combination of high-effort activity and healthy higher-protein, low-sugar diet would make your body increase it's caloric expenditure, maybe such a huge person could burn 3000kcal a day, then the daily deficit could be 600-700kcal and lose 3kg a month instead of 2kg...</p>\n\n<p>And actually swimming is much better than jogging for fat-burn - it burns more calories and allows to make more intense workouts (bursts or fast freestyle swimming) without straining joints or spine. The key to be taken is that any activity that helps burn substantial amounts of energy will do. But even if you work out a lot, it's very easy to out-eat the benefits of physical exercise. One hour of continuous swimming will burn 700-800kcal. One pizza is between 1000 and 2000kcal. Sport and diet (healthy, calorie-conscious) should be used together. </p>\n\n<p>And this is why weight loss is result of long-term habits. It has taken years of caloric surplus to get to gain substantial amounts of weight, it can't take months to reverse the process. This is slow (yet, very rewarding) process. There is no quick-fix, there is no diet or pill that can do this without hard effort and determination. It requires huge amounts of long-term motivation to stay focused on your goal. The goal of losing around 80kg of body weight is achievable within about 2 years of hard work. In my experience coaching people, the motivation to change yourself usually comes from break-ups, ultimatums, sometimes as attempt to get out of long term depression, new-found health problems or other sources of personal epiphany. But I have never seen it work if the person doesn't really want it and is doing it for someone else.</p>\n\n<p>Edit: One book that I read and really helped me was \"Burn the Fat, Feed the Muscle\" by Tom Venuto. I really liked it because it emphasised not on specific foods or routines but how to set goals, measure progress and change your mentality towards a consistent healthy lifestyle. It thought me that there are no shortcuts but that you could look the way you dream, not the way you believe it's possible. Hard work and consistency is the only way but once you change your mentality it gets much easier. It also explained macronutrients and how to make smarter food choices.</p>\n"
},
{
"answer_id": 29930,
"author": "MKII",
"author_id": 20414,
"author_profile": "https://fitness.stackexchange.com/users/20414",
"pm_score": 2,
"selected": false,
"text": "<p>It requires determination and some guts to lose such a large amount of weight, but it is definitely possible. I lost ~27kg in ~5-6 months (and another 20kg 2 years before that), so he could do it in ~1.5-2 years.</p>\n\n<p>The most important thing is not exercise, specially at his weight, since even when doing some like water exercises (which include \"acquagym\" (and similar aerobic exercise in pools), swimming, etc), he is much more likely to get an injury. He needs to seriously reconsider his diet. At the moment, he needs to eat ~3k calories to maintain his weight. As such, he should reduce it to below that level. Since a kg of fat is roughly 7.7k, you can decide the calorie deficit based on how fast you want to lose weight. If he started eating like someone who's ~80kg (with his height and a sedentary lifestyle) should eat (~2100 calories/day), he would need just short of 2 years to lose all his weight (although that is a simplistic calculation, since his TDEE (Total Daily Energy Expenditure) will go down as he loses weight). He can try water jogging for a short period every day, since it'd speed up his weight loss, but it is not fundamental.</p>\n\n<p>I'd recommend a diet focused on fats, while avoiding carbs, as fat makes you fuller for much longer. More meat, eggs, fish, and full-fat dairy, and less bread, pasta, etc. Have a look at keto for foods and recipes to try. I didn't follow keto to lose weight, but I gained inspiration from it. If he lacks determination he might benefit from a cheat meal per week, where he can eat whatever he wants. </p>\n\n<p>Once he is down to ~100-110, he can start doing heavier exercise (light swimming, for example), and once he is even lower he'd benefit from going to the gym to lift weights (lifting is VERY useful to lose weight and fix your body (e.g. loose skin) after being fat). This would also benefit him due to his health issues (I have weak knees and a bad back, but lifting actually helped me to a degree (always remember to have proper form when lifting)), since things like squats can help build up strength in your legs and protect your knee, and deadlifts can strengthen your back, which will protect your spine. He should talk to a doctor beforehand though, obviously.</p>\n\n<p>To make him stay committed, you will need to inspire him somehow. Once the results really start showing it is easier, but he needs to be fully motivated until then. You are the only person who knows what would motivate/inspire him, so I can't help much in that department.</p>\n\n<p>TL;DR: It isn't hard, there are ways, but he needs commitment. There is no way around that.</p>\n"
},
{
"answer_id": 29934,
"author": "frIT",
"author_id": 20416,
"author_profile": "https://fitness.stackexchange.com/users/20416",
"pm_score": 0,
"selected": false,
"text": "<p>Just adding to other answers, which contain some good technical information re. calories. </p>\n\n<p><strong>Short version:</strong> it's been very helpful to me, when feeling \"not up to it\", \"not in the mood for it\", or \"too sore\", to start with the exercise session regardless: once one start to warm up, the pulse rate goes up, and the sweat flows, all those feelings vanish like the morning fog, one feels so much better and <em>alive</em> afterwards, and really <em>glad</em> to have done the session.</p>\n\n<p>Longer explanation: there are some <strong>endocrine</strong>-related factors related to low motivation (and perhaps depression?), which are maybe more difficult to quantify, but nevertheless important.</p>\n\n<ul>\n<li><p>At a certain level of effort (which may differ from person to person and from exercise session to exercise session) <strong>endorphins</strong> come into play. I don't want to use the word \"addictive\" :-) but it is beneficial to start to enjoy exercise so much that it is done for its own sake.</p></li>\n<li><p>In my opinion this can be improved on even further for people with an \"indoors lifestyle\" if the exercise can be done outside in fresh air and <strong>sunshine</strong>, preferably around lunchtime/noon - this improves Vitamin D levels, if done without sunscreen. (Ultraviolet radiation is needed for VitD production from cholesterol in the skin, a session of 20-40 minutes per day should suffice, but for longer exposures obviously the appropriate protective measures should be taken. The time limit nicely ties in with an adequate exercise session's duration.)</p></li>\n<li><p>Exercise and sunlight also play a beneficial and not unimportant role in <strong>serotonin</strong> levels, again playing into the feeling of well-being. Also, <a href=\"https://en.wikipedia.org/wiki/Tryptophan#Dietary_sources\" rel=\"nofollow\">tryptophan-rich foods</a> may help to increase serotonin levels - tryptophan seems to be absorbed better if taken with some carbs. (In general I am in favor of low carb (LCHF, banting, atkins, keto....) diets, but it does seem that <em>some</em> carbs are needed in this respect.)</p></li>\n<li><p>In my personal experience for an unfit person, one would need to increase distance/effort every now and then to keep up the challenge. My practical experience confirms the 2-year estimate, although improvements can already be seen after a few months or even weeks, every time that the previous distance is not challenging enough any more. These improvements are very gratifying and motivating, besides feeling more fit and well and being able to \"do things\" in general life much easier.</p></li>\n<li><strong>Muscle pains</strong> can be demotivating, this can be counteracted a bit by supplements of magnesium (and zinc, and selenium). Magnesium is important in any case for people middle-aged and older, and these minerals also tie in with the whole VitD/calcium metabolism.</li>\n</ul>\n\n<p><strong>Some other points to consider:</strong></p>\n\n<p>A good <strong>sleep routine</strong> is also very important and beneficial in so many ways: stress relief, hormone normalization, well-being, energy levels, clarity of mind, muscle repair... The person should go to bed at the same time 7x365 (9 or 10pm latest) and sleep until rested (waking without an alarm). <a href=\"https://en.wikipedia.org/wiki/Melatonin#Regulation\" rel=\"nofollow\">No \"blue\" lighting 1-2 hours before bed time</a>.</p>\n\n<p>A diet being propagated these days is derived from <strong>intermittent fasting</strong>, in that you only have 2 normal meals a day, late morning (say 9-10 am) and late afternoon (say 3-4pm). Without snacking. People on high-fat diets that keep one feeling satiated, may already have experienced something along those lines, just by eating only when hungry. In addition to decreasing calorie intake, those intermissions between eating help the digestive system to properly and completely digest all nutrients, while the inactive period is used for cleaning and self-repair, which optimizes digestive efficiency even further. The body gets all the necessary nutrients, \"feels well-fed\", and sends less craving (for carbs) signals. Modern carb foods are often much processed and refined, thus containing not many of the other needed nutrients.</p>\n\n<p>It is helpful if exercise/eating/working/relaxation/sleeping can all be combined into an <strong>integrated lifestyle</strong>, then things tend to get done without much thought. Unfortunately the artificial or competitive nature of gyms and clubs may sometimes counteract this. I have taken up bicycling after \"walking around the block\" lost its challenge. (It is also easy on joints and spine, but can be done outdoors in colder weather.) To save time I combine my ride with other necessary chores like a trip to buy groceries (smaller amounts of <strong>fresh</strong> vegetables 2-3 times a week to help with a more healthy diet) or the library, or even to work (as many are able to do). A downside can be the dangers and exhaust fumes of traffic, if no dedicated paths are available.</p>\n"
},
{
"answer_id": 29937,
"author": "CoffeDeveloper",
"author_id": 20423,
"author_profile": "https://fitness.stackexchange.com/users/20423",
"pm_score": 2,
"selected": false,
"text": "<p><strong>The advice no. 1</strong></p>\n\n<p><strong>Don't do any diet on yourself</strong>, always contact an expert (if the patient have any problem related to metabolism, diabetes or other it is likely a diabetologist will not suffice, and that the patient require support from other kind of specialists) be warned:</p>\n\n<ul>\n<li>Traditional diets (even created by experts) can have side effects, in particular, most diets will end up triggering body mechanism that will reduce fat burning (the body will try to save energy)</li>\n<li>If you are doing a wrong diet the metabolism will just go down and you will feel tired, and once you start eating again you will regain ALL LOSS WEIGHT + some extra</li>\n<li>General purpose diets are to be avoided, if a specialist is not creating a diet based also on your blood analysis, than it is a general purpose diet, such diets will end up with regaining the loss weight.</li>\n</ul>\n\n<p>People doing diets on their self are just fu****g up their health because a wrong diet can be much worse than a non-correct alimentation (depends on how much trash someone eat of course). I want to specify that because all those forums/web stuff that cause anoressy are just fu****g the health of a lot of persons.\nThis is the most important advice since everyone seems to be an expert at some kind of diet these days. Diets are harmful, only an expert should prepare a diet for you, and those expert are NOT You, your friend, your family member, your favourite blog. If an \"expert\" is just writing you blindly a diet on a piece of paper also take opinion from another expert.</p>\n\n<hr>\n\n<p><strong>The advice no. 2</strong></p>\n\n<p><strong>Burn more energy</strong>, you should start gradually doing more exercise, if you do not enough exercise you will not burn any fat, if you do too much exercise you will ends up doing damage to your body (injuries etc.). Contact a doctor, but walking should be a good exercise, be sure to have a Hearth beat counter, when the weight of a patience is too much even walking too slow can be difficult so you don't want to ends up walking but doing the same exercise equivalent to a slim person running.</p>\n\n<p>Swimming is a good exercise, as usual be sure to receive advice from an expert, if the exercise is to intense, you will just ends up burning sugar in blood instead of burning fat, and if you do exercise for too short time you will anyway not trigger fat burning of the body (fat is not the only energy store of our body in fact).</p>\n\n<hr>\n\n<p><strong>The advice no.3</strong></p>\n\n<p><strong>Eat well,</strong> I'm not advising any diet, instead replace junk food with healthy food. Avoid sugar drinks, eat really slow (rule of thumbs, try to chew the same bite of food 30 times slowly), drink as less as possible during meals, and drink at least 1.5 liters in the whole day.</p>\n\n<p>Good foods are foods without preservatives, fresh vegetables, fruit. Try to not overcook foods (list is not exaustive)</p>\n\n<p>Bad foods are: fast foods (not only because of fat, also eating fast is bad), fried stuff, sugar, light or diet foods (list is not exaustive). Be warned, in our days sugar is everywhere, read carefully about ingredients of your food (<strong>sometimes even canned vegetables have sugar, added as preservative</strong> u_u O_o) and avoid it like hell (instead don't avoid good carbohydrates, wholemeal bread is really not that bad ;) )</p>\n\n<p>By eating really slow you should become fully satisfied without eating tons of food. Eat as slow as you can and you will see that you are introducing less food in your body without getting hunger, this contributes to introducing tons of calories and other crap in your body. Also food should be a pleasure, so by eating it slow you are also taking some relax.</p>\n\n<p>If you are tired of drinking only water try milk or sugarless tea (make the tea on your own). Avoid fruit juice (lot of sugar and anyway no vitamins), instead make your fruit milkshake (DON'T ADD SUGAR!)</p>\n\n<hr>\n\n<p><strong>Advice no° 4</strong></p>\n\n<p><strong>Take less stress</strong>, stress damage body as much as smoke and alchol. \nOf course avoid alchol and smoke too, 2 bottles (50 cc) of beer OR 2 glasses of wine (1 glass = 20 cc) sohuld be your maximum in a week. What do you like? Bath? Music? WALKING? Do also what you like (unless is something that damages your health XD)</p>\n\n<hr>\n\n<p><strong>Advice no° 5</strong></p>\n\n<p>Contact an expert, setup a realistic weight loss plan ( 2 Kg/ month is not very much but should be doable) AND KEEP WITH IT. By following the advices above you should be able to lose much more than that without effort (keep in mind that a person with more weight will also burn more energy during exercise), if you don't lose weight then there can be plenty of troubles that needs attention from a specialist)</p>\n\n<p><strong>FINALLY</strong></p>\n\n<p>Take your time to experiment with food of course, you for sure don't want to ends up eating only food that you dislike, so it is your time to learn cooking you self new recipes (still avoid fried stuff), and especially experiment with fruits and vegetables (there are always vegetables that someone like and someone don't like, YOU WILL NEVER FIND WICH ONE if you don't take time to try em all).</p>\n\n<p>LOVE YOUR LIFE, IF YOU DON'T LOVE IT CONTACT A PSYCHOTHERAPIST. Try to search for happiness (be warned, just please don't enter any cult or sect XD there are just too many people out there trying to brainwash other people).</p>\n"
},
{
"answer_id": 29940,
"author": "Stian",
"author_id": 20426,
"author_profile": "https://fitness.stackexchange.com/users/20426",
"pm_score": 2,
"selected": false,
"text": "<p>This person is stubborn, but lacks determination you say.</p>\n\n<p>The way forward has but one milestone then, change his motivation. A stubborn person can lose a tremendous amount of weight since stubbornness is an excellent trait to avoid losing motivation. Get him motivated, formulate a plan for <em>diet</em> mainly. Water jogging sounds like a great idea, but first and foremost trim the diet down to what is sustainable for a 80kg person.</p>\n"
},
{
"answer_id": 29950,
"author": "Tanase Catalin Nicolae",
"author_id": 20437,
"author_profile": "https://fitness.stackexchange.com/users/20437",
"pm_score": -1,
"selected": false,
"text": "<p>A good diet. Some swimming but not swimming just be helped in water . And massage. But most important a good diet and some small exercise </p>\n"
},
{
"answer_id": 29951,
"author": "user20438",
"author_id": 20438,
"author_profile": "https://fitness.stackexchange.com/users/20438",
"pm_score": 2,
"selected": false,
"text": "<p>Fast breathing exercises ( pranayama) I think will help for less mobile people. Ofcourse swimming is another best option, but one can do breathing exercises from ones own comfort, whenever they want with out any gadgets or special help.</p>\n"
}
] |
2016/05/23
|
[
"https://fitness.stackexchange.com/questions/29926",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20412/"
] |
29,935 |
<p>Is there a way to practice the <code>BIG 5 WORKOUT</code> at home with minimal equipment? Is there a video or pictures I can use for it? Does practicing with the BODY SCIENCE method helps to improve the aerobic level? </p>
|
[
{
"answer_id": 29938,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 4,
"selected": true,
"text": "<p>The Big 5 workout consists of these exercises (or rather categories thereof).</p>\n\n<ul>\n<li>Upper body pull. This is a horizontal pull. Getting some dumbbells that can be plate-loaded would allow you to do dumbbell rows, but for good strength development you'd end up with weights that aren't very practical for dumbbells, and a seated row or barbell rows would be better.</li>\n<li>Upper body push. A horizontal push, antagonist to the above. The bench press is the classic here, but dumbbell bench presses can be an excellent exercise. Loading them very heavy isn't as easy as with a bench and barbell, though.</li>\n<li>Pulldown. This is the vertical pull. Pull-ups and chin-ups are outstanding exercises that can be started with body weight using nothing but a pull-up bar, which isn't very expensive. Or, if you can't do so at first, using assistance like elastic bands or jumping up and doing a slow eccentric. Once you can do a decent amount of body weight pull-ups, some weight plates and a dip belt can be used for extra loading. Or holding a dumbbell between your feet, although that becomes impractical for larger weights.</li>\n<li>Overhead press. This is the vertical push. Dumbbell shoulder presses can be outstanding exercises and allow for progress for substantial time.</li>\n<li>Leg press. Obviously a machine would be needed for this, but I'd argue you can get more out of squats anyway. For progressively loading the squat dumbbells could be used, or a dip belt with plates (look for \"hip belt squats\"). Once squats get very heavy, though, a bar would be in order, and it requires a rack for safe performance.</li>\n</ul>\n\n<p>So, you can get somewhere if you get 2 dumbbells with a bunch of plates, a pull-up bar and a dip belt. However, how far this will take you depends quite a bit on what your goals are and your personal stats. An older trainee looking for some exercise might not need weights beyond what dumbbells offer, but someone looking to gain quite a bit of strength and/or muscle mass is going to need more.</p>\n\n<p>I think you're better served checking out a gym with good equipment where you have an option to quit membership whenever you want. It'll give you an idea of how far you want to take this and how motivated you are. If you do decide to pursue strength at home, a home gym is certainly an investment but doesn't have to break the bank or turn into a huge garage gym. A quality power rack, good barbell, bunch of weight plates and a flat bench will pretty much have you set for doing all the most important, fundamental exercises.</p>\n\n<p>As for resources, I suggest you choose exercises you find fitting in each of the categories (horizontal/vertical push, horizontal/vertical pull, legs) and just consult the wealth of videos and texts out there on the web. The StrongLifts 5x5 website has pretty good descriptions for proper form on a bunch of fundamentals, with pictures.</p>\n\n<p>As for the \"body science\" method itself, I don't know it, but starting off with the major compound movements is a solid principle. I am wary of its \"in less than 13 minutes per week\" claims, though, because to be honest that is bull.</p>\n\n<p>For aerobic conditioning, it's probably best to pose that as a separate question.</p>\n"
},
{
"answer_id": 29944,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 1,
"selected": false,
"text": "<p>Possibly with some bodyweight exercises, though I'd recommend against it.</p>\n\n<p>Having a quick look into the \"Big 5 Workout\", it seems like a standard HIT program, so performing one set to absolute failure. The key word there is \"absolute\".</p>\n\n<p>If you're performing an exercise to muscular failure, then your form goes all to hell. If you're performing an upper body horizontal push using dumbbells, then there's a fairly good chance you'll end up dropping them on yourself if you're not careful.</p>\n\n<p>This is probably one of the reasons why, when Arthur Jones (the founder of Nautilus) recommended HIT, he recommended using Nautilus machines. It's a lot harder to drop a weight on your head when you're using a machine (hard, but probably not impossible if you're determined).</p>\n\n<p>If you want to try bodyweight alternatives, then you can do:</p>\n\n<ul>\n<li>Upper Body Horizontal Push - Press ups (worst case scenario, you face butt the floor)</li>\n<li>Upper Body Horizontal Pull - Inverted rows</li>\n<li>Upper Body Vertical Push - Hand stands, though be careful not to drop onto your head too hard</li>\n<li>Upper Body Vertical Pull - Pull ups</li>\n<li>Legs - Squats</li>\n</ul>\n\n<p>All of those exercises have progressions and regressions you can try to work through, though I'm not sure if the progressions would be too big of a jump on some.</p>\n"
},
{
"answer_id": 29984,
"author": "Avi",
"author_id": 19512,
"author_profile": "https://fitness.stackexchange.com/users/19512",
"pm_score": -1,
"selected": false,
"text": "<p>You can refer to the following <a href=\"https://www.youtube.com/watch?v=sSIH9boSLPc\" rel=\"nofollow\">video</a> for demonstration of <code>THE BIG 5 WORKOUT</code> for home. I don't know if the exercises can improve the aerobic level.</p>\n"
}
] |
2016/05/23
|
[
"https://fitness.stackexchange.com/questions/29935",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19512/"
] |
29,939 |
<p>I'm at age of 43 and I practice martial arts. In sparring and competition I struggle with breathlessness. Is <code>HIT</code> the best way to improve my cardio and aerobic level? </p>
<p>Are there additional ways to improve it? Since in the conventional practice (3 hours a week training and in addition, running and light dumbells; lifting of 2 times per week and I don't get the required results).</p>
|
[
{
"answer_id": 29938,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 4,
"selected": true,
"text": "<p>The Big 5 workout consists of these exercises (or rather categories thereof).</p>\n\n<ul>\n<li>Upper body pull. This is a horizontal pull. Getting some dumbbells that can be plate-loaded would allow you to do dumbbell rows, but for good strength development you'd end up with weights that aren't very practical for dumbbells, and a seated row or barbell rows would be better.</li>\n<li>Upper body push. A horizontal push, antagonist to the above. The bench press is the classic here, but dumbbell bench presses can be an excellent exercise. Loading them very heavy isn't as easy as with a bench and barbell, though.</li>\n<li>Pulldown. This is the vertical pull. Pull-ups and chin-ups are outstanding exercises that can be started with body weight using nothing but a pull-up bar, which isn't very expensive. Or, if you can't do so at first, using assistance like elastic bands or jumping up and doing a slow eccentric. Once you can do a decent amount of body weight pull-ups, some weight plates and a dip belt can be used for extra loading. Or holding a dumbbell between your feet, although that becomes impractical for larger weights.</li>\n<li>Overhead press. This is the vertical push. Dumbbell shoulder presses can be outstanding exercises and allow for progress for substantial time.</li>\n<li>Leg press. Obviously a machine would be needed for this, but I'd argue you can get more out of squats anyway. For progressively loading the squat dumbbells could be used, or a dip belt with plates (look for \"hip belt squats\"). Once squats get very heavy, though, a bar would be in order, and it requires a rack for safe performance.</li>\n</ul>\n\n<p>So, you can get somewhere if you get 2 dumbbells with a bunch of plates, a pull-up bar and a dip belt. However, how far this will take you depends quite a bit on what your goals are and your personal stats. An older trainee looking for some exercise might not need weights beyond what dumbbells offer, but someone looking to gain quite a bit of strength and/or muscle mass is going to need more.</p>\n\n<p>I think you're better served checking out a gym with good equipment where you have an option to quit membership whenever you want. It'll give you an idea of how far you want to take this and how motivated you are. If you do decide to pursue strength at home, a home gym is certainly an investment but doesn't have to break the bank or turn into a huge garage gym. A quality power rack, good barbell, bunch of weight plates and a flat bench will pretty much have you set for doing all the most important, fundamental exercises.</p>\n\n<p>As for resources, I suggest you choose exercises you find fitting in each of the categories (horizontal/vertical push, horizontal/vertical pull, legs) and just consult the wealth of videos and texts out there on the web. The StrongLifts 5x5 website has pretty good descriptions for proper form on a bunch of fundamentals, with pictures.</p>\n\n<p>As for the \"body science\" method itself, I don't know it, but starting off with the major compound movements is a solid principle. I am wary of its \"in less than 13 minutes per week\" claims, though, because to be honest that is bull.</p>\n\n<p>For aerobic conditioning, it's probably best to pose that as a separate question.</p>\n"
},
{
"answer_id": 29944,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 1,
"selected": false,
"text": "<p>Possibly with some bodyweight exercises, though I'd recommend against it.</p>\n\n<p>Having a quick look into the \"Big 5 Workout\", it seems like a standard HIT program, so performing one set to absolute failure. The key word there is \"absolute\".</p>\n\n<p>If you're performing an exercise to muscular failure, then your form goes all to hell. If you're performing an upper body horizontal push using dumbbells, then there's a fairly good chance you'll end up dropping them on yourself if you're not careful.</p>\n\n<p>This is probably one of the reasons why, when Arthur Jones (the founder of Nautilus) recommended HIT, he recommended using Nautilus machines. It's a lot harder to drop a weight on your head when you're using a machine (hard, but probably not impossible if you're determined).</p>\n\n<p>If you want to try bodyweight alternatives, then you can do:</p>\n\n<ul>\n<li>Upper Body Horizontal Push - Press ups (worst case scenario, you face butt the floor)</li>\n<li>Upper Body Horizontal Pull - Inverted rows</li>\n<li>Upper Body Vertical Push - Hand stands, though be careful not to drop onto your head too hard</li>\n<li>Upper Body Vertical Pull - Pull ups</li>\n<li>Legs - Squats</li>\n</ul>\n\n<p>All of those exercises have progressions and regressions you can try to work through, though I'm not sure if the progressions would be too big of a jump on some.</p>\n"
},
{
"answer_id": 29984,
"author": "Avi",
"author_id": 19512,
"author_profile": "https://fitness.stackexchange.com/users/19512",
"pm_score": -1,
"selected": false,
"text": "<p>You can refer to the following <a href=\"https://www.youtube.com/watch?v=sSIH9boSLPc\" rel=\"nofollow\">video</a> for demonstration of <code>THE BIG 5 WORKOUT</code> for home. I don't know if the exercises can improve the aerobic level.</p>\n"
}
] |
2016/05/23
|
[
"https://fitness.stackexchange.com/questions/29939",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19512/"
] |
29,942 |
<p>I'm 43 old and I have practiced martial arts for the last few years. My thighs have strong muscles but I don't think they are strong enough. Some of the practitioners in my martial art have thighs that are strong as iron 'literally'. </p>
<p>Strong thighs are important since we absorb hits using them. </p>
<p><strong>What is the best way to strength the thighs at home with minimal equipment and minimal time (I have dumbbells and Iron Gym Upper Body Workout)?</strong> Are there some drills relevant to Body by Science method (Big 5)? </p>
|
[
{
"answer_id": 29945,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 4,
"selected": true,
"text": "<p>Squats. Lots and lots of squats. Squat variations. Lots and lots of squat variations and progressions. Lunges and lunge variations as well.</p>\n\n<p>Have a look at something like Convict Conditioning and work your way up to pistol squats. When you can perform 5 consecutive ass to grass pistol squats, chances are you'll have some pretty strong thighs.</p>\n"
},
{
"answer_id": 29970,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Your first step would be making sure your body has the fuel to develop and recover with your exercise. To develop muscle effectively you should be at least eating at a maintenance, preferably at a bulk.</p>\n<p>Next, carry on doing martial arts! I did Tae Kwon Do for about 6 years in my youth and as a result I have a very well developed lower body. MY legs can take a battering too due to the conditioning that I did. If you have time and money, pick up another martial art that focus on legs: TKD, Muay Thai, Kickboxing, etc.</p>\n<p>You can do a lot at home too once you have mastered squats (credit: <a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/playground/squat\" rel=\"nofollow noreferrer\">r/bodyweightfitness</a>)</p>\n<h3>Advanced Progressions:</h3>\n<p>Note: In terms of mobility, the more weight you bring backwards, the more your knee has to go over your toe, so shrimp squats and deep step ups require more ankle mobility than pistols</p>\n<ul>\n<li>Pistol Squat</li>\n<li>Deep Step-Up</li>\n<li>Shrimp Squat</li>\n</ul>\n"
}
] |
2016/05/23
|
[
"https://fitness.stackexchange.com/questions/29942",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19512/"
] |
29,946 |
<p>Can someone explain to me cumulative benefits of the following:</p>
<p>Friend and I went for a Saturday walk at a park. We each had a kettle bells and they weighed 35lbs and 55lbs respectively.</p>
<p>The track was 1 mile. The workout was as follows:</p>
<p>Kettle Bell A - 35lb
Kettle Bell B - 55lb</p>
<p>Each person gets a Kettle Bell. Walking at the same time. We went</p>
<ul>
<li>25 steps One hand overhead press holds </li>
<li>25 steps one hand rest on shoulder holds </li>
<li>Switch hands </li>
<li>25 steps One hand overhead press holds </li>
<li>25 steps one hand rest on shoulder holds</li>
</ul>
<p>Switch From KB <strong>A</strong> to KB <strong>B</strong> and repeat.</p>
<p>We did this for 0.5 miles or roughly 10 times with each KB. I would consider this Lower intensity, as we weren't running. (Correct me if I'm wrong)</p>
<p>We stopped and did </p>
<ul>
<li>200 swings 100 with <strong>A</strong> 100 with <strong>B</strong> each.</li>
</ul>
<p>Walked 100 ft. with Both KBs overhead
Switched Hands
Walked 100 ft. with Both KBs overhead</p>
<p>So I think the above were stabilizing each shoulder because of the different weights..?</p>
<p>Then farmers walk the rest of the mile, minimal to no rest the entire time.</p>
<p>At the end I felt utterly destroyed, and I'm curious was this CNS work? Core is probably an obvious one, shoulders, what else was affected? Is this actual Low Intensity or High Intensity? </p>
|
[
{
"answer_id": 29952,
"author": "Javier",
"author_id": 20403,
"author_profile": "https://fitness.stackexchange.com/users/20403",
"pm_score": 1,
"selected": false,
"text": "<p>There is likely some CNS benefit to the number of repetitions (so be sure you are using proper form)</p>\n\n<p>Since intensity is relative low from a strength standpoint is seems like a strength/cardio hybrid workout</p>\n\n<p>My personal primary purpose for the farmers walk is to improve my grip strength for deadlifts. If that is your goal too then consider increasing weight for than portion (decreasing distance substantially to compensate)</p>\n"
},
{
"answer_id": 29959,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 4,
"selected": true,
"text": "<p>Congratulations, you found the secret muscle group, technically known as the \"everything\".</p>\n\n<p>Being slightly more serious, <a href=\"http://romanfitnesssystems.com/articles/loaded-carries/\" rel=\"nofollow noreferrer\">loaded carries</a> are one of the best exercises you can do to improve strength, muscle mass and general athleticism (<a href=\"https://www.t-nation.com/training/secret-of-loaded-carries\" rel=\"nofollow noreferrer\">according to Dan John</a>)</p>\n\n<p>You're right in that your core will be worked, but probably a lot more than you'd imagine. If you think about waiters walks (walking with a weight held overhead in one hand) with every step the muscles of your body, from your feet right up to your hand, are having to fire to keep the weight from coming crashing down on your head. </p>\n\n<p>You're having to keep everything tight to keep going.</p>\n\n<p>The benefit of <a href=\"http://www.strongfirst.com/the-tension-day/\" rel=\"nofollow noreferrer\">training tightness</a> is, in my opinion, overlooked quite frequently by casual lifters. Even if you get tight on sets of an exercise, walking for a prolonged period while having to keep your body tight is probably something your body is unfamiliar with.</p>\n\n<p>So, the reason you felt so wrecked afterwards is it's probably an unfamiliar exercise (or a series of unfamiliar exercises), so you'll have CNS fatigue and attempted adaptation, as well as a serious whole body workout.</p>\n"
}
] |
2016/05/23
|
[
"https://fitness.stackexchange.com/questions/29946",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6884/"
] |
29,947 |
<p><strong>Background</strong></p>
<p>I've noticed that my front squats are seriously lagging behind. I know that most people have a weaker front squat than back squat, but mine is about 50-60% behind in terms of 5-8RM.</p>
<p>I suspect that among all the muscle groups that are worked by both variations, there is a subset of muscles that are holding me back.</p>
<p><strong>Question</strong></p>
<p>Which muscle groups are more central to the front squat than the back squat? What accessory exercises would assist me in developing a stronger front squat?</p>
<p><strong>How I do them</strong></p>
<p>In terms of stance, I have a semi-wide stance, feet pointing only slightly outward. Akin to riding a horse.</p>
<p>I cross my arms over the bar, rather than the backward wrist bend. I find I have no problem keeping the bar on my shoulders as I raise my elbows in front so that they are always parallel to the ground.</p>
<p>I place the bar just inside the front delt, so the bar is very close to my neck, and since the front delt is flexed by raising the elbow, the bar has additional support which prevents it from going anywhere.</p>
|
[
{
"answer_id": 29948,
"author": "Hituptony",
"author_id": 6884,
"author_profile": "https://fitness.stackexchange.com/users/6884",
"pm_score": 2,
"selected": false,
"text": "<p>Two major issues for me were core and flexibility in my Lats. </p>\n\n<p>I would say that you should focus on more core work which have a variety of different exercises that can help.</p>\n\n<p>First I would foam roll lats before attempting any front squats. Not sure what you're currently doing, but a huge reason why my front squat was lagging so much.</p>\n\n<p>Usually as I got the weight heavier, the stress on my arms in the hole would be too much mixed with a weak core and as I went to get up out of the hole, my elbows would drop from traditional front rack position and the weight would be too much to support on my arms forcing me to bail.</p>\n\n<p>Push your elbows up on the way up to make sure the weight stays front racked. Loosening up your lats will help with this.</p>\n\n<p>Just keep working in that rep range and keep front squatting. Add core work in the form of hanging leg raises, knees to elbows, sit-ups, planks, etc.</p>\n"
},
{
"answer_id": 29957,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 1,
"selected": false,
"text": "<p>Have you tried doing them with straps? I had similar issue, given my limited flexibility - I also was doing them with crossed arms in front. Then I found out that doing them with straps drastically improved my form - and the amount of weight I can lift. This way I can comfortably do front-squats with around 25% less weight compared to back squats. Here is a video that explains the technique:\n<a href=\"https://www.youtube.com/watch?v=CVTkbggmxR0\" rel=\"nofollow\">https://www.youtube.com/watch?v=CVTkbggmxR0</a></p>\n"
},
{
"answer_id": 29965,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": true,
"text": "<p>One obvious difference in the muscles engaged from the two exercises is your quads. The back squat will use more hips and back (although it still uses the quads quite a bit), whereas because of the vertical position of your torso in a front squat, your quadriceps are engaged considerably more, as well as your core. To improve your front squat performance, there are a few things I suggest, keep in mind I'm not an expert but these have worked for me and I can front squat around 405 for sets of 3-5 depending on my energy for the day.</p>\n\n<p>First, you must utilize exercise priority. Simply put, if you want your front squats to get better, just do them... do them FIRST in the workout and do them OFTEN. </p>\n\n<p>Second, add in some quad specific work, i.e high bar squats, leg press, lunges (maybe even leg extension although there are better exercises).</p>\n\n<p>Third, work on your ankle mobility. Look at getting some olympic lifting shoes, these have elevated heels and allow for much more comfort and therefore strength in the long term. If this isn't an option, get some 2.5lbs or 5lbs plates, and place them under your heels when you do front squats.</p>\n\n<p>Fourth, work on core strength. This really goes without saying, as your core is fundamental to any compound movement that you do, but I'll mention it anyway.</p>\n\n<p>And last, just practice, practice, repeat. Eat BIG on the days you're gonna front squat, do them first, and do them with intensity. Look up some youtube videos (the one by Mark Rippetoe is very good) on proper form, and get at it.</p>\n"
},
{
"answer_id": 29988,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 1,
"selected": false,
"text": "<p>One of the main issues I've had with front squats in the past is that of thoracic mobility and mid / upper back strength, particularly when it comes to moving out of the hole (the bottom of the squat position).</p>\n\n<p>If you have poor thoracic mobility, or a weak mid / upper back, then you tend to curl forward as you try and push out of the bottom of the squat. I always use a clean grip (backward wrist bend) to do front squats, and since I have less range of motion around the shoulder in a clean grip than I do with a crossed grip, the issue of thoracic mobility becomes more pronounced.</p>\n\n<p>In simpler terms, it could be that you're actually leaning forward too much but compensating by lifting your elbows higher, which is a lot easier with a cross handed grip (as an experiment, sit up straight assume a clean grip on an imaginary bar, and push your elbows as high as you can, then assume a cross handed grip on an imaginary bar and see how high you can get your elbows. My guess is a fair bit higher).</p>\n\n<p>As others have mentioned, mobility in the hips and ankles could also be something to look at.</p>\n\n<p>As to how to fix it and improve your front squats, I'd say first off work on your thoracic, ankle and hip mobility daily. It doesn't have to take a long time, something like the <a href=\"https://www.t-nation.com/training/tip-do-the-counter-stretch\" rel=\"nofollow\">counter stretch</a> is easy enough to do a few times a day and has helped my a lot.</p>\n\n<p>More weight related, train your front squat first in your workout, and you can try doing supramaximal holds in the front squat position, something like 3 sets of 30 seconds at 110% of your 1RM.</p>\n\n<p>Another thing is to make sure you really are racking the bar close enough to your neck. I was told by an oly lifting coach that if you can breath comfortably, then you're not doing them right :)</p>\n\n<p>There are a lot of good <a href=\"http://breakingmuscle.com/strength-conditioning/when-in-doubt-do-front-squats-25-tips-for-better-front-squats\" rel=\"nofollow\">suggestions here</a>, though they do assume a clean grip front squat.</p>\n"
}
] |
2016/05/23
|
[
"https://fitness.stackexchange.com/questions/29947",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8828/"
] |
29,956 |
<p>Does the Stomach Vacuum have some opposite exercise to it, like expanding the stomach? Or is this useless? </p>
|
[
{
"answer_id": 29958,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 3,
"selected": false,
"text": "<p>Stomach Vacuum is contracting the transverse abdominis or TVA. Doing it regularly helps you tighten up those muscles which is both aesthetically desirable and has other health benefits. Aesthetically desirable because it makes your waist look smaller (front-to-back width) and helps you keep your stomach flat and tight while resting/walking. TVA also plays a huge role in preventing back pain.</p>\n\n<p>Now the questions is what would you want to achieve with an \"opposite\" exercise? If you want more muscular abdominals, you should increase the workout volume on them just like with any other muscle. But this is by no means opposite to doing \"Stomach Vacuum\" exercise - actually it could only help you achieve better overall definition.</p>\n"
},
{
"answer_id": 29964,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 0,
"selected": false,
"text": "<p>If you've ever heard professional powerlifters talk about how they squat, they often mention the concept of \"blowing up\" their core. What I mean by this is, right before they descend to the squat position, they will take a deep breath in through their stomach (NOT chest), and keep it fully engaged throughout the rep. I've heard that this is why most lean powerlifters have \"blocky\" abs.</p>\n"
}
] |
2016/05/24
|
[
"https://fitness.stackexchange.com/questions/29956",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6634/"
] |
29,960 |
<p>Exercise is great, but should someone who is underweight (approximately 168cm and 49kg for a BMI of 17.4) focus on gaining weight (until a healthy weight is reached) before beginning strenuous exercise?</p>
<p>My friend has no history of anorexia or bulimia (that I am aware of) or any health problems. There are some famous female endurance athletes (runners, etc) who are similarly underweight, however she is an exercise novice without their level of cardiovascular fitness. </p>
<p>I am concerned (knowing her personality) that she will push herself too hard and and risk injury.</p>
<p>What are the health risks associated with too much exercise while underweight?</p>
|
[
{
"answer_id": 29958,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 3,
"selected": false,
"text": "<p>Stomach Vacuum is contracting the transverse abdominis or TVA. Doing it regularly helps you tighten up those muscles which is both aesthetically desirable and has other health benefits. Aesthetically desirable because it makes your waist look smaller (front-to-back width) and helps you keep your stomach flat and tight while resting/walking. TVA also plays a huge role in preventing back pain.</p>\n\n<p>Now the questions is what would you want to achieve with an \"opposite\" exercise? If you want more muscular abdominals, you should increase the workout volume on them just like with any other muscle. But this is by no means opposite to doing \"Stomach Vacuum\" exercise - actually it could only help you achieve better overall definition.</p>\n"
},
{
"answer_id": 29964,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 0,
"selected": false,
"text": "<p>If you've ever heard professional powerlifters talk about how they squat, they often mention the concept of \"blowing up\" their core. What I mean by this is, right before they descend to the squat position, they will take a deep breath in through their stomach (NOT chest), and keep it fully engaged throughout the rep. I've heard that this is why most lean powerlifters have \"blocky\" abs.</p>\n"
}
] |
2016/05/24
|
[
"https://fitness.stackexchange.com/questions/29960",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20403/"
] |
29,963 |
<p>The following specs describe my physique:</p>
<ul>
<li>Age: 23 Years</li>
<li>Weight: 75 kgs</li>
<li>Height: 5'9''</li>
</ul>
<p>I'm a typical Indian IT professional with average diet. The only time I could spare to keep myself fit is at night. And the only activity I can do is walking.</p>
<p>I used <a href="http://www.calculator.net/ideal-weight-calculator.html?ctype=metric&cage=23&csex=m&cheightfeet=5&cheightinch=10&cheightmeter=175.26&printit=0&x=59&y=13#" rel="nofollow">this calculator</a> to get the recommended weight for my physique and it came out to be about 68 kgs.</p>
<p>Now I'm looking for a correlation between the <code>weight</code> I want to loose, the <code>number of days</code> in which I want to lose it, and the total <code>number of steps</code> I need to walk each day to lose the targeted weight.</p>
<p>I searched a lot but could not get a satisfactory answer. I've also seen numerous posts explaining how 10,000 steps per day can help me lose weight. But I walk more than that in a day. And the weight loss it very slow.</p>
<p>Thanks in advance.</p>
|
[
{
"answer_id": 29967,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>Your request is overly simplistic. That’s why you haven’t been able to find any reliable information. It’s difficult to develop the correlation you want because each of us is an <strong>individual</strong> capable of losing weight at our own individual pace. Having said that, it is still possible to lose the weight. You’ll need to set a realistic goal, and, expend more calories than you consume. That may mean adding more walking, or, bodyweight exercises to your regime. Additionally, I would suggest you write down the foods you are consuming to get a better idea of what your caloric intake is. It’s hard to know how much calories to cut if you don’t know what you are consuming. Start by keeping a nutrition diary.</p>\n\n<p>Some things just don't fit into a nice neat formula.</p>\n"
},
{
"answer_id": 29968,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 1,
"selected": false,
"text": "<p>I don't mean to sound rude but what you're asking leads me to believe that you haven't really done any research into this. Walking a certain EXACT amount of steps won't help with realistically anything, other than ...well counting your steps. If your goal is to lose weight, the NUMBER ONE thing you need to focus on is your diet. Given that your diet is proper, you will lose weight regardless of what activity you're doing. I can link you to a bunch of articles about this, but I think you should research some of this on your own. Nonetheless, I'll give you some tips on how to achieve what you want. </p>\n\n<p>First of all, forget about this correlation business. Weight loss, nutrition, etc are NOT linear processes, and vary on the individual greatly. </p>\n\n<p>My best advice if you want to lose weight, would be to follow an established diet like a low-carb high fat (since you're only walking, you don't really need carbs for any intense exercise, other than fibre of course). A good baseline, would be to take your bodyweight in lbs and multiple this by 14. That's more or less the amount of calories you need to maintain the weight you're at right now. So depending on over how long you want to lose this weight, for example, if you want to lose about 0.5 lbs a week, subtract 500-600 calories from this number and achieve to consume that amount every single day. So if you weigh 165lbs, then you would need approximately 1700-1800 calories a day to lose half a lbs each week (note again this will not exactly be linear). </p>\n\n<p>Of these calories, since you'll want to maintain muscle, make sure you get at least a gram of protein per lbs of bodyweight, i.e 165g since more muscle equates to higher metabolic rate. Around 20-30% of your calories should come from fat, and the rest from low glycemic carbohydrates, focusing on fibre.</p>\n"
}
] |
2016/05/24
|
[
"https://fitness.stackexchange.com/questions/29963",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20451/"
] |
29,971 |
<p>I am new to body-building ( started 4 months ago; workout 4 times a week ).</p>
<p>Due to my lifestyle ( choices ), my diet only contains occasional white meat servings and very little red meat.</p>
<p>My intake of eggs is limited due to my high cholesterol levels
( I have been taking low doses of Statins to help control this condition ).</p>
<p>Thinking that my body might need more protein for muscle growth, repair and workout recovery ( I feel very zonked and drained after every session ), I thought I'd use some Whey protein supplement as a means to supplement my regular diet to provide my body with extra protein. </p>
<p>However my trainer tells me that the use of Whey protein will adversely affect my cholesterol levels and that I should use amino acids instead. </p>
<hr>
<p>Here then are my questions:</p>
<p>1.) Can the use of Whey Protein supplements adversely affect/increase blood cholesterol levels? Is this a known fact?</p>
<p>2.) Could the use of BCAA instead help with muscle tissue growth and repair <strong>without</strong> affecting blood cholesterol levels adversely?</p>
<p>3.) For how long would one usually take BCAA's and would there be any serious adverse health effects in the longterm from taking them?</p>
<p>Since I usually commence workouts later in day after a full working day, I start gym sessions in an already fatigued state, </p>
<p>4.) Can the use of Creatine help with energy levels? Like helping you kick start your gym sessions with a little boost ( and thus overcoming the fatigue from a day's work )?</p>
|
[
{
"answer_id": 29974,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 3,
"selected": true,
"text": "<p>First of all, BCAAs are branched-chain amino acids, and amino acids are the building blocks for protein. Your body can get amino acids from protein sources by catabolism just fine. Eat good protein sources, eat varied and supplement only as needed. Paying a premium for things that are needlessly complex (such as whey isolate instead of simple concentrate) rarely makes sense.</p>\n\n<blockquote>\n <p>1.) Can the use of Whey Protein supplements adversely affect/increase blood cholesterol levels? Is this a known fact?</p>\n</blockquote>\n\n<p>Searching for \"whey protein cholesterol\" immediately yielded a study observing the exact opposite: <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/20377924\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/20377924</a>. Supplementation with whey protein in this case yielded a notable decrease in total cholesterol and LDL cholesterol (the \"bad one\") compared to non-supplement and casein supplement control groups.</p>\n\n<p>One study isn't conclusive when it comes to complex nutritional issues but at least it should set off your BS alarm when a trainer claims whey protein is going to affect your blood lipid levels in a bad way.</p>\n\n<blockquote>\n <p>2.) Could the use of BCAA instead help with muscle tissue growth and repair without affecting blood cholesterol levels adversely?</p>\n</blockquote>\n\n<p>Most of what I find seems to study BCAA supplementation effects on groups with specific pathologies, where increases in blood lipid levels may in fact be required. I'm not finding resources suggesting BCAA supplementation would adversely affect cholesterol levels for healthy people.</p>\n\n<p>I'm finding some claims for reductions of serum levels of cholesterol by intake of taurine, arginine and carnitine, but none of those are BCAAs (and taurine is not strictly an amino acid in the dietary sense). I'd be critical of this anyway.</p>\n\n<blockquote>\n <p>3.) For how long would one usually take BCAA's and would there be any serious adverse health effects in the longterm from taking them?</p>\n</blockquote>\n\n<p>Amino acid and protein supplements don't require cycling or tapering. They simply provide some extra nutrients which you'll already find in food in similar levels. That's it. There's no reason to believe there are any long-term problems with taking them if they don't displace an otherwise healthy diet. Claims that a high-protein diet would be harmful to the kidneys are also total bunk based on the protein restriction prescribed to people who already <strong>have</strong> kidney dysfunction.</p>\n\n<blockquote>\n <p>4.) Can the use of Creatine help with energy levels? Like helping you kick start your gym sessions with a little boost ( and thus overcoming the fatigue from a day's work )?</p>\n</blockquote>\n\n<p>Maybe a little. Creatine will assist in ATP (adenosine triphosphate) turnover from ADP (adenosine diphosphate). This could help with recovery between sets, maybe a some extra strength available before a muscle fatigues. I don't think it's going to do much for your general energy levels.</p>\n\n<p>If anything would help when you feel low on energy during workouts, it would be carbohydrates. These provide the glucose needed by muscles for force production. Protein is required for building muscle and can also provide energy, but when it comes to energy levels during a workout session you'll find glucose levels have a much more profound effect, and carbs are simply the easiest and most direct source.</p>\n\n<p>I leave you with some further notes. The relation between dietary cholesterol and blood cholesterol levels has come under scrutiny. Dietary cholesterol used to be thought of as the primary driver for blood levels for a long time but that stance is being re-examined (and outright rejected in some cases). So it's possible that leaving out the eggs isn't really helping you.</p>\n\n<p>There's been a lot of flipping on the cholesterol issue with new surprises springing up every so often. Cholesterol used to be bad. Then it was found there's HDL and LDL with the latter requiring reduction and the former actually needing to be higher for some folks. Meanwhile the idea that dietary fat is a big problem came under scrutiny. Then it was said saturated fats were the problem while unsaturated fats were actually beneficial. The blame for the obesity epidemic shifted towards carbohydrates. But only refined carbohydrates. Then red meat was discovered to give you bowel cancer. Must be the saturated fat. Oh wait, no, saturated fat actually isn't the problem, we're thinking it must be the carnitine now.</p>\n\n<p>And then there's controversy over statins regarding whether they're actually needed at all, if their benefits outweigh the risks and if the cholesterol scare isn't even an artificial problem in the first place.</p>\n\n<p>You see where I'm getting at? Each piece of the puzzle brings 5 other pieces out of alignment. Doctors can't be expected to be completely up-to-date with all the latest nutritional studies, and even if they are they can only operate on the current state of knowledge. Which is also what doctors did 20 years ago when they told you to eat less fat, and a couple centuries ago when mercury was the magic cure-all. So with that in mind, how do you expect a trainer to know much better? With all due respect to some of the good trainers out there, most PT's don't know sh*t.</p>\n\n<p>All I can say is, learn as much as you can from the information out there, be skeptic of everything (broscience and actual science alike) and find out what works for you. Long story short, protein supplements probably won't do much for your cholesterol level, creatine is useful but no miracle supplement (it's actually quite subtle) and some carbs would help you with that workout energy. Don't panic if increasing carbs leads to some quick weight gain, that'd be water retention from the glucose/glycogen.</p>\n"
},
{
"answer_id": 36475,
"author": "ryan",
"author_id": 27041,
"author_profile": "https://fitness.stackexchange.com/users/27041",
"pm_score": 0,
"selected": false,
"text": "<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/27026427\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/27026427</a></p>\n\n<p>Effect of whey protein on blood lipid profiles: a meta-analysis of randomized controlled trials.</p>\n\n<p>See this meta-analysis for more information. Looks like whey protein is okay (thus far).</p>\n"
}
] |
2016/05/25
|
[
"https://fitness.stackexchange.com/questions/29971",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20457/"
] |
29,973 |
<h1>Questions:</h1>
<ul>
<li>Is the following routine suitable for my goals?</li>
<li>Is the routine balanced and efficient? (eg. Am I doing too much of a specific exercise)</li>
</ul>
<h2>Background:</h2>
<h3>I am:</h3>
<ul>
<li>25, Male, 78kg, 5ft5.</li>
<li>Graduated off 5x5 SL with following 1RM:
<ul>
<li>Deadlift: 135kg (Limited by grip strength, i'm getting chalk!)</li>
<li>Squat: 120kg</li>
<li>Bench: 62.5kg</li>
<li>OHP: 45kg</li>
<li>Pendlay Row: 72.5kg</li>
</ul>
</li>
<li>I have a good level of fitness (Can get a good pass on a British Army Fitness test),</li>
<li>As you can work out, I have a triangle body shape; lots of strength in my lower body, weaker chest.</li>
<li>I get popping/grating shoulder when doing dumbbell presses so I don't do them!</li>
</ul>
<h3>My goals:</h3>
<p>In order of preference:</p>
<ol>
<li>Aesthetics: I'm doing this to look good. I am pairing my exercise with a 10-15% calorie deficit to reduce my BF% from mid twenties to high teens.</li>
<li>Balance: I want to achieve what I deem to be a balanced body. My squats and deadlifts are good for that of my goal bodyweight but my upper body is lagging.</li>
<li>Improve my main lifts (Deadlift, Squat, Bench).</li>
</ol>
<h2>Routine:</h2>
<p>I put this together from a range of different PPL routines. Its a 6 day rotation, either PPL[rest]PPL or PPLPPL[rest]. I lowered individual set volume on the big lifts to continue progression to higher weights. I do accessory AB work at home with planks and ab-wheels on a daily basis.</p>
<h3>Warm-up: (WW = working weight)</h3>
<p>I only usually bother with this for the first lift of a muscle group. I don't do a full re-warm up when going from squats to deadlifts.</p>
<ul>
<li>Empty bar x10</li>
<li>50% WW x10</li>
<li>75% WW x5</li>
<li>90% WW x3</li>
</ul>
<h3>Main Routine (Sets x Reps):</h3>
<p><strong>Pull 1</strong></p>
<ul>
<li>Deadlift 3x5 + 1xAMRAP (as many reps as possible)</li>
<li>Pullups 3x10</li>
<li>Cable Seated Row 3x12</li>
<li>DB Bicep Curl 3x12</li>
<li>Cable rope face pull 3x10</li>
<li>Hammer Curls 3x12</li>
<li>Cable Crunch 3x10</li>
</ul>
<p><strong>Push 1</strong></p>
<ul>
<li>Barbell Bench 3x5 + 1xAMRAP</li>
<li>OHP 4x5</li>
<li>Incline Bench 4x5</li>
<li>Dip 3x10</li>
<li>Lateral Raise 3x10</li>
<li>Tricep Pushdown 3x12</li>
</ul>
<p><strong>Legs 1</strong></p>
<ul>
<li>Squat 3x5 + 1xAMRAP</li>
<li>Leg Press 3x12</li>
<li>Leg Extension 3x12</li>
<li>Calf Raises 5x15</li>
<li>Wood Chops 3x12</li>
</ul>
<p><strong>Pull 2</strong></p>
<ul>
<li>Pendlay Row 3x5 + 1xAMRAP (as many reps as possible)</li>
<li>Pullups 3x10</li>
<li>BD Bicep Curl 3x10</li>
<li>Lat Pulldown 3x12</li>
<li>EZ Curls 3x10</li>
<li>Cable Crunch 3x10</li>
</ul>
<p><strong>Push 2</strong></p>
<ul>
<li>OHP 3x5 + 1xAMRAP</li>
<li>Bench 4x5</li>
<li>Dip 3x10</li>
<li>BD Fly 3x10</li>
<li>Lateral Raise 3x10</li>
<li>Tricep Pushdown 3x12</li>
</ul>
<p><strong>Legs 2</strong></p>
<ul>
<li>Squat 3x5 + 1xAMRAP</li>
<li>Leg Press 3x12</li>
<li>Leg Curl 3x12</li>
<li>Calf Raises 5x15</li>
<li>Wood Chops 3x12</li>
</ul>
|
[
{
"answer_id": 29975,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 1,
"selected": false,
"text": "<p>I don't see any immediate problems with it. But it sure is a lot of volume. Make sure you can properly recover from it.</p>\n\n<p>There's some programs I'd consider an excellent step up from a linear progression on a beginner program, like SL 5x5, that could be a good prep for going towards higher volume and specific goals. The Texas Method is a great template that will allow for continued progress in strength gains as an intermediate while leaving room for customization. I've also done Candito's Linear Program which is great for novices (and I did it in that context) but felt like it would make a great graduation from a simpler program into intermediate territory. His 6-week program might also be a good fit. Maybe doing one of those for a brief period would make for a smooth transition into PPL.</p>\n\n<p>For balancing a program, a good point was made on aworkoutroutine.com (good blog with a common sense, no-nonsense approach). It stated that creating a balanced routine should try to achieve similar total reps on opposite movements. So if, say, you do 3 sets of 5 reps for bench, then somewhere in the program there should be 3 sets of 5 reps for rows. See about totals for each major movement pattern and how they add up compared to each other. That could give you a good idea. Now, this does depend on goals. If you're going for a bodybuilding approach and feel specific areas of your body need more work, then that's going to skew some volume. But a balanced physique is still a good thing to have and over time would naturally result from a balanced program.</p>\n\n<p>Good call on the chalk. Have you tried a hook grip on the deadlifts yet? Also, if grip starts becoming a limiting factor, straps might be useful. You obviously don't want to use them all the time so grip can become stronger, but there's no need to let that one component hold you back from the benefits of progressing on the deads.</p>\n"
},
{
"answer_id": 29976,
"author": "Boris",
"author_id": 20260,
"author_profile": "https://fitness.stackexchange.com/users/20260",
"pm_score": 0,
"selected": false,
"text": "<p>If you want to \"look good\", I assume you want to have quick results.</p>\n\n<p>Indeed, it seems you have a weak chest. In general, people going to the gym to \"look good\" put the heavier weights on bench presses (normal, incline...)</p>\n\n<p>You should therefore concentrate on your upper body, thus doing longer sets for bench press, and switch exercises randomly.\nFor example :</p>\n\n<ul>\n<li>bench press 4*10, incline press 4*10, dips</li>\n<li>incline press 4*10, bench press 4*10, decline press 4*10</li>\n<li>flys 4*10, bench press 4*10, dips</li>\n</ul>\n\n<p>This is an example. You did SL, so you know how to keep track of your progress : write down what you achieve, and either change the number of reps, or the weights, but the most important thing is to avoid doing the same routines. You can also use the pyramid technique (don't know if it is exactly called like that) : start with many reps but low weights, progress to few reps and heavy weights, and back.</p>\n\n<p>Like :</p>\n\n<ul>\n<li>1*12*50kg</li>\n<li>1*10*55kg</li>\n<li>1*8*60kg</li>\n<li>1*6*65kg</li>\n<li>1*4*70kg</li>\n<li>1*6*65kg</li>\n<li>1*8*60kg</li>\n<li>1*10*55kg</li>\n<li>1*12*50kg</li>\n</ul>\n\n<p>Given that your chest is weak, you will use more your triceps at first, this is why it is a good idea to do the pec flys at the beginning, because you concentrate on them only when you are not tired yet (and you will be limited by your triceps).</p>\n\n<p>For the dips, once you reach 12, you can use a belt and put some weight on it, start with 5kg for example.</p>\n\n<p>In general, prefer the barbell exercises than the machines.</p>\n\n<p>You say you have issues with dumbbell exercises : indeed it can be traumatizing if not well executed, but these give really good results, so maybe you should try again with quite lower weights, and ask someone experienced to watch your form.</p>\n\n<p>Regarding the back, you should and must do the same amount of pec and back days, in order to be \"symetric\" (not sure about the wording!)</p>\n\n<p>And continue doing the legs once a week.</p>\n\n<p>The rest of your program seems OK, try to change the order/the reps and sets/the weights.</p>\n"
},
{
"answer_id": 29980,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 0,
"selected": false,
"text": "<p>To be honest, I actually like what you've done. When I was cutting weight for a powerlifting meet, I did something similar.</p>\n\n<p>Now, you say you want to look good (i.e aesthetics), balanced, and be strong. In other words, you want to lose body fat and keep or increase all your strength. Let me break it down a little.</p>\n\n<p><strong>To look aesthetic, you need to lose body fat, and hence you need to REALLY get your diet down.</strong> I know, everyone will say \"yeah yeah I eat healthy its no problem\", but no you NEED to have a very good idea of what your diet is going to look like. For example, since you're 171lbs, to lose about 0.5 lbs of body fat per week, you would need around 171x14 = 2400 calories roughly to maintain the weight you're at, and 2400-500= 1900 calories every day in order to drop 0.5lbs weekly. Obviously most of your calories should come from protein in order to keep most of your muscle and strength (1g per lbs of bodyweight should be good to start), and tweak your carbs and fats depending on how well you tolerate them. So basically...really get your diet down first, <strong>can't out train a bad diet ever.</strong></p>\n\n<p>Second, I see that you like doing 3x5 on the big lifts. This is OK, but you definitely want to change this up and add a bit more volume for these, since they are your bread and butter. For example, try doing 10 x 3 one week, 6x5 the next..etc. If you're gonna train them all twice a week like you laid out, try going \"light\", and focus on speed work, for example 5-10 sets of 3 with about 50-60% of your 1RM, and the other day, go \"heavy\", for example 5-6 sets of 5-3 for 75-95% of your 1RM.</p>\n\n<p>To sum up, for aesthetics, you need to lose body fat. This means DIET, and retaining muscle mass (best kept through strength training). To get better at the big lifts, you need to just do them. That's it. <strong>You want to perfect/improve something? Then you practice it as much as you can, while allowing for proper recovery.</strong> Vary up your rep/set schemes, as well as your intensity, and you'll be golden. <strong>All of these assistance movements you added, should target your weaknesses in the big 3 lifts.</strong> For example, if you're struggling at the lockout of the bench, work on your triceps for 2-4 assistance exercises, instead of just throwing a bunch of random exercises and doing them all for 3x10-12. </p>\n\n<p>I suggest reading up on some of Layne Norton's articles (natural PL, bodybuilder) who has a phD in nutrition, they are very informative.</p>\n"
},
{
"answer_id": 29981,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 3,
"selected": true,
"text": "<p>First, your question is very much rooted in opinion, so, here’s my opinion.</p>\n\n<p>You stated that you want an “Aesthetic” physique. Aesthetics implies balance. By your own admission, you’ve indicate that your “upper body is lagging”. Your current routine may not sufficiently address this concern. You should consider rearranging your training to <a href=\"http://www.bodybuilding.com/fun/teen-locke32.htm\" rel=\"nofollow\">prioritize</a> the “problem areas” you’ve indicated. For example, if your biceps are lacking, make sure to do biceps exercises early on in your routine when you are fresh. Don’t be afraid to change your routine occasionally to address the problem areas.</p>\n\n<p>I’d also reconsider dropping your body fat percentage as you’ve indicated. Most bodybuilders drop to the teens and lower, but, only for the months leading up to a competition. Rather than concentrating on immediate calorie reduction, you should consider training for mass since <a href=\"http://articles.chicagotribune.com/1995-04-12/news/9504130151_1_calories-muscles-body\" rel=\"nofollow\">muscle is more metabolically active</a> thus allowing you to burn more calories. In addition, added muscle should improve your aesthetics.</p>\n\n<p>Lastly, I’d also consider training 5 days or less. One day of rest may seem sufficient, but, over the long term, given the volume of training you indicated, recovery may end up becoming a problem. Remember, you’re not building muscle while you’re in the gym. That occurs when your body has had a chance to recover.</p>\n"
}
] |
2016/05/25
|
[
"https://fitness.stackexchange.com/questions/29973",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
29,985 |
<p>I know this question may seem irrelevant since there are many good answers addressing it, for example <a href="https://fitness.stackexchange.com/q/1341/20300">this one</a>.
However, the questions and answers I found are all about losing muscle while regularly doing cardio exercise along the year or while following a diet.</p>
<p>My case is a bit different: I plan to walk the GR20 (France) in July, which is said to be one of the most physically difficult GR (French for "Great Hiking", if I do not translate badly). It will probably last around 15-16 days (10km a day, but it is very intensive, because of the height difference — it is in the mountain).</p>
<p>I exercise regularly: both bodyweight exercises and moderate cardio (running 30 minutes 3 times a week). I have no problem building muscle and eat accordingly. My goal is not to be muscular, but I do not want to lose (too much) muscle during this trip. How can I avoid that or, if it is not possible, reduce the impact?</p>
<p>Of course, sufficiently eating carbs and protein will be important, but should I expect an (important) loss of muscle, should I continue to exercise when I shall arrive at the shelter (since I do bodyweight exercise, it is possible)?</p>
|
[
{
"answer_id": 29986,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 4,
"selected": true,
"text": "<p>Basically, unless you know more or less exactly how many calories you're gonna burn daily, you will lose some muscle. Obviously, if you have a good estimate of how much you will burn, try to eat over this amount + your bodyweight in lbs x 15 (which is the amount of calories required for bodyweight maintenance for an average male) in calories. I will discuss, where these calories should come from.</p>\n\n<p>From a training perspective, if you do have the time left over, you should definitely do some form of weight training, focusing primarily on strength. Now since you only do bodyweight exercises, this is a bit tricky. I'd say the best you can do at this point is to just try to do weighted pushups and pullups. Dips, if possible. Don't kill yourself doing these, you just want to invoke protein synthesis to counteract the protein breakdown that will occur during extensive cardio. So don't rest only 10-30 seconds between sets and burn even MORE calories.</p>\n\n<p>Now, perhaps the most important factor for your goal, is your diet. To give you a high-level, overly simplified overview: when you do cardio (or any physical activity for that matter), your body will breakdown glucose for energy. If it doesn't have sufficient glucose, it will start breaking down proteins for energy (this is VERY overly simplified, but won't affect the arguement), and hence you will have more protein breakdown than protein syntheis, and therefore lose muscle.</p>\n\n<p>Given this, to minimize muscle loss, I would suggest very high amounts of low glycemic carbohydrates(oatmeal, brown rice, sweet potatoes, whole wheat stuff) throughout the day, and especially before you walk. This way your body will have some fuel to burn over a long period of time. Additionally I <strong>very strongly</strong> suggest supplementing with BCAAs (take during the walk and/or right after). These will supply your body with amino acids essential for protein synthesis. Furthermore, you will raise your insulin levels in order to counteract the elevated levels of cortisol (worst hormone for losing muscle) that's due to your \"cardio\". Moreover, I suggest you consume high-glycemic carbs right after your walks (white rice, some fruits such as grapes, even candy...etc) in order to replenish your glycogen stores. </p>\n\n<p>And last, try to get about a gram of protein per lbs of bodyweight you have at the VERY minimum, for optimal protein synthesis, and muscle retention. </p>\n\n<p>Worst comes to worst, after you lose some muscle, just go to the gym, start training with weights, and you'll make what we call \"newbie\" muscle gains in a very short amount of time, given that you eat sufficiently, since you're not used to weight training. </p>\n"
},
{
"answer_id": 29987,
"author": "Boris",
"author_id": 20260,
"author_profile": "https://fitness.stackexchange.com/users/20260",
"pm_score": 1,
"selected": false,
"text": "<p>Honestly, you won't lose your muscles in 15 days, that is too short.\nI know that hiking can be tyring sometimes (I live near the alps and hike often), but that is not enough to really lose muscles.</p>\n\n<p>Last year I spent one month in South America, at high altitudes (+3500m), most of the time hiking, I did not lose any muscles (but I burned fat, that was cool!).</p>\n\n<p>Also, for the GR20 you need to pack very light, so you won't have room for supplements and stuff like that anyways!</p>\n"
}
] |
2016/05/25
|
[
"https://fitness.stackexchange.com/questions/29985",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20300/"
] |
29,990 |
<p>I've been on the same program for about 2 months now while trying to lose weight. I typically change programs every 3-6 months (Depending on the length of the program). However, I am really enjoying this program and would like to continue it while losing weight.</p>
<p>Is it generally advised to change programs while on weight loss or is adaptation not a concern? </p>
<p>This is in a general sense, I have not hit a plateau yet as far as weight loss and I typically manage to add 5lbs every 3-4 workouts on compound movements.</p>
|
[
{
"answer_id": 29991,
"author": "user3049698",
"author_id": 20473,
"author_profile": "https://fitness.stackexchange.com/users/20473",
"pm_score": 1,
"selected": false,
"text": "<p>You will only loose weight if your eating less than your daily required amount of calories. I would work out how many calories your consuming a day, apps like my fitness pal will help with this. Then every couple of weeks reduce the total daily amount by around 100-200 calories.</p>\n"
},
{
"answer_id": 29993,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 3,
"selected": true,
"text": "<p>If it's working for you, keep with it. The reasons for switching are generally either for novelty (keeping the same diet for a prolonged amount of time can lead to more \"cheat days\" because you're tired of watercress sandwiches and grapefruit smoothies, and the fun of trying something new might motivate you) or to deal with accommodation (if you're doing the same exercise over and over again, not only might you get bored, but you might also start getting too efficient with the movements, burning less energy because you're learning to do the movement with less effort. If your diet and exercise is still working for you, there's no real reason to switch.</p>\n\n<p>In fact, if you're incorporating strength exercises and you're not bored, I'd argue that you're at an advantage keeping up with it. Getting in better shape means lifting more weight, which means more energy burned in the same amount of time. Compare it to something like cardio or endurance calisthenics where your rate of energy burned plateaus, but you're spending more time at it. I don't know about you, but my exercise time is carved out of a busy schedule, so I would prefer to work harder for that half hour rather than add another half hour of time I need to account for.</p>\n\n<p>Just as a general bit of advice, as stated by user3049698, the primary aspect of losing weight is burning more calories than you take in. Some amount of exercise is good because it boosts your metabolism a bit, but watch that you don't eat more \"refueling\" than you're burning.</p>\n"
},
{
"answer_id": 29994,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 1,
"selected": false,
"text": "<p>Assuming your diet is on point, then yes, you should change program to avoid adapting to it.</p>\n\n<p>Trying to lose weight is somewhat different to trying to get strong (though yes, you can do both at the same time to a certain degree). Whereas getting stronger is all about increasing the efficiency of the exercise, be it tweaks to your form or the ability to recruit more of your fast twitch muscle fibres through CNS adaptation, <a href=\"http://mikemahler.com/articles-videos/fat-loss/inefficiency-training-for-rapid-fat-loss\" rel=\"nofollow\">losing weight is more about inefficiency</a>.</p>\n\n<p>To quote Dan John, <a href=\"https://www.t-nation.com/training/how-to-train-for-non-stop-fat-loss\" rel=\"nofollow\">the more you suck, the leaner you get</a> (damn, that looks like click-bait if ever I heard it...)</p>\n\n<p>When you do an inefficient exercise, your body struggles because it doesn't know the best way to respond to the demands placed upon it, so you'll use more energy (burn more calories) because you'll be using more muscles in unfamiliar ways (think, <a href=\"http://correct-weight-loss.net/how-fast-would-lance-armstrong-run-a-marathon-and-why-this-affects-your-workouts/\" rel=\"nofollow\">when Lance Armstrong ran the New York City Marathon</a>. Despite being possibly one of the fittest guys on the planet, he finished 856th).</p>\n\n<p>You're training and getting stronger, which is fantastic, and is, in of itself, a form of inefficiency (adding more external load changes the demands on your body), so by increasing the weight you're lifting, you'll be getting stronger and burning more calories (muscle has a higher metabolic demand than fat).</p>\n\n<p>So, should you change your program to avoid adaptation? It depends...</p>\n\n<p>Since you're getting stronger and losing weight on your current program, and are enjoying it, then I'd stick with it for the time being. Enjoyment is often an overlooked factor in losing weight and getting fit; it's very hard to stick at something when you don't enjoy it, your motivation just fades out, despite best intentions.</p>\n\n<p>If your weight loss starts to plateau, then you can either play around with adding finishers to the end of your workouts (kettlebell swings or jump rope intervals are great for this), or try changing up the exercises your doing to increase the inefficiency of the exercise (swap from barbells to dumbbells for instance). Changing up the exercises in this way won't have as greater impact as throwing in something you're completely unfamiliar with, but it can eke out a little more from a program you're enjoying.</p>\n"
}
] |
2016/05/26
|
[
"https://fitness.stackexchange.com/questions/29990",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18977/"
] |
30,001 |
<p>I really don't know what I am doing wrong this time. I am going to the gym 5 times a week (every workday). I am eating 1600-1700 calories (TDEE recommended I eat 1800 to lose weight). And I am being consistent! </p>
<p>My stats:</p>
<p>Age: 27</p>
<p>Sex: Male</p>
<p>Height: 178cm</p>
<p>Weight: 230lbs as of today</p>
<p>Caloric intake to maintain weight: 2,283</p>
<p>Caloric intake to lose: 1,783 </p>
<p>Diet:</p>
<p>Breakfast : (about 3 hours after waking up)</p>
<p>1 cup steel cut Oats</p>
<p>LUNCH 1 :
Whey Protein 1 scoop</p>
<p>LUNCH 2:
Either Chicken Salad or Chicken soup or Egg salad sandwich + 1 Avacado</p>
<p>Lunch 3: (After workout)
Whey protein 1 scoop</p>
<p>Dinner:
2cup white rice + chicken curry or some other indian curry food
+ Maybe Whey Protein 1 scoop (if I worked out extra hard that day)</p>
<hr>
<p>I've been doing this for about 2 months now. I am stronger than before, I can lift more, be on the elliptical longer, but don't seem to be losing any weight. </p>
<p>I've lost 3lbs last month, which I seem to have gained back. </p>
<p>WTF am I missing? </p>
<p>I am counting every single calorie through Myfitnesspal: <a href="http://www.myfitnesspal.com/food/diary/zoobear2014" rel="noreferrer">http://www.myfitnesspal.com/food/diary/zoobear2014</a></p>
<p>Please note that I am not logging the calories burned during workouts. On weekdays I do 10k on elliptical daily (about 600 calories burned) + half hour of lifting.</p>
<hr>
<p><strong>Mistakes I've made</strong></p>
<p>I know I've made some mistakes that I am trying to fix:</p>
<ol>
<li><p>Not getting enough sleep: I work 9 hours a day, plus commute takes 3 hours + I spend 1.5 hour at the gym everyday. So I get about 5-6 hours of sleep on weekdays. On weekends I try to make up for it by sleeping 10 hours + 3 hour nap</p></li>
<li><p>I go off track and eat extra some days. But I make sure to burn it by working out harder on those days</p></li>
</ol>
<p>Any suggestions will be greatly appreciated.</p>
<p>Thanks</p>
|
[
{
"answer_id": 30003,
"author": "Boris",
"author_id": 20260,
"author_profile": "https://fitness.stackexchange.com/users/20260",
"pm_score": 0,
"selected": false,
"text": "<p>Can you measure your body fat percentage?</p>\n\n<p>This is very important because weight alone does not indicate what your are losing/gaining.</p>\n\n<p>Regarding the food you eat, that seems good except for the rice at each dinner : that's way too much carbs in my opinion.</p>\n\n<p>To lose weight more effectively, you should be very careful at what you eat before sleeping. I only eat meat and vegetables at dinner, nothing else : no carbs (rice, pasta..), no desert.</p>\n\n<p>For the \"cheat meals\" : it's ok to have one from time to time, the important thing is that you must allow several days between them. In my experience I've seen that it is way worst to eat several extra meals in a row, than a big extra once in a while. Also, if possible, try having these cheat meals for lunch, avoid dinner.</p>\n\n<p>Regarding the salads you eat at lunch, do not use too much sauce, try avoiding bread (really hard, I know!). </p>\n\n<p>Finally, don't focus on having an exact amount of calories, you can have as many calories as you want if you eat lean meat for example.</p>\n\n<p>And if your goal is really to lose a lot of fat, you could try a high-protein diet, but you will have to stop doing cardio. This is a subject for debates I know, but there is the Dukan diet (I can give more info on that if needed) : I lost 15kg in 45 days !</p>\n"
},
{
"answer_id": 30006,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 1,
"selected": false,
"text": "<p>If you've been following the same diet for all this time, it's very likely that your body has adapted and your metabolism has slowed down to cope with this. I won't give too many details here, but first of all, if you're trying to lose weight, the only times I would eat carbs would be right when you wake up, and before and after your workouts. The 2 cup white rice for dinner might have worked at first, but you're consuming a high glycemic carbohydrate with a decent amount of fat and protein, once your metabolism slowed down, its likely that this is either enough to fill up your glycogen stores and hence make u gain water weight, or just be stored as fat.</p>\n\n<p>I would try to carb cycle if I were you since your body will not really adapt to this diet as you're constantly changing it up. I.e eat high carbs 1-2 times a week when youre going to go VERY hard at the gym, eat medium carbs 2-4 times a week, and low carbs on the days that you don't workout. Furthermore, I would add in a cheat day every 2 weeks or so, in order to reduce your cortisol levels, and spike your metabolic rate up, basically shocking the body.</p>\n\n<p>It seems that you barely eat in the morning, and hence this will definitely make your metabolic rate go down over time. Try to get the bulk of your calories from morning to after your workout.</p>\n"
},
{
"answer_id": 30021,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": 1,
"selected": false,
"text": "<p>If you are eating in a caloric deficit you will lose weight.period\nGiven your stats, there is definite reason to assume you will lose weight on 1800 calories certainly if you are eating less whether it's all carbs or all fats, it makes no difference(obviously for other reasons you want to get proper amounts of macronutrients)\nAre you truly eating that amount?\nThe foods you listed don't really make it clear how many calories you are taking in a day.\nChicken salad or curry for example could be 1000 calories for all we know\nAre you weighing (not volume measuring) and tracking every ingredient?\nAlso it's important to weigh yourself the same time (preferably in morning after going to the bathroom)once a week on the same day to accurately measure progress, as your weight will vary from day to day</p>\n"
},
{
"answer_id": 30022,
"author": "Count Iblis",
"author_id": 8763,
"author_profile": "https://fitness.stackexchange.com/users/8763",
"pm_score": 0,
"selected": false,
"text": "<p>Replace white rice by brown rice or whole grain pasta. This contains a lot more minerals like e.g. magnesium that you need to burn energy. <a href=\"https://en.wikipedia.org/wiki/Magnesium_in_biology\" rel=\"nofollow\">As pointed out here:</a>:</p>\n\n<blockquote>\n <p>Magnesium is an essential element in biological systems. Magnesium occurs typically as the Mg2+ ion. It is an essential mineral nutrient (i.e., element) for life<a href=\"https://en.wikipedia.org/wiki/Magnesium_in_biology\" rel=\"nofollow\">1</a>[2][3] and is present in every cell type in every organism. For example, ATP (adenosine triphosphate), the main source of energy in cells, must be bound to a magnesium ion in order to be biologically active. What is called ATP is often actually Mg-ATP.[4] As such, magnesium plays a role in the stability of all polyphosphate compounds in the cells, including those associated with the synthesis of DNA and RNA.</p>\n \n <p>Over 300 enzymes require the presence of magnesium ions for their catalytic action, including all enzymes utilizing or synthesizing ATP, or those that use other nucleotides to synthesize DNA and RNA.</p>\n</blockquote>\n\n<p>You should also make sure you eat at least 400 grams of vegetables per day, about 50 grams of tree nuts like e.g. walnuts and at least 200 grams of fruit. You should aim for a total magnesium intake from your diet of at least 500 mg. You can boost the magnesium intake by using supplements, but note that if you are not getting 500 mg from your diet then your diet is not healthy as it will be lacking other essential minerals and vitamins. </p>\n"
},
{
"answer_id": 38558,
"author": "10B",
"author_id": 27970,
"author_profile": "https://fitness.stackexchange.com/users/27970",
"pm_score": 2,
"selected": false,
"text": "<p>This is your problem right here:</p>\n\n<blockquote>\n <p>I go off track and eat extra some days. But I make sure to burn it by\n working out harder on those days</p>\n</blockquote>\n\n<p>Cutting/dieting/getting in shape is a longer term position affected by short term discrepancies. You could be doing something like this:</p>\n\n<p>If your maintenance calorie level is 2,500 per day, and you consume 2,000 calories (a 500 calorie deficit) 6 days of the week, then have a cheat day containing, say 6,000 calories on the seventh day, here's what happens:</p>\n\n<p>· 500 calorie deficit x 6 = 3,000 calorie deficit</p>\n\n<p>· 6,000 calorie cheat day = 3,500 surplus</p>\n\n<p>· Total weekly calorie balance = 500 surplus</p>\n\n<p>It takes 3500 calorie deficit to move one pound of fat - so you can see how easily you, and many others like you, just spin your wheels and dont make any decent progress in losing weight. </p>\n\n<p>I'll give you a few tips. Be <strong>strict</strong> all the time until you have met your goals. Its not fun, but it gets you there. Forget these extra refeeds or cheat days. If you need, have a <strong>single</strong> (moderate) cheat <strong>MEAL</strong> once a week, but watch the total calories for the week and get back into deficit ASAP. Look for opportunities to do or move more, ie take the stairs not the lift, walk in the evening instead of watching TV etc. It all counts. Sometimes, you will be hungry. If you want to lose weight - deal with the hunger. Fill up on water to kill your appetite. Focus on the end target. You'll get there eventually. </p>\n"
},
{
"answer_id": 38563,
"author": "andrija",
"author_id": 29325,
"author_profile": "https://fitness.stackexchange.com/users/29325",
"pm_score": 0,
"selected": false,
"text": "<blockquote>\n <p>Please note that I am not logging the calories burned during workouts. On weekdays I do 10k on elliptical daily (about 600 calories burned) + half hour of lifting.</p>\n</blockquote>\n\n<p>Don't be so sure about these numbers. Some recent studies show that exercises burn much less calories than what fitbit or internet calculators tell you. </p>\n\n<p><a href=\"http://theplantedrunner.com/the-exercise-paradox-why-running-wont-make-you-lose-weight/\" rel=\"nofollow noreferrer\">http://theplantedrunner.com/the-exercise-paradox-why-running-wont-make-you-lose-weight/</a></p>\n\n<p><a href=\"https://www.scientificamerican.com/article/the-exercise-paradox/\" rel=\"nofollow noreferrer\">https://www.scientificamerican.com/article/the-exercise-paradox/</a></p>\n"
}
] |
2016/05/27
|
[
"https://fitness.stackexchange.com/questions/30001",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20481/"
] |
30,015 |
<p>I.e. If I want to live longer and avoid diseases. Should I target to build muscles or to be resistant as a marathoner? Is more exercise always better? (Besides risk of injuries of course)</p>
|
[
{
"answer_id": 30036,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 3,
"selected": false,
"text": "<p>Though it's a very general question, here's a few guidelines I follow for a healthy life:</p>\n\n<ol>\n<li><strong>Go active</strong>. The Western culture have become way too inactive, a way of life our body is not accustomed to. Especially if you spend hours in a deskjob, make sure you exercise or perform some jogging on daily basis. Saying that, you shouldn't go hard & heavy everyday.</li>\n<li><strong>Watch your diet</strong>. It's easy to get lost in all the trends around, but the basic rules are quite simple. Maintain a sufficient intake of protein, consume fat from healthy sources and fit your carbs amount to your weight goal. The last sentence summed up the topic very briefly and you should go deeper to understand it better and create your daily menu. </li>\n<li><strong>Don't overdo</strong>. More is definitely not always better. Create a routine that is sufficient but not extreme, so you would be able to follow it in the long term + you wouldn't exhaust your body to injuries. There are plenty of beginners plans for strength training online, most of them are more or less the same (or following the same principles). Marathoners and others who practice sports with extreme physical demands are not improving their health by doing so - health is improved by performing a considered level of sport, and as a hobby, and not a pro, I recommend to stick to this.</li>\n<li><strong>Sleep enough</strong>. That's pretty simple actually - sleep is important and you should make sure you sleep enough (at least 7 hours, 8~ recommended).</li>\n</ol>\n\n<p>That was a brief. If you are really hardcore into this subject, you should read about recommended foods as well as foods to avoid, but keep in mind that most of these researches are based only on statistics.</p>\n"
},
{
"answer_id": 30048,
"author": "matousc",
"author_id": 20424,
"author_profile": "https://fitness.stackexchange.com/users/20424",
"pm_score": 1,
"selected": false,
"text": "<p>I agree with Neria answer, but he missed one crucial point:</p>\n\n<ol start=\"5\">\n<li><strong>Cold showers</strong> (cold exposure in general) has immunostimulating effects. You can see for example this study <a href=\"http://jap.physiology.org/content/87/2/699.short\" rel=\"nofollow\">http://jap.physiology.org/content/87/2/699.short</a></li>\n</ol>\n\n<p>The cold showering is often overlooked, because it is way too painful in comparison with exercise and diet.</p>\n"
},
{
"answer_id": 30059,
"author": "Stian",
"author_id": 20426,
"author_profile": "https://fitness.stackexchange.com/users/20426",
"pm_score": 2,
"selected": false,
"text": "<p>I agree with most of the above. But please remember to</p>\n\n<ol start=\"6\">\n<li>Enjoy life. There is no reason to live a long and healthy life if you spend all of it being worried about making it healthy or long enough. Live life for life's own sake, life is not a <a href=\"https://en.wikipedia.org/wiki/Travelling_salesman_problem\" rel=\"nofollow\">Travelling Salesman Problem</a> to be solved.</li>\n</ol>\n\n<p>So, if I were to be so bold, I'd amend Neria's answer a little:</p>\n\n<ol>\n<li><strong>Go active</strong> - find something you like to do that uses your body. Bowling, fishing, carpenting, talking walks. Don't be afraid to try something new and there exists not a single activity which you cannot make a game of. Make activity a)routine and b)fun and you end up doing it by habit. Remember your brain, it withers as your body without use. Play games, seek out new experiences, learn calligraphy or astronomy or whatever.</li>\n</ol>\n"
}
] |
2016/05/28
|
[
"https://fitness.stackexchange.com/questions/30015",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19614/"
] |
30,016 |
<p>So far I've been trying to build bigger and bigger muscles because I thought that it will lead to having more testosterone in excess, therefore have all the benefits that a man can have with high levels of testosterone. </p>
<p>Yet, in <a href="https://www.youtube.com/watch?v=QgsTjdX2NTg" rel="nofollow">this</a> video John Gray gives an example which totally makes sense to me but I am not so into this, so I'd like to ask here. He says that the bigger the muscles the more testosterone gets used up for building more muscle or simply maintaining it, which must be true. He also "asks" "Why then do they(huge muscles guys) take all these libido boosting herbs" which kind of makes sense, since they have used up all the testosterone for building or maintaining these big muscles.</p>
<hr>
<p>So again, does building big muscles lead to having not enough testosterone? If yes, then what would be an optimum, I guess having very little muscles isn't a solution either..</p>
|
[
{
"answer_id": 30026,
"author": "Christopher Douglas",
"author_id": 13784,
"author_profile": "https://fitness.stackexchange.com/users/13784",
"pm_score": 2,
"selected": false,
"text": "<p>No, building muscle does not lead to the body having not enough testosterone. The body produces testosterone itself and when it is stimulated properly (through exercise and diet) more will be produced and used according to the bodily needs. </p>\n"
},
{
"answer_id": 32294,
"author": "Jay",
"author_id": 23701,
"author_profile": "https://fitness.stackexchange.com/users/23701",
"pm_score": -1,
"selected": false,
"text": "<p>There are 'theories' that the more natural muscle, the more receptors, thus the need for more T. Conversley, those taking T (specifically) lack adequate receptor health or quantity. </p>\n\n<p>There's a lot more than T (remember, it converts to estrogen, androgens, etc) to be considered age, health conditions and how your body is genetically programmed to react to the need or presence of \"any\" hormone.</p>\n\n<p>However... People that are in great shape naturally and making gains are typically making residual gains (and maybe losses) over time. SOME, but not all, will make certain sacrifices to further gains (leaner diet, fewer calories, an extra hour to spend working out) and could be approaching 'adrenal fatigue'. </p>\n\n<p>Adrenal fatigue. Sometimes 'borderline eating disorders' as well, that rarely are identified when someone is otherwise in perfect health.</p>\n\n<p>So, to override a need to understsnd all this, lol, is to simply take what you need. Enough rest, food and progress with fitness ... And time as well.</p>\n"
},
{
"answer_id": 32304,
"author": "Kirby225",
"author_id": 23637,
"author_profile": "https://fitness.stackexchange.com/users/23637",
"pm_score": 2,
"selected": false,
"text": "<p>The implied mental model you have of T in your body is in error and leading you to incorrect conclusions and suppositions. It is not a substance that gets used up, like gasoline in a car's engine. It is a hormone that circulates in your bloodstream and when it is taken up by a receptor, kicks off other processes in organs and your brain. You always have plenty of this stuff circulating. There are feedback mechanisms for this and all hormones in your body which causes the hormone quantity to increase when it is low and decrease when there is enough. You cannot meaningfully effect that feedback mechanism through diet or exercise, at least, not enough to make a difference to you in anything you'd notice. Specifically, you cannot do anything to \"use it up\" so that you're somehow short of it. </p>\n\n<p>Some weightlifters take anabolic steroids which are a synthetic, exogenic ( that is, external to your body, specifically, your testes which make testosterone) source of testosterone. When they do this their testes STOP making testosterone because of that feedback mechanism I mentioned. Essentially, by injecting themselves with an external source of testosterone, they are telling their body's feedback sensors that the body has enough and doesn't need to make any more. So it doesn't. The quantity they inject is actually greater than their bodies would naturally make. The problem is, the testes shrink (since they are not making testosterone anymore) and as soon as they stop injecting themselves, they have very very low testosterone for a long while because they aren't getting any from their bodies and they aren't injecting it either. Then their strength goes down and they lose muscle mass. </p>\n\n<p>I should also say that as your muscles get bigger, the muscles cells and receptors do NOT multiply. A bigger muscle just has bigger and thicker muscle cells, but not more. Hyperplasia is the term used to describe a muscle cell which HAS split. This is a disease or injured state of muscle, not something you're after. You do not \"injure\" your muscles when you lift weights , or at least you don't want to! Inducing hyperplasia in a muscle cell more or less ruins it because individual muscle cells are multi-nucleated (they have multiple nuclei) and they can't function any longer if they are torn in half such that each \"half\" only has one nucleus. </p>\n\n<p>\"Hypertrophy\" is the name of the natural, non-disease process by which you get bigger and stronger as a result of lifting weights. It's not a result of injury and healing, as people often think. It's a thing unto itself- a natural process specific to your muscles which your muscle undergoes in response to the signal it gets from you that it's not strong enough to manage in your environment. The way you send that signal is by lifting weights. Your muscles understand your strenuous activity as a specific signal that they need to grow stronger. </p>\n\n<p>It's like tanning. Tanning is a natural built-in response on the part of your skin in response to the signal it gets that it needs to make more melanin to protect you from UV rays. Sunburn is the injured state of your skin from too much UV. Tanning is the non-injured response by your skin to a little UV radiation. You want to tan. You don't ever want to burn. Burning interferes with tanning. Burning gives you diseases later on in life. Burning is bad. The exact same thing holds for lifting weights. You don't want to induce hyperlasia, you want to invoke the hypertrophy response. Too much exercise will induce hyperplasia. The right amount of high intensity will invoke hypertrophy. </p>\n\n<p>Here's the thing with testosterone. You naturally ALWAYS have MORE than enough to get bigger and stronger from each bout of exercise. If you are not getting bigger and stronger, then you are probably either training too much, or not hard enough, or both.</p>\n\n<p>Don't fret about your hormones; if there was anything wrong in that department, you'd already know about it for other reasons. Your body knows how much you need and supplies the right amount. You cannot interfere with this process (thankfully) unless you engage in some very extreme behaviors for a long long time (starvation, chronic exhaustion) , but then you've got bigger issues than being low on T.</p>\n\n<p>Hope this helped. Best of luck to you! </p>\n"
}
] |
2016/05/28
|
[
"https://fitness.stackexchange.com/questions/30016",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15556/"
] |
30,027 |
<p>I have been trying calisthenics and when doing pushups I find that the next day the muscles that I feel sore are the lats (gods know why) and my upper chest. The part near the clavicle.</p>
<p>I was wondering if there is any way to target the lower chest?</p>
|
[
{
"answer_id": 30028,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>If you're just doing push-ups, it's all about the angle. As your hands go higher, you're targeting more of the upper-chest. As your feet go higher, you're targeting more of the lower-chest. The catch is that lowering your hands (or elevating your feet) will also make it harder because you're supporting less of your weight with your feet, increasing the amount of work your arms, shoulders, and chest have to do.</p>\n"
},
{
"answer_id": 30034,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<p>You say that you're doing calisthenics and you want to target the lower pecs. You have effectively just described the need for dips! My personal favourite exercise. I'm sure you already know how to do them and what they are. But a few pointers:</p>\n\n<ul>\n<li><p>The more horizontal of an angle your torso is in equates to more of the chest being worked. This will still hit your lower pecs a lot regardless because of your hand positioning. </p></li>\n<li><p>The more vertical your torso is, the more triceps you will engage (although your chest will still get worked quite a bit).</p></li>\n<li><p>If you wan't to target the lower chest in pushups, basically the lower your hands are positioned relative to your torso, the more the lower chest will come into play. A very effective pushup for this purpose would be the elevated pushup with a little modification. To perform: put your feet on an elevated surface (chair, bed, bench...whatever), and position your hands a little lower than you would for a regular pushup, and push in a straight line, squeezing your pecs in the meanwhile. </p></li>\n</ul>\n\n<p>Now, to make an entire workout of this. I would suggest starting with dips (3-4 sets of as many reps as you can do). Then moving onto to the pushups that I described above. After these two, presume your regular pushups. The reason being, that once you do these two predominant lower pec exercises, your lower chest will be exhausted and therefore will have to work harder for regular pushups, hitting them even HARDER! As you get more advanced you can try supersetting the dips with the pushups and etc.</p>\n"
}
] |
2016/05/30
|
[
"https://fitness.stackexchange.com/questions/30027",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16807/"
] |
30,031 |
<p>I have an eating disorder. I want to recover right know I am at healthy weight 60 kilograms but eating under 200 calories per day. I want to know how to look like pre eating disorder. How to boost my metabolism without gaining weight. Is my body fat higher than pre ed as I look fatter even when I an at the same weight, or it is my eating disorder?</p>
|
[
{
"answer_id": 30032,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 1,
"selected": false,
"text": "<p>An eating disorder is going to require professional help, because there are underlying causes that aren't just going to be fixed by nutrition and exercise. You may not even know them yourself. Don't be averse to getting psychological help. When we're ill, we go to the doctor, right? And you don't blame yourself for getting a flu or inflammation. Neither should you think there's anything wrong with trying to fix psychological issues that may be beyond your control. Refraining from letting others help is stubbornness or misplaced pride.</p>\n\n<p>Assuming you are getting help, some points to assist you. First of all, 200 calories a day is quite simply <strong>not enough</strong> and will not be sustainable for any decent amount of time. You are not getting the nutrition your body needs, whether it's macronutrients or micronutrients. If you eat at your TDEE (total daily energy expenditure) you will <strong>not</strong> gain weight over time. Don't worry about it. I'd need body stats beside weight (height, age, sex, activity level) to estimate a TDEE, but it's likely well over 1600 kcal per day. Just eat that every day, and the average weight over a week should hardly budge. You may lose or gain a small amount of weight, in which case the TDEE can undergo minor adjustments (say, 100 kcal more or less) to fine-tune it. Note that I say <strong>average</strong> weight. Daily fluctuations are to be ignored entirely. I'll routinely weigh 2 kg more after a weekend because I tend to eat over maintenance, or be less strict, or eat a lot more carbs, and 2 days later it's all gone because it's water weight. Only a trend line over weeks is any solid indication.</p>\n\n<blockquote>\n <p>And how to boost my metabolism without gaining weight.</p>\n</blockquote>\n\n<p>Strength training is widely considered the best approach. As lean body mass increases your metabolism will slowly too. Weight will only increase in a good way like that. Low body fat and more muscle mass is what many people dream of, and will enhance looks for men and women alike.</p>\n\n<blockquote>\n <p>And is my body fat higher than pre ed as I look fatter even when I an at the same weight or it is my eating disorder.</p>\n</blockquote>\n\n<p>There isn't enough information to go on, such as, did your eating disorder consist of overeating or undereating? If you're at the same weight as you used to be but you believe you look fatter, it is possible body composition changed and lean body mass was lost. But it is also very likely you might have body dysmorphia and pay an inordinate amount of attention to minor changes, or seeing changes where there are none. Increasing caloric intake can quickly lead to some changes since replenishing glycogen and glucose retains more water. Simply ignore this. Things will stabilize where they need to be over time with the right caloric intake and exercise levels.</p>\n\n<p>One thing I can say for sure is that if you continue to eat such low amounts of calories each day, you will encounter health issues. Cultivate a better body image. Eating so little each day must be exhausting; that work can be applied towards something you can take pride in and is actually healthy.</p>\n"
},
{
"answer_id": 30033,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 2,
"selected": false,
"text": "<p>If you have been eating 200kcal a day for any significant amount of time, you should contact a physician on a proper advice on how to start to recover. Not only this is not enough energy to sustain basic body functions like body temperature or heart beat but also such amount of food keeps you deprived from all basic essential fatty and amino acids, vitamins and minerals. Any advice from people that do not know your personal case (and it does not look like a common case) should be ignored.</p>\n\n<p>Your body burns over 1000kcal a day just to maintain its basic functions (and actually for a 60kg person, male or female, no matter how sedentary, that figure will be higher) thus while eating that much, it is physically impossible to store fat. And under that - your body is desperately destroying tissue to try to reduce the energy expenditure. Any weight gain after you increase your calories to a figure close to your maintenance level (and at least 1000kcal) will be due to water retention and stomach content, not body fat.</p>\n"
}
] |
2016/05/30
|
[
"https://fitness.stackexchange.com/questions/30031",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20505/"
] |
30,038 |
<p>Who have the higher average testosterone levels? I know that bodybuilding boosts testosterone due to its exercises but what about fighters? All this danger they face.. not necessarily being afraid but there is certain amount of danger in fighting which stimulates the production of T. For example I've noticed before when preparing for a fight or when I am in any danger in general I can lift close to 2 times more weight and can endure much more, let's say doing push-ups for this example. This is clear sign of testosterone being produced from my body. There are many other examples that I can write about before fight preparation but you get the idea.</p>
<p>On the other hand preparing for fighting can be very exhausting which lowers T levels at the time.</p>
<p>So who are the guys with higher average levels of T?</p>
|
[
{
"answer_id": 30039,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 4,
"selected": true,
"text": "<p>This has more or less nothing to do with testosterone. You can lift more weight when you feel like you're in \"danger\" because of <strong>adrenaline</strong>. Basically, when you do weight training, your body and CNS only let you exert a certain percentage of your total muscular contractions. This is because your body is trying to make sure you don't get injured by applying more force than you can actually handle. When you have an adrenaline spike, your body lets you increase this percentage that I mentioned above, and therefore you can use more of your total strength. This has nothing to do with testosterone. For example, I'm sure you've heard of mothers lifting/pushing cars in order to save their babies etc...</p>\n\n<p>Now to answer your actual question, if we are talking professional level of bodybuilding and fighting, then it is bodybuilding WITHOUT QUESTION. At the pro level of bodybuilding, you can be sure that at least 90% of the athletes are supplementing with anabolic steroids, which are just derivatives of the testosterone compound. For example, on average a young male will produce somewhere around 6mg of testosterone per day. Now, a bodybuilder trying to turn pro, or already pro, will supplement with MINIMUM 500mg of testosterone a week!</p>\n\n<p>Now, if the bodybuilder is natural, then it could go either way. The amount of testosterone that an individual has will largely be impacted by genetics and their lifestyle. What I mean by lifestyle is largely composed of their diet and sleep. The training won't have much effect, given that both of them are doing some form of strength and high intensity training. Keep in mind however, that the fatter a person is, means the more estrogen they will have (opposite of testosterone basically).</p>\n\n<p>I hope that answers more or less all your concerns.</p>\n"
},
{
"answer_id": 32295,
"author": "Jay",
"author_id": 23701,
"author_profile": "https://fitness.stackexchange.com/users/23701",
"pm_score": -1,
"selected": false,
"text": "<p>Brofessor offers a very accurate insigh. Let's build on that - assuming the question is asked with the assumption that 'the more testosterone, the better' -</p>\n\n<p>Testosterone is a hormone that requires certain things to be produced in the body. It also converts to other things when there is too much. </p>\n\n<p>When young and healthy (lifestyle and general health), it peaks in the morning and drops through the day. This is sometimes less dramatic or relevant later in life. Yes, certain things can alter levels throughout the day (and on average) - research tends to imply higher levels yield a leaner body. Lower levels yield higher body fat and may also signal the presence of a bad habit, poor health or something else that may have to be addressed.</p>\n\n<p>Guys with higher levels are typically those who aren't seniors... Or those whom are young (and/or) healthy (and/or) physically fit. Also included would be those taking artificial testosterone ... And a portion of balding guys with gyno or balding due to having too much for ANY reason.</p>\n\n<p>So, who has more social skills? A politician or a business man? Are social skills relevant if you are not in an environment with tons of people? What if you're unable to communicate because you can't talk or write? What if you have no social skills, but had them earlier in life - so you have more friends and relationships regardless. </p>\n\n<p>My intention is not to discredit the roll of testosterone. You ask a great question. Just illustrating that it's most important to reach your own potential and not match someone else's.</p>\n"
}
] |
2016/05/30
|
[
"https://fitness.stackexchange.com/questions/30038",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15556/"
] |
30,041 |
<p>What is the ideal exercise foundation that will prepare me to for muscleups? Some ideas I am considering are:</p>
<ul>
<li>Losing weight until my BMI is well under 25</li>
<li>Weighted dips</li>
<li>Weighted pull ups</li>
<li>Negatives</li>
<li>Overhead press</li>
<li>Jumping pull ups</li>
<li>Dead hangs</li>
</ul>
<p>Anything I am missing? Which is most important? My BMI is about 26 right now and I can complete about 12 consecutive pull ups at the moment. Which grip(s) should I be using?</p>
<p>I a not a cross fitter so my goal is not a "kipping muscleup". I can do that already with no training.</p>
|
[
{
"answer_id": 30043,
"author": "michael",
"author_id": 939,
"author_profile": "https://fitness.stackexchange.com/users/939",
"pm_score": 2,
"selected": false,
"text": "<p>All of the exercises you listed are good, and of course, reducing body weight is helpful as well. However, the most difficult part of the strict muscle up is the transition between the pull-up and the dip, and the best way to train this movement is to do it. Like any other exercise, you will improve by working through a progression. If you wanted to increase your bench press, you might do different number of sets at different weights. You can do the same with muscle ups by using a pulley system. </p>\n\n<p>Place a pulley above your ring setup. Connect a rope through the pulley with one end of the rope lifting a set of weights that is easily changeable. Connect the other end to a climbing harness, or just create loop to sit on or wrap around under your arms. Do a variety of sets over time, decreasing the weights on the pulleys and therefore increasing the weight you are using for the muscle up.</p>\n\n<p>My favorite part about this approach is that you can measure your progress in real numbers to see how you are improving, and how close you are to an unassisted muscle-up, rather than just feeling like you might be getting closer. If you want to continue with some of your listed exercises, also add in a piece where you specifically work back and forth through the transition point without doing pull-ups or dips.</p>\n\n<p>As far as grip goes, you must use a false grip. There is no other way to get through the transition at strict muscle-up speeds. However, the false grip can be painful, and you don't necessarily need to use it every time you are training; just when you go through the transition.</p>\n"
},
{
"answer_id": 30047,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": true,
"text": "<p>What you've laid out actually looks like a well laid out plan for your goal, so good job for that. I'll just throw my few cents in for additional tips.</p>\n\n<ul>\n<li><p>Losing weight will certainly help you with pretty much every bodyweight exercise, however it's very important that you maintain most of the muscle you already have. Consume adequate protein (about a gram per lbs of bodyweight you have) and make sure you don't train fasted.</p></li>\n<li><p>Weighted bodyweight movements are great for developing power, make sure you are progressing in some form. The progress can be increasing the weight, increasing the reps, or just the total volume that you can handle (reps x sets x weight). Also, it's <strong>very</strong> important that you understand that your body will recover from bodyweight exercises <strong>faster</strong> than major muscle weight training exercises (squats, deadlifts, etc). Therefore I HIGHLY suggest that you do these movements (pullups and dips) with a lot of frequency (at least twice a week), if you find that you're recovering ok, I would even increase this upto 3 or 4. Basically, with any sport, practice makes perfect. So if you want to do muscle ups, you MUST practice the two main movements, the pullup, and the dip, as often as you can, in a smart manner.</p></li>\n<li><p>The assistance work that you listed are fine, but make sure you don't overdo them. For example, don't do negatives too often, as they are just a way to shock the muscle group, and overdoing them will set you back more than anything. There's actually a few studies of beginners working out with straight sets as opposed to shock techniques such as supersets and negatives, and the first group gained at least 30% more strength and size. So, just stick to the basics, make sure you get your pullups and dips down right, and do them often, you can add assistance work once or twice a week.</p></li>\n<li><p>As a final note, the grip that you should be using is what you are most comfortable with, it is as simple as that. Everyone's built a bit differently so one grip that works for someone might not be the best option for you.</p></li>\n</ul>\n\n<p>To conclude and make sure you really understand what I'm trying to say. If you want to do muscleups, you absolutely MUST master the basic fundamental movements first (dips and pullup variations). Do them as often as your body lets you, at LEAST twice a week (maybe once with weights for strength focus, and once focusing on high reps for muscle size and endurance). DON'T rely on the assistance work, practice your sport; do your pullups and dips and do them well, ONCE you stop progressing in these movements, find out where your weaknesses are and incorporate the assistance movements accordingly. For example, if you find out that as you're doing your pullups, your grip is slowing you down, THEN incorporate some dead hangs and grip work. You know the cliche, a chain is only as strong as its weakest link. If you're finding that you can't push yourself up when you get to the top, work on overhead press, work on getting stronger triceps with DIRECT TRICEPS work, close grip bench, anything...</p>\n\n<p>I will say it once again, if you want to do muscle ups (i.e an explosive pullup into a dip), then you must do exactly that. Pullups and dips, as best as you possibly can as often as you can. It's the same with any sport, if you wanna get better at golfing, you go to the pitch and you practice your swing, you play golf!</p>\n"
}
] |
2016/05/31
|
[
"https://fitness.stackexchange.com/questions/30041",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20455/"
] |
30,052 |
<p>About 10 months back I got a pull up bar set up at home.It was very thick.I had problems gripping it.I couldn't do a single chin up on it.However after several days of trying,I was able to do a chin up.Then I kept on practicing chin ups and after about 2 to 3 months or more(I am not sure),I could do about 9 chin ups at a time.But after that I lost interest in it and didn't practice it for about 6 to 7 months.A few days back I tried doing chin ups.I managed to do 6 and every next day the number is decreasing.Today I was just able to do 3.5.How can I again increase that number? For how much time should i practice? Should I practice everyday?I can understand that i can't do as many chin ups as before due to lack of practice but why is the number decreasing every next day?Please guide me.BTW my age is 16 if that matters.</p>
|
[
{
"answer_id": 30053,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 3,
"selected": false,
"text": "<p>Your workout's level of success depends on many variables, so don't deduce that you have serious problems after 4 days. It may be related to stress, insufficient sleep, some hard work you've done, and some days we are not at our best for no apparent reason.</p>\n\n<p>Anyway, if your goal is to maximize your chin up reps <em>while not doing other exercises</em>, I recommend the following:</p>\n\n<ul>\n<li>Instead of doing a set every day, do 3-4 sets every other day. One set, especially with low amount of reps, is way too low volume & intensity for developing muscles & strength. When doing these sets, don't do your max every set, but try to find a number of reps that lets your success in all sets, perhaps (but not necessarily) failing in the end of the last set.</li>\n<li>In each set, target a higher reps range (if possible). In the beginning, the best approach would be using and assisted pull up machine (if handy), like this one:\n<a href=\"https://i.stack.imgur.com/LI4iy.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/LI4iy.jpg\" alt=\"enter image description here\"></a></li>\n<li>If using the machine, reduce the level of help from one session to another. if not, just follow the first clause and increase the number of reps when you feel ready (± twice a week).</li>\n</ul>\n\n<p>But more than all of these, I strongly recommend you to change your goal. Chin ups are great but they definitely don't cover all the major muscles of your body, so unless you train for a \"max chin ups\" contest, you should go for a different program, which eventually will also lead in the long term to more reps in chin ups.</p>\n"
},
{
"answer_id": 30054,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 2,
"selected": false,
"text": "<p>Since you've got a chin up bar at home, I'd recommend something like <a href=\"http://breakingmuscle.com/strength-conditioning/greasing-the-groove-how-to-make-it-work-for-you\" rel=\"nofollow\">Pavel's Greasing the groove method</a>.</p>\n\n<p>I've used this in other exercises to great effect.</p>\n\n<p>Basically, take half the maximum amount of chin ups you can do (note: chin ups are with your palms facing you in an underhand grip, pull ups are with your palms facing away with an overhand grip) and do that number of reps every time you walk past the chin up bar. If it's somewhere you don't walk past, then set an alarm and do it every hour. Essentially, do lots of mini sets constantly throughout the day.</p>\n\n<p>The idea is to view this as practice. Strength is a skill, you need to learn the skill in order to improve. You want to get better at chin ups, then practice chin ups. You get better at a skill by constant practice, so you get better at chin ups by constant practice of chin ups.</p>\n"
},
{
"answer_id": 30056,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 1,
"selected": false,
"text": "<p>I agree with the answers by Neria Nachum and Dark Hippo, but I think there's one very important aspect that might be the main reason for seeing diminishing strength and endurance from day to day. You simply shouldn't be doing this every single day. Physiological adaptations for strength are <em>cued</em> by resistance training, but the actual adaptations themselves occur during recovery. Directly after training there will be a period of lower performance, which must be recovered from. After recovery and adaptation you will be (slightly) stronger and can increase the workload. If you go right back to training those same muscles while they are in a state of decreased performance, you're piling fatigue on top of fatigue. Not only can recovery not occur this way, but the training itself will be inefficient since you can't reach a number of reps that would properly initiate an adaptation. So, wait about 48 hours between sessions to give your body a chance to recover and adapt.</p>\n\n<p>See also this answer for a primer on the theory behind recovery: <a href=\"https://fitness.stackexchange.com/a/30030/19986\">https://fitness.stackexchange.com/a/30030/19986</a></p>\n"
}
] |
2016/05/27
|
[
"https://fitness.stackexchange.com/questions/30052",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
30,055 |
<p>I have a 120 km bicycle race coming up this weekend, which is just outside of my comfort zone and I need a plan.</p>
<p>When cycling with a team, I can keep 30 km/h for about 2:20 or so and do my fair share of leading and taking the wind before I start to hit the wall, so the average 70 km tours are fine and I can manage 80 km myself in just under three hours but after about 2:20-2:30, it's no longer possible to raise my heart rate to catch up in any uphill anymore.</p>
<p>I tried 100 km myself once but the last 20 km took over one hour.</p>
<p>Looking at my results, I can squeeze in:</p>
<ul>
<li>151 bpm for 2:14, or 337 bpm-hours of work</li>
<li>138 bpm for 2:56, or 407 bpm-hours of work</li>
</ul>
<p>My problem is to squeeze in 120 km under that area somehow.</p>
<p>Being overweight, any uphill is a struggle when riding in a group.</p>
<p>Should I:</p>
<ul>
<li>a) Conserve energy by riding in a group at all costs from the start, with the downside of peak pulse many many times from start to finish?</li>
<li>b) Take it easy at the start and loose the group in up-hill and hope for a new, slightly slower team to ride with, with the downside of having to ride myself for long distances?</li>
</ul>
|
[
{
"answer_id": 30057,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 2,
"selected": false,
"text": "<p>I think you should</p>\n\n<p>c) not do something you aren't ready for.</p>\n\n<p>Sorry to be a bummer, but unless you've worked up to a level where a 120 km bicycle race seems like a fair challenge that might be difficult but not too far outside of your comfort zone, trying to force it seems like setting yourself up for either disappointment, injury or a very long recovery afterwards (or combination thereof). If you <strong>can</strong> do option a, you should. But you'd probably know. If you can't you're just burning yourself out to the point where you'll hit a physical limit. Option b seems more realistic, but again only if you an. Even if it takes you ages or you'd finish last, if your goal is to get that 120 km, that's what matters.</p>\n\n<p>But if you did 100 km and the last 20 km were disproportionally hard, 120 km just doesn't seem like a good idea. No short-term plan is going to to fix that. Set it as a goal for the future and train until some next race. I don't wanna discourage you if there is a chance you'll make it, but excessive overreaching only ever seems to result in injuries or otherwise bad stuff. It's a fine line between pushing yourself for consistent progress while showing tenacity, and going overboard.</p>\n"
},
{
"answer_id": 30080,
"author": "winny",
"author_id": 20525,
"author_profile": "https://fitness.stackexchange.com/users/20525",
"pm_score": 3,
"selected": true,
"text": "<p>Option d) Get lucky and find a bunch of slightly overweight but otherwise well trained and motivated guys who took it really easy uphill for the majority of the course and some huge teams near the end to draft. Was struck by the competition devil and did lead for quite some distance but tried to keep my peak pulse below 160 bpm. \nNo issues up to 3:00 and felt strong, around the 4:00 hour mark it was noticeable that the peak pulse was lower. After 4:30 it was a real struggle in every uphill. Finished in just under five hours total time, or about 4:35 effective time.</p>\n\n<p>Managed to qualify in the top 1/3 in the end, but with less luck in terms of teams, it could just as well have been the last 1/3.</p>\n\n<p>@G_H. No disappointment and the weather could not have been much better. :-)</p>\n"
}
] |
2016/06/02
|
[
"https://fitness.stackexchange.com/questions/30055",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20525/"
] |
30,073 |
<p>I am a teen, 15 I do quite a lot of gym work along with football. I am constantly sore and I feel that my work doesn't achieve anything because there isn't enough protein to repair and make my muscles grow stronger. Therefore I want to start having Whey Protein Powder to add that extra protein to my diet. However I have heard that if you have not fully grown then the protein powder has effects that you may not need. I have heard that it may stunt your vertical growth which I do not want this, is this true? </p>
|
[
{
"answer_id": 30074,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 2,
"selected": false,
"text": "<p>Protein powders are not different than \"natural\" high protein foods such as cottage cheese, poultry, eggs, etc in terms of \"being natural\". It's sort of real food with other ingredients removed so you'll be able to consume a lot of protein without consuming other organic compounds.</p>\n\n<p>In addition, I actually read about a few researches which state that high protein diet affects your height for good. An example from the following <a href=\"http://www.scientificamerican.com/article/how-much-of-human-height/\" rel=\"nofollow\">article</a>:</p>\n\n<blockquote>\n <p>Can special treatment and nutrient supplements increase the height\n further? The answer is yes. The most important nutrient for final\n height is protein in childhood.</p>\n</blockquote>\n\n<p>Though, the affections is very minor (about 2 cm range).</p>\n\n<p>To sum up, studies from recent years actually state that high protein diet is good for most of us, so if such powder may help you to increase your overall protein consumption (which is presumably not high enough according to your post), I recommend you to take it.</p>\n"
},
{
"answer_id": 30077,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 0,
"selected": false,
"text": "<p>Nothing to worry about, it's just milk protein. Many baby food formulas contain whey and casein protein. Read about \"whey protein\" in wiki. There is just lots of misinformation about supplements in general.</p>\n\n<p>They key to proper recovery and muscle growth is to have enough daily protein intake, regardless of the source - about 2 grams per kg of body weight (without counting non-animal protein sources). If you have a poor diet, whey protein won't help you much. Strive to consume enough protein from food and add protein shakes here and there to help you match that figure, or as a bonus intake on training days.</p>\n"
},
{
"answer_id": 31083,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 1,
"selected": true,
"text": "<p>I used to hear the same from my parents and grandparents when I was around your age. \"That powder stuff can't be good for you\", \"it's gonna make you fat\", \"it's like doping, stop taking it\", \"you're gonna get kidney stones\"...you get the point. </p>\n\n<p>I think it's important that you don't just come to a site like this and blindly follow the answers we give you but that you actually understand the entire process, and understand the logic and reason it for yourself. I'll state some facts first, give you my opinion, and you can reach the conclusion by yourself. If you do not believe the things I say, let me know in the comments and I'll also post a few articles/journals but I'm gonna keep it relatively \"technical term friendly\" so you can understand.</p>\n\n<p>First of all, you must understand how one can actually stunt their growth in the first place. The most common reason seems to be due to inadequate nutrition. Think about it, if you don't eat your vitamins, minerals, fats, proteins, what is your body going to use to build it self to be bigger and stronger? Nothing. It's similar to trying to build a house with no bricks or wood, how are you going to build it ? You simply can't. Note that this is also usually seen at very early ages, as in anywhere from birth until around 7-8. Since you haven't had stunted growth so far, it's pretty safe you have had good (at least not horrible) nutrition to date. </p>\n\n<p>Since you sound like a healthy teenager (no serious diseases) we can rule out serious immune system deficiency from birth, and thus you are fine in that regard as well. </p>\n\n<p>Now the most common other causes of stunted growth are due to genetics, serious illnesses, complications during your birth, and now my favourite one, and one that EVERYONE will mess up, is due to your hormones.</p>\n\n<p>The hormone part of the above, is where basically every single parent gets their myths from. You see, back in the day, when my parents were just teenagers, they used to watch the olympics and olympic weightlifting. One common theme between all the weightlifters were that they were very short athletes, at least compared to some of the other athletes in the olympics. Throughout the years, wives tale after wives tale later, people somehow reached the conclusion that these weightlifters are short since they lift heavy weights. Now, what's one of the most common things associated with lifting weights ? Supplementing with protein! </p>\n\n<p>As another example, if you look at the bodybuilders of the 80s-90s, they are all rather average height, or shorter (with the exception of Arnold). What do bodybuilders eat to get bigger and stronger? Protein! </p>\n\n<p>The truth is, whey protein is just a supplement. It is similar to those Flinstones vitamins that we used to take as kids. When we can't get enough nutrients from our daily food (diet) alone, we turn to supplements such as whey protein, vitamins, fish oils, in order to. You know what else has a lot of whey protein ? MILK! That's a bit ironic isn't it? But don't we hear that drinking milk will make our bones stronger and make us grow? But how can that be if milk is just a mix of whey and casein protein? Well...as I'm sure you've understood by now, taking whey protein (or ANY proper supplement for that reason), provides your body with extra nutrients that you can't get from your diet..so, if anything, whey protein HELPS with growth. Think about it , how could something that gives you extra nutrients possibly make you stop growing? </p>\n\n<p>As for where the myth comes from, as I was mentioning above, bodybuilders and weightlifters have generally been short athletes, and at least back where I'm from (Eastern Europe), all the parents will believe that lifting weights stunts growth, as a result since protein is tied to lifting weights, it gets a bad rep among people who just refuse to think...granted they are just worried about their children. </p>\n\n<p>The ACTUAL reason for why these athletes are short are due to many things and noone can narrow it down to just one thing. I know for a FACT, that many weightlifters (especially the pros) will start supplementing with anabolic steroids from their teenage years when they are still growing. Now, remember how I said hormones play a huge role in growth? Well anabolic steroids are the grandfather of hormonal supplements, and they will cause your hormones to be very irregular and unbalanced. This is because, when you take steroids, youre injecting yourself with extra hormones. Your body, accordingly thinks, \"hmmm, well if I already have all these extra hormones, I should stop producing my own\", and so it stops your natural supply of hormones. And as a result, if used improperly, your body never really recovers, and your growth slows down greatly.There's ALOT more that goes on in this process, but this is enough for the sake of arguement. </p>\n\n<p>The next time your parents make such a claim, show them this entire answer, and keep working hard, you have nothing to worry about. </p>\n"
}
] |
2016/06/04
|
[
"https://fitness.stackexchange.com/questions/30073",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19734/"
] |
30,076 |
<p>For interval runs what are the common types of workouts for runners training for distances of 5km or more?</p>
<p>Example 10 repeats of 800 meters with 200 meter rests or 10x 200m with rests until HR drops far enough. I see examples in books but Im curious what is the common practice.</p>
|
[
{
"answer_id": 31176,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>I believe you are looking to break down a 10km run into intervals that are suitable for helping you develop anerobic fitness for competing. Hopefully you understand that to improve at X activity, the common advice is to DO X activity A LOT.</p>\n<p>However, progression through intervals can be beneficial for a variety of reasons.</p>\n<p>The Main types I am aware of:</p>\n<h3>Heart Rate: Limited and changed by your heart rate, this can vary enormously and be a little fiddly to execute:</h3>\n<blockquote>\n<p>Warm up, measure your heart rate after 5 mins gentle jog and 30\nseconds fast jog/run. These will be your lower and upper bound\nrespectfully (imagine mine is lower of 150bpm and upper of 190bpm)</p>\n<p>Using a stopwatch, and a known fixed distance you then run for 1/2/3/4\nminutes and then jog for 1/2/3/4. The interval length and rest length\nprogression is up to you but you need to be able to nail your target\nheart rates within 10bpm. Once you have nailed it and it becomes\neasier then move onto next progression</p>\n<p>Jog/Run Linear Progression: 4/1, 3/1, 2/1, 1/1, 4/2, 3/2, ...</p>\n</blockquote>\n<h3>Linear: Limited by time/distance</h3>\n<blockquote>\n<p>Simple to execute and requires no equipment, using the intervals from\nthe heart rate exercise but this time you do not worry about heart\nrate and focus on improving your time over fixed distance (or distance\nover fixed time).</p>\n<p>With known distances (school track works well here) follow the linear\njog/run progression: 4/1, 3/1, 2/1, 1/1, 4/2, 3/2, ...\nAim to improve your distance covered in each of the intervals till you stall on distance and then move up a place in the jog/run progression.</p>\n</blockquote>\n<h3>Decreasing Linear: Harder as a single run goes on</h3>\n<blockquote>\n<p>This one requires a little measurement on a map first but you\nessentially want to break a 9k run down thus:</p>\n<p>3k run, 3k jog, 1k run, 1k jog, 300m run, 300m jog, 100m run, 100m\njog, 30m run, 30m jog, run, rest.</p>\n<p>Your exercise gets harder as you have less and less rest time between\nthe intervals. You can also run this in reverse (if you hate yourself\nand want to induce fatigue)</p>\n</blockquote>\n"
},
{
"answer_id": 32301,
"author": "hchr",
"author_id": 23704,
"author_profile": "https://fitness.stackexchange.com/users/23704",
"pm_score": 1,
"selected": false,
"text": "<p>You can probably choose any distance from 200m to 5000m, use a factor such that the total distance at target pace is somewhere between 2k and 10k and use ca. half the distance as recovery and you have a list of common interval workouts. 5k runners do in general more of the shorter ones while marathon runners may even do something like 3x5k at marathon pace.</p>\n\n<p>Here is a table with workouts from the german <a href=\"http://www.la-coaching-academy.de/\" rel=\"nofollow noreferrer\">LA Coaching Academy</a>. The table is in German but I think it's pretty straight-forward. The number of repetitions are quite challenging, doing only 10x400m and 6x1000m is quite common for slower runners, but these numbers are meant for runners running 31 to 33 minutes on 10k.</p>\n\n<p><a href=\"https://i.stack.imgur.com/6Hguo.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/6Hguo.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>If I'd have to choose my five most common workouts:</p>\n\n<ul>\n<li>20x200m, 200m recovery</li>\n<li>15x400m, 200m recovery</li>\n<li>8x1000m, 400m recovery</li>\n<li>4x2000m, 800m recovery</li>\n<li>3x3000m, 1200m recovery</li>\n</ul>\n"
}
] |
2016/06/04
|
[
"https://fitness.stackexchange.com/questions/30076",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8485/"
] |
30,079 |
<p>I would like to know what is the <strong>tempo</strong> for a rep in any kind of the four workouts mentioned above in order to gain the best result in the relevant workout.</p>
<p>I don't know if it is correct to give each workout a specific tempo or there is a tempo for exercises group in a specific exercise.</p>
<p>As I understand, a tempo is a fundamental to gain best result in an exercise in addition to set, rep and <a href="https://en.wikipedia.org/wiki/Form_(exercise)" rel="nofollow">exercise form</a>.</p>
<p>The only result I could find is that the recommended tempo for strength goal workout is 1-1-0.</p>
<p>Thank you very much!</p>
<p><strong>EDIT</strong></p>
<p>(The following text was summarized from <a href="http://www.bodybuilding.com/fun/likness15.htm" rel="nofollow">DANCE TO THE TEMPO</a> article) </p>
<p>Tempo simply refers to the rate at which you move the weights.</p>
<p>Tempo is written with 3 and possibly 4 digits and read from left to right:</p>
<ol>
<li><p>THE FIRST DIGIT - Negative or eccentric phase - in other words, when you are lowering the weight or when you are moving in a direction opposite to the muscle contraction. (For a squat and a bench press, this would mean lowering the weight. For a cable row, this would mean returning the plates to the stack)</p></li>
<li><p>THE SECOND DIGIT - The pause after the first phase is complete. (For a bench press, a pause as the weight is held stationary just above the chest)</p></li>
<li><p>THE THIRD DIGIT - The concentric or positive phase - the contraction. (For a bench press, this would be driving the bar upwards. A digit of 1 here typically means, "explode" - in other words, you may do it faster than 1 second)</p></li>
<li><p>THE FOURTH DIGIT - Usually left out, but if present - The pause at the top of the movement.</p></li>
</ol>
|
[
{
"answer_id": 30082,
"author": "Tobias Strand",
"author_id": 20455,
"author_profile": "https://fitness.stackexchange.com/users/20455",
"pm_score": 1,
"selected": false,
"text": "<p>Specific tempo advice for maximizing strength, power, hypertrophy and endurance will depend on:</p>\n\n<ol>\n<li>Your exercise of choice (sqauts for example require a much greater recovery time than curls)</li>\n<li>Your level of training (beginners and those who have been lifting for many years recover at very different speeds)</li>\n</ol>\n\n<p>Generally, I will say that strength and power workouts (heavier loads) will require more recovery time between sets than hypertrophy and endurance workouts (which often require more reps at lighter loads).</p>\n\n<p>I am glad you mentioned form as being critically important. Unfortunately many people ignore than and develop bad habits that are difficult to change and increase risk of injury.</p>\n"
},
{
"answer_id": 31087,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Time-under-Tension is when you are moving, holding and otherwise doing work to keep the weight in a particular position. Think of doing a slow bodyweight squat, this will get hard if you repeat it because your muscles are under a constant strain, building up lactic acid and creating a few micro-tears. This principle is why doing a plank works out your abs, they are under constant strain and thus are doing work, which will (efficiency of the plank aside) develop the muscles.</p>\n<p>To develop strength and power, the time-under-strain is small butt strain is great, for endurance and aesthetic development, your strain will be less and time-under-strain will be greater.</p>\n<p><strong>For Strength</strong> (ability to move heavy objects) <strong>and Power</strong> (Ability to move heavy objects, fast) You want to really focus on your form and explosive drive. For both these activities a lot of lifters use breathing cues to help build tempo. Your focus for this should always be controlled movement of the weight to make sure your form does not break and cause you injury.</p>\n<p>Using deadlifts as an example:</p>\n<ol>\n<li>Set: Check form is correct before lift (1-2 seconds)</li>\n<li>Breathe in: Brace your body (1 second)</li>\n<li>Drive: Lift the weight (1-2 seconds)</li>\n<li>Hold: Checking form at top of lift, neutral lower spine etc.</li>\n<li>Lower: Controlled opposite movement of drive (1-2 seconds)</li>\n<li>Breathe out: Go back to 1.</li>\n</ol>\n<p>There should be a rhythm to the movements but that is set to the exercise, but most of the major lifts (dead, bench, squat, press, row) should follow the above cadence. Advanced lifts (Olympic) have their own tempo and that is best taught by a professional.</p>\n<p>For <strong>Endurance</strong> (ability to keep going) and what I'm guessing you mean by <strong>Hypertrophy</strong> (lifting for aesthetic only), you will have a longer time under tension by performing more successive repetitions of a exercise. (3-4 sets of 10 as opposed to 3 sets of 5 for strength).</p>\n<p>For these, you can usually combine some of the above steps, lets look at a curl:</p>\n<ol>\n<li>Set: Check form <strong>and</strong> breathe in to brace core (1 second)</li>\n<li>Lift (1 second).</li>\n<li>Lower (1 second) and breathe out.</li>\n<li>Return to 1.</li>\n</ol>\n<p>Again, form is most important, if your form breaks down doing curls, reduce weight (not reps) and finish the rest of your sets.</p>\n<p>However, there is nothing wrong with changing the above to less repetitions and increasing the time taken to lift and lower. There is nothing wrong with doing very slow curls for a set of 5. It's all about <strong>time-under-tension</strong>.</p>\n<h3>TL:DR</h3>\n<p>It depends on the exercise, match your cadence to your breathing. Time-under-tension and tension-amount determines your development.</p>\n"
},
{
"answer_id": 31091,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 0,
"selected": false,
"text": "<p>Great question. Before you can understand the answer, you need to understand some of the principles involved in how \"tempo\" relates to performance. Performance relating to either hypertrophy and endurance or power/strength. </p>\n\n<p>It is generally well known and accepted that to invoke proper hypertrophy, you need to introduce enough stimulus to the muscle to break it down, so that it can rebuild itself via protein synthesis later. Now, how do we actually do this? Well, no one REALLY knows, but from various research papers, journals, studies, and just experience, it seems that time under tension (TUT) is a key factor in this, as it stimulates the mTOR pathways which are also key in building muscle (hypertrophy).</p>\n\n<p>Now that we know we need time under tension to invoke hypertrophy, we need to come up with a tempo to achieve this in a systematic matter. Now, it is VERY IMPORTANT that you understand there is no ONE right tempo. In fact, you should NOT use only one tempo for all your hypertrophy goals (or any goals) as your body will adapt and you will halt your progress. Moreover, you will miss out on the benefits of other tempos, miss out on different muscle stimuli, as well as cause muscle imbalances in the long run. </p>\n\n<p>That being said, there are definitely some tempos that are better suited for hypertrophy rather than power, since they are achieved differently. For example, since hypertrophy (and endurance) require greater time under tension, you will spend more time in the repetition than for power/strength movements. A very good tempo for this goal would be to explosively lift the weight up, so 0.5-1 second lift, 1-2 second hold, and 2-3 lowering the weight. It is important that you understand why I chose these numbers. First, throughout many studies it has been established that the concentric part of the movement (lifting it, i.e pressing, curling up, squatting up) stimulates the most muscle fibres through explosive movement, I can reference many articles for this but a quick google search will show the same answer. It is NOT true that you should lift the weight up slowly, DO NOT DO THIS, you want to lift the weight up as fast as possible, explosively, with proper form assuming you warmed up sufficiently. Now, the isometric part ( the static part in the middle of the lift), you should always hold for at least one second in order to invoke your stabilizer muscles and get a good blood flow for nitric oxide transportation to your muscles to deliver nutrients to them. However, this part shouldn't be too much longer than a second, since we are trying to maximize TUT and you will be resting your muscles in this position, taking away tension. Now, the part of the lift, that breaks down the most muscle fibres and therefore influences the greatest size gains, is the lowering portion (eccentric). This is the part where your muscle is lengthening itself, and therefore the more time you spend doing this, the greater this effect will be, and thus a minimum of 2 seconds and max of about 4 is ideal since this is very stressful on the muscles and you don't want to overdo it, or you won't recover well. So that's hypertrophy, right ? No...not really.</p>\n\n<p>Remember how I said time under tension is what matters? Well, the above portion takes care of the time part of the equation. But what about the actual tension, i.e the weight? Well you can also invoke a slightly different form of hypertrophy (there's two, one being volume based with high reps, and one density based with low reps heavier weights). To do this, you just lift heavier weights for lower reps (but not too low). So for example, if you do 3-4 sets of 8-12 reps for the first form of hypertrophy, you could do 5-10 sets of 3-6 reps with heavier weights for the second form. Tempo wise, you COULD apply the same tempo but it is not advisable, since with heavier weights, the eccentric part of the movement will be very hard on your muscles if you do it for longer than 2 seconds. So a good tempo for example could just be 1-1-1 or 1-2-1 etc...</p>\n\n<p>Now, for power and strength , you must first understand what they are. Strength is how much weight you can move and is mostly determined by your CNS, i.e your neural ability to lift weights, the density of your muscles, and form. I'm not an expert but I am a national level powerlifter for Canada so I can help out a bit with this. Power, on the other hand, is how fast you can apply that strength over time, think \"move weight fast\" as opposed to \"move weight\" for power vs strength. Now, from the way we constructed the above analogy, you might already know how to structure tempo for power... Yup, FAST. As a matter of fact, most explosive athletes like olympic powerlifters and football players will completely skip the eccentric part of the movement (the lowering) so they can spend more time on the other two parts which will maximize power, neural efficiency, and form. Since you're probably not either of these, it is sufficient to just minimize time in the last part of the lift so you can focus more on developing power, so don't spend more than a second lowering the weight. This means, if you are trying to improve your power, for the bench press let's say, you would pick a weight that you can move fast (50-60% of your 1 REP MAX), unrack the weight, lower it for no longer than a second until it touches your chest, pause at least a second or two at the bottom (isometric) in order to make sure you don't have any rebound, and PUSH up and explode as fast humanly possible with good form (should ideally take less than a second)...that is more or less how you improve power, and train for power. So the tempo would be around 0.5 seconds lift, 1-2 seconds hold, 1 second down.</p>\n\n<p>Strength isn't much different, but you must understand for strength, that the main factors are your form and your neural efficiency. Your neural efficiency is basically how well your CNS is able to recruit muscle fibres under heavy loads. The only way to improve this efficiency, is to do a lot work in the lifts you want to get stronger at. I.e if you want a stronger squat, you must squat A LOT, as in sets, reps, overall work over time. Generally, you would want anywhere from 5-10 sets of 1-6 reps for this purpose. The tempo, accordingly, will ALWAYS (specially for power and strength) be as fast as you can up, i.e max 1 second lift, I suggest 1-2 second isometric hold (middle of movement) to strengthen your connective tissues and tendons for more strength work, and no longer than 2 seconds eccentric (down) since heavy weights will take their toll on their body if you spend too much time under tension.</p>\n\n<p>So, assuming your form is good, what is the key to all of this? For hypertrophy and endurance, we want to break down as much muscle as possible, this means lowering the weight for a longer time (i.e 2-4 seconds) on the way down of a curl, or descending the bar into your chest in bench, or lowering yourself in the squat. The amount of reps you do will determine hypertrophy and endurance. 6-12 reps is generally better for hypertrophy, while anything plus 15 reps will always be endurance based. </p>\n\n<p>For strength and power, since you will be working with relatively heavier weights, the weight is what takes care of the tension and thus you won't need to (or should) lower the weight for longer than a second or two at most, as you'll get injured and it ll be hard to recover in general if you don't.</p>\n\n<p>What's common to all tempos? The beginning portion of the lift, the concentric phase. It is basically never beneficial to spend a long time, i.e longer than 2 seconds to lift the weight up, since lifting it faster breaks down more muscle, recruits more fibres, and also, training your muscle to move weight up slowly is generally a horrible idea. They will become adapted to that speed, and as a result, any relatively explosive movement will be more likely to cause injury. Please don't train your muscles to be slow. </p>\n\n<p>Hope that helps.</p>\n"
}
] |
2016/06/04
|
[
"https://fitness.stackexchange.com/questions/30079",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20555/"
] |
31,088 |
<p>My gym has one of these: <a href="http://www.precor.com/en-gb/commercial/products/strength/plate-loaded/super-squat-624" rel="nofollow">http://www.precor.com/en-gb/commercial/products/strength/plate-loaded/super-squat-624</a></p>
<p>You load up some weight (180kg in my case), face it, shoulder under and do calf raises. This is the only machine we have suitable for lower leg exercises. </p>
<p>Unfortunately, my I have small shoulders and the leather pads leave bruise lines from the weight.</p>
<p>Can you suggest some alternatives?</p>
<p>Edit: To clarify, I currently hit calves using my main compound exercises (Squat/RDLs/DLs) but on my lower hypertrophy days I wish to add an accessory to focus on them.</p>
|
[
{
"answer_id": 31090,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 2,
"selected": true,
"text": "<p>You could load up the bar on the Smith machine, put it on your traps like with squats (never directly on the cervical spine!) and do them like that. A wooden board, plates or step plate can be used to put the balls of your feet on to reach proper depth. However, at 180 kg you may find that the load on the spine and whole upper body could be too much.</p>\n\n<p>Another option are seated calf raises. Again, these can be done in the Smith machine (at least that way it's good for something). Set up a bench in front of it, set the bar at a height where your legs, when seated, fit just under it, have the bar close to the knees (but still well on the upper legs) and push it up by contracting the calves. If there's a bar pad available, this could make it less uncomfortable.</p>\n\n<p>Note that different exercises are said to put emphasis on different muscles. Standing calf raises apparently stress the gastrocnemius most (the outermost calf muscles that are visible and have two heads), while the seated variant, due to the knees being flexed (relaxing the gastrocnemius) puts more emphasis on the soleus, a deeper muscle layer. I'm not sure if it's broscience or not, but it seems to make some sense.</p>\n\n<p>In general, with the calf muscles being as strong as they are, any exercise not done on a machine feels difficult to load enough without something else in the body getting taxed too much. A barbell on the back could have to be loaded with a lot more weight than is used for squats, holding it would require a heavy deadlift and would really test your grip (or tendons, if using straps) and using dumbbells just seems like it would never add enough weight past a certain point. Then again, if you can handle it in a shoulder-loaded standing calf press, a barbell or smith machine could work. Unless you have a specific calf press or seated calf raise machine, I'd suggest you stick with the standing calf raise machine available to you, discomfort and all, and maybe using a Smith machine or barbell in a rack for seated calf raises.</p>\n"
},
{
"answer_id": 31092,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 0,
"selected": false,
"text": "<p>First, I want to make sure you're not making the same mistakes that most people make when it comes to calves. Doing calf specific work won't necessarily make your calves bigger, unless your chemically enhanced via steroids. When you're a natural lifter, most of your muscle growth (except for when you first start lifting weights for a few months) will happen on a systematic basis. What this means in a nutshell, is something I'm sure you've heard before...big compound movements.</p>\n\n<p>Big compound movements, release more hormones, invoke more protein synthesis, and improve neural efficiency as they recruit more muscles, and energy. </p>\n\n<p>In terms of calves, think about this for a second, when's the last time that you saw someone who could deadlift or squat over 500lbs and had small calves? Probably very rarely...if at all.</p>\n\n<p>Now think about how many people you've seen at the gym with a massive upper body with basically twig calves? I know, I've seen a lot. This is due to not doing lower body compound movements, or just not doing them enough... for example squatting once a week may not even be enough...think about it! Let's say you do bench one day, shoulders another, and arms another...you are engaging your triceps THREE times a week as opposed to training your legs only once, I'm not saying you do this, I'm just trying to show you a picture. Now, when I had small calves, the way I overcame it was by focusing on working my legs more frequently in general, i.e twice a week, and of course adding some calf work at the end of these workouts. Because remember, you can't have big calves without somewhat of a big squat or deadlift...unless you have some great genetics, or are old (old ppl have massive calves usually)</p>\n\n<p>So, to work calves, I would suggest, first do a lot of squats and deadlifts, as your lifts go up in these two movements you'll be surprised how much your calves grow. Remember, when you're natural you're more likely to grow systematically, so you need big movements like these. Particularly, a GREAT exercise for calves that most people don't seem to know about is the stiff legged deadlift, or romanian deadlift. I'm not gonna go over the form here as I'm sure you can look up the details online. But it is VERY good for your calves and a compound movement so even better. If you don't believe me, stand up straight with your legs straight, knees slightly bent, and try to touch your toes...feel the stretch in your hamstrings and calves? </p>\n\n<p>Once you get the big movements out of the way like squats and deadlifts, THEN you should be focusing on some direct calf work if they're your weakness. I will tell you about a very nice trick for working calves at any gym. First, the machine that you have is actually great, and over time as you keep doing it, your shoulders will adapt and so you shouldn't really stop...maybe just go a bit lighter and do higher reps until u can move up. Now, your calves do not need a lot of weight in order to be stimulated...they are one of the few muscle groups that respond well to high rep work, such as forearms and traps. (This is because you use your forearms and calves EVERYDAY in any activity so they need slightly different stimulus in order to invoke growth). Furthermore, something most people don't know is, that your calves mostly function as stabilizers! Now given these two assumptions (they're more or less facts by now, but I'm sure some people won't agree so...), you can do A LOT of different movements to invoke calf growth.</p>\n\n<p>My favourite would be to lay down two 5 or 10 or 25 lbs plates on the ground. Grab two dumbbells , one in each hand, (weight about 20-60lbs ...really depends on you). To begin, place the balls of your shoes, on the weights on the ground so that your heel is still on the ground but your upper feet are on an angle (similar to how you would start on a calf raise machine), then with the two dumbbells by your side, slowly do a calf raise, going ALL the way up , pausing at the top for 1-2 seconds, squeezing the muscle, and going ALL the way down and feeling the stretch . Do this for about 2-5 sets of 10-25 reps...increase the weight as you progress. You can also do this on a smith machine with barbell on your upper traps, but I would really suggest away from this, since like I said, your calves are stabilizers, so stay away from machines until the very end where you can overload the muscles with more weight. I.e, you can just get in a normal squat position with the bar on your back with more or less the same weight you squat with, but just do the weight elevated calf raises instead. At the end, go find a leg press machine, horizontal or vertical doesn't matter...push the weight up with your legs so that your legs are almost straight, but NOT fully locked as this will destroy your knees, keep the weight on the balls of your feet, i.e from half way up your shoes, keeping your heels not touching the platform at all, and do calf presses there for a few sets of 10-20 reps. Search up leg press calf raises for more information if you want. But after squats or/and deadlifts, you shouldn't need more than 1-2 movements for your calves. </p>\n\n<p>Moreover, other than your basic calf raising movements, another great way to stimulate your calves would be to do explosive plyometric jumps. Find a hip-level box, step on it, then \"walk\" (NOT JUMP) off of it so you impactfully land on the balls of your feet and IMMEDIATELY jump up as high as you can, focusing on pushing and following through with your calves...again you should look this exercise up online as well for more help.</p>\n\n<p>As a final note, if you REALLY have tried everything and your calves just won't grow, it would be a good idea to switch things up and work out your calves FIRST in the workout. Exercise priority (order of exercises performed in a workout) actually matters quite a lot in the long run and will benefit lagging muscles. So go to the gym, start with 1-2 of the calf movements I mentioned above (there's tons online as well, way more than any of us could list), after these your calves will be tired, so that when you perform big movements like a squat or a deadlift, your calves will be exhausted and thus will have to work twice as hard in order to keep up...effectively making the exercise more biased towards training calves.</p>\n\n<p>Hope that helps.</p>\n"
}
] |
2016/06/06
|
[
"https://fitness.stackexchange.com/questions/31088",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
31,097 |
<p><strong>Background</strong></p>
<p>My shoulders have some catching up to do, compared to the rest of my torso, and I'm set on doing more overhead presses to have my compound exercises geared towards defining shoulders more.</p>
<p>However, I need some inspiration for shoulder isolation exercises.</p>
<p><strong>Question</strong></p>
<p>What are some isolation exercises that will facilitate building broader shoulders?</p>
<p>My own mind goes straight to the front/side/rear deltoids, but I definitely feel like there are some other muscles that help build defined shoulders. If so, which muscles would that be, and how would I target them?</p>
|
[
{
"answer_id": 31098,
"author": "Boris",
"author_id": 20260,
"author_profile": "https://fitness.stackexchange.com/users/20260",
"pm_score": 0,
"selected": false,
"text": "<p>If your shoulders need to catch up, I assume they are smaller than you would like them to be. The answer is : overhead press. This is the most (only?) useful exercise to get big shoulders, especially when you go heavy.</p>\n\n<p>Afterwards, if you seek for definition, the first step is to lower your body fat, and only after that you can proceed with isolation exercises, and you already know the three classical exercises:</p>\n\n<ul>\n<li>Front raises will help define the area between the pecs and the shoulder</li>\n<li>Side raises define the biggest part of the shoulder, and the traps</li>\n<li>\"rear raises\" (don't know the exercise name !) : when your arms start stretched in front of you, and when you pull them apart to be inline to be on your sides</li>\n</ul>\n\n<p>But honestly, if you need to catch up, stick with the overhead press first.</p>\n"
},
{
"answer_id": 31103,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 0,
"selected": false,
"text": "<p>I tend to agree with your instinct that you should look to target the major deltoid muscles. I think a good recipe for shoulder development is to continue with compound movements, but, also add movements like <a href=\"https://www.youtube.com/watch?v=RY_hTH2OBAA\" rel=\"nofollow\">Reverse Pec Deck/Machine Flyes</a> that target the rear deltoid. If you have access to a <a href=\"http://www.bodybuilding.com/exercises/finder/lookup/filter/equipment/id/4/equipment/cable\" rel=\"nofollow\">cable crossover machine</a>, there are a whole host of exercises you can perform to build, shape, and define <strong>all</strong> aspects of the deltoids.</p>\n\n<p>If you haven’t already, you should consider <a href=\"http://www.bodybuilding.com/fun/teen-locke32.htm\" rel=\"nofollow\">prioritizing your training</a> to improve any lagging body part. You also make no mention of lat development and waist size. These also contribute to the appearance of broad shoulders.</p>\n\n<p>But, again, most importantly, go with your instincts. They’re usually always right.</p>\n"
},
{
"answer_id": 31104,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>Answers courtesy of ExRx</p>\n\n<p>Shoulders are built up of:</p>\n\n<ul>\n<li>Deltoid \n\n<ul>\n<li>Anterior </li>\n<li>Lateral </li>\n<li>Posterior </li>\n</ul></li>\n<li>Supraspinatus</li>\n</ul>\n\n<p>Also visible in the area are your Trapezius, Upper Fibers & Levator Scapulae.</p>\n\n<p>I'll give you a good example of the most popular (based on reddit's opinion) exercise for each:</p>\n\n<ul>\n<li>Deltoid\n\n<ul>\n<li>Anterior: <a href=\"http://exrx.net/WeightExercises/DeltoidAnterior/BBShoulderPress.html\" rel=\"nofollow\">Shoulder Press</a> </li>\n<li>Lateral: <a href=\"http://exrx.net/WeightExercises/DeltoidLateral/CBLateralRaise.html\" rel=\"nofollow\">Lateral Dumbbell Raise</a></li>\n<li>Posterior: <a href=\"http://exrx.net/WeightExercises/DeltoidPosterior/CBStandingReverseFly.html\" rel=\"nofollow\">Reverse Fly</a></li>\n</ul></li>\n<li>Supraspinatus: <a href=\"http://exrx.net/WeightExercises/Supraspinatus/DBFrontLateralRaise.html\" rel=\"nofollow\">Front Lateral Raise</a></li>\n<li>Trapezius, Upper Fibers & Levator Scapulae: <a href=\"http://exrx.net/WeightExercises/TrapeziusUpper/BBShrug.html\" rel=\"nofollow\">Shrug</a></li>\n</ul>\n\n<p>My personal opinion? For a intermediate lifter integrate a combination of: Row (Pendlay, upright or other), Overhead Press, Reverse BB Fly and Shrugs/Lateral raises.</p>\n\n<p>Beginner lifters would be fine with just Overhead Press and Rows.</p>\n\n<p>Advanced lifters should know either what their body needs and/or should consult a professional trainer. </p>\n"
},
{
"answer_id": 31105,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": true,
"text": "<p>I commented to clarify the question, but since \"toning\" up the shoulders is physiologically impossible unless you plan to lose body fat, I'll give some exercises that have worked for me in the past in terms of getting bigger and stronger delts.</p>\n\n<p>First, absolutely nothing beats an overhead press when it comes to building shoulders (proven both by EMGs and years of experience), and since you're already doing these, fantastic!</p>\n\n<p>Second, in terms of pure isolation, there are a few options here for each head of the shoulder...I'll give my favorites.</p>\n\n<p>When it comes to shoulder isolation work, one thing that many people don't seem to be aware of is that, your hand position actually matters quite a lot as seen from numerous studies. What I mean by this is for example, it's been found that when you do dumbbell front raises, you get the most activity from your front deltoids when your hand position is neutral (palms facing your body like a hammer curl) as opposed to palms down or up. With that in mind, a very simple but very effective isolation exercise for front delts is obviously just front raises. As opposed to most, I actually don't recommend doing these with dumbbells, since most of the other shoulder movements are done using dumbbells, you want to introduce some new stimulus. Instead, grab a weight, 25-45lbs will do, grab it like a steering wheel, with your arms basically fully straight, and do a front raise to VERY slightly above parallel your shoulders (NOT MUCH or you risk impingement) and squeeze your front delts. This is works a lot of core as well and you can handle more weight with a plate as opposed to a dumbbell so all the better. As another twist on these, you can do them with cables obviously or just plain dumbbells if you feel them better. Also, I know this may seem weird but it's been found through EMG scans and just my personal experience, that pec dec (the chest fly machine) actually works your front delts to a great extent, if you want to add that in occasionally. As an additional tip, on top of overhead press, if you incorporate some push presses into your shoulder routine, you will work all three heads of your shoulders to a great extent, you won't really need more than 1-2 isolations after this. Also builds great power and helps you get \"toned\" if your diet is right, since they burn a lot of calories and release hormones (just look at olympic lifters and their shoulders).</p>\n\n<p>In terms of side delts, there's only two primary isolation movements that are well accepted and have been studied. Lateral side raises and upright rows. There's no need to complicate things here, if you want to isolate your side delts do side raises. To get the most out of these grab lower on the dumbbell, i.e get your pinkies higher than your first 3 fingers, almost like you're pointing your elbows up but not much. You can also do these with cables to change things up. Just make sure you focus on lifting with your elbows and not wrists. You can also do upright rows but I don't recommend it since these put you in a very good position to get injured and they're not really worth it in my opinion. That's more or less it for side delts, note these also work rear delts to a good degree.</p>\n\n<p>In terms of rear delts, a very good exercise is just a reverse pec-dec (if your gym has this machine), it's pretty straight forward how to do this, so I'm sure you know how to do it pretty well anyways. Another good variation is seated reverse flies. To do these, sit at the edge of a bench, grab a pair of dumbbells, your palms can either face you or they can face back (it's been shown that more rear delts are activated in the latter while more side delts are activated in the previous), slightly bend over (don't round your lower back too much or at all if possible) so that you're upper body is about 45 degrees or a bit lower to the ground, and do the same motion as the reverse pec dec, i.e do a reverse chest fly, LEADING WITH THE ELBOWS, with arms as straight as possible but not fully straight. Note that also, in shoulder exercises the arms are kept straight only to spare the biceps of extra strain, so keeping them mostly straight with a slight bend is fine. </p>\n\n<p>Additionally, these aren't isolation movements but shrugs and rows and pullups work the side and rear delts to quite some degree as I'm sure you're aware. </p>\n\n<p>As a final note, I want to point out that while isolation work for shoulders is great, you obviously know (I'm assuming since you have a high rep) compound movements (since muscle growth happens on a systematic level in natural lifters i.e from big movements) and a caloric surplus with adequate protein are the first two necessary things for shoulder and muscle growth in general. Isolation movements for shoulders in my opinion have their place, but I wouldn't do heavy weights with these. Your shoulders already take quite a beating from working back, chest, etc... so it's really not necessary and it will be harder to recover. Most bodybuilders and strength athletes will usually do \"fluff\" work with shoulder isolation, i.e they will just do pump work with 3-4 sets of 10-15 reps in order to deliver proper nutrients to promote recovery and to get a nice full look. I made the mistake of going heavy with shoulder isolations before and it cost me, so I advise going for volume and frequency as opposed to intensity, but of course everyone is different, and you will find what works best for you.</p>\n"
}
] |
2016/06/07
|
[
"https://fitness.stackexchange.com/questions/31097",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8828/"
] |
31,099 |
<p>I spend a good portion of my day sat in a office chair. I have heard from various sources about the importance of breaks for eyestrain and physical wellbeing.</p>
<p>With that in mind, how often should I take breaks and what physical activity should I incorporate into either the breaks or whilst sitting down?</p>
|
[
{
"answer_id": 31108,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": true,
"text": "<p>You are correct, the human body wasn't made to sit down for long periods of time. It is very unnatural, but with the information age, it is basically inevitable.</p>\n\n<p>I work as a software developer and understand your pain. There are a few things you can do. </p>\n\n<p>You can get a stand up desk, so that you limit straining your lower back and engraving an unnatural position for your spine. If this is not an option, try to get up and stretch every 20 minutes or so, go for a little walk, get a cup of tea, if your building has stairs, go up and down these stairs. </p>\n\n<p>I don't really know your situation so I can't recommend any specific exercises but if none of these are an option, try to offset the time you spend sitting down by the time you spend standing up and moving. So if you work all day and sit down all day from 9-5, then when you get home, go to the gym, go for a long walk, go for a jog, go biking, play a sport, go gardening, anything that's movement will be beneficial. Just stay active :)</p>\n"
},
{
"answer_id": 31111,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Every time you have an opportunity to do something physically exerting, do it. Health & Safety Executive recommends:</p>\n\n<blockquote>\n <p>short, frequent breaks are more satisfactory than occasional, longer\n breaks: e.g., a 5-10 minute break after 50-60 minutes continuous\n screen and/or keyboard work is likely to be better than a 15 minute\n break every 2 hours;</p>\n</blockquote>\n\n<p>However, there are a million ways to exercise and keep active while at work...</p>\n\n<ul>\n<li>Always take the stairs.</li>\n<li>Set an alarm to go off every hour while working. Stop gaming, do 5 minute walk, reset alarm, start working again.</li>\n<li>Use half an hour of your lunch break to explore the area around your office on foot. Find a pleasant walk (if you can) and walk it at breaks. Bonus: de-stress.</li>\n<li>Stand up during meetings, if it's socially acceptable to do so. If you can, stand on one leg. Subtly.</li>\n<li>Always offer to do the coffee run.</li>\n<li>Set an alarm to remind you to stand up and stretch every hour at your desk.</li>\n<li>Drink lots of water all day at work. Forces you to get up frequently and pee.</li>\n<li>Replace your chair with a yoga ball.</li>\n<li>For squats, squat all the way down when picking things up off the floor.</li>\n<li>Keep your foot suspended in the air as you're putting a shoe on it.</li>\n<li>Knee raises, heel raises, and toe raises while waiting in line.</li>\n<li>Get a grip trainer and put 15 minutes into it each day while reading the news. Brain and forarm/finger gains!</li>\n<li>Hold your feet off the floor while reading emails.</li>\n<li>Kegals (look it up, not at work)</li>\n<li>Get a standing desk (not sure how effective this is though)</li>\n</ul>\n"
}
] |
2016/06/07
|
[
"https://fitness.stackexchange.com/questions/31099",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21569/"
] |
31,100 |
<p>I normally just leave my hands hanging on the bar while I squat, however I sometimes find myself pulling the bar downwards or pushing the bar upwards. When I push the bar with my hands, the weight feels lighter. I'm not sure if there are any benefits to this or if it is just psychological, after all, the weight is still being lifted by my legs, right? I try not to do anything with my hands, but I sometimes grind that last rep using this technique.</p>
<p>Should I push the bar up with my hands, pull it down on my back or not do anything during a rep? What are the advantages and disadvantages of each one.</p>
|
[
{
"answer_id": 31101,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 3,
"selected": true,
"text": "<p>I’m a firm believer in making sure to remove any unnecessary movements that would otherwise affect my technique/form. I think that’s important to reduce any risk of form break or injury. And, extra movements tend to reduce the impact on the targeted muscles. For example, while doing barbell curls, I don’t bend at the waist and swing the bar up. In my opinion, there’s no added benefit to engaging extra muscles if I’m targeting the biceps.</p>\n\n<p>Since your <a href=\"http://stronglifts.com/squat/#Grip\" rel=\"nofollow\">grip</a> is important for maintaining proper form, I would resist the urge to push or pull the bar especially if you progress to heavier weights. I don’t see any added benefit to it, and, it can only lead to bad habits.</p>\n"
},
{
"answer_id": 31102,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Echoing rrirower, <a href=\"http://stronglifts.com/squat/#Grip\" rel=\"nofollow\">http://stronglifts.com/squat/#Grip</a></p>\n\n<p>Main takeaway is that on a high bar or low bar squat your traps/back sholders will be supporting the weight and your hands are there to keep the weight in place on your back and stop it slipping down. </p>\n\n<p>I have a heavy squat and a relatively weaker back and so I found the bar slid down sometimes at around the 110kg mark and was experiencing pain in my wrists from holding the bar in place. I read through the above link and used it to improve my grip (wrt. Squeezing, bar position, etc.) and the outcome was reduced wrist pain and a better squat. </p>\n\n<p>Remember, it is not a behind-the-neck press, do not try to push the weight of the bar with your hands, doing that is a free ticket to rotator cuff issues. Conversely, pulling it down means it will fall off your supporting back muscles and potentially break your form, back, or elbows.</p>\n"
},
{
"answer_id": 31106,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<p>The main purpose of your arms during the back squats is to keep the bar \"locked\" in place, and to promote a tight upper body in order to minimize energy leaks in the kinetic chain. Think of a car, if one of its tires are flat (leaking air) then it won't perform to its best. Similarly, if your upper torso is not tight, you will leak energy and therefore power, if your upper body is loose. </p>\n\n<p>In terms of grip, look at a few powerlifters online and you will see that some of them grip the bar with their thumbs around the bar, and some of them without (called a false grip), this is really just preference and won't affect your lift much at all. I suggest going on YouTube and looking for Mark Rippetoe and his back squat video which has an entire 15 minute section on what your hands should be doing and what they help you achieve.</p>\n\n<p>Basically, once you get under the bar, i.e the bar is resting on your traps, you want to pull your elbows back, almost like your doing a pullup, or that you're trying to \"break the bar\" over your back. This will ensure that you have a rigid torso that minimizes energy leaks and will ensure that the bar does not move during the squat at all, so you can focus more on the actual squat rather than the bar or fixing it. </p>\n\n<p>Hope that helps.</p>\n\n<p>As an additional note, I mean pull the bar down and break it over your back to clarify. I.e, the bar should already be resting on your upper back/ traps in the first place. Then you squeeze and pull it down and try to \"break\" it over your back. Generally, you would want to place the bar between the little \"crease\"/space that is naturally there between the top of your rear delts and your mid/lower traps...sort of like the bar is resting on a shelf, and all your doing is making sure the bar stays in that shell.</p>\n"
}
] |
2016/06/07
|
[
"https://fitness.stackexchange.com/questions/31100",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18977/"
] |
31,109 |
<p>How effective at improving flexibility/posture/fitness/general health is using a standing desk instead of a sitting desk?</p>
|
[
{
"answer_id": 31116,
"author": "Arthlete",
"author_id": 4954,
"author_profile": "https://fitness.stackexchange.com/users/4954",
"pm_score": 3,
"selected": false,
"text": "<p>At a first glimpse the standing desks seem like another \"improvement\" companies throw to an item to make customers upgrade and re-buy the same thing. Essentially it's just a desk, right? That's what I thought until I started my current job which provided me with a standing desk.</p>\n\n<p>My job is sedentary and very static. I experimented and on some days remained sitting without raising the desk for the whole day. As a result my lower back would start hurting a little(old injury) and my legs would start feeling bloated. I would have to go for a long walk afterwards to get rid of this uncomfortable sensations.</p>\n\n<p>Currently I spend the first hour at work standing, having my desk raised. Then I sit down and switch every hour or so. I would work standing until I get tired. I cannot really say that it gets my blood going but it provides me with a chance to change my posture to something more natural than sitting. </p>\n\n<p>If you do a quick research you will find out that a lot of the back problems are developed by office jobs. By sitting on a chair for hours. Like for example - Discopathy, Disc Hernia and so on and so forth. Standing tall, straightens your back and allows you to avoid this.</p>\n\n<p>I am personally about to buy a standing desk for home too. It's a game changer for me.</p>\n"
},
{
"answer_id": 31117,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 3,
"selected": false,
"text": "<p>According to Dr. Jos Verbeek of The Finnish Institute of Occupational Health, \"<a href=\"http://www.npr.org/sections/health-shots/2016/03/17/470713717/stand-to-work-if-you-like-but-dont-brag-about-its-benefits\">What we actually found is that most of it is, very much, just fashionable and not proven good for your health.</a>\"</p>\n"
},
{
"answer_id": 31204,
"author": "Ivo",
"author_id": 7267,
"author_profile": "https://fitness.stackexchange.com/users/7267",
"pm_score": 3,
"selected": false,
"text": "<p>Anecdotal, I've been using a standing desk for about a year. I write software so it used to be ~8hrs sitting. Now I'm always standing. </p>\n\n<p>Dont notice a difference tbh. Some days my legs and lower back are sore if I happened to walk to work that day. If anything, now when I sit for a long time my lower back feels some soreness on getting up.</p>\n"
},
{
"answer_id": 31290,
"author": "intj440",
"author_id": 21732,
"author_profile": "https://fitness.stackexchange.com/users/21732",
"pm_score": 4,
"selected": true,
"text": "<p>A recent meta-analysis of 23 published studies is MacEwen, MacDonald, and Burr, \"A systematic review of standing and treadmill desks in the workplace,\" <em>Preventative Medicine</em> <strong>70</strong>(January 2015):50-58.</p>\n\n<p>The article is here: <a href=\"http://dx.doi.org/10.1016/j.ypmed.2014.11.011\">http://dx.doi.org/10.1016/j.ypmed.2014.11.011</a></p>\n\n<p>Quoting from the paper's summary:</p>\n\n<blockquote>\n <p>Treadmill desks led to the greatest improvement in physiological outcomes including postprandial\n glucose, HDL cholesterol, and anthropometrics, while standing desk use was associated with few physiological\n changes. Standing and treadmill desks both showed mixed results for improving psychological well-being\n with little impact on work performance.</p>\n</blockquote>\n"
},
{
"answer_id": 31319,
"author": "Micro",
"author_id": 21767,
"author_profile": "https://fitness.stackexchange.com/users/21767",
"pm_score": 3,
"selected": false,
"text": "<p>Being immobile in one position (whether sitting or standing) for long periods of time is just not good for you. </p>\n\n<p>Sit too long and you get all those posture problems and what not.</p>\n\n<p>Stand too long and blood pools to your calves.</p>\n\n<p>The natural state of man is to go between periods of rest and motion. Either you are laying around loafing or MOVING (walking, running, building). </p>\n\n<p>It is NOT the natural state of man to be immobile in one position for 4-8hrs at a time.</p>\n"
}
] |
2016/06/07
|
[
"https://fitness.stackexchange.com/questions/31109",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
31,118 |
<p>I want to calculate the calorie burned by any person.If i have the height ,weight,sex,distance walks or run.Is there any formula that help me to calculate the calorie burned just by above four factors.</p>
|
[
{
"answer_id": 31119,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 2,
"selected": false,
"text": "<p>No. There are formulas for estimating basal metabolic rate (BMR) and total daily energy expenditure (TDEE). For exercises like walking or running you could estimate the calories burned based on measured performance data. Say, you have height, weight, sex, distance traveled and the time for this, as well as a measurement of burned calories, then those first parameters could be used as a prediction of the last one. These are the sort of methods used in machine learning, where inputs are used to \"train\" an algorithm for finding predicted output.</p>\n\n<p>Even so, there's simply too many unknown parameters left that will have a large impact. If you're running on an incline or decline, the \"distance\" as would be measured on a map would be different from that actual traveled, yet the intensity of the walk or run would be influenced. Height and weight don't tell you anything about body composition. You could have two people for which these parameters are identical yet one has a large body fat percentage, the other a very low one with a lot of muscle mass. Fitness level and adaptation to exercise is going to affect efficiency and heart rate, further making estimates inaccurate.</p>\n\n<p>The easiest thing to do is to use a heart rate monitor that takes said input and then uses the heart rate measured at short intervals to constantly calculate energy expenditure. But even that won't be entirely accurate. Possibly, if you have a monitor that allows you to export the heart rate data for a workout, it could be plugged into program that takes body composition into account as well. I wouldn't know about the existence of something like that. (If it doesn't exit, making something like it sure sounds like a very interesting project. It would take only a basic knowledge of machine learning and a technique like gradient descent.)</p>\n\n<p>A simple formula, however, is at best going to be very inaccurate.</p>\n"
},
{
"answer_id": 31124,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 1,
"selected": false,
"text": "<p>There is a simple general formula to calculate BMR (calories you burn per day without exercise). It is rather accurate as long as you are not far from \"average\" person. Eg very lean, very muscular, very obese:</p>\n\n<pre><code>English BMR Formula\nWomen: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )\nMen: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )\n\nMetric BMR Formula\nWomen: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years )\nMen: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )\n</code></pre>\n\n<p>There is also a formula based on body fat that is more accurate.</p>\n\n<p>Now, there is a Harris-Benedict equation that helps you calculate the calories burned based on your activity lavel. Here is a simplified version:</p>\n\n<ul>\n<li>BMR x 1.2 if you are sedentary + little or no exercise</li>\n<li>BMR x 1.4 if you are lightly active + light exercise/sports few days a week. This is where most people with office job and working out few times a week are.</li>\n<li>BMR x 1.6 if you are moderately active. For example if you are cycling/walking to work, or work a standing job, and exercise a few times a week.</li>\n<li>Above that are mostly people that workout hard, everyday and combine it with a physical job of some sort.</li>\n</ul>\n\n<p>The above is a good guideline to plan initial caloric intake if starting a diet. As everyone has slightly different metabolic rate, different lifestyle and daily activity routines, caloric intake should be adjusted according to progress.</p>\n"
}
] |
2016/06/08
|
[
"https://fitness.stackexchange.com/questions/31118",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21578/"
] |
31,120 |
<p>So, I've started a weight loss plan 2 months ago and I'm steadily losing weight. However, I usually gain 1-2lbs over a week, then suddenly shed 3lbs overnight. This cycle repeats itself.</p>
<p>I weight myself first thing in the morning before I shower. Typically, the weight loss happens on either Fridays or Saturdays. I tend to eat out of Fridays as a cheat meal.</p>
<p>My assumption is that this is water-weight building up over the week and then it disappears at the beginning of the weekend.</p>
<p>I'd like to know what could be causing this pattern? I don't see anything wrong with it; I don't expect weight loss to be linear. However, during the week I often find myself thinking I should be cutting more calories, which I do not.</p>
<p>Additional info: </p>
<ul>
<li>I work out 6 days a week, Sunday-Friday.</li>
<li>I eat about 2450 cals per day.</li>
<li>I drink about 2-3L of water during my work day (7-3) after which I slowly drink less outside of my workout.</li>
<li>I skip breakfast (I'm just not hungry)</li>
<li>During work days, I eat at the cafeteria at work (600-1000 calories
depending on what is offered) </li>
<li>Dinner varies a lot, but usually carbs and proteins.</li>
<li>Protein shake if I didn't achieve my calorie count</li>
</ul>
<p>After reviewing my food log, I notice that it is mostly carbs and proteins. Pretty close to what MyFitnessPal recommends me.</p>
|
[
{
"answer_id": 31121,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p><strong>Learn to choose your data</strong></p>\n\n<p>Yeah, you shouldn't place too much value in everyday weight measurements, because they are too impacted by small factors like how much water you drank with your last meal, second servings, how much you pooped/peed today, and an array of other petty things.</p>\n\n<p>What you should do is keep measuring every day, but instead of looking at each measurement, calculate the average over a week, and instead keep track of those averages. That way, your calculations aren't as impacted by the small stuff.</p>\n\n<p><strong>Example:</strong></p>\n\n<p>Monday: 85.6</p>\n\n<p>Tuesday: 85.2</p>\n\n<p>Wednesday: 85.0</p>\n\n<p>Thursday: 87.2 (because you ate a particularly large dinner.)</p>\n\n<p>Friday: 86.3</p>\n\n<p>Saturday: 85.9</p>\n\n<p>Sunday 85.1</p>\n\n<p><strong>Average of week 1: 85.8</strong></p>\n\n<p>Notice how this average doesn't fool you into believing that you belong at 87kg+. Weighing 87+ was just a momentary thing, and doesn't matter in the long run.</p>\n"
},
{
"answer_id": 31122,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<p>I will also edit my answer once you post your food logs, but this is actually pretty common and there is a pretty clear and well-studied conclusion here. Obviously, I can't 100% be sure since I haven't seen your diet, but you say your cheat day is on Friday and that over the weekend you gain weight. Well...this is pretty expected, happens to me all the time during contest prep.</p>\n\n<p>What's happening is your manipulating your glycogen stores via carbohydrates or excess calories during a single day. Think of your glycogen stores like little balloons that hold water (more accurately, promote water delivery and holding onto them), except instead of air blowing up the balloon, in this case it is carbohydrates and in some cases if you don't eat much carbs, it is due to excess calories from other sources (your body can turn other macros into glycogen). Glycogen is simply just an easy access tank of energy that your body has access to. When you're in a caloric deficit and your carb intake isn't too high, these \"balloons\" start losing volume and therefore weight, but just like a regular balloon...you can still blow it back up. </p>\n\n<p>It has been proven in various studies that the difference between max glycogen levels and min glycogen levels can vary up to 7lbs!!! The exact amount does depend on the individual's genetics and insulin sensitivity however.</p>\n\n<p>The fact that you don't work out on saturdays also confirms/strengthens the fact that your glycogen stores will be fuller than usual and hence you will be holding more weight. Try this for an experiment, have a really hard workout on saturday (legs if you don't fear death), and weigh yourself Sunday morning (glycogen manipulation does take time), see if this is still occuring...I can almost guarantee it won't, at least to the same extent.</p>\n\n<p>Moreover, note that excess sodium can also have the same effect of holding water. So if, on your cheat days, you eat a lot of fast food and processed foods (which have higher sodium than most foods), then this sodium will also make you retain more water. Combining this with glycogen manipulation, these two can lead to some large fluctuations, so just be aware. Lucky for you (and me), weight/fat loss seems to not really care about a few days, and the process usually depends on your overall weekly calories</p>\n\n<p>EDIT: I just looked into this a bit more, and when I said above that glycogen manuplation does take time, I should specify that it can take upto 2-4 days depending on a lot of factors. Until that time, the combination of excess carbs and proteins will reduce release of body fluids, so once there is an impulse in these amounts, your body will get confused and release a lot of water through urine, sweat, even air through CO2, and thus this is yet another effect for fluctuating weight. This is because since you just cheated, you increased your blood sugar more than usual and thus reduced your cortisol (the most evil hormone to ever exist for muscle building) by a considerable amount, so your body stopped holding on to water for a brief time, had your glycogen stores been depleted, this wouldn't have had nearly the same effect.</p>\n"
},
{
"answer_id": 31123,
"author": "Olav",
"author_id": 2094,
"author_profile": "https://fitness.stackexchange.com/users/2094",
"pm_score": 1,
"selected": false,
"text": "<p>Typically water/carb weight swings are much larger than fat-loss.</p>\n\n<p>This sounds like water-retention cause by Cortisol caused by calorie-restriction in the week, which is dropped when you \"cheat\" on Friday night.</p>\n\n<p>See <a href=\"http://www.leangains.com/2010/01/how-to-deal-with-water-retention-part.html\" rel=\"nofollow\">http://www.leangains.com/2010/01/how-to-deal-with-water-retention-part.html</a></p>\n\n<blockquote>\n <p>Half-way through the study the men were allowed a relief dinner to celebrate their progress. One big meal of 2300 kcal was served; roasted chicken, potatoes, gravy and strawberry shortcake. That night everyone got up more often than usual to urinate. The next day they discovered that they had each lost several pounds.</p>\n</blockquote>\n\n<p>Water-weigh changes can also come from changes in Glycogen, but that would have the opposite pattern of what you describe.</p>\n"
},
{
"answer_id": 31128,
"author": "Tommy",
"author_id": 21586,
"author_profile": "https://fitness.stackexchange.com/users/21586",
"pm_score": 0,
"selected": false,
"text": "<p>Weight is a terrible indicator of general health. In reality it's just 1 piece of the puzzle, and a very misconstrued one at that.</p>\n\n<p>What has weight?\nBones\nMuscle\nWater\nOrgans/rest of your parts\nFat</p>\n\n<p>The problem is fat is a very tiny portion of this (under 10% let's say), and if you're exercising, muscle ends up weighing more than fat anyway so people who are focusing on building muscle will actually gain weight.\nSignificant losses in weight over time are sometimes related to osteoporosis/bone degrading or other major body issues.</p>\n\n<p>You really don't gain/lose much weight eating unless we're trying to split hairs. Your diet can influence how much water your body holds however. (salt intake)</p>\n\n<p>Case in point--scales lie, a lot. For instance, many people don't realize it, but when men loosen a belt later in the day--it's because the waist expands after standing/being upright most of the day. Even your feet slightly change size throughout the day.</p>\n"
},
{
"answer_id": 31142,
"author": "Brandan",
"author_id": 175,
"author_profile": "https://fitness.stackexchange.com/users/175",
"pm_score": 0,
"selected": false,
"text": "<p>If you are using a FitBit or Withings scale (or just tracking your weight on the FitBit site) you can use the <a href=\"https://trendweight.com/\" rel=\"nofollow\">TrendWeight</a> site to track your weight. It will help you smooth out your daily weight fluctuations and gives you great insight into what your fat mass and lean mass are doing. </p>\n\n<p>I find that during some periods I am not losing weight but I am gaining lean mass and losing fat mass instead. </p>\n"
}
] |
2016/06/08
|
[
"https://fitness.stackexchange.com/questions/31120",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18977/"
] |
31,130 |
<p>I have lost about 100 pounds in the past few years. The arteries in my forearms are beginning to become much more visible, and they appear to show up more, but my weight has gone back up 10 pounds and my pants are getting tighter again.</p>
<p>I have been doing a lot of ab, back, and side-plank workouts, which may be why I'm gaining weight and, especially, getting tighter pants.</p>
<p><strong>Like the visibility of arteries in my forearms, is there any body part that is known to be consistent in revealing muscle vs fat changes visually?</strong></p>
|
[
{
"answer_id": 31134,
"author": "Boris",
"author_id": 20260,
"author_profile": "https://fitness.stackexchange.com/users/20260",
"pm_score": 2,
"selected": false,
"text": "<p>Fat distribution in your body is entirely linked with your genetics.</p>\n\n<p>In general, for men, the last/hardest area to burn fat is located on the belly, and above the hips (side of the belly).</p>\n\n<p>But this can really differ from one guy to another, for example:</p>\n\n<ul>\n<li>I have remaining fat on the belly, and on the whole back (top to bottom), but no fat at all on my chest, or below the belt. My arteries in the forearms are really visible</li>\n<li>My brother has fat on the belly as well, but nothing on the back, and a bit more on the arms, so less visible arteries (he trains harder than me though)</li>\n</ul>\n\n<p>So the answer is that there is no universal area on your body that will reveal muscles, and the abs are in general the last part to show unfortunately! Legs and shoulders/arms tend to show quite quickly.</p>\n\n<p>Regarding the plank exercises you do, I doubt this is what makes your pants tight, are you sure you don't do additional legwork?</p>\n\n<p><strong>Update</strong></p>\n\n<p>Seeing your other post, if you talk about your waist getting wider, it is possible, and you might see the difference if your pants are really tight. But if you were talking about your thighs, planking will not make them bigger.</p>\n"
},
{
"answer_id": 31136,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 1,
"selected": false,
"text": "<p>First, as a minor note, you're not seeing arteries, you're seeing veins. Hence getting more \"vascular\" due to shed body fat.</p>\n\n<p>I can almost guarantee that working out your core is not the reason for gaining 10lbs. Maybe, and that's a MASSIVE maybe, side planks led to your obliques being developed and added maybe a lbs of solid muscle which could lead to a blockier waist (not fatter, but obliques are on the sides of your torso) but that's a very long shot. </p>\n\n<p>What's way more likely is that your back workouts are simultaneously working your lower back and since you're not used to weight training, the majority of the muscle you added is around this region. What do you do for back? Deadlifts, bent over rows, and lots of other back exercises could do this. If not, it is almost certainly due to your diet. Can you update your post to give us your diet? If you've followed the exact same diet for a very long period of time, your body may have adapted and since you weigh less, if you didn't adjust your calories accordingly, you may be eating an excess..or you might have followed a crash diet, or you changed your diet to manipulate carbs, glycogen, and therefore cortisol and this may be causing fluctuations in the weight...very hard to tell unless I know your diet and your daily habits as well as workout routine.</p>\n\n<p>As for your actual question, while this is more or less different for everyone due to genetics, there are some obvious tells. Your veins are certainly one of them, and this isn't limited to your forearms (I actually got a few bicep and shoulder veins sometime before clear forearm veins). Given that it is different for everyone, the safest way would be to just compare some past pictures of yourself to your present self. Your waist size isn't really the best indicator after a while. The most obvious way is to just look at yourself in the mirror (sideways) and see how much your belly sticks out compared to before, how much love handles you have...etc. From my experience the muscle that sticks out the most as you lose fat tended to be the biceps (there is a major vein on your bicep that'll become more visible at even moderate-high bf levels) and the little \"cut\" or seperation between your shoulders and your arms. </p>\n\n<p>Everyone has a unique body, you should try not to compare yourself to anyone but yourself. Most common/obvious places for the purposes of your question though, are abs, arms including forearms, your head (this is actually a pretty big one, and your close ones will have noticed), and in some cases, your hands and feet.</p>\n"
}
] |
2016/06/09
|
[
"https://fitness.stackexchange.com/questions/31130",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20490/"
] |
31,131 |
<p>I have lost about 100 pounds over the past few years, focusing primarily on weight loss. Now that I have lost the weight, and I look kind of scrawny underneath what was fat, I'm trying to gain muscle mass.</p>
<p>I can't see a change in my appearance, at least not yet, because I have only gained 10 pounds since I started attempting to gain muscle, and if anything, I am more toned in my arms, <strong><em>but my pants are getting tighter again!</em></strong></p>
<p>I have been doing the following exercises among others:</p>
<ol>
<li>Planks </li>
<li>Side-planks</li>
<li>Back extensions</li>
</ol>
<p>They all target the area around where I wear my pants; <strong>is this normal for muscle gain to make a noticeable difference in 2-3 weeks on waist/hip size for pants?</strong></p>
<p>The difference isn't even one belt notch yet, but I am hyper-aware of how my pants fit.</p>
|
[
{
"answer_id": 31133,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 1,
"selected": false,
"text": "<p>Since you have gained a noticeable amount of muscles while doing exercises for your obliques (obliquus externus abdominis), it makes sense that your waist circumference has minorly increased.</p>\n\n<p>In my opinion, you should look at it in a positive way because it represents the gains you've made, and anyway it's not gonna significantly increase anymore due to this muscle's structure. You can see some crazy obliques <a href=\"https://i.imgur.com/LfIaygH.jpg\" rel=\"nofollow noreferrer\">here</a> - you probably notice that it has a limited effect on hip size (yet it does).</p>\n\n<p>I read once an interview with a coach who recommends his bodybuilding trainees not to do too much of obliques training because it may be a hindrance on their way toward the V-shape. Yet, if you're not going for such contest, core workout for strength & stability is more important than avoiding another cm in your circumference.</p>\n"
},
{
"answer_id": 31137,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": true,
"text": "<p>Like I said in your other question. All three of those exercises effect your lower back, obliques, and some of your actual abdominals to a degree..i.e they all work your core. Since you're a beginner, no matter what you do, you will gain muscle where ever you do the work. In this case, you're doing back extensions (lower back), side-planks (your whole core, but primarily obliques, the muscles on the side of your torso and hence waist), and planks (entire core)...Since pants are sized based on the diameter of your mid waist in inches, even a very slight increase in muscle mass in this area will cause somewhere around 0.3-1.5 inches of difference and hence your pants will get tighter lol. So don't worry this is good, unless you plan on becoming a physique model in which case stop working obliques because they'll hurt your v-taper.</p>\n\n<p>I'm not gonna rant about it here, but why are you doing back-extensions? Please do some research regarding this exercise and come to the conclusion on your own how unnecessary and harmful it is..there are SO many better exercises you could be doing, which would all incorporate more muscle mass and strength, and spinal health.</p>\n"
},
{
"answer_id": 31139,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 0,
"selected": false,
"text": "<p>Gaining muscle after huge fat loss should be done slowly as it takes long time for your body to get accustomed to lower body fat level and could gain fat rather easily. Waist shouldn't increase from muscle gain significantly. Take regular measurements of waist and tights. **</p>\n\n<p>On the other hand most people that lift weights seriously have problems finding pants because of big tights. If you regularly squad/deadlift, you will soon have to forget about most \"skinny fit\" jeans and go towards \"loose fit\" or certain models of \"regular/straight fit\" jeans.</p>\n\n<p>** Fat gain is a major concern if you are above 15% bf - if so, try to maintain weight while training with bigger weights and consuming same amount of calories that you burn. After a while go for another cutting period to get to around 10% bf before focusing on muscle gain.</p>\n"
}
] |
2016/06/09
|
[
"https://fitness.stackexchange.com/questions/31131",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20490/"
] |
31,145 |
<p>Is it possible to improve or maintain your speed at any distance by doing the following:
Hard workouts 1-3 times every two weeks where 75% or more are races and the rest are race pace workouts.
Easy workouts 3-5 times a week.
Over a months average 12 runs, so its likely to be low mileage but many high intensity runs due to the races.</p>
|
[
{
"answer_id": 31133,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 1,
"selected": false,
"text": "<p>Since you have gained a noticeable amount of muscles while doing exercises for your obliques (obliquus externus abdominis), it makes sense that your waist circumference has minorly increased.</p>\n\n<p>In my opinion, you should look at it in a positive way because it represents the gains you've made, and anyway it's not gonna significantly increase anymore due to this muscle's structure. You can see some crazy obliques <a href=\"https://i.imgur.com/LfIaygH.jpg\" rel=\"nofollow noreferrer\">here</a> - you probably notice that it has a limited effect on hip size (yet it does).</p>\n\n<p>I read once an interview with a coach who recommends his bodybuilding trainees not to do too much of obliques training because it may be a hindrance on their way toward the V-shape. Yet, if you're not going for such contest, core workout for strength & stability is more important than avoiding another cm in your circumference.</p>\n"
},
{
"answer_id": 31137,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": true,
"text": "<p>Like I said in your other question. All three of those exercises effect your lower back, obliques, and some of your actual abdominals to a degree..i.e they all work your core. Since you're a beginner, no matter what you do, you will gain muscle where ever you do the work. In this case, you're doing back extensions (lower back), side-planks (your whole core, but primarily obliques, the muscles on the side of your torso and hence waist), and planks (entire core)...Since pants are sized based on the diameter of your mid waist in inches, even a very slight increase in muscle mass in this area will cause somewhere around 0.3-1.5 inches of difference and hence your pants will get tighter lol. So don't worry this is good, unless you plan on becoming a physique model in which case stop working obliques because they'll hurt your v-taper.</p>\n\n<p>I'm not gonna rant about it here, but why are you doing back-extensions? Please do some research regarding this exercise and come to the conclusion on your own how unnecessary and harmful it is..there are SO many better exercises you could be doing, which would all incorporate more muscle mass and strength, and spinal health.</p>\n"
},
{
"answer_id": 31139,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 0,
"selected": false,
"text": "<p>Gaining muscle after huge fat loss should be done slowly as it takes long time for your body to get accustomed to lower body fat level and could gain fat rather easily. Waist shouldn't increase from muscle gain significantly. Take regular measurements of waist and tights. **</p>\n\n<p>On the other hand most people that lift weights seriously have problems finding pants because of big tights. If you regularly squad/deadlift, you will soon have to forget about most \"skinny fit\" jeans and go towards \"loose fit\" or certain models of \"regular/straight fit\" jeans.</p>\n\n<p>** Fat gain is a major concern if you are above 15% bf - if so, try to maintain weight while training with bigger weights and consuming same amount of calories that you burn. After a while go for another cutting period to get to around 10% bf before focusing on muscle gain.</p>\n"
}
] |
2016/06/10
|
[
"https://fitness.stackexchange.com/questions/31145",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8485/"
] |
31,152 |
<p>Attempting body recomposition by cycling calories on workout/non-workout days... but, I can't find any sources that really agree on how many calories I need to eat. For instance here's two articles written by the same guy that give me an 800kcal difference between them:</p>
<p><a href="http://romanfitnesssystems.com/articles/calorie-calculations-for-body-recompositioning/2" rel="nofollow">http://romanfitnesssystems.com/articles/calorie-calculations-for-body-recompositioning/2</a>
<a href="http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/" rel="nofollow">http://blog.myfitnesspal.com/the-basics-of-body-recomposition-how-to-lose-fat-gain-muscle-at-the-same-time/</a></p>
<p>Now, one thing most of these calculations (including the above) have in common is the calories are based on your maintenance calories or BMR, plus some modifier for the muscle building.</p>
<p>However, basing it off your average maintenance calories seems like it should create an overall caloric deficit. So, if I normally burn 2,400kcal on an average day then I go weightlifting I'm burning an extra 500kcal for a total of 2,900kcal. Yet a formula that adds 15% to maintenance would only have me eating ~2700kcal for a roughly 200kcal deficit. (And that's assuming I don't do extra cardio!)</p>
<p>So, is it basically a matter of beating your "maintenance" so your body knows you have enough to maintain itself and will build muscle? Or should it be more than my actual calorie burn, meaning I should calculate/track calories I've burned and try to eat a little more than that? (I have a Jawbone UP3 fitness tracker, so the latter is doable... I just need to figure out the right thing to do.)</p>
<p>I'm also still a beginner and fairly overweight, so I know things work a little bit in my favor on this... but I'd like to optimize so I can improve faster, and get in the right habits for when I'm thinner/fitter.</p>
|
[
{
"answer_id": 31153,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 0,
"selected": false,
"text": "<p>Yeah I was wondering the same thing a few years back. But let's just reason this out here. So, in order to build something, anything, you need something to build it with. That's obvious right? You can't build a brick wall without bricks or a staircase without stairs. Now, let's say you order 1,000 bricks and you want to build a wall with 900 bricks. Assume, on the way over, from shipping, about 150 bricks are lost so now you have 850 bricks. Well, can you now build a 900 brick wall ? No.</p>\n\n<p>Similarly, at least if you're thinking purely in terms of calories in vs calories out, then you need to beat your calories burned. Your maintenance calories, i.e your resting metabolic rate, is how many calories your body burns on average in one day, even if you were to not do anything. Well, even if you overcome this number with food, what is your body going to use to build itself if it doesn't have anymore calories left since you exercised and burned, lets say 500 more calories? It wont. </p>\n\n<p>For example, think of it the reverse way, when bodybuilders are cutting for a show, or a gym rat is cutting to get leaner, why do they add additional cardio? Obviously to burn more calories.</p>\n\n<p>Your body can't build muscle if it doesn't have the ingredients in the first place because they were burned up doing other things. But to be fair, it isn't so black and white. Yes, calories in vs calories out plays a huge role, but so does protein synthesis. In fact, this is the most important process when you're trying to build muscle. For example, let's say you start to eat over maintenance, (by the way, it's usually recommended that you eat 16-20x per lbs of bodyweight for weight gain, while 14-15x for maintenance, so this alone should answer your question, look online). Well, if most of these calories are from carbs and fats, then you're not going to invoke protein synthesis. Remember, all muscle building is, on a technical level is Protein Synthesis vs Protein Breakdown. To invoke protein synthesis, you guessed it, you have to consume a lot of protein, manipulate insulin correctly, and make sure your diet lets you consume the max amount of amino acids, as well as lots of sleep. </p>\n\n<p>In addition to your actual question, whatever you do, DO NOT listen to any post on myfitnesspal regarding fitness or even diet, the quality and accuracy of the articles are actually horrifying. I should also mention that while it is good that you're trying to look up information on your goals online, the best way to accomplish your goal is through time with experimenting and seeing what works best for your body, it is unique to you. Some guys can get massive with pop tarts and coca cola, while some will look like a sumo wrestler the second they even look at white rice (look up insulin sensitivity if you want to \"optimize\"). There is NOTHING that will beat pure hard work in the weight room combined with lots of and lots of quality food, I wouldn't even start counting until after a few months of figuring out how your body responds to weight training. Just my opinion.</p>\n"
},
{
"answer_id": 31157,
"author": "Willi Mentzel",
"author_id": 18292,
"author_profile": "https://fitness.stackexchange.com/users/18292",
"pm_score": 0,
"selected": false,
"text": "<p><strong>Short answer:</strong> you have to consider the actual calories (the remaining amount after burning calories off).</p>\n\n<p><strong>Example:</strong>\nLet's say I ate 2800kcal, burned 500kcal off and I need calculated 3100kcal to gain weight. On this day I won't gain muscle theoretically, because 800kcal are missing for that goal. </p>\n\n<p>But one day does not matter. Always talke your weekly average calories into account!</p>\n"
},
{
"answer_id": 31179,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 2,
"selected": true,
"text": "<p>The problem here is what you are defining your \"maintenance\" as. </p>\n\n<p>I assume you've found a magic maintenance calculator, plugged in your details and got a number? In that case you want to add calories burned through training on top of that. What you need to worry about is total calories burned in your day. If you go above that you gain weight, if you go below that you lose it.</p>\n\n<p>However the reality isn't that simple. Building muscle isn't an exact mathematical formula (it's not just \"if I eat above maintenance I can build muscle, otherwise I can't\"), your body is constantly simultaneously building muscle and breaking it down as a continuous process. When you do weight training you signal your body to build more than it breaks. When you eat in a surplus the signals are stronger. If you are in an overall deficit the rate of muscle gain is either the same as or normally a tad lower than the rate of muscle loss. Also, this means that the instant you eat a meal, even if you are overall eating under maintenance over the course of the day, at that point after the meal your rate of gain is higher than rate of loss. Once that influx of calories runs out things change. etc.</p>\n\n<p>If you want to change body composition, think of it like tending a garden. You can't force changes to happen when you like, regardless of what your calories do. Just focus on making all the conditions right, and your body does the rest as and when it feels like it, in very random and sometimes inexplicable ways (you may not gain any muscle for months, then one month suddenly gain 2kg etc).</p>\n\n<p>Keep at it over a long period of time = success.</p>\n\n<p>Few pointers:</p>\n\n<ol>\n<li>As on overweight beginner, it's very likely for a short period of time you can build muscle at the same time as losing weight.</li>\n<li>Calorie calculators are very inaccurate, and only useful as a <strong>starting point</strong>. The best tool to determine your caloric needs is a weighing scale. Weigh yourself daily, and take a weekly average. If the scale is going up you week to week are in a surplus, if it's going down you are not. Adjust calories only once every few weeks, and check the results.</li>\n<li>Don't try to control exactly what's happening, it will be frustrating and not beneficial. Just make the conditions right.</li>\n</ol>\n"
}
] |
2016/06/10
|
[
"https://fitness.stackexchange.com/questions/31152",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6544/"
] |
31,162 |
<p>I have gone through multiple transformations from fat to fit to fat to fit to fat. I did many things until I found the ketogenic diet which worked great for me.</p>
<p>When I am on a ketogenic diet, I am extremely dedicated. Workout 5 days a week, drink no alcohol, extremely disciplined about my food, literally no cheating. Sleep on time, wake up early, drink plenty of water, socialise less, or even when I do hang out with friends, I eat clean.</p>
<p>I switch back to a normal diet after achieving my target weight because of family and cultural reasons with a view that I will maintain my weight with exercise and clean eating habits in a normal diet.</p>
<p>However when I am on a normal diet, where the expectation is to do everything in moderation, it clearly doesn't seem to work for me. I socialise as normal which is largely around drinking and eating the good food. </p>
<p>When I do that I don't feel motivated to work out as I am not eating clean anyway and then this goes on for months and slowly I have gained all my lost weight back again and the only way to discipline myself is to go back on a ketogenic diet.</p>
<p>The weight gain greatly affects my moods and my moods greatly affect my motivation to workout or do anything and I resort to eating junk. And it's a vicious cycle!</p>
<p>I need something that I can do long term and not have to struggle with this. </p>
<p>My near and dear ones tell me it is self discipline and will power, but I know it's not that there is something more. Why when I can stay disciplined for over 8 months at a time on a ketogenic diet, can't do it in a normal diet?</p>
<p>Are there others who have gone through the same? How do you guys do it?</p>
|
[
{
"answer_id": 31171,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 2,
"selected": false,
"text": "<p>In order to stay on track - you must set proper measurable goals. Define your goal as specifically as possible and write them down - weight, body fat, circumstances of different parts. Calculate your caloric needs and start keeping a food diary. And plan your days accordingly. If you don't plan, it's easy to lose focus and do things you regret.</p>\n\n<p>I could recommend you two books on the topic of setting proper goals. One is \"Burn the Fat Feed The Muscle\" that has a section specific on how to do it for weight loss / muscle gain and also has tons of other proper advice. Other is \"Psycho-Cybernetics\" by Maxwell Maltz which is more general.</p>\n\n<p>You asked for my opinion on Ketogenic diets. I actually like them quite a lot. Well, not exactly Ketogenic - when I'm losing fat, I'm going on very low carb diet but probably not Ketogenic as I try to eat lot's of vegetables and some low-carb fruit (like some berries or a piece of apple).</p>\n\n<ol>\n<li>As your body tries to use as primary energy source the type of macronutrients you are consuming most. So when you are on low-carb diet, that is fat and it starts using fat (including your own) more enthusiastically. This is part of the reason you are not as hungry - your body just uses more of the fat as it now does 24/7 instead of \"asking you\" for more carbs. When you are on moderate/high carb diet, the primary energy source is carbs, and they are just so easy to process - who would bother breaking down fat if you have sugar around!</li>\n<li>Your blood sugar is stable. You are not as moody which further helps you control appetite. Also helps you stay on track. You have noticed yourself it's harded to staying focused and training almost every day when on higher carb diet.</li>\n<li>Your insulin sensitivity improves a lot (which is a major problem when\nyou have excess fat). This makes you more effective on handling more calories even if you overeat. If however you overeat with carbs, combined with the low insulin sensitivity, it is a recipe for storing that whole huge meal as fat. Insulin sensitivity is one of the reasons fat people get fatter easier and eventually develop diabetes.</li>\n<li>Low carb diets make food choices quite simple. Your main problem becomes \"what should I have as with my steak/sausage/burger patty/eggs\". Which ideally ends up being some vegies and a bit of sauce like mustard/ketchup :)</li>\n</ol>\n\n<p>The main concern with low carb diets is if you consume too much processed meats, which are not healthy at all. I'd strongly advice you to stick to less processed food most of the time and eat lots of fish. Try to get free-range eggs and higher quality food if you can afford it. Also, it could be a concern if you completely cut out veggies and fruit from it. And I personally have a training high-carb day in the week where I try to match my calories to be a bit higher than the average of my total daily expenditure. Out of 4-5 meals on that day, I have one that I could eat some cheat food if I really crave (pizza/beer/ice-cream) but generally it's just enough to have some fruit, some nice bread and other foods I generally miss. So this makes it quite impossible to stay in ketogenic state, but the fact that it's all planned makes it really hard to get out of track.</p>\n\n<p>I hope this helps.</p>\n"
},
{
"answer_id": 31177,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>Not a popular answer but you have found the problem with \"dieting\" by putting yourself into a state where you perceive it as \"less fun\" or \"different from the norm\" you are bending your will and having to try hard to maintain it.</p>\n\n<p>A good diet doesn't need to be maintained. You need to adjust your diet to meet your lifestyle goals and then accept those portion sizes and those foods as the norm. For the rest of your life. </p>\n\n<p>I'm not implying you should never go out and eat a whole portion of fried chicken. Everyone needs to binge in moderation once in a while. But, the majority of your diet should be clean. </p>\n\n<p>If you are using a cut/bulk cycle like a lot of weightlifters/powerlifters do then a keto diet is great! You significantly lower your body fat percentage faster when using a keto diet compared to a conventional diet (for all the reasons ddinchev pointed out in his answer). Again, this is a lifestyle choice and requires strict control of calorie intake and potentially you having to use a calorie tracker for a significant part of your future to help. </p>\n\n<p>There is a psychological aspect in this that is clear but I am not experaicend enough to explain beyond this: A known-good diet that has strict structure (like keto) is easier to maintain as a routine than a more \"open-plan\" diet where you can pick and choose what you eat. It's a simple question of what is/is not allowed and in what volume. Keto usually limits calorie intake well and conventional diets can have a lot of hidden calories. </p>\n\n<p>Final note on eating 'clean': You can put on muscle if you are not eating clean. Is it optimal? No. Is it healthy? Not really. Does it happen? Yes. Its a simple as calories in vs calories out. You take in more than usually and work out to spend those extra calories and your body will grow and develop using the food as fuel. </p>\n"
},
{
"answer_id": 33802,
"author": "Gala Well",
"author_id": 25289,
"author_profile": "https://fitness.stackexchange.com/users/25289",
"pm_score": -1,
"selected": false,
"text": "<p>Here is what my long life experience and lots of my own research show.\nAs soon as person overweight it means there is a problem, health issue. Mostly it linked to sweets - all kinds of sugars. The bad news is that sugar is more addictive than anything else. The serpent tempted Eve with apple. \nIt means being addicted we need to stay clean of it all our life and it never gets easier.\nSo the thing is to find your own lifestyle and keep it. How to find and keep - its another story.</p>\n"
}
] |
2016/06/11
|
[
"https://fitness.stackexchange.com/questions/31162",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21622/"
] |
31,163 |
<p>I am at a loss as to why I still can't swim.</p>
<p>During a college swim class taught by the school's men's varsity swim coach (at a Division I program in the United States), we learned all the building blocks of swimming. We did lots of breathing practice, learning how to take a stroke, then put it all together to do half-laps and full-laps.</p>
<p>I practiced a great deal, and perfected my breathing technique and was able to swim laps. </p>
<p>But after the semester, he told us that we can't take advanced swim class, because that's all done at the deep-end of the pool, and that there's no intermediate training to help us get to that level of swim. I never got better at this college swim course, even after plenty of personal training swim sessions at my local gym.</p>
<p>My problem is: Once I attempt to swim in the deep end, I somehow can't tread water, and so I always sink, and panic and need to be rescued, either by friends or trainers.</p>
<p>Has anyone ever experienced this phenomenon? </p>
<p>Is it a quick fix? Do I just need to add on the skill-set of treading water?</p>
<p>I feel that I've tried everything already - I've practiced treading water in my friends' pools many times. I always sink. Everyone's confused about why I can't do it. </p>
|
[
{
"answer_id": 31192,
"author": "Xplodotron",
"author_id": 21648,
"author_profile": "https://fitness.stackexchange.com/users/21648",
"pm_score": 2,
"selected": false,
"text": "<p>Well two days and no answers (though a few comments asking for clarification). So here's my two cents:</p>\n\n<p>As you have experienced, treading water is quite different from swimming. It's definitely a different skill. </p>\n\n<p>As a child I learned to swim underwater well before learning any proper swimming strokes. I would pretend I was a seal. Eventually I learned to tread water (similar to babies and dogs and deer) because when you are completely submerged you learn to \"scull.\" Think of how a bird's wing does not just flap straight up and down but does a graceful little semi-twist at the top and bottom of each stroke. When treading you \"flap\" side to side like a hummingbird. You also learn to flutter kick (short rapid kicks with a little knee bend at the end of each kick).</p>\n\n<p>Ironically, it can be harder to learn to tread water if the water is too shallow. If you don't have enough room to extend your legs and flutter kick then you wind up tucking your legs in and then you have to rely on your arms much more.</p>\n\n<p>So, I would recommend: first: swim underwater a lot and come up for air in the shallow part so you don't drown. Feel how to drive yourself through the water while you are completely submerged. It's different than surface swimming where half of your stroke is actually above the water line. (Underwater swimming might help you get over any fears too, as you realize just how long you can last before you do drown.) Second: go to where your head is just below the surface (so you can jump up from the floor if you sink) and try sculling and flutter kicking. Hold the edge of the pool with one hand if you feel you are sinking too much.</p>\n\n<p>Don't feel bad! You'll get it soon! And please don't drown.</p>\n"
},
{
"answer_id": 31201,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>A different take, here is a simple progression you can practice. You should start in the pool and at a depth where you can push off the bottom to the top relatively quickly but cannot touch the bottom without going completely underwater by ~30cm. </p>\n\n<p>With the below progressions, once you can comfortably do 3 sets of 20 seconds then add the next. </p>\n\n<ol>\n<li>Hold onto the side of the pool with arms as horizontal as possible. Use only your legs to flutter kick and push your torso up.</li>\n<li>Practice in the shallow end pulling your knees up and using breaststroke movements to hold your torso vertical and hovering above the bottom of the pool.</li>\n<li>Use a pool float and repeat the exercise from 1. again. This should be harder and help you get over the fear aspect.</li>\n<li>Start with 3. and then release the float, use your hands in the same motion as 2. and tread water. Remember the movements of flutter kicks and circles with your hands. </li>\n</ol>\n"
},
{
"answer_id": 33186,
"author": "người Sàigòn",
"author_id": 24550,
"author_profile": "https://fitness.stackexchange.com/users/24550",
"pm_score": 0,
"selected": false,
"text": "<p>Instead of trying to teach you the swim progression, I will try to address the issue you face and suggest how you may seek help.</p>\n\n<p>Many swimmers actually would sink if we just let go (myself included). So, you're not alone- no worries that you're different here.</p>\n\n<p>It does seem that you have some panic/fear in there and \"the deep end\" sounds like some prohibitive space only meant for super swimmers. It shouldn't be that way. Once you are able to really swim, it should all be the same for you regardless of deep or shallow. While the deep end is faster, that difference is not of concern at this stage for you. </p>\n\n<p>Perhaps try to slow down your strokes and use the wall to help you at the deep end. Slowing down will help you sense what it is you're doing much better and help you have control over your body. Do a few strokes, then stop at the wall, continue to add until you're confident. Slow it down like a meditation. Set specific distance to know you will stop and hold on to the wall comfortably. </p>\n\n<p>Your experience with the coach also sounds very strange and somewhat discouraging. </p>\n\n<p>Let's help you get away from all the negatives first:</p>\n\n<p>Swimming does have a lot to do with overcoming the \"strangeness\" feeling of your body's slow reaction time in water. The slight weightlessness sense means your body needs to re-learn how it moves and place itself in the water for maximal streamline, for minimizing drag, and effective propulsion when you swim. </p>\n\n<p>The opposite takes place when you tread water in terms of maximizing surface area so that you sink more slowly. For example, if you slightly lean back a little while treading, you need less propulsion to keep afloat then if you keep a straight up/down body.</p>\n\n<p>Local swim pools often have lifeguards who do not have very deep technical experience teaching classes. I suggest you find a swim coach from a club or team and ask the coach to watch and give you some pointers. These coaches should be able to pick out at least 3 items for you to work on at the very first look.</p>\n\n<p>For example, if you are too tense, the coach should be able to see that immediately. Being too tense would often result in situations similar to what you described.</p>\n"
}
] |
2016/06/12
|
[
"https://fitness.stackexchange.com/questions/31163",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21625/"
] |
31,167 |
<p>I am currently on a workout plan. for lunch I have one pouch of tuna and one whole avocado. I am getting a little sick of tuna. Can I replace my pouch of tuna and avocado for a protein shake? </p>
<p>The protein powder that I have, if I have two scoops-
has 1 gram of sugar, 50 grams of protein and is 220 calories- I also have it with water instead of milk. </p>
|
[
{
"answer_id": 31169,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 2,
"selected": false,
"text": "<p>It's hardly possible to give you a handy tip without referring to your whole diet program, and it also depends on the type of protein shake you take (whey or blend), but in general, both gives you a decent and clean portion of protein and you can rely on the first as much as you can rely on the second.</p>\n\n<p>On the one hand, consuming a lot of tuna on daily basis is considered problematic due to the high level of mercury in it. On the other hand, protein shakes, especially with water, don't make you satiated at all, so if you're on a low calorie intake diet, consider eating vegetables around that time.</p>\n"
},
{
"answer_id": 31172,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<p>Tuna is very high in protein and certain amino acids such as leucine (most essential BCAA for protein synthesis, i.e to build muscle), vitamin b-12 and a decent amount of potassium. Avacados are high in healthy fats, slow burning carbohydrates and a bunch of other minerals and vitamins. </p>\n\n<p>So if you were to switch these two for a protein shake, you would be sacrificing some healthy fats and healthy carbohydrates for a little more protein. This really depends on your goals, if you're trying to build muscle, I wouldn't make the substitution since your effectively sacrificing calories as well. If you are trying to lose weight, this wouldn't be such a bad idea.</p>\n\n<p>It is important to remember though that whey protein supplements are exactly that, supplements. They should supplement what you are deficient in that you can not get through your regular diet. </p>\n"
}
] |
2016/06/12
|
[
"https://fitness.stackexchange.com/questions/31167",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21630/"
] |
31,168 |
<p>Female, 15, 110 pound, 5'3"
Goal: smaller figure and toned body </p>
<p>I've started weight training about a week now. I start with a very light weight 1kg for arms. The next day it became very sore and after 3 days the soreness was gone but to only end up with big arms. It increases at least half of an inch bigger. I trained my legs and now they're sore and massive. What to do? Continue or stop? Is it true that u become bigger before u become smaller? </p>
|
[
{
"answer_id": 31170,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 3,
"selected": false,
"text": "<p>Your muscles haven't gotten any bigger, they are slightly swollen (or \"pumped\") after your workout, because of inflammation. This is a standard response of your body to this new challenge you are throwing at it. If you keep training, at some point this effect will last only few hours after working out, if at all. Because your body would have adapted and gotten used to handling your workouts.</p>\n\n<p>As a female, you likely will not be able to gain any significant amount of muscle, no matter how heavy you train. And even if your goal is to gain some muscle - it won't happen overnight. It is a slow process that takes lots of time and you are in complete control of it. Building some muscle will help you have well defined \"toned\" figure. Only gaining fat can drive you away from your goals - and weight training is helping you to go in the other direction.</p>\n\n<p>So bottomline is - keep training most importantly - keep challenging yourself. If something feels easy, it in fact is too easy and most likely doesn't help you make progress.</p>\n"
},
{
"answer_id": 31173,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>To insinuate that after such a short time doing weights with very minor resistance that your are now "big" could be construed as insulting to people who would hack off a limb to put a inch on our arms/legs/chest/back within that timeframe.</p>\n<p>As correctly pointed out, you have a "pump". This happens in a major way during exercise and lasts afterwards to some extent as you repair your muscles and build more. The only way to track progress is with a measuring tape and you are unlikely to see any major change in your body shape while working out as the change is so minor. It is worth noting that psychology plays a big part in self-perception here, always get a second, third and forth opinion (reddit's r/progresspics can give you some indication/help).</p>\n<p>Thank you for setting your targets clearly. Those goals are achievable but you need to understand what the 'real world' implications of those goals are.</p>\n<h3>Goal 1: Smaller Figure</h3>\n<p>How to achieve: Monitor your calorie (and macronutrient) intake and simply eat less than you use up. Websites like IIFYM.com can help you set your target calories and apps like myfitnesspal help you track daily.</p>\n<h3>Goal 2: Toned body</h3>\n<p>How to achieve: This is achieved with increasing muscle size and decreasing body fat. Tone is a myth, it simply doesn't exist, you only have fat and muscles. To achieve the "toned" look you need to have a balanced program of lifting weights and cardiovascular exercise (Ask here for a program if you want!). Pair that with a diet to reduce your body fat percentage and you will get the "toned look".</p>\n<h3>Side Note: Soreness</h3>\n<p>This is called DOMS (Delayed Onset Muscular Strain). Basically, you did something your body isn't used to and your body is working overtime to repair itself, it is not a injury; if you go for a 5 minute run you may notice that the ache vanishes as blood pumps round your system. Keep training, warm up and cool down properly and they will pass with time.</p>\n"
}
] |
2016/06/13
|
[
"https://fitness.stackexchange.com/questions/31168",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21631/"
] |
31,181 |
<p>I have gone through many questions on this site and others, but, I can't find exactly what exactly I'm looking for, so, I am asking it again here.</p>
<p>I am a 23 year old male. I am trying to gain at least 10-12 kg. I am looking for a healthy <strong>VEGETARIAN (only) diet chart</strong>. I am doing regular 1 hour workouts daily in a gym. </p>
<p>My current diet is:</p>
<blockquote>
<p>Morning -: 4 Bananas and 1/2 lt. Milk before going to Gym</p>
<p>Breakfast : 2 chapatis</p>
<p>Lunch : 4 Chapati, 1 cup of Rice, Salad, some vegetables</p>
<p>Dinner : 5-6 chapati , 1/2 Milk</p>
</blockquote>
<p><strong>NOTE: I am a Software Engineer (Programmer) so its not possible for me to Eat all the time in office.</strong> </p>
<p><strong>Can you suggest a vegetarian diet chart to gain 10-12 kg weight. My current weight is 55kg.</strong></p>
|
[
{
"answer_id": 31182,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": false,
"text": "<p>Let's break it down. Credit:myfitnesspal & reddit</p>\n<p><a href=\"https://i.stack.imgur.com/E7XpS.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/E7XpS.jpg\" alt=\"Holy crap that's a lot of carbs\" /></a></p>\n<p>This is bad for a whole host of reasons:</p>\n<ol>\n<li><p>Micronutrients? One serving of salad and veg is not enough. You need to have more variety or get a multivitamin in there. This WILL NOT address your low mineral intake though.</p>\n</li>\n<li><p>Macronutrients? Broken down your carb/protein/fat ratio is 1/0.18/0.12 which is abysmal. Far too much carbohydrates and far too little protein. Your body will struggle to build muscle using that fuel breakdown; you simply need more protein.</p>\n</li>\n</ol>\n<p>Rather than put you down any more, let's focus on what you need to do:</p>\n<h2>How do I make a meal plan that is good?</h2>\n<p>The best meal plan is always going to be the one that you create yourself. It is important that you take ownership of your meal planning - it will be easier to adhere to and easier to hold yourself accountable if you can't abdicate the responsibility onto someone else making your eating choices for you. Consistency is the most important part of getting results when changing your diet, and the easier it is for you to be consistent, the better.</p>\n<p>One of the most important factors in making dietary changes stick is that they not be too drastic. This is another reason it's important that you create your own meal plan - no one knows what foods you like better than you do. Including as many foods that you already know that you like is crucial to promote adherence.</p>\n<p>A simple and straightforward process for creating a meal plan might go something like this:</p>\n<ol>\n<li><a href=\"http://www.reddit.com/r/Fitness/wiki/getting_started#wiki_fixing_your_diet\" rel=\"noreferrer\">Calculate your approximate calorie</a> and <a href=\"http://www.reddit.com/r/Fitness/wiki/faq#wiki_how_do_i_calculate_my_macros.3F\" rel=\"noreferrer\">macronutrient needs</a> (more on this later).</li>\n<li>Make a list of foods and recipes that you already know that you like. Use Google or <a href=\"https://www.reddit.com/r/Fitmeals\" rel=\"noreferrer\">/r/Fitmeals</a> to find additional ideas.</li>\n<li>Use resources like <a href=\"http://www.myfitnesspal.com/\" rel=\"noreferrer\">MyFitnessPal</a> and nutritional labels at the grocery store to calculate the nutritional content of the foods from Step 2. If you're trying to do this on a budget, this is also a good time to calculate the cost of each food.</li>\n<li>Arrange your foods and recipes until your calorie and macronutrient needs from Step 1 are met. A common way of doing this is the <a href=\"http://healthyeater.com/flexible-dieting\" rel=\"noreferrer\">"If It Fits Your Macros" or "flexible dieting"</a> method.</li>\n<li>Enjoy your delicious food.</li>\n</ol>\n<p>A note about eating the same thing every day: This is a really easy way to ensure you are always hitting your calorie and macronutrient requirements, however, it is not for everybody. Some people will get bored with this method and their adherence can suffer as a result. Feel free to create multiple different meal plans for different days that all meet your nutritional requirements</p>\n<h2>How do I calculate my macros?</h2>\n<p>"Macros" is short for macronutrients. These include dietary carbohydrate, protein, and fat. Alcohol is a fourth macro, but it is not usually budgeted for on it own and its consumption typically comes at the expense of the carbohydrate allotment. Key to setting up your macro split is <a href=\"http://www.reddit.com/r/Fitness/wiki/getting_started#wiki_fixing_your_diet\" rel=\"noreferrer\">knowing your total calorie intake needs</a> and the fact that protein and carbohydrates have ~4 calories per gram, while fat contains ~9 calories per gram. (Alcohol clocks in at ~7 calories per gram.) While everyone will have different needs and preferences for their macronutrient breakdown, the following is a generic guide to get you started. We calculate macros from the ground up, but always in the context of total calorie intake.</p>\n<p><strong>Protein</strong></p>\n<p>Protein intake is the starting point. If calories are king, protein is queen. There is a large body of evidence emerging that shows adequate protein intake as a key element to achieving body weight and composition goals. (<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/22935440\" rel=\"noreferrer\">1</a>)(<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/12174324\" rel=\"noreferrer\">2</a>)(<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/23446962\" rel=\"noreferrer\">3</a>)(<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/19927027\" rel=\"noreferrer\">4</a>)(<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/23645387\" rel=\"noreferrer\">5</a>)(<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/23221572\" rel=\"noreferrer\">6</a>)(<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/18469287\" rel=\"noreferrer\">7</a>)(<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/24472635\" rel=\"noreferrer\">8</a>)</p>\n<p>One gram of protein per pound of body weight (1 g/lb) or 2.2 grams per kilogram (2.2 g/kg) is the traditional recommendation 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.html\" rel=\"noreferrer\">suggested range</a> spanning 0.45-1 g/lb (1.0-2.2 g/kg) of total body weight.</p>\n<p><strong>Fat</strong></p>\n<p><a href=\"http://en.wikipedia.org/wiki/Essential_fatty_acid\" rel=\"noreferrer\">Fats are essential</a> for many bodily functions including metabolism, brain function, and hormone production. For this reason, and despite decades of the low-fat dieting trend, fat calories are not "worse" than other calories. After your essential fatty acid needs are met in the diet, the remaining allocation for fat intake is largely determined by personal preference. A general rule of thumb and good starting point is 0.4 g-0.5 g/lb (0.9-1.1 g/kg) of total body weight.</p>\n<p><strong>Carbohydrate</strong></p>\n<p>Now that the essential macros have been calculated, we must refer back to the goal calorie intake to tie it all together. As such, the remaining allotment for carb intake is determined by subtracting your goal protein and fat intakes from your calorie intake. Basically, whatever caloric intake is left over after determining your protein and fat needs is met by carbohydrate consumption. So your goal carb intake in grams = [Goal calories - (Px4 + Fx9)] ÷ 4 where P and F are target grams of protein and fat, respectively. This result can range from 0.0-2.2 g/lb (0-4.8 g/kg) of total body weight and beyond depending on performance needs and personal preference.</p>\n<p>To give an example of this process, let's look at a typical scenario: Billy is 22, 5'9 (175 cm), and 175 lb (79 kg) and works out 3x/week. His estimated TDEE is 2450, but he wants to lose fat and gain muscle, so he is taking the <a href=\"http://www.reddit.com/r/Fitness/wiki/faq#wiki_can_i_lose_fat_and_build_muscle_at_the_same_time.3F\" rel=\"noreferrer\">advice given above</a> and planning to consume 1890 calories daily. Using the suggestions above, Billy decides he should aim for 140 g protein (0.8 g/lb), 70 g fat (0.4 g/lb), and 175 g carbs (1 g/lb).</p>\n<p>Remember that protein is the cornerstone of any macro split. Once you set your protein goal, the remaining allocation of fats and carbs is largely personal in nature. Given matched protein intakes, <a href=\"http://www.reddit.com/r/science/comments/x994l/westerners_burn_as_many_calories_as/c5kegb9\" rel=\"noreferrer\">diets differing in fat and carb make-up do not perform any differently in terms of weight or composition changes</a>. Don't be afraid to experiment with different intakes to find the set up that works best for your goals.</p>\n<p>It's important to base your macro calculations on your own body stats - <a href=\"http://www.nutritionandmetabolism.com/content/6/1/12\" rel=\"noreferrer\">especially protein</a>. Calculating macros as a percentage of calorie intake can create situations where some intakes are inadequate or overkill. Also, if you are significantly overweight, using your total body weight would be inappropriate for this activity and would heavily skew your macro split. In this instance, instead base your calculations on your lean body mass. Conversely, if you are significantly underweight, you may instead want to use your goal body weight.</p>\n<h2>How do I estimate my calories?</h2>\n<p>Now that you know all about macronutrients/caloric needs of the body, a question that's often asked is:</p>\n<p><em>"I don't make my food, how do I calculate it?"</em></p>\n<p>The reasons for this range from "I live at home/college/with a significant other who is the cook" to "I live in hotels for work/am a food critic". Regardless, learning to estimate how much you're eating is a skill everyone should have.</p>\n<p><strong>Use a Calorie Counter's "Meal" function</strong></p>\n<p><a href=\"http://www.reddit.com/r/Fitness/wiki/resources\" rel=\"noreferrer\">Many sites</a> have pre-entered estimates from other users already in their respective databases. Use this until you feel comfortable with foods you know. Familiarity with sizes/numbers is the best way to learn how to estimate what you're eating.</p>\n<p><strong>Use "rule of thumb" charts</strong></p>\n<p><a href=\"http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1987\" rel=\"noreferrer\">SparkPeople</a> has the most well-known of these charts, but they are everywhere on the Internet. The same basic concept is here as with using an actual calculator, but it doesn't require as much repetition to learn. You can even carry cheat sheets with you, or just leave them at work.</p>\n<p><strong>Use "real-life" objects as portion size estimators</strong></p>\n<p>It's much easier to estimate sizes if you have something to relate it to that you deal with every day. Whether that be an <a href=\"http://remakemyplate.com/wp-content/uploads/2012/06/serving-portion.jpg\" rel=\"noreferrer\">unrelated set</a> of objects that you can visualise, or a <a href=\"http://topsytasty.com/wp-content/uploads/2012/02/Serving-Size-of-Common-Foods1.jpg\" rel=\"noreferrer\">set of objects you deal with every day</a>, knowing that the meal the waiter just dropped in front of you is roughly 2 cups of potato and a pound of steak makes it much easier to either use your online calorie counter, or your rule of thumb.</p>\n<h2>Finally, Can I still get strong if I am a Vegetarian / Vegan?</h2>\n<p>Yes. Protein requirements vary, but you will probably want to consume a protein supplement in addition to your normal diet if you are strength training. Rice protein, hemp protein, and gemma pea protein are good options, as is soy. Egg or whey protein is ideal if that is allowed.</p>\n<p>There are certain important factors to keep in mind when considering vegetable protein. <a href=\"http://en.wikipedia.org/wiki/Protein_Digestibility_Corrected_Amino_Acid_Score\" rel=\"noreferrer\">PDCAAS</a>, the FAO/WHO standard for determining protein quality, considers soy protein to be just as useful as whey or animal protein. Unfortunately, recent <a href=\"http://jn.nutrition.org/content/127/5/758.full.pdf#page=1&view=FitH\" rel=\"noreferrer\">research suggests</a> that measurements such as <a href=\"http://en.wikipedia.org/wiki/Biological_value\" rel=\"noreferrer\">BV</a> and PDCAAS do not take into account important factors such as anti-nutritional factors and chymotrypsin inhibitors. These anti-nutritional factors limit the extent to which your body can utilize the protein and are commonly found in soy and other vegetable protein isolates. Thus, it is important to keep in mind that you may require a higher dosage of vegetable protein to gain the same effect.</p>\n<p>If you aim for a more moderate but still adequate protein intake (1-1.2 g/kg bodyweight or lean mass), then you can achieve this through a healthy and smart diet. Just be aware to eat varied sources for a more complete distribution of amino acids.</p>\n<p>Check out <a href=\"https://www.reddit.com/r/veganfitness\" rel=\"noreferrer\">/r/veganfitness</a> for more info.</p>\n<h2>High Calorie Complex Foods</h2>\n<p>Here is a list of foods to consider if you are looking to bulk:</p>\n<ul>\n<li>Almonds</li>\n<li>Pumpkin Seeds</li>\n<li>Peanut Butter</li>\n<li>Greek Yogurt</li>\n<li>Wholegrain rice/pasta and potatoes (sweet/normal)</li>\n<li>Beans (black beans are great)</li>\n<li>Lentils</li>\n</ul>\n<p><a href=\"http://nutritiondata.self.com/foods-000078000000000000000-w.html\" rel=\"noreferrer\">Full list of foods listed by protein amount is here (ignore anything with meat in)</a></p>\n"
},
{
"answer_id": 31183,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 1,
"selected": false,
"text": "<p>Your diet is like 85% carbs. I mean yeah you can gain weight like that, but it's just fat and bloat. From your diet, I take it that you're indian. Indian cuisine(it's a big country, I know) is generally terrible for your health since it's carb-based either on rice or some kind of bread(like chapati, as you eat quite a bit of).</p>\n\n<p>Your protein intake is slim to none; a little from the veggies and milk, but it is perhaps 5-10% of your intake whereas it should be 30-40% if you want to build somewhat lean mass. </p>\n"
},
{
"answer_id": 31190,
"author": "user21651",
"author_id": 21651,
"author_profile": "https://fitness.stackexchange.com/users/21651",
"pm_score": -1,
"selected": false,
"text": "<p>your weight is only a matter of calories (as shown by medical research and basic thermodynamics). the amount of fat, carbs, sugar and protein are irrelevant. every 3000 calories is approximately 1 lb. the average person burns 10 * weight (in lbs). at 121 lbs (55kg) you would burn 1210 Calories per day just sitting there. any exercise will detract from that. so if you run for an hour and burn 500 calories, you'll need to eat 1710 calories to not lose nor gain weight. simply eat more to gain more weight. if you add 1000 calories per day, you'll gain approximately 1 kg (2.2 lbs) per week. it'll take 10 weeks to add the weight you want.</p>\n"
}
] |
2016/06/14
|
[
"https://fitness.stackexchange.com/questions/31181",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21642/"
] |
31,184 |
<p>About 6-8 weeks ago I started have a green drink/protein shake for breakfast lunch and sometimes dinner. I eat meals on the weekends. I have a few beers. I exercise 5-6 days a week, usually during about 400-500 calories doing some form of cardio and also light weights 2-3 time per week. I was 211 lbs when I started and went to about 199 lbs in 2 weeks or so. Pretty much same routine over the next 6 weeks but weight hasn't budged one bit. My calorie intake is much lower than before the shakes and I am exercising more...why am I not losing weight?</p>
<p>The shake consists of 1 scoop of each of these + 12oz water, ice and a banana:
<a href="http://rads.stackoverflow.com/amzn/click/B00K7ICBMK" rel="nofollow">https://www.amazon.com/gp/product/B00K7ICBMK/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1</a>
<a href="http://rads.stackoverflow.com/amzn/click/B004GSKZQQ" rel="nofollow">https://www.amazon.com/gp/product/B004GSKZQQ/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1</a></p>
|
[
{
"answer_id": 31185,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 2,
"selected": false,
"text": "<p><em>Is there not a simple rule that \"if you burn more calories than you take in...?\"</em></p>\n\n<p>The answer if \"<strong>Yes, but...</strong>\". The body gets accustomed to a state of calories deficit and enters a more \"efficient\" mode where it uses less calories to survive, in addition to muscle mass loss which results in less energy required for weight maintenance.</p>\n\n<p>Few tips:</p>\n\n<ol>\n<li><p>Have a proper diet. Yours is unclear from the post, but if your carbs intake comes from a single banana and a few beers, it's far from being ideal.</p></li>\n<li><p>Do a carbs load once in 7-10 days. It helps maintaining your metabolism rate, which becomes slow in a long period of calories deficit.</p></li>\n<li><p>When other things don't work, reduce a bit more your deficit, changing your diet or adding a cardio session.</p></li>\n</ol>\n"
},
{
"answer_id": 31186,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>You haven't asked for a diet plan so I won't provide one. You are just asking why your plan is not letting you lose weight.</p>\n\n<p>Usually I would go to MyFitnessPal to find out how many calories and what the macronutrient breakdown is for your shakes but that is out the window. We are also missing vital information about your build and what else you eat (snacks/dinner/weekends). </p>\n\n<p>What I can say is the following:</p>\n\n<ol>\n<li>Exercise should be challenging. Doing the same thing every time you go will result in your body doing the minimum to become efficient at that activity. You need to constantly move your goals as you get better at a activity. In beginner weightlifting most programs start at 20kg (bar only) and add 2.5/5kg every time you go in a linear fashion. This is the principle of progressive overload and it is proven to force your body to constantly do work and develop itself into a more muscular, lean (and good looking) machine. </li>\n<li>Body fat percentage. I can use myself as a great example here. I am 80kg, 5ft5 and male (look at my profile for my lifts). I work out 4 times a week lifting weights with a known program, track my macros and micros via myfitnesspal AND I was not losing weight. I checked my bodyfat last week and compared it with a long time ago when I was at the same weight and I found that I have gone from 32% down to 23% while maintaining the weight (same measurement technique). This may be the case for you, lots of beginners gain muscle and lose weight simultaneously. It was just my period of that got extended beyond my first 9 months of sustained lifting. </li>\n</ol>\n"
},
{
"answer_id": 31187,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 0,
"selected": false,
"text": "<p>You are correct in thinking that a caloric deficit over a period of time will result in weight loss. Don't listen to anyone else when they say it's more complicated than this because it's not. The only thing more complicated is how you manipulate your macros to reach a certain body composition. For example, if you don't eat protein, you will lose more weight via muscle loss, or if you don't eat carbs, you will lose relatively more fat via ketosis but the end result is the same...weight loss. I see what you're describing all the time...whether it is someone skinny person saying \"I eat a lot but can't gain weight\", or someone little overweight \"I eat less now why am I not skinny yet\". Usually, the most common mistake is, you don't ACTUALLY know how much you're eating. You also need to play around with your diet, everyone is a little different. Your ability to lose weight is technically determined by calories in vs calories out but how are you so sure that you're actually in a deficit without counting ? I made this mistake for a solid 3 years, trust me, it makes a huge difference. You're 200 lbs, so this mean your resting metabolic rate is somewhere around 2800-3000 calories (this number could be much lower if you don't have adequate muscle, so start lifting more often and dont lift \"light\"). Now, knowing this rate, in order to lose about half a lbs a week, you need to consume 2800-3000 minus 500-600 calories on a daily basis, so anywhere from 2000 to 2500 calories to be safe. Use myfitnesspal or a daily log and actually record the calories on everything you eat, are you ACTUALLY consistently eating around this many calories? And please don't fall into the trap of thinking you burn 400-500 calories from these cardio machines, its been proven time and time again that the numbers you observe from these machines are so far from the truth it's not even funny...should be illegalized. </p>\n\n<p>Another big mistake that I see here is the excessive cardio that you do. You need to remember that more muscle equates to more calories burned and hence a higher metabolism. Combined with \"light\" weights, this is a recipe to lose muscle mass. If you lose muscle mass, your metabolism will slow down accordingly, and hence the amount of food you used to consume before hand, may now be too much in order to reach a deficit. Fix: start lifting weights consistently (not light but not too heavy just yet), stop doing cardio so much and if you are going to not stop doing this cardio, consume most of your calories around it.</p>\n\n<p>So to sum up:</p>\n\n<ul>\n<li><p>Actually count your calories, and make sure you consume less than the numbers I said above.</p></li>\n<li><p>Start lifting weights more often and cardio less often. It's known that excessive cardio (keep in mind I mean low intensity cardio) will make you lose muscle mass and hence lower your metabolic rate, as a result you will need to consume even less calories than you used to.</p></li>\n<li><p>Try to consume around a gram of protein per lbs of bodyweight in order to maximize protein synthesis and hence get a higher metabolic rate through building muscle, this will help you maintain a deficit easier.</p></li>\n<li><p>Don't go too hard on the alcohol, beer can certainly mess with your fat burning hormones as alcohol is a known fat burning suppressant. Think about it, why does the term beer belly exist? </p></li>\n</ul>\n"
}
] |
2016/06/14
|
[
"https://fitness.stackexchange.com/questions/31184",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21643/"
] |
31,189 |
<p>I think the answer is "No." So here goes:</p>
<p>I want to lift 60 pounds smoothly about 45 times in an hour (to assist with archery target practice with 60 pound bow). </p>
<p>Right now I can only lift 60 pounds about 5 times before I start shaking (read: overbowed).</p>
<p>Once I reach this goal, it is not necessary for me to continue growing in strength or endurance.</p>
<p>Is it possible to train with weights that are around 20 to 40 pounds and reach the stated goal? Or is it inevitable that eventually I have to work out with 60 pound weights?</p>
|
[
{
"answer_id": 31197,
"author": "Boris",
"author_id": 20260,
"author_profile": "https://fitness.stackexchange.com/users/20260",
"pm_score": 2,
"selected": false,
"text": "<p>Indeed, the answer is no.</p>\n\n<p>To be strong, you need to lift heavy weights, there is no way around that. You will never get strong if you limit yourself to light weights with high reps : that will just build up your endurance.</p>\n\n<p>For instance, marathon runners have a lot of endurance, but cannot compete with 100m athletes (which have a lot more power).</p>\n\n<p>In order to get yourself used to lift these 60 pounds, you must train eventually with 60 pounds, but of course you can reach this goal progressively. \nThis is the same in all sports, and to compare again with athletism, a 100m runner will never train himself just for 80m and say \"the last 20 meters are easy, no need to train for that\".</p>\n\n<p>Once you reached 60 pounds, continue training at that weight to build endurance, your muscles will get used to it, and you won't shake anymore.</p>\n\n<p>60 pounds is quite heavy for one arm (shoulder muscles mainly involved), keep in mind to train the other one!</p>\n"
},
{
"answer_id": 31198,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Minor story detour before my answer. I am 5ft5, 80kg, and I work out regularly and have respectable lifting ability compared to the average joe. My friend is 80kg, 6ft and cannot lift their bodyweight in any lift. We did some archery last week, after half a hour I look over and my friend is struggling a lot to keep his shoulders level, chest flat, arms straight, etc. Afterwards we had a chat and he stated that it became really hard to fire the bow after about 15 minutes of doing the activity. I had no such trouble, I could have gone for another half a hour. The only difference was a bit of height and a lot of practice using muscles.</p>\n\n<p>You are correct, the answer is no.</p>\n\n<p><em>\"To get good at doing X activity, DO X activity, a lot.\"</em></p>\n\n<p>Your muscle memory, strength and endurance will grow over time with continual practice. </p>\n\n<p>You body takes the easiest route to make any repeated activity require less work and cause less CNS stress. So you should be working out at a weight that is greater than your draw strength. Don't limit your lifting to your sport though, aim for big numbers!</p>\n\n<p><strong>Focus on:</strong></p>\n\n<ul>\n<li>Back (weighted rows of any form help here)</li>\n<li>Chest (to balance back)</li>\n<li>Shoulders (lateral raises, overhead press)</li>\n<li>Abs and Oblique's (for stability) </li>\n<li>Bi's and Tri's (curls and skullcrushers)</li>\n</ul>\n\n<p><strong>Great exercises for you:</strong></p>\n\n<ul>\n<li>Dips</li>\n<li>Chin Ups</li>\n<li>Pendlay Rows</li>\n<li>One arm dumbell rows</li>\n<li>Face Pulls/Lateral Raises</li>\n<li>Fly & Reverse fly</li>\n</ul>\n"
},
{
"answer_id": 31322,
"author": "user21774",
"author_id": 21774,
"author_profile": "https://fitness.stackexchange.com/users/21774",
"pm_score": 2,
"selected": false,
"text": "<p>There are 2 basic ways to progress training. More reps or more weight. Both work to some extent. You could try doing say 30 reps with 20lbs or 5 reps with 60lbs and get some strength gains as a beginner. But in general keeping the reps in the 4-10 range gives better strength results than doing more reps. For fun try lifting a 40lb weight for reps. You can probably crank out 10+ with the first half dozen feeling super easy. Now imagine you boost your strength so that you can do 5x90. Now when you go to lift 60lbs those first 5 reps will feel super easy. For something like archery where you lift, shoot and then have a decent rest, bumping up max strength can help a lot in terms of building \"endurance\" and just as important you will be more stable/relaxed when you only need to recruit say 40% of your strength instead of 80%.</p>\n"
},
{
"answer_id": 31334,
"author": "Sravanthi Reddy",
"author_id": 21675,
"author_profile": "https://fitness.stackexchange.com/users/21675",
"pm_score": 1,
"selected": false,
"text": "<p>No you will not be able to lift 60 pounds by practising with 20 and 40 10 miles pounds, Just continue with the 60 pounds, it doesn't matter for 5 times in the beginning, slowly improve the number of times you lift it. I can't run 10 miles by walking 20 miles a day, If I want to run, I have to start running, it might start with 1 mile but slowly I can increase the distance and speed. </p>\n"
},
{
"answer_id": 31340,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 1,
"selected": false,
"text": "<p>Yes... to an extent, but even then it's very ineffective. Any work under about 15 reps will build your muscle size which will help strength. But not much, and only noticeably whilst you're a relative beginner.</p>\n\n<p>It will be FAR easier, faster and more effective for you to work up to using 100lbs as your maximum weight for low reps, and at that point 60lbs will be an utter walk in the park.</p>\n\n<p>Possible effective method: start off lifting a challenging weight for about 15 reps, then increase the weight every workout (which will force you to drop the reps) until you hit the heaviest weight you can manage a good few weeks later for 1-2 reps</p>\n\n<h2>Note</h2>\n\n<p>If you are training in the gym for a sport you don't want to spend your time mimicking the <strong>exact</strong> actions of your sport in the gym. That's a common mistake. Use the gym to build overall muscle and general strength in the basic movements, and this will translate to your sports practice you do outside the gym. Your sports practice is the fastest way to improve at your sport.</p>\n\n<p>(lots of sports science literature on this issue if you're interested)</p>\n"
}
] |
2016/06/14
|
[
"https://fitness.stackexchange.com/questions/31189",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21648/"
] |
31,199 |
<p>I am finding that my hard runs (5.31min/km) my avg HR is around 160, but I am not running to exhaustion by any means, and recover pretty well after 10min rest or so. Usually use a harder negative split (5.15 min/km) for last 2 km.</p>
<p>Am i running too hard for my age? Should I back off my training?</p>
<ol>
<li>60yr old male - fairly unfit 12 months ago - 91kg, 172cm</li>
<li>started walking/jogging and reducing calorie intake</li>
<li>Introduced running 6mnths ago - around 15km/week</li>
<li>Added gym (stretches/weights/rowing) 3 months ago, around a 55min session -4/week</li>
<li>increasing running (3xweek) up to 25km/week</li>
</ol>
<p>Currently working as 4x per week at gym (55 mins) and 3x per week running (up to 25km total)</p>
<p>I am now down to 78kg, and resting HR is around 64bpm (via fitbit)</p>
<p>I aim for one hard run/week (7km), one longer run (60 minutes), and one easier run 7km in around 45minutes</p>
|
[
{
"answer_id": 31200,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Firstly, well done! That is great progress over 12 months. Welcome to Physical Fitness SE.</p>\n\n<p>Whether you should continue to train at your current rate is entirely down to your body. You need to listen to your body and understand if it needs more food/rest to keep up with the exercise you are doing. </p>\n\n<p>I know a few ultra marathon runners in their late 50s, early 60s so arbitrarily saying that \"at X age, you should only do X exercise\" is rubbish. You should set some goals and work to achieve them, it will help you sustain and celebrate your success. It may be beneficial to check with your GP (Doctor) if your goals are suitable.</p>\n\n<p>Summing up, listen to your body. If you are getting enough sleep and eating enough food and you are still struggling to recover then consider reducing the frequency of your exercise (never the volume/duration!). ALWAYS give yourself at least 1 rest day a week.</p>\n"
},
{
"answer_id": 31251,
"author": "J.Vance",
"author_id": 21694,
"author_profile": "https://fitness.stackexchange.com/users/21694",
"pm_score": 0,
"selected": false,
"text": "<p>It sounds like your training is working well for you.</p>\n\n<p>Building up to your current routine over 12 months is not overdoing it, provided the following is true:</p>\n\n<ul>\n<li>You're still able to sleep well</li>\n<li>You don't feel constantly hungry</li>\n<li>Your eating habits aren't out of control; that is, you don't feel urges to drastically overeat</li>\n<li>You don't dread your workouts</li>\n<li>You're not sacrificing important things to fit your workouts in</li>\n<li>You feel generally healthy and happy during your chosen activity</li>\n</ul>\n"
}
] |
2016/06/15
|
[
"https://fitness.stackexchange.com/questions/31199",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21661/"
] |
31,202 |
<p>I'm a very busy person so I can't spend an hour a day cooking things, so six month ago I made a method which consisted of having vegetables already cut in the fridge and every time I need to eat I just cook rice with a rice cooker and add those. </p>
<p>this takes me 5 mins per meals and it's a huge time gainer but I fear this is not the best thing to do. I'm not really good at nutrition so I kind of have no idea of what I'm doing.</p>
<p>Right now I basically eat for dinner :</p>
<ul>
<li>300 gr of rice with 100 gr of quinoa</li>
<li>1 Cup of carrots and Broccoli</li>
<li>100 gr of lentils </li>
</ul>
<p>I've been eating this for 6 month and I don't really mind but I classify myself as an ectomorph and <strong>I can't seem to gain weight with this</strong>.</p>
<p>should I change it ? And if so, how ? </p>
<p>Ps : I know this meal looks like a vegetarian's one but I'm not, I just find it convenient.</p>
<p>Thanks a lot in advance !</p>
<hr>
<p>edit :
Thanks for the answers, you raised a lot of imprecisions in my first post, so here you can find some more info : </p>
<p>at breakfast I usually drink a milkshake of :</p>
<ul>
<li>One banana</li>
<li><p>70 gr of this : <a href="http://www.myprotein.com/sports-nutrition/total-breakfast/10530574.html?_ga=1.78190164.1717126440.1462449839&countrySelected=Y" rel="nofollow">http://www.myprotein.com/sports-nutrition/total-breakfast/10530574.html?_ga=1.78190164.1717126440.1462449839&countrySelected=Y</a></p></li>
<li><p>The issue is that at lunch I eat a lot of various things as I have to eat with my coworkers but it's usually the fish of the day (around 150 gr of it) with vegetables and rice</p></li>
<li><p>After workout I drink this ( one cup) : <a href="https://www.prozis.com/fr/en/optimum-nutrition/serious-mass-6-lbs-2721g" rel="nofollow">https://www.prozis.com/fr/en/optimum-nutrition/serious-mass-6-lbs-2721g</a> with water or milk if I'm at home.</p></li>
</ul>
<p>I'm 20, I am 1m84 tall for 68 kg and I sleep 6 hours a day </p>
<p>I go to the gym 2 days a week for upper and lower body using freeletics for the actual program.</p>
|
[
{
"answer_id": 31200,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Firstly, well done! That is great progress over 12 months. Welcome to Physical Fitness SE.</p>\n\n<p>Whether you should continue to train at your current rate is entirely down to your body. You need to listen to your body and understand if it needs more food/rest to keep up with the exercise you are doing. </p>\n\n<p>I know a few ultra marathon runners in their late 50s, early 60s so arbitrarily saying that \"at X age, you should only do X exercise\" is rubbish. You should set some goals and work to achieve them, it will help you sustain and celebrate your success. It may be beneficial to check with your GP (Doctor) if your goals are suitable.</p>\n\n<p>Summing up, listen to your body. If you are getting enough sleep and eating enough food and you are still struggling to recover then consider reducing the frequency of your exercise (never the volume/duration!). ALWAYS give yourself at least 1 rest day a week.</p>\n"
},
{
"answer_id": 31251,
"author": "J.Vance",
"author_id": 21694,
"author_profile": "https://fitness.stackexchange.com/users/21694",
"pm_score": 0,
"selected": false,
"text": "<p>It sounds like your training is working well for you.</p>\n\n<p>Building up to your current routine over 12 months is not overdoing it, provided the following is true:</p>\n\n<ul>\n<li>You're still able to sleep well</li>\n<li>You don't feel constantly hungry</li>\n<li>Your eating habits aren't out of control; that is, you don't feel urges to drastically overeat</li>\n<li>You don't dread your workouts</li>\n<li>You're not sacrificing important things to fit your workouts in</li>\n<li>You feel generally healthy and happy during your chosen activity</li>\n</ul>\n"
}
] |
2016/06/15
|
[
"https://fitness.stackexchange.com/questions/31202",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21662/"
] |
31,206 |
<p>I know a guy who follows a very strict diet and trains regularly, but once a week he will have an extremely indulgent cheat day (5,000-10,000 calories, typically ice-cream-based).</p>
<p>How does this impact your health on a physical level? On a mental level? Is this safe?</p>
<p>I am looking for short-term and long-term answers.</p>
|
[
{
"answer_id": 31208,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 4,
"selected": true,
"text": "<p>First let's look at what your acquaintance actually does to the diet itself. </p>\n\n<p>Suppose that his normal TDEE is 2500 kcal. That means, at his regular activity level given his job and physique, training not considered, he'd need about 2500 kcal per day to supply his body with the energy it needs. Eating that, there would be neither weight gain from excess energy being stored as fat and glycogen, nor weight loss from having to burn fat and use stored glycogen. Now suppose that on his diet he \"consumes\" a net 1750 kcal per day, either by caloric restriction, training, or a combination of the two. There is a 750 kcal deficit per day, which will have to come from <em>somewhere</em> since the body still needs its energy for functioning. Suppose he maintains this 6 days per week. That makes for a 4500 kcal deficit over those 6 days.</p>\n\n<p>Now, if he then eats 7000 kcal on that remaining day, basically the whole deficit has been undone, since 7000 equals his regular 2500 TDEE plus the 4500 deficit built up over the week (see also note [1]). The exact impact will depend on how much is consumed on the cheat day, as well as the caloric deficit during the other days. If by diet you mean he just eats very strict and clean, but there's no deficit, then the cheat day is basically just a ticket to weight gain. The cheat day may end up achieving a caloric surplus over the entire week, an exact balance, or still leave a deficit. It depends on his basal metabolic rate, activity level, training and what is consumed over the entire week.</p>\n\n<p>Now for your specific questions.</p>\n\n<blockquote>\n <p>How does this impact your health on a physical level?</p>\n</blockquote>\n\n<p>I can't imagine it is too healthy. Carbohydrate-rich food tends to lead to a spike in blood sugar (particularly simple carbs with a high glycemic index, like the sugar in ice cream). Because the spike is excessive, the pancreas has to secrete much higher amounts of insulin, which will bring blood sugar levels down by promoting glycogen storage in the liver and muscle tissue. Since the insulin spike is excessive too in response to an abnormally large carb load, once the blood sugar has been lowered it then dips below its normal level, leading to the so-called \"sugar crash\". Actually, ice cream might not be the worst thing for this. Because it also contains a lot of fat and some protein, being milk-based, it does provide some slower-digesting, useful macronutrients. That could offset the effects of the sugar somewhat. The blood sugar and subsequent insulin spikes are lower for foods with a lower glycemic index, often the case for complex carbohydrates such as whole-grain products, oats, brown rice instead of white etc.</p>\n\n<p>Having the pancreas work so hard suddenly and having a large insulin spike isn't particularly good. Although I'm not sure if it is really problematic when this happens infrequently. The lifestyle problems that lead to type 2 diabetes are usually of a more pervasive nature. Also note that the body can only store so much glycogen. Unless the rest is used as energy (which could be the case if training is performed on this cheat day) it will be stored as body fat. Eating strict during the week and training while using the readily available glycogen storages, which will probably be refilled over the week as well (assuming this person isn't eating very low-carb outside of the cheat day) and then having a sedentary day eating a large surplus of calories when the only thing your body can do with it is increasing fat deposits doesn't seem like a great body composition strategy.</p>\n\n<blockquote>\n <p>On a mental level?</p>\n</blockquote>\n\n<p>Surprisingly, this might in fact be a good thing on a mental level. At least, if it's kept in check.</p>\n\n<p>I don't really like the term \"cheat day\" if such a day is applied in a planned manner. \"Refeed\" is a lot better. On a refeed, during one or more days you eat at the TDEE level or above. This has physical and mental benefits.</p>\n\n<p>First of all, it makes diet adherence easier. A lot of folks have this classical notion of a diet where you need to eat very clean, scarfing down stuff like salads and maintain a daily caloric deficit (often a big one). This is foolish. In my opinion, unless there is an eating disorder people will <strong>not</strong> win in a battle against hunger. Our drive for seeking food is one of the most basic, important instincts, based on biological factors that have been around a lot longer than our higher brain functions. Trying to use \"willpower\" against hunger is like pitting a karate white belt against an MMA fighter. You're going down. Maybe some folks will last weeks, and others even months, but you will go down eventually. A diet should be a manageable caloric deficit, eating good foods that fit a template which you'll wish to follow afterwards as well. So it's kind of a dialed-back version of what you'd normally eat to maintain weight, with some adjustments here and there. Where does a refeed come in? Well, even if you have a very manageable, realistic diet, caloric restriction and having to keep track of your food all the time is still exhausting, both physically and mentally. A refeed gives you a break. It's like a refreshing nap when you spend long days with not enough sleep.</p>\n\n<p>Going back to the physical stuff for a moment (but this will also affect you mentally, it's two-way traffic) refeeds make sense too.</p>\n\n<p>First of all, a prolonged caloric deficit is going to cause the body's metabolism to slow down, beyond what is expected from decreases in body mass. This is mostly a factor in severe caloric deficits, but even so it's still something to keep in mind (see note [2]). If there is a day every now and then where you indulge or eat over maintenance you are showing your body \"See? We're not starving or in a food crisis. Keep going.\" It isn't unexpected that your body would downregulate metabolic function during a food shortage, just like how you can save on fuel in your car by driving a bit slower; fuel consumption doesn't rise completely linearly with speed (there's a point of diminishing returns) so if your tank is getting empty, sacrificing speed for fuel economy still lets you get to the next station, just a bit later. A refeed is that gas station for your body.</p>\n\n<p>Secondly, eating some more carbohydrates on a refeed day could well assist in your diet throughout the week. Topping your glycogen levels back up will provide some energy for training. And there's evidence of carbohydrate overfeeding actually increasing blood plasma levels of leptin (the satiety hormone staving off hunger) whereas fat does not (see note [3]).</p>\n\n<p>Personally I can attest for the usefulness of having at least one refeed per week when you are at already fairly lean levels of body composition. Better workouts, better sleep, an easier time to keep weight loss going and a chance to indulge in some food I would normally not eat over the week. It never \"messes up\" my diet. The past weekend I was abroad with friends for 4 days and basically ate what I wanted. I weighed 3 kg more after that weekend. This weight is almost fully gone again now, 3 days later. Most of it is water retention from having eaten a lot more carbs than usual.</p>\n\n<p>Now, does your friend have a refeed day? I'd say no, it's more like an actual \"cheat\" day. Eating up to 10000 kcal of ice cream is just excessive. A proper refeed should be part of your nutrition plan and fit into it, it's not a free-for-all buffet. Even if it's not particularly planned (for example, you're going out to eat and don't know what you'll be getting) some restraint should be practiced.</p>\n\n<blockquote>\n <p>Is this safe?</p>\n</blockquote>\n\n<p>\"Safe\" is pretty relative. I wouldn't say it's wise. I wouldn't say it's disastrous either. Binging on some ice cream seems like a better choice than smoking a pack of cigarettes or downing a six-pack of heavy ale in a day. I strongly doubt that one day per week of eating like that is going to be a death sentence, considering how many people eat crap throughout the week and still manage to be relatively okay.</p>\n\n<p>My advice for your friend is to start thinking of it as a refeed rather than cheat day, keep things in check and maybe use the day to eat a variety of satisfying foods rather than emptying a gallon of ice cream.</p>\n\n<p>Also, search on YouTube for the sketch \"Butterfield diet\". It's comedy, but it's actually just too perfect for this question not to mention it.</p>\n\n<p>Note [1]: In reality things are a lot more complex than a simple sum. People like to repeat \"calories in, calories out\" and quote the first law of thermodynamics (conservation of energy) in this context. The reason for this is that a lot of folks simply don't want to believe that their biology isn't highly unusual or they don't have some rare disease that makes them resistant to utilizing body fat, so things have to be hammered into their heads in the simplest, most straightforward way. Obviously the first law of thermodynamics will always hold, it's just that the many ways energy is added and subtracted from the system are misunderstood or underestimated — human beings aren't bomb calorimeters and as you'll have noticed we don't excrete ashes. On top of that, there is a limit to the accuracy of the caloric contents food is labeled with. But for all practical purposes in everyday life, thinking of things in the \"calories in, calories out\" way and just using data on labels and from sources such as the USDA is sufficient.</p>\n\n<p>Note [2]: The \"starvation response\" discussion has been done elsewhere. See here: <a href=\"https://fitness.stackexchange.com/a/29886/19986\">https://fitness.stackexchange.com/a/29886/19986</a></p>\n\n<p>Note [3]: <a href=\"http://link.springer.com/article/10.1007%2Fs001250050686\" rel=\"nofollow noreferrer\">http://link.springer.com/article/10.1007%2Fs001250050686</a> (\"Carbohydrate intake and short-term regulation of leptin in humans\", Diabetologia, February 1997, Volume 40, Issue 3, pp 348-351);\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/11126336\" rel=\"nofollow noreferrer\">http://www.ncbi.nlm.nih.gov/pubmed/11126336</a> (\"Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects\", Int J Obes Relat Metab Disord. 2000 Nov;24(11):1413-8)</p>\n"
},
{
"answer_id": 31216,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<p>G_H covered more or less everything regarding this topic but there is something else that's pretty crucial that most people are completely uneducated about.</p>\n\n<p>First, it's important to understand that fat isn't simply just a storage tank for excess calories or \"potential energy.\" Fat is actually an endocrine organ, like a thyroid or adrenal gland, for example. This means that fat – in this case white adipose tissue – secretes hormones, and leptin is one of them.</p>\n\n<p>Leptin is a polypeptide hormone produced by fat cells. The more fat the cells contain, the more leptin is released. Think of leptin as a metabolism controller and a hunger regulator. It links changes in body fat stores to CNS control of energy homeostasis.</p>\n\n<p>For example:</p>\n\n<p>You eat a caloric surplus over a period of time.</p>\n\n<p>As you eat more, fat cells fill with triglyceride, which increases the release of leptin into the bloodstream.\nThe hypothalamus in your brain has an intricate system of communication with fat cells which include leptin receptors. When leptin levels increase, leptin binds to leptin receptors in the hypothalamus, sending the message that you're \"fueled up.\"\nThe hypothalamus then sends signals to the brain and the rest of the body, decreasing appetite and turning up your metabolic rate.</p>\n\n<p>OR</p>\n\n<p>You eat below maintenance calories over a period of days or weeks.</p>\n\n<p>Your fat cells shrink as you diet, not eat, etc., and fat cells release less leptin.\nYour brain senses that leptin levels are low, and that you are no longer \"fueled up.\"\nThe hypothalamus senses the decrease in leptin levels, lowering metabolic rate and decreasing energy expenditure. It also sends a \"hungry\" signal, increasing appetite and encouraging you to eat.</p>\n\n<p>Leptin and insulin signaling have a very close relationship. When insulin increases, so does leptin. It makes sense – you eat a big meal, your insulin levels go up, and then leptin goes up, signaling to the brain that you're full and to keep the metabolism chugging.</p>\n\n<p>The insulin producing beta cells in the pancreas also have leptin receptors, where leptin is a negative regulator of insulin release. So there's a tight intertwined relationship between these two hormones.</p>\n\n<p>Here's how it looks:</p>\n\n<p>You eat some wild salmon and a big sweet potato. The beta cells in your pancreas produce insulin in response to your blood glucose level.\nInsulin stimulates leptin production in your fat cells.\nLeptin levels go up, triggering the hypothalamus to decrease appetite.\nHigh levels of leptin also tell your pancreas to stop making insulin.\nBut here's how it looks when you have leptin resistance:</p>\n\n<p>You eat some ice cream and a shit load of mix-ins from Marble Slab with some pop tarts because yolo, as you're in \"permabulk\" mode. The beta cells in your pancreas produce insulin in response to your blood glucose level.\nInsulin stimulates leptin production in your fat cells, overwhelming your body.\nLeptin levels go up but leptin resistance starts to set in.\nHigh levels of leptin try to tell your pancreas to stop making insulin, but you're leptin resistant so the pancreas doesn't get the message to stop!\nWe now have chronically high levels of insulin, leading to insulin resistance.</p>\n\n<p>So basically, other than what G_H said, it will lead to insulin/leptin resistance.</p>\n\n<p>Source - TNation</p>\n"
}
] |
2016/06/15
|
[
"https://fitness.stackexchange.com/questions/31206",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20458/"
] |
31,207 |
<p>I thought running repeats were a long distance version of intervals but Ive been reading up on intervals and found mile and km long interval workouts. </p>
<p>Whats the difference between running intervals and repeats?</p>
|
[
{
"answer_id": 31634,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 0,
"selected": false,
"text": "<p>It seems to me that intervals limit the time for your recovery before the next hard effort, and in repeats you fully recover between each hard effort. Ive seen intervals more often in training programs online where your building up fitness to run a 5k or 10k, and repeats mainly for speed work which probably helps avoid injuries.</p>\n\n<p>Actually I just started reading up on speedwork when I asked this question...</p>\n"
},
{
"answer_id": 32299,
"author": "hchr",
"author_id": 23704,
"author_profile": "https://fitness.stackexchange.com/users/23704",
"pm_score": 3,
"selected": true,
"text": "<p>This clearly depends on which definitions you're referring to as there may be several different ways to interpret these terms.</p>\n\n<p>I refer to how Jack Daniels defines these terms in his 'Running Formula' (with speaking about interval and repetition pace, <a href=\"https://en.wikipedia.org/wiki/Jack_Daniels_(coach)#Interval_.28I.29_pace\" rel=\"nofollow\">see wikipedia</a>):</p>\n\n<p><strong>Intervals</strong> are meant to stress the VO2max and raise the maximum oxygen uptake capacity. In general, interval workouts have a short recovery phase such that the impulse is built up over the whole workout.</p>\n\n<p><strong>Repetitions</strong> are meant to improve speed and running economy, mostly over 200m to 400m with full recovery intervals in between.</p>\n\n<p>You can use these terms without referring to special paces. I use 'repetitions' for longer distances as well with the main point of full recovery between intervals. For example, for 3x3000m repetitions it does not matter how much recovery time you use in between as long as you're fully recovered when starting the next trial. For a 3x3000m interval workout it's important to specify the recovery time (e.g. 800m).</p>\n"
}
] |
2016/06/16
|
[
"https://fitness.stackexchange.com/questions/31207",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8485/"
] |
31,210 |
<p>I've been working out for nearly 5 years and I am vegetarian(not even eggs) . Although I am in good lean shape but I wonder how bodybuilder shred almost all the fats from their body and look so ripped. I know they reduce water intake and some supplements to gain that max physique but still there must be something more. </p>
<p>I tried whey protein,BCAA, creatine etc but still getting those ripped muscles look impossible</p>
<p>Can we not get that physique without using fat burner etc ?</p>
|
[
{
"answer_id": 31215,
"author": "c10yas",
"author_id": 21674,
"author_profile": "https://fitness.stackexchange.com/users/21674",
"pm_score": 0,
"selected": false,
"text": "<p>I was at in a similar situation about 6 months back. I had worked out a lot and put on many kgs of muscle mass (I was really skinny to begin with). </p>\n\n<p>I took whey protein too, but gave it up as soon as i realized that lentils and milk gave me my protein in a tastier way (I'm vegetarian, but i eat eggs). Also, since i had to eat much more food than normal to put on that mass, I got accustomed to eating that much, so when I eased off intensive exercise, within a week I started putting on visible fat. </p>\n\n<p>One month later I had to flex for my abs to be visible. I went back to eating normal amounts of food, shifted to High Intensity Interval Training cardio workouts and got rid of that fat layer. </p>\n\n<p>Building muscle and making them show is very different. Body builders put on muscle offseason while going up to 10% body fat (that's still unnaturally low, but quite high for them). Then as they approach show season, they go into similar fat burning cardio workouts and diets to go all the way down to about 5% body fat. </p>\n\n<p>They do lose some muscle because of their dieting though. So to answer your question, you really have no choice, hit that cardio hard if you want your muscle definition</p>\n"
},
{
"answer_id": 31528,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": true,
"text": "<p>Alright so first of all don't get your hopes up too much. Bodybuilders are probably the most shredded individuals on the face of the planet during their contest prep! The key word here being contest prep. They will start being extremely strict with their calories and macronutrients around 12 weeks out from a bodybuilding show. There are a lot of tricks that they use to achieve a very cut look (I competed a few times), but for the most part it's just drastic calorie and macro manipulation on a VERY consistent basis.</p>\n\n<p>So first of all, you have to understand, it is NOT the supplements that give you a ripped look, not even close. ESPECIALLY not the legal ones, BCAA and creatine have absolutely nothing to do with shredding fat so I'm not sure why you even brought them up. Whey protein and BCAA are of importance during this intense cut only because they help the athletes maintain the max amount of lean muscle that they can. And since more muscle equals more metabolism, keeping more muscle will make it easier to lose fat. Other than this there's no purpose for these supplements in a fat loss cycle. All fat burners do is make your fat cells more mobile during workouts so you're more likely to burn them, but if your diet isn't 100%, good luck...it won't happen, especially when you get to single digit fat percentages.</p>\n\n<p>Now they do use some illegal supplements of course. Testestorone, clenbuterol, t3, trenbolone acetate...etc, these are all used to help with the ultimate shredded look. Some of them help increase metabolism, while some of them help with the mobilization of fat cells, to a much greater degree than any supplement out there.</p>\n\n<p>Now if you want that look, you're gonna need to be honest with yourself. Do you actually have enough muscle such that when you do get that cut, you're going to look good ? Otherwise you'll just look very skinny and most people tend to not want to look like that. But if you still do wanna look like that it's very simple, NOT easy, but simple. </p>\n\n<p>Alright so in order to achieve that look, all you need is a very consistent caloric deficit. When you get to very low levels of body fat, you absolutely HAVE to count in order to make progress. There is no other way around it unless you have the genetics of Zeus.</p>\n\n<p>You need to figure out your RMR and subtract at least 500 calories from this number and aim to eat that amount of calories every single day for a week. If you lose weight then good keep going, if you didn't you need to adjust it down by 100-200 calories and try again. Once you have the calories down you need to manipulate your macros.</p>\n\n<p>In order to be safe it is crucial to get at least 1g of protein per lbs of bodyweight in order to preserve lean muscle. You can even increase this to 1.5g. Once you get the protein down you need to manipulate your carbs and fats. Usually, you'd avoid all carbohydrate intake until around your workout (pre and post). This is so you don't raise insulin and inhibit fat burning. If your body doesnt have carbs as energy it will either burn fat or muscle but since you have lots of protein, it's more likely to burn fat. But when you workout, you don't wanna take this risk, and your workout will suffer without carbs, so eat most of your carbs (70-90%) around your workouts. If you are going to eat them at other times make sure they are complex, low GI carbs so you don't raise your blood sugar. For other meals, replace the carbs with fats, always keeping protein high.</p>\n\n<p>Now, when you get very close to contest, there is a pretty neat trick that is done in order to look incredibly ripped. Since you've been depleting carbs throughout your entire diet, your body basically \"forgets\" how to handle them efficiently. So, for a few days, you eat very high amounts of carbs. Once you do this, your body overcompensates and stores even more glycogen than previous in your muscle cells and you look a considerable amount fuller and bigger. If you have low amounts of body fat, this will make you look a lot more ripped than you actually are. Combine this with extreme water cuts and voila, you look \"ripped\". </p>\n\n<p>But you HAVE to understand that in order to make this work, you need to be at a low body fat level in the first place throughout weeks of hard dieting.</p>\n\n<p>Moreover, that \"look\" that you see is only maintained for a few weeks at the very most. If you look at fitness models/bodybuilders in the off-season, their body fat levels are a lot higher than photoshoot/contest days, so it's important to be realistic. Just don't believe any supplement that will get you \"shredded\", you can't buy fitness. </p>\n"
}
] |
2016/06/16
|
[
"https://fitness.stackexchange.com/questions/31210",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21673/"
] |
31,212 |
<p>I have question with regards to rest days & recovery runs.</p>
<p>The last three days I ran rather intensely (Interval & Intesive Durationrun). Today i was supposed to take a "rest day". (To be honest I never ran more then 3 days in a row).</p>
<p>But I feel like running today, but I don't want to risk injuries or risk overdoing it. So I was thinking of doing a small recovery run (3 - 4k).</p>
<p>I wanted to read up on the key differences between an actual rest day & an light recovery run. I read (including <a href="https://fitness.stackexchange.com/questions/96/importance-of-rest-days">this</a> interesting post) that both are very important yet none actually compare them although the benefits seem to be mostly the same.</p>
<p>So what are the key differences between doing a light recovery run & take a full day off? Do I risk overtraining from a light recovery run? Can a recovery run replace a rest day?</p>
<p>I thank you for your time </p>
|
[
{
"answer_id": 31213,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>Your body only builds muscle when you are resting. Hence, the importance of good sleep and at least 1 rest day a week. Without rest, you simply won't improve as much as you could be able to because of fatigue. </p>\n\n<p>There are so many factors at play here with sleep, ability, prior training, training cycle, diet, etc. to be able to say to what level the impact will be. Your answer will be unique.</p>\n"
},
{
"answer_id": 31214,
"author": "c10yas",
"author_id": 21674,
"author_profile": "https://fitness.stackexchange.com/users/21674",
"pm_score": 1,
"selected": false,
"text": "<p>I personally only run back to back days when training for an event. If not, i average 3.5 days a week with plenty of rest in between. Unless you are working toward a race or trying to lose weight, running alternate days is more than enough. \nVery often, especially while running, one can end up with very small microfractures in their legs, especially if they run in a heel-ball-toe fashion. Not giving these small injuries time to heal will cause them to aggravate over time and result in quite painful injuries. \nBest to give those legs a break for a day before taking them out again</p>\n"
},
{
"answer_id": 31249,
"author": "J.Vance",
"author_id": 21694,
"author_profile": "https://fitness.stackexchange.com/users/21694",
"pm_score": 1,
"selected": false,
"text": "<p>A recovery run does not replace a rest day.</p>\n\n<p>Recovery runs are most effective when you already have a solid base of strong bones, tendons, and joints built by months of steady training + rest cycles. If you don't have such a base, an extra run in your week may do more harm than good. When in doubt, rest. </p>\n\n<p>To find out whether you're at risk of overdoing it, you need to review what your running schedule has looked like recently. Did the last 4 weeks include similarly intense 3 day blocks? If so, your body has proven it's well acclimated and a recovery run might not be a bad idea. If this intense week is an anomaly, you definitely risk overtraining by going for a recovery run today.</p>\n"
}
] |
2016/06/16
|
[
"https://fitness.stackexchange.com/questions/31212",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18339/"
] |
31,217 |
<p>So, I am normally a bicycle commuter. Also, I am normally late, so I sprint through company property (occasionally being chastised) to get into position on time.</p>
<p>Sadly, I have been diagnosed with tendinitis (I imagine from the treadmill.) Therefore, I've been told I should try not to run or bike for two weeks!</p>
<p>Therefore, my question is: <em>what <strong>can</strong> I do to maintain cardio?</em> My access to a lap pool is limited, but it exists.</p>
<p><strong>Edit:</strong> Looking, basically, for what cardio I can do that does NOT involve my lower legs supporting much weight or taking a beating. The nature of the restrictions are to rest my left Achilles, if possible. </p>
|
[
{
"answer_id": 31234,
"author": "Boris",
"author_id": 20260,
"author_profile": "https://fitness.stackexchange.com/users/20260",
"pm_score": 1,
"selected": false,
"text": "<p>A very good cardio activity that does not induce any shock in your body (like running) is swimming. You said you have access to a pool (although limited), I advise you to go swimming as much as you can, and alternate swim types (crawl, butterfly, etc)</p>\n\n<p>That being said, if you already have good cardio, you won't \"lose\" it after two weeks rest!\nAnd after these two weeks, start cycling first again if possible (in a gym maybe), that does not traumatize your body compared to running.</p>\n"
},
{
"answer_id": 31248,
"author": "J.Vance",
"author_id": 21694,
"author_profile": "https://fitness.stackexchange.com/users/21694",
"pm_score": 2,
"selected": false,
"text": "<p>I've been sidelined with achilles tendinitis for 8 months now. I can't run or bike either; the only thing I can do is swim.</p>\n\n<p>Swimming has worked well for me; I highly recommend it. You won't mess up your achilles further but you'll retain cardio fitness. Any stroke works, and swimming is gentle enough that you can do it for hours if you want.</p>\n\n<p>A word of precaution for when you start your usual activities again: biking can exacerbate achilles tendinitis just as bad as running, especially if your saddle is either too high or low, or you're biking on hills. Pay attention to these things and do only a little at a time at first. Re-injuring yourself by going too hard those first days back out can be even more psychologically excruciating than the original injury, in my experience.</p>\n"
},
{
"answer_id": 31254,
"author": "David Ward",
"author_id": 19426,
"author_profile": "https://fitness.stackexchange.com/users/19426",
"pm_score": 2,
"selected": false,
"text": "<p>Given the limitations the questioner encounters, a simple solution would be to either to hit the heavy bag for half an hour a day, or sit and perform lightweight dumbell exercises going through the entire range of possible joints and muscles, also for half an hour. Keep up a steady pace, elevate the heart rate, and keep going for the full 30 mins. In my many years of training (over 60), injury has been a problem I have also encountered. Don't let injury of one bit of the body deter you from exercising the bits that still work.</p>\n"
},
{
"answer_id": 31310,
"author": "intj440",
"author_id": 21732,
"author_profile": "https://fitness.stackexchange.com/users/21732",
"pm_score": 0,
"selected": false,
"text": "<p>Indoor rowing (ergometer) might be another option to explore with your medical advisor. </p>\n"
}
] |
2016/06/16
|
[
"https://fitness.stackexchange.com/questions/31217",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19585/"
] |
31,221 |
<p>Previously I had asked for <a href="https://fitness.stackexchange.com/q/28539/15036">a "minimum" program</a> that requires me minimum effort to remember the schedule, and minimum time to do it. The answer is to doing pull-up, squat and dip until failure every 2nd day.</p>
<p>My question here is: how should I do these exercises properly? Should I do it:</p>
<ul>
<li>fast (1 second pull, 1 second push)?</li>
<li>slow (4 sec pull, 4 sec push)?</li>
<li>holding my pull until I can't handle no more, then count it as one rep, until I really can't do one more rep?</li>
</ul>
<p>If the last one is best, then how should I breath when I do it? Do I have to hold my breath when I stay my pull?</p>
<p>I think a pull is acceptably defined as an up in pull-up, and a down in dip and squat.</p>
|
[
{
"answer_id": 31222,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<ul>\n<li>You develop muscles during recovery.</li>\n<li>Amount of recovery done depends on how much of your muscle has been broken down by the exercise.</li>\n<li>Amount of muscle with micro-tears is directly a result of time-under-tension.</li>\n<li>Pull fast (1 second), release (lower/pull) slow (2-3 seconds).</li>\n<li>Repeat reps until failure</li>\n</ul>\n\n<p>Your understanding of exercise and lack of willingness to undertake a proper beginner programme like 5x5 stronglifts or a bodyweight routine will get you nowhere fast. </p>\n"
},
{
"answer_id": 31223,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": true,
"text": "<p>In your previous question you say you're not sure if changing your diet is required...this couldn't be farther from the truth. If you want to maximize results, diet is by far the most important factor in addition to sleep and recovery. Also, this \"minimum\" concept is horribly flawed but I won't even address that here, I'm sure you're already aware anyways.</p>\n\n<p>To answer your actual question, you want to recruit the most muscle fibres in any given exercise that you do. Studies with EMGS as well as my own and various others' experiences show that the most effective way to achieve this from a tempo perspective is this:</p>\n\n<p>When you're lifting the weight (concentric), i.e pushing, pulling, squatting up, you want to do this portion of the movement as fast as humanly possible in order to recruit max motor units and develop a faster motor firing rate...effectively improving muscular contraction and overall power/strength. This should be anywhere less than or equal to one second. </p>\n\n<p>When you're lowering the weight, i.e descending on the pullup/pushups/squat/dip, you need to maximize time under tension (to a certain limit) in order to break down the most muscle fibres (so you can build them back up stronger and bigger through protein synthesis hence why I said your diet is crucial). This means you need to control the descent which implies that this portion should take around 1-4 seconds depending on your energy levels. You can tweak this number all the time in order to keep your muscles confused. E.g maybe one day keep this number at 4 seconds, but the next day keep it at 1 second.</p>\n\n<p>The isometric portion of the movement, i.e the part where you're at the top in the pullup or parallel in the squat can vary depending on your goals and won't affect anything too much as long as you make sure to actually utilize it. What I mean is, you should be \"squeezing\" the necessary muscles with EVERY rep at the isometric \"hold\" ANYWAYS, how long you do it however depends on what you want and really won't make too much of a difference and won't make you stronger or bigger...although it will make you better at holding isometric positions. So as long as you do this part for at least a second, and squeeze hard, you're fine.</p>\n\n<p>As a working example, let's go over how you would do a pullup.</p>\n\n<ol>\n<li><p>Start with your arms extended fully and pull your scapula back and engage your lats and arms, squeezing the bar as hard as possible in order to recruite the most muscle fibres.</p></li>\n<li><p>Exhale in order to promote nitric oxide flow as you pull your self up as fast as possible in an explosive manner, make sure your form is good.</p></li>\n<li><p>When you're at the top , hold the position for at least a second, and squeeze your back so you can feel the right muscles working.</p></li>\n<li><p>It is highly debated whether you should inhale or exhale at the top of the movement, and doesn't really matter to be honest, but since for the pullup you already exhaled, start to slowly inhale.</p></li>\n<li><p>Lower yourself over 1-4 seconds while slowly building up oxygen by inhaling small amounts.</p></li>\n<li><p>Reach your starting position again, and use the oxygen you just built up by the slow inhaling to explode up by exhaling and repeat.</p></li>\n</ol>\n\n<p>It's important to exhale hard during the lifting portion of ANY move as releasing the oxygen suddenly will allow your muscles to contract harder and faster. For example if you watch sports, you'll notice that boxers and fighters will exhale and make sounds as they throw punches or kicks...(Bruce Lee used to just make crazy sounds but that's still exhaling) and that sprinters will repeatedly exhale short bursts of air very fast in order to be more explosive.</p>\n"
}
] |
2016/06/16
|
[
"https://fitness.stackexchange.com/questions/31221",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15036/"
] |
31,229 |
<p>I had a retinal hemorrhage a week ago and was told by my doctor to not work out for a month.</p>
<p>What can I do to minimize the amount of muscle that is atrophied over that month, without stressing/over-exerting myself?</p>
<p><em>Any tag recommendations?</em></p>
|
[
{
"answer_id": 31230,
"author": "YisraelU",
"author_id": 19416,
"author_profile": "https://fitness.stackexchange.com/users/19416",
"pm_score": -1,
"selected": false,
"text": "<p>Blood flow restriction is one technique that is often recommended.\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/11128848\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/11128848</a>\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/18379217\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/18379217</a></p>\n"
},
{
"answer_id": 31271,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": 3,
"selected": true,
"text": "<h2>Rest.</h2>\n<p>You won't see appreciable muscle loss in a month. Keep your calorie intake at maintenance and take it easy.</p>\n<p>The alternative is light exercise against your doctors instructions that could risk your eyesight.</p>\n"
},
{
"answer_id": 31273,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>Keep moving without straining yourself. You're not going to want to do anything that's going to raise your blood pressure, but there's a lot of movement that can be done without exerting yourself that will nonetheless keep your body in the spirit of movement. Even doing something so simple as taking a long walk every night around your neighborhood, or doing walking laps in your house, will help.</p>\n"
}
] |
2016/06/16
|
[
"https://fitness.stackexchange.com/questions/31229",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19532/"
] |
31,232 |
<p>So I am a 17 year old <em>fat</em> boy with a height of 5'9" and weigh around 183 pounds. I <strong>can't</strong> change my eating habits, I just love fast food and could't resist. So I decided to exercise as much as possible. Currently, per day, I cycle 14 klicks daily on a flat road and cycle around 7 klicks in the gym. I walk 4 klicks on a flat road and jog for around 1 klick on a treadmill. I spend around 10-12 minutes on an elliptical, burning about a hundred calories. Is this too much? I feel very tired sometimes. P.S: I <strong>don't</strong> lift weights.</p>
|
[
{
"answer_id": 31233,
"author": "Boris",
"author_id": 20260,
"author_profile": "https://fitness.stackexchange.com/users/20260",
"pm_score": 0,
"selected": false,
"text": "<p>So in total, you cycle/run 22km, plus 12 minutes on the elliptical (5km I guess).</p>\n\n<p>Is it too much? That depends on what your goals are.</p>\n\n<ul>\n<li>If you want to lose fat, that's not enough, given that you eat junk food (every day?). And you don't tell much about the intensity of your training, which also plays a role in that. As said by @cbll, the first step to lose weight is your diet. Unless you train like an athlete several hours per day (more than 5 hours), don't expect to burn more calories than your fast food provides</li>\n<li>If you just want to do cardio, it might be a bit too much, because you don't give your body enough rest, that's why you feel tired. But it is also linked to your diet : if you don't eat well, you won't rest well. Your body needs good \"fuel\" to perform.</li>\n</ul>\n"
},
{
"answer_id": 31235,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p><strong>Are you exercising too much?</strong> If you have no rest day in your week then yes. Otherwise, no (assuming you are getting 7-8 hours of sleep a night).</p>\n\n<p><strong>Is your diet making you tired?</strong> Yes, lots of junk food is not providing your body with fuel it needs to recover, eventually you will just be tired and fat. </p>\n"
},
{
"answer_id": 31241,
"author": "Shashank Vivek",
"author_id": 21673,
"author_profile": "https://fitness.stackexchange.com/users/21673",
"pm_score": 1,
"selected": false,
"text": "<p>Apart from what @Boris and @Josaur said, I would like to suggest you some tips as you are only 17 years old.</p>\n\n<ol>\n<li><p>Durability and quality of structure always depends on the raw materials that has been used for its construction. So, to start with <strong>you can't just think about having a healthy body without following proper healthy diet</strong>.</p></li>\n<li><p>As you are just 17 years old and consuming cold drinks daily along with junks 2 times a week, its not good for your body in longer run. May be you wont feel the difference for next 7-8 years but gradually it'll take its toll.</p></li>\n<li><p>For losing weight, this exercise in not that much sufficient given that you are having junks, chocolates and cold drinks so often. Reduce junks to once in a week at least along with cold drinks. Bro, you should watch out for the heavy amount of sugar that you are taking. It will surely hit your body hard and bad in long run inviting several diseases.</p></li>\n<li><p>There are 2 things because of which you might be feeling tired:</p>\n\n<ul>\n<li><p>You are not taking taking proper rest (7-8 hrs is a must if you are involved in physical exercises)</p></li>\n<li><p>Your body is not getting proper energy from the food you are eating. You can't expect a bike to run on water , it needs petrol. Similarly you need to consume protein & carbs rich diet to fuel your body</p></li>\n</ul></li>\n</ol>\n\n<p>So, give utmost respect to your body because <strong>you can change everything but your body</strong> </p>\n"
}
] |
2016/06/17
|
[
"https://fitness.stackexchange.com/questions/31232",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21687/"
] |
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