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31,236 |
<p>Early this year, I asked a question to make an uncomplicated plan/program that requires me minimum effort to remember the schedule. That is, I don't need to open a schedule to check the plan. I understand that this is a trade-off, and I have made up my mind that it will take me years to get toned. At that time I had this answer: <strong>every 2nd day do dips, squats and pull-ups until failure</strong>. It has upvotes and no criticism so I have thought that someday I will see the result (1).</p>
<p>However, yesterday I was informed that it is not (2). I would like to know why. If you have a better plan for me, I think it is better for everyone if you answer it in the first question.</p>
<p><br><hr><sub>
(1) <a href="https://fitness.stackexchange.com/q/28539/15036">Is there a simple program that I don't have to look up at all?</a><br>
(2) <a href="https://fitness.stackexchange.com/q/31221/15036">How should I do when doing the “minimum” program?</a>
</sub></p>
|
[
{
"answer_id": 31237,
"author": "G_H",
"author_id": 19986,
"author_profile": "https://fitness.stackexchange.com/users/19986",
"pm_score": 3,
"selected": false,
"text": "<p>In a sense your program isn't that bad. Here's some good points I see with it.</p>\n\n<ul>\n<li>Squats as the lower-body exercise. The squat is one of the most effective builders for lower-body strength. While deadlifts would make a good addition, if you're going to do only one thing, squatting would be the best choice.</li>\n<li>Dips and pull-ups are quite complementary. Dips will work the triceps and, depending on form, the chest. Pull-ups will work the biceps and back (particularly the latissimus dorsi).</li>\n<li>Assuming you are a beginner, 48 hours between workouts and making each a full-body workout is a good approach. Beginners can recover in that time frame so 3 full-body workouts per week, or every 2 days, is good.</li>\n</ul>\n\n<p>But there's some flaws as well, going by the information you gave here and in your other questions.</p>\n\n<ul>\n<li>No equipment. Without any barbells or other methods of increasing the weight, your only options are to increase the reps and/or lower rest times between sets. Especially for squats that will quickly exhaust the potential for stimulating strength gains and muscle growth. Even with pull-ups and dips you should be considering doing weighted versions once you can do 15 with good form.</li>\n<li>Very limited exercise selection. You'd do well to add in some deadlifts, bench presses and rows. While you could do push-ups instead of benches and inverted rows from a bar or something else you can grab onto (for example, edge of a sturdy desk) you'd face the same problem with progressive overload.</li>\n</ul>\n\n<p>If I may be honest, I think your whole approach to training is flawed. You want to use minimal or no equipment at home, instead of going to the gym. And you don't want to keep a schedule, even though this is very easy and these days facilitated by websites and apps.</p>\n\n<p>Not wanting to use equipment or go to a gym is like only spending time in a driving simulator on a PC with a keyboard, and then expecting you'd do fine in actual traffic behind the wheel of a real car. Sure, it's better than nothing, but don't expect anything but minimal results and grinding to a halt in your progress soon.</p>\n\n<p>Not wanting to keep a schedule or notes seems like a bad mindset as well. It really doesn't have to be complicated.</p>\n\n<p>There's no shortcuts in decent training. You do what is necessary or spend your time running on the spot, going nowhere fast. Sorry pal, but hobbies take an investment of time, effort and quite usually some money.</p>\n"
},
{
"answer_id": 31238,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 3,
"selected": true,
"text": "<h2>1. Doing something is better than doing nothing.</h2>\n\n<p>The fact that you are working out regularly makes you already far ahead of someone who doesn't. Your plan is way better than no plan.</p>\n\n<p>So once that is understood, now we can look at how good this workout actually is.</p>\n\n<h2>2. What effect does your workout have?</h2>\n\n<p>Assuming you are using bodyweight only, and your method of progression is number of reps you can get before failure (progression is vital, no progression = no gains).</p>\n\n<p>If the reps you can do is under 10, you'll build good size and strength.\nOnce the reps you can do get over 15-20, you're building muscle endurance.</p>\n\n<p>Since you care about \"toning\", the effect of size and strength is good for you. But the effect of muscle endurance is not going to help you look much better.</p>\n\n<p>Conclusion: No matter how long you do this workout, if you only use unloaded squats/dips/pull ups, once you get above 15-20 reps you are not going to get appreciably bigger and stronger any more (depending on genetics).</p>\n\n<h2>3. Will I progress on this program?</h2>\n\n<p>(Remember, no progression = no body improvements. This is always the case)</p>\n\n<p>Depends on you. If the number of reps you can do are increasing, you are progressing. But if you do the same workout every day, your body will adapt and you will stop progressing. You CANNOT do this workout for a few years and progress.</p>\n\n<p>Also remember, if that progression is with reps over 15-20, you won't gain much visible improvement.</p>\n\n<h2>4. What can I do to reach MY goals?</h2>\n\n<p>Your goals are aesthetic, you want to progress in the 5-15 rep range (mostly 6-12). You want to use a heavy enough load that you reach failure in that rep range, and you want to increase the load you can use over time.</p>\n\n<p>What does this mean? It means you're going to have to use loaded movements. The best thing you can use is a barbell in a gym.</p>\n\n<p>Notes: You do NOT need a fully planned out 30 day workout where every workout is different, that's the most garbage thing I've ever seen. You want to get into a gym and learn to squat, deadlift, press and row. You can then incrementally add load to every workout.</p>\n\n<p>This will keep you progressing for size and strength, which combined with a good diet will get you that \"toned\" look you want. You won't get \"too muscular\", unless you take drugs or are gaining kgs of bodyweight every month.</p>\n\n<h2>5. Give me a plan!!</h2>\n\n<p>Check out StrongLifts. Super simple workout, don't need to remember much, even has an app telling you exactly what to do.</p>\n"
}
] |
2016/06/17
|
[
"https://fitness.stackexchange.com/questions/31236",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15036/"
] |
31,250 |
<p>I am 5'10", 192 lbs., 28 years old, male. </p>
<p>My BMR (just using the average from online calculators) is: ~1960 calories. I average 5 miles (walking) per day, usually around 2.5 hours of activity. Using another online calculator, this comes to ~600 calories. I do not do any weight training.</p>
<p>My aim is to lose weight in the healthiest way possible on a balanced diet that I can maintain after I get to a target goal. If I understand correctly, I would need to have less than 1960 + 600 = 2560 calories per day in order to lose weight. </p>
<p>I cook most of my meals and use measuring cups which makes it easy to estimate calories. I aim for 500 calories for a meal, three meals a day. The meals are a balance of fat, carbs, and protein according to daily requirements but I typically cannot eat more than 60 g carbs per meal. I drink an average 80 oz. of water per day, based on thirst or urine color. I don't normally snack. This has worked well as a basic diet for the last two years for me and I feel satisfied after each meal. With some room for error calculations, I am definitely in the range of 1800-1900 calories per day.</p>
<p>If I eat out (2-3 meals a week max) in a place that does not list calories, I will simply eat half. If I am still hungry two hours later, I know that I didn't get enough so I will eat a snack. But typically, meal portions are so calorie-dense at most restaurants that eating half is more than enough.</p>
<p>Despite doing this for months, my weight has either stayed the same or increased slightly (4 pounds over 6 months). Why? The only major thing I have noticed that has changed is my appetite has suddenly been bigger over the last few months. Going with my usual 500 calories per meal means I get hungry within two hours which gives me really bad headache. I am concerned eating less is unhealthy but I am concerned eating more will not help me lose weight.</p>
<ol>
<li>What should my caloric intake be per day?</li>
<li>How should I divide this per meal?</li>
<li>Any other suggestions to stay healthy?</li>
</ol>
|
[
{
"answer_id": 31413,
"author": "user21871",
"author_id": 21871,
"author_profile": "https://fitness.stackexchange.com/users/21871",
"pm_score": -1,
"selected": false,
"text": "<p>Sounds like you're on top of your game with maintaining a healthy lifestyle and weight. I give you cuddos for that type of dedication. I read that you do not weight train but, I did not see you mention if you took your body measurements? I ask this because I completed the Body for Life Challenge once and lost a total of 17 inches with very little weight loss and weight training. I know you do not weight train at all but even the slightest bit of physical activities changed to your daily routine can add muscle weight (body resistance training for example). I suggest you try taking you're body measurements just to see if this is the weight gain culprit (or even better getting your muscle mass weight recorded by doctor at your next physical). Supposing this isn't the case I recommend a cheat day (no exercise and eating more than your routinely calorie intake, once a week onky). It is a good way of getting your metabolism raised more to burn even more fat than usual, regardless of how high it is already. In return you will positively lose weight. Authors of health and fitness books and fitness pros both agree on this, and alot more others. I know it worked for me. For being hungry and getting headaches more often than usual is your body trying to tell you something. I highly recommend talking to your doctor about these experiences to get more answers. I hope I've helped in anyway possible. God bless and good luck.</p>\n"
},
{
"answer_id": 31428,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<p>You're forgetting something VERY important here. As an example, consider this, if someone starts to workout their arms using 20lbs dumbbells (with no previous experience), they will eventually get stronger and the 20lbs will be easier than they were before right? So, now what if that person kept lifting 20lbs even after they got stronger? Do you think they're going to keep getting stronger? If that was the case, why would the gym need a bunch of dumbbells ranging from 10 to 200lbs, if you could just not change things up and progress? Do you get what I'm saying here?</p>\n\n<p>You must understand that the human body is incredible at adapting. If, for example, you burn X amount of calories by walking 5 miles per day, your body will adapt. It will make its energy pathways more efficient and you will burn less than the X amount of calories that you used to burn, your body loves trying to save energy (hence why it stores extra as fat or glycogen). Same goes for any other physical activity you do, you MUST progress, either walk faster, longer, or more often.</p>\n\n<p>Now that we got the most fundamental point down, there's still a lot of reason that can cause your situation, and I will outline the most common/reasonable explanations. Also I have no idea why you're adding 600 calories to your RMR, you should be subtracting it. If you're not losing weight with the amount of calories you're eating, its very simple...just reduce the calories.</p>\n\n<p>You say you want to lose weight in the healthiest way possible but you also say you don't lift weights. This is almost a contradiction. If you don't lift weights, when you do actually lose the weight, you will undoubtedly lose muscle as well (even if the majority of the weight was fat). If you lose muscle, you lower your metabolic rate. If you lower your metabolic rate, you now need to consume even less calories than before in order to lose weight. So if you needed 2000 (your RMR - 500 for example) calories a day to lose weight, and didn't weight train, and then you lost 5 lbs (3 lbs fat 2 lbs muscle). And after this, you STILL consumed the same amount of calories, you are now going over your maintenance calorie levels since you dropped your RMR by losing muscle, and hence you will actually gain weight! And since you don't weight train, you definitely didn't gain muscle, and now its gonna be even harder to lose this weight since your RMR is dropped! Do you see the contradiction now?</p>\n\n<p>Nevertheless, you can still lose weight in a healthy way without weight training, it will just be a lot harder and not the \"healthiest\" way possible.</p>\n\n<p>Your apetite increasing in the last few months can be explained by leptin.You eat below maintenance calories over a period of days or weeks. 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.\" The 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. Leptin action isn't confined to just the hypothalamus. There are leptin receptors all over the body. This allows leptin to precisely coordinate appetite, metabolism, and energy expenditure.This is nature at its finest. Your body is programmed to survive. To combat this, it's actually not a bad idea to have \"refeed\" days. This would be a day (every two weeks or something) where you eat above your maintenance level calories in order to shock your body, so it doesn't adapt to lower calories and stall your progress. </p>\n\n<p>Moreover, the sources of your calories matter. The less protein you eat, the more you risk muscle loss and hence lowering your metabolic rate which will make losing weight harder and even cause weight gain. The types of carbs you eat also matter. For example, if the majority of your carb sources are high-glycemic foods such as white rice, white bread, cereal, pasta, fries...etc, then you will over time build up insulin and leptin resistance (remember leptin is key). Insulin resistance will make it so that you can't utilize future carbs effectively for fuel and make you store them as fat easier. While leptin resistance will increase your apetite without you actually needing more calories.</p>\n\n<p>Now, sorry I went on a huge squeal about this stuff, I just saw your real 3 questions, but luckily they're easy to answer.</p>\n\n<blockquote>\n <p>Caloric Intake per day?</p>\n</blockquote>\n\n<p>Obviously, every person is unique and will respond differently to different situations. You say your RMR is around 1960 from online calculators and this is a good place to start but you have to remember to experiment. There is nothing linear in the world of fitness and nutrition. If you're eating 1900 calories a day per weeks and not losing any weight, obviously the only sensible thing to do is reduce the calories, personally I would reduce by around 200. Also note that you added 600 to your RMR. What I personally do is reduce 600 not add it so that's interesting. Im currently prepping for a competition and have been steadily dropping a pound each week for 5 weeks.</p>\n\n<blockquote>\n <p>How should you divide per meal?</p>\n</blockquote>\n\n<p>This is highly individual and depends on your goals. However, the best time to consume carbohydrates are period of high insulin sensitivity. This would be right in the morning when you wake up, and right before and after your workouts. Remember the main function of carbs is energy, so ideally you want to minimize their intake when you don't actually need them or it will be harder to burn fat. On the other hand, you don't wanna eliminate them completely because you will lose muscle easier. So for example, morning meal: high protein med carbs low fat, snack: high protein low-med fat, pre-workout: high protein med carb, post workout - high protein med carb, lunch/dinner and rest of the snacks- high protein med-high fat.</p>\n\n<p>Basically, just eat carbs around the workout and the morning. Eat fats when you dont eat carbs for energy. Eat protein ALL the time.</p>\n\n<blockquote>\n <p>Any other suggestions to stay healthy?</p>\n</blockquote>\n\n<p>Lift weights. I can't stress this enough. When you first lift weights, you will gain muscle (healthy weight) increase your metabolism and so many more hormonal benefits its actually crazy not to workout. Also, do some research around the internet (from cited articles) regarding your goals. There are lots of great sites for this, bodybuilding.com, simplyshredded.com etc...</p>\n"
},
{
"answer_id": 34671,
"author": "syntonicC",
"author_id": 21699,
"author_profile": "https://fitness.stackexchange.com/users/21699",
"pm_score": 3,
"selected": true,
"text": "<p><strong>Disclaimer:</strong> I am not a medically trained professional. Please consult with your doctor before making changes to your diet or exercise habits.</p>\n\n<p>I would like to post an answer to my question because in the last few months I have figured out some very important mistakes I had been making. Please note that these changes worked for me but they may not be appropriate for everyone. I think my answer can help serve to avoid making the same mistakes I did if you find yourself struggling with weight loss.</p>\n\n<p>When I first wrote this post, I mentioned that, despite the diet changes I was making, I was gaining weight. You can see this here:</p>\n\n<p><a href=\"https://i.stack.imgur.com/Can2x.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Can2x.png\" alt=\"Early weight loss trend\"></a></p>\n\n<p>So what happened on August 17th with the huge drop in weight (nearly 7 pounds)? This was the early part of my diet where I lowered my carb intake to roughly 20g a day. This rapid loss is likely attributed to water weight and is normal in the beginning of caloric restriction (which happened quite naturally with carb intake that low) as far as I know. I used this to \"jump-start\" my diet and did not intend to keep this up permanently. </p>\n\n<p>From there, I made the following observations and/or changes:</p>\n\n<ol>\n<li><strong>I was counting calories wrong. Horribly wrong.</strong> I was convinced I was counting my calories perfectly but my estimations were far off. Worse, even though I mentioned all the measurements in my post I wasn't <em>really</em> following it to the extent I claimed in my question (sorry about that!) but I didn't want to admit it. The point is, there is a massive psychological factor to weight loss that makes it so difficult. A cheat meal here and there, a snack here because I was just so hungry - it adds up! On August 17th, I started measuring calories properly. I was averaging 1200-1500 calories a day and it showed. The take home message is this: If you think you're counting your calories correctly but your weight increases or stays the same, reassess it. Are you sure? Did you go out to dinner, have half the meal and say, \"This whole thing was about <em>probably</em> 1000 calories so half of that is 500, I'm good.\" Eating out can be crippling to your diet and meals can range from 1000-2500 at many restaurants. Don't fool yourself! Constantly reevaluate your estimation strategies.</li>\n<li><strong>I was stressed</strong>. Trying to writing a doctoral dissertation and juggling some personal stress is not easy! I tend to stress eat so I would just be hungry all the time since it distracted me from work and made me happy. Just remember that sometimes focusing on weight loss might be a project for when your life has slowed down a little. </li>\n<li><strong>I wasn't exercising enough</strong>. For weight loss, all I have read suggests that exercise doesn't make nearly as big of a difference as diet. The fact is, you can run on a treadmill for 30 minutes and, assuming you are at max heart rate and you don't hold the support bars, you will probably only burn 250-300 calories at best (despite what the machine says). You could immediately nullify this with a protein shake, candy bar, or snack. For me, exercise became a psychological motivational tool and just made me feel amazing throughout the day. This encouraged me to persist in my diet. I started by taking long walks everyday, increasing to 4-5 miles. Then I started running. Slow at first, but suddenly I overcame the wall and at my best, was running 16-20 miles per week (5.5 mph pace). This, combined with weight training surely raised my BMR (though I never had it machine-tested) and pretty soon, I noticed that I could run 3 miles at a 5 mph pace and barely be panting by the end. I cannot stress the incredible changes this had on my psychological state and my desire to continue my diet. I also started lifting as per the suggestion of Brofessor in their answer and found it very helpful to maintaining my fitness.</li>\n<li><strong>I wasn't cooking nutritionally balanced meals as I thought</strong>. This one is tough since finding the right diet by looking online takes you down a rabbit hole of conflicting scientific data and personal anecdotes. Basically, I followed a diet that was fairly low on carbs (80-120g per day) and medium on protein and fat intake. I tried to eat plenty of vegetables, lots of fish/chicken (occasionally beef but no cold-cuts), occasional nuts, whole grains, and drink lots of water (80-100 fl. oz. per day). Mostly I cooked with sesame oil, avocado oil, and sometimes olive oil.</li>\n<li><strong>I wasn't used to calorie restriction</strong>. This is the toughest part. I began intermittent fasting on this schedule: Wake up at 7:00 am, workout, eat a small lunch at 2:00 pm (400-500 calories), eat a larger dinner around 7:00 pm (700-800 calories), and a small snack if I needed it (100-200 calories). This ~16 hr fasting gap landed me in the 1200-1500 range. On my best weeks, I was losing 2 lbs/wk but more often, it was closer to 1.5 lbs/wk. The first two weeks of this were <em>miserable</em>. It was so challenging and I went to bed hungry every night. When I got hungry it was so easy to justify going to fridge and just having 300 calories right away. But then, around week three, an amazing thing happened. I stopped craving things and wouldn't get hungry until around 1:30 pm. I felt incredible, had so much energy, and slept better. My meals were much lighter so I had very little post-lunch slump. What was initially a calorie-restrictive diet actual became my norm and made me feel great. <strong>Important note</strong>: I don't know if this was a safe diet; everything I read suggested it was okay, but it made me feel very good so I persisted. </li>\n</ol>\n\n<p>So, nearly one year later, here is my progress:</p>\n\n<p><a href=\"https://i.stack.imgur.com/G2tHv.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/G2tHv.png\" alt=\"Remaining weight loss trend\"></a></p>\n\n<p>And I could have done better too. I lost the majority of the weight from August through December. Then I more or less maintained through May with a bit of weight loss (I also stopped recording weight during some of this). Since July, I've started losing weight again, with my new target of 150.</p>\n\n<p>The biggest message I can tell you is: Don't give up, be disciplined, and don't become complacent about your habits! Question them, restructure, and try again. This was one of the most difficult challenges I've been faced with and I overcame it. Best of luck to anyone in their health endeavors!</p>\n"
}
] |
2016/06/17
|
[
"https://fitness.stackexchange.com/questions/31250",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21699/"
] |
31,257 |
<p>I do the decathlon and am very weak in the pole vault, do you guys think that gymnastic will aid in strength and help increase my athletic ability. Does it aid in speed also I want to really know</p>
|
[
{
"answer_id": 31258,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>I'd say absolutely yes.</p>\n\n<p>Gymnasts perform some of the most impressive feats of physical strength of all time. This is because at all times, they perform feats using only their own bodies as resistance. That gives them an amazing ratio of strength to bodyweight.</p>\n\n<p>Since it will generally improve your lean muscle gain, I believe it will decidedly aid you in improving other athletic endeavours, especially track and field type events, such as pole vaulting, shot putting, discus, hammer and javelin throwing.</p>\n\n<p>As for running speed, I can't really say. It will entirely depend on what type of gymnastics you will be doing. Bar work engages mostly upper body for movement, and lower body only for balance. However, tumbling will have it distributed more evenly. Here you'll be looking for explosive leg work, which is more general and not gymnastics specific.</p>\n\n<p>But overall, I'd recommend anyone to try gymnastics. It's a fun and diverse way of training, and will yield amazing physiques to those who try it long enough.</p>\n"
},
{
"answer_id": 31301,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 1,
"selected": false,
"text": "<p>Yes. but not necessarily in the way that you think.</p>\n\n<p>It will have some impact on the pole vault in being able to possible improve body position, but the larger part of the pole vault is technique and core/upper body strength to get the twist/push off of the pole correct. You may get some effect from ring work, but you're more likely to see better results from specific weight training solely for the pole vault. </p>\n\n<p>Where you are possibly more likely to notice improvements are the long jump, javelin and high jump. One of the core concepts in gymnastics for the floor and vault routines is called blocking. Blocking is basically just taking horizontal momentum (The runup) and turning it into vertical momentum. Mastering that will give you definite gains in the high jump and long jump, as you will get better at the launch point, and possibly in the javelin as well. You might think that blocking would help in pole vault, but there really isn't a definite \"stop\" point, you tend to run a bit through the plant of the pole to produce the tension/bend in the pole before pushing off the ground.</p>\n"
}
] |
2016/06/18
|
[
"https://fitness.stackexchange.com/questions/31257",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
31,262 |
<p>I have too much belly fat and trying to burn them. But because of my chronic sinusitis (it's affecting my throat) I'm not able to swallow CLA pills, they are too big. I see that there are no liquid CLA. I'm looking for an alternative to CLA to achieve my goal (burning belly fat). I used L-Carnitine but didn't see any improvement. Which supplement should I take to help burning my belly fat?</p>
<p><strong>My Body</strong></p>
<p>Height: 179 cm.</p>
<p>Weight: 86 kg.</p>
<p>I don't have any hearth problem but I didn't take any test about it.</p>
<p>I have scoliosis so I'm not able to do basic belly fat burning movements (like sit-ups) properly.</p>
<p><strong>My Workout Routine</strong></p>
<p>I'm going to GYM at least 2 times in a week. Usually starting with light cardio for warming, and then working with weights and then finishing with intense running & cycling.</p>
<p><strong>Update 1</strong></p>
<p>Actually I've lost about 9 kilograms in 3 months by going to gym regularly. I was 95 kilograms before starting to exercises. But now my weight lost is really slow and I'm not losing weight anymore. I know weight can be same because I'm gaining muscles while losing fat but body proportion not changing. My belly fat and chest fat are still there There is no visible progress. Because of this I'm think it's time to start taking some helpers.</p>
|
[
{
"answer_id": 31264,
"author": "Yao Choa",
"author_id": 20508,
"author_profile": "https://fitness.stackexchange.com/users/20508",
"pm_score": 2,
"selected": false,
"text": "<p>You may not like to hear this but a pill is not your answer. You cannot spot reduce belly fat. Exercising one muscle group (such as your abs) can increase muscle in a specific area but fat is lost all over your body, not in one area.</p>\n\n<p>Doing all the ab exercise in the world will only result in a visible 6 pack for people who are relatively lean. There is no such thing as an obese person with a well defined 6 pack although some obese powerlifters (for example) have significant ab muscle (that is covered up with fat).</p>\n\n<p>Keep eating at a deficit to your TDEE and exercising. You will lose weight all over your body, including your belly area.</p>\n\n<p>I ran your stats and your BMI is 26.8 so you are not obese (just marginally overweight). Your goal is obtainable with more hard work (diet and exercise). No pills are needed!</p>\n\n<p><a href=\"http://www.myheart.org.sg/article/hearty-tools/tools/bmi-calculator/239\" rel=\"nofollow\">http://www.myheart.org.sg/article/hearty-tools/tools/bmi-calculator/239</a></p>\n"
},
{
"answer_id": 31267,
"author": "Olav",
"author_id": 2094,
"author_profile": "https://fitness.stackexchange.com/users/2094",
"pm_score": -1,
"selected": false,
"text": "<p>Milk from grassfed cows has lots of CLA. At least if you do eat butter the best solution is to switch to \"grassfed butter\" like Kerry Gold.</p>\n"
},
{
"answer_id": 31268,
"author": "Tas",
"author_id": 18169,
"author_profile": "https://fitness.stackexchange.com/users/18169",
"pm_score": 1,
"selected": false,
"text": "<p>The real question you seem to be asking is how to lose the remaining weight. <a href=\"https://fitness.stackexchange.com/a/31264/18169\">Yao Choa raises multiple good points in their answer</a>:</p>\n\n<ol>\n<li>A pill is not the answer</li>\n<li>You cannot target fat loss areas: you can only improve muscle in a single area</li>\n</ol>\n\n<p>It's likely you want to look at what you're eating (i.e. how many calories per day) and changing your routine. It's best to seek a professional's help on this matter, and as you are already going to the gym a PT should be able to help you out (some PT's have special training in nutrition, but it's likely most PT's have good information regardless). It helps to track what you are eating, and there are plenty of mobile apps that can aid this. Make sure you aren't eating more than you need to, but also make sure you aren't starving yourself (it doesn't help: your body will just store fat instead)</p>\n\n<p>Consider also measuring your fat% instead of weight. Again, a PT should be able to help you do this, but it's possible to do alone. This statistic is a better one to measure rather than weight, because as you point out you will put on weight due to muscle.</p>\n\n<p>If you have a high muscle% (>40%) you can likely drop the weights altogether and focus on HIIT. A PT could help with this further, but you probably want 3 high-intense training sessions per week. </p>\n"
},
{
"answer_id": 31281,
"author": "Niall",
"author_id": 8630,
"author_profile": "https://fitness.stackexchange.com/users/8630",
"pm_score": 0,
"selected": false,
"text": "<p>CLA is available in powdered form.\nThis can be ingested by simply mixing with water and drinking.</p>\n\n<p><a href=\"http://www.bulkpowders.ie/cla-powder.html\" rel=\"nofollow\">Example available here</a></p>\n"
}
] |
2016/06/19
|
[
"https://fitness.stackexchange.com/questions/31262",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/3916/"
] |
31,263 |
<p>For instance, say you're doing an HST (Hypertrophy-Specific Training) routine, and you can choose between Routine 1 ad Routine 2. In Routine 1 you would be doing 3 full-body sessions per week, and in Routine 2 you would be doing 6 upper and lower body sessions per week. Assuming that each workout is done on a separate day at roughly the same time of day, are there any advantages to one routine over the other?</p>
<h2> Routine 1:</h2>
<pre><code>S M T W T F S
F F F
</code></pre>
<h2> Routine 2:</h2>
<pre><code>S M T W T F S
U L U L U L
</code></pre>
<p>Also, I do realize that there may be psychological and time advantages in both routines; however, I am asking strictly from a physiological/physical standpoint. </p>
|
[
{
"answer_id": 31265,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>Psychological issues aside (as requested), there is the big, BIG issue of physiological restitution.</p>\n\n<p>You've probably heard of the muscle group rest period of 48-hours since both your layouts seem to follow it. But your central nervous system (CNS) is going to be taking a hit 6 days in a row if you follow the second routine.</p>\n\n<p>While your muscles may be getting adequate rest, your CNS might now, and this regimen of overtraining is something that can cause severe and chronic tiredness and exhaustion, even on rest days. People often find it very hard to stick with such routines.</p>\n\n<p>But of course, there are people who do this, with great success. But in order to achieve success with such an overpowering schedule, you need to be extremely vigilant with your diet (getting enough of every macro AND micro nutrient) and your rest (enough hours of sleep every night).</p>\n\n<p>How we deal with it will differ from person to person, but discipline in diet and rest can very well make up for the harsh workouts. But keep in mind, a lot of people will find the combination of that much training, and that much attention to diet and rest, very challenging to keep up in the long run.</p>\n\n<p>Perhaps try it for a few weeks and see if it's for you.</p>\n"
},
{
"answer_id": 31272,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 4,
"selected": true,
"text": "<p>The first routine is low on overall weekly volume in terms of sessions in the gym and I would recommend if you chose this route to achieve hypertrophy what you understand that as you develop into a intermediate/advanced lifter that the time you spend in the gym during these 3 session will increase to a significant amount. Whole-body programs are designed to maximise neural efficiency more than hypertrophy for the average person and thus incorporates more recovery.</p>\n<p>The second routine is a more familiar hypertrophy body split and will allow you to break up your exercises over more days, thus making your sessions shorter than the first routine.</p>\n<p>By having more sessions you can spread the volume from the first session over the week eg.:</p>\n<pre><code>M T W T F S \nBi+Back Upper Legs Tri+Chest Lower Legs/Glutes Sholders+Abs Rest\n</code></pre>\n<p>It all depends on what your goals are but having a equal distribution of legs to upper body will mean your legs may develop faster overall than what is traditionally an "aesthetic build" (there aren't as many muscles in legs as there are in arms+chest+back+sholders).</p>\n<h2>Conclusion</h2>\n<p>Both work well and have their own benefits and issues. It also goes without saying that to progress on either you need good food and sleep. From an efficiency perspective you may meet your goals faster doing the hypertrophy routine but in reality the real winner will be whatever routine has the most overall exercise volume.</p>\n<p>The preference is really personal, best not to overthink it (try both for 6 weeks each with linear progression and see what works better!). If you don't want to be at the gym every day but don't mind spending a long time there when you are, go for 1.</p>\n<p>If you like being at the gym but cant spend a long time there, go for 2.</p>\n"
},
{
"answer_id": 31279,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 1,
"selected": false,
"text": "<h2>Is 6 days better?</h2>\n\n<p>Yes. You can bring more energy to each workout and get the same work done to higher quality which leads to better progress. Also you have more room for variation to keep you progressing.</p>\n\n<p>But you need to lay out the routine correctly. There are no black and white answers. Can you give an example of the routines?</p>\n\n<h2>Ideas for setting it up</h2>\n\n<p>ULULUL facilitates overloading and high fatigue, is usually more effective as a muscle building approach. However it can be done as a very effective high frequency strength program. You would normally do shorter workouts compared to doing FFF.</p>\n\n<p>F-F-F has extra rest which would benefit a more strength oriented training approach. In general gains would be a tad slower though, three days a week is limiting your potential. As you progress workouts will have to get longer and longer, at one point the quality of work will suffer because the workouts are so long. That's when people are forced to split the work into 4/5/6 days per week.</p>\n\n<p>Generally the sweetspot is 4-5 days a week of training for most people. The extra rest is valuable psychologically.</p>\n"
}
] |
2016/06/19
|
[
"https://fitness.stackexchange.com/questions/31263",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21710/"
] |
31,269 |
<p>My wife and I started the "whole 30" diet, which is a little more strict than paleo but for 30 days. My hope was that I would build better habits and identify some foods that may be causing problems. We eat a lot of fresh veggies, some fruit, eggs and a variety of meats.</p>
<p>After a week my energy level was low. I cut down on my workouts and I started drinking more caffeine. I was mentally exhausted by mid-afternoon and when I came home from work (4:00pm) I was pretty much useless. No conversation, no chores, no exercise.</p>
<p>I did a medium length bike ride (28 miles) on day 8. Day 9 I was a wreck. On day 10 I tried to go to spin class but had to walk out after 20 min. I came home, laid down on the couch and couldn't even lift my phone up to look at it.</p>
<p>I am 5'11 (1.8 meters) and 200lbs (91kg) with 23% body fat. On an ideal week I lift weights for an hour on Mon and Wed, do a 40 min walk 5-6 times and bike about 90 miles over 3 days (10 hours total exercise).</p>
<p>I weighed myself on day 10 and I was down to 198lbs (down 2lbs) but 25% body fat (up 2% points), which leads me to believe I've lost 2lbs of lean mass in 10 days. That is not good.</p>
<p>Last summer I lost 30lbs and my goal is to lose another 25lbs this summer.</p>
<p>I like the principle of the "whole 30" and paleo diets, but I have to make a change or it's not going to work.</p>
<p>Does this sound like a blood sugar problem, and if so, any suggestions on how to adjust my diet?</p>
<p>Note: After day 10 I made a concerted effort to boost my carbs. I started eating at least one serving of sweet potato a day, but tried to add additional quality carbs with green beans and some additional fruit. I'm on day 16 now and I'm not sure there's been much improvement. </p>
<p>Maybe I'm recouping lost energy, maybe I'm not eating enough carbs, or maybe that's not the right solution at all. I wish I knew.</p>
|
[
{
"answer_id": 31265,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>Psychological issues aside (as requested), there is the big, BIG issue of physiological restitution.</p>\n\n<p>You've probably heard of the muscle group rest period of 48-hours since both your layouts seem to follow it. But your central nervous system (CNS) is going to be taking a hit 6 days in a row if you follow the second routine.</p>\n\n<p>While your muscles may be getting adequate rest, your CNS might now, and this regimen of overtraining is something that can cause severe and chronic tiredness and exhaustion, even on rest days. People often find it very hard to stick with such routines.</p>\n\n<p>But of course, there are people who do this, with great success. But in order to achieve success with such an overpowering schedule, you need to be extremely vigilant with your diet (getting enough of every macro AND micro nutrient) and your rest (enough hours of sleep every night).</p>\n\n<p>How we deal with it will differ from person to person, but discipline in diet and rest can very well make up for the harsh workouts. But keep in mind, a lot of people will find the combination of that much training, and that much attention to diet and rest, very challenging to keep up in the long run.</p>\n\n<p>Perhaps try it for a few weeks and see if it's for you.</p>\n"
},
{
"answer_id": 31272,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 4,
"selected": true,
"text": "<p>The first routine is low on overall weekly volume in terms of sessions in the gym and I would recommend if you chose this route to achieve hypertrophy what you understand that as you develop into a intermediate/advanced lifter that the time you spend in the gym during these 3 session will increase to a significant amount. Whole-body programs are designed to maximise neural efficiency more than hypertrophy for the average person and thus incorporates more recovery.</p>\n<p>The second routine is a more familiar hypertrophy body split and will allow you to break up your exercises over more days, thus making your sessions shorter than the first routine.</p>\n<p>By having more sessions you can spread the volume from the first session over the week eg.:</p>\n<pre><code>M T W T F S \nBi+Back Upper Legs Tri+Chest Lower Legs/Glutes Sholders+Abs Rest\n</code></pre>\n<p>It all depends on what your goals are but having a equal distribution of legs to upper body will mean your legs may develop faster overall than what is traditionally an "aesthetic build" (there aren't as many muscles in legs as there are in arms+chest+back+sholders).</p>\n<h2>Conclusion</h2>\n<p>Both work well and have their own benefits and issues. It also goes without saying that to progress on either you need good food and sleep. From an efficiency perspective you may meet your goals faster doing the hypertrophy routine but in reality the real winner will be whatever routine has the most overall exercise volume.</p>\n<p>The preference is really personal, best not to overthink it (try both for 6 weeks each with linear progression and see what works better!). If you don't want to be at the gym every day but don't mind spending a long time there when you are, go for 1.</p>\n<p>If you like being at the gym but cant spend a long time there, go for 2.</p>\n"
},
{
"answer_id": 31279,
"author": "hamza_tm",
"author_id": 19570,
"author_profile": "https://fitness.stackexchange.com/users/19570",
"pm_score": 1,
"selected": false,
"text": "<h2>Is 6 days better?</h2>\n\n<p>Yes. You can bring more energy to each workout and get the same work done to higher quality which leads to better progress. Also you have more room for variation to keep you progressing.</p>\n\n<p>But you need to lay out the routine correctly. There are no black and white answers. Can you give an example of the routines?</p>\n\n<h2>Ideas for setting it up</h2>\n\n<p>ULULUL facilitates overloading and high fatigue, is usually more effective as a muscle building approach. However it can be done as a very effective high frequency strength program. You would normally do shorter workouts compared to doing FFF.</p>\n\n<p>F-F-F has extra rest which would benefit a more strength oriented training approach. In general gains would be a tad slower though, three days a week is limiting your potential. As you progress workouts will have to get longer and longer, at one point the quality of work will suffer because the workouts are so long. That's when people are forced to split the work into 4/5/6 days per week.</p>\n\n<p>Generally the sweetspot is 4-5 days a week of training for most people. The extra rest is valuable psychologically.</p>\n"
}
] |
2016/06/20
|
[
"https://fitness.stackexchange.com/questions/31269",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21713/"
] |
31,285 |
<p>I'm entering on this <em>fitness</em> life now, aged almost 30. I never used to care about it, but I realize I'm late on this as I have stopped all my sporting life and become sedentary. I've been in the gym for about 2 months and I'm learning about training and nutrition stuff. I realized how much feeding before training is important to provide energy so I can put in my best on the activities. I've started eating fruit just before the training and this just made a big difference to my training. </p>
<p>So I started wondering what's the deal with the eggs eaten by Rocky in the first movie, where he eats about 3 raw eggs before starting training.</p>
|
[
{
"answer_id": 31286,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 2,
"selected": false,
"text": "<p>The boxing world - especially in the era where the \"Rocky\" movies were made - is notoriously bad at developing new methods for nutrition and exercise based on research and findings. </p>\n\n<p>The whole \"drink raw eggs, run 5 miles every morning and beat this frozen pig\"-method isn't really something you should strive for today. </p>\n"
},
{
"answer_id": 31288,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 6,
"selected": true,
"text": "<p>Eggs, by their nature, have a substantial amount of good protein in them, 6 grams in a large egg, along with the cholesterol and calories needed to sustain exercise. <a href=\"http://www.slate.com/articles/news_and_politics/explainer/2006/12/do_boxers_drink_raw_eggs.html\" rel=\"nofollow noreferrer\">In the 1890s, it was believed that cooking the egg removed some of the nutritional values</a> and this tradition was carried on through the worlds of bodybuilding and boxing as word-of-mouth \"truth\". I suspect some degree of machismo was involved as well, since many people find raw eggs to be nauseating, so choking them down was a way to demonstrate your self-control. <a href=\"http://www.livestrong.com/article/466788-can-humans-digest-raw-eggs/\" rel=\"nofollow noreferrer\">Modern science has since established</a> that humans can absorb 90% of the nutrition in a cooked egg, and only 50% in a raw egg, including the protein. Some exercise and raw-foods gurus have latched onto part of that science and claim raw eggs as a good source of protein with fewer calories, ignoring the <a href=\"https://fitness.stackexchange.com/questions/2483/do-raw-eggs-contain-protein-inhibitors\">reduced protein aspect</a>. And, of course, raw eggs are a potential source of salmonella and e. coli, something they knew at the time of <em>Rocky</em>.</p>\n\n<p>So, in short, it's bad science that was obsolete at the time the movie came out, which has since been discovered to be even more fallacious.</p>\n"
}
] |
2016/06/21
|
[
"https://fitness.stackexchange.com/questions/31285",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21728/"
] |
31,293 |
<p>I'm discovering the running and I like it.</p>
<p>I currently have race two 10km events (1 hour) and one 22km (2h 15') autonomy in a park.</p>
<p>During the 20km race I had very little bad knee, perhaps due to the fact that the path had many ascents and descents.</p>
<p>Currently I can train for 5/7km no more than once a week, but I would try to run a marathon. </p>
<p>More than this run I go to swim twice a month (about 1h+30') and 2/3 time cycling (about 4/5h each time).</p>
<p>I do not care the end time (the limit is 5 hours and I should be able to do it), but I want to finish it.</p>
<blockquote>
<p>What risks could meet without adequate preparation?</p>
</blockquote>
|
[
{
"answer_id": 31296,
"author": "Yao Choa",
"author_id": 20508,
"author_profile": "https://fitness.stackexchange.com/users/20508",
"pm_score": 3,
"selected": false,
"text": "<p>5km or 7km mileage once a week is nowhere close to proper preparation for a marathon. You greatly increase risk of injury by running a marathon unprepared.</p>\n\n<p>Go see a doctor about your knee pain from the 20km race and forget about a marathon anytime soon. Many marathon plans have a long run of over 20km once a week for several months (and often with a run or two of close to 30km). You total mileage goal of 5 to 7km once a week is completely inadequate.</p>\n\n<p>If your knee is the problem, wait and let it heal. If time constraints are holding back your mileage then focus on training for much shorter races.</p>\n\n<p>42.195 kilometres is a long distance. Follow a proper marathon plan and take it seriously:</p>\n\n<p><a href=\"http://rw.runnersworld.com/training-plan-finder/index.html?section=run-a-marathon\">http://rw.runnersworld.com/training-plan-finder/index.html?section=run-a-marathon</a></p>\n"
},
{
"answer_id": 31299,
"author": "intj440",
"author_id": 21732,
"author_profile": "https://fitness.stackexchange.com/users/21732",
"pm_score": 3,
"selected": false,
"text": "<p>If you were to decide to attempt a marathon given the training level you've described, there's an interesting academic article that may be helpful in estimating your likelihood of finishing without injury. The paper is by Yeung, Yeung, and Wong, \"Marathon finishers and non-finishers characteristics: A preamble to success,\" <em>Journal of Sports Medicine and Physical Fitness</em>, <strong>41</strong>(Jun 2001):170-176. </p>\n\n<p>The researchers surveyed 113 registered runners at a Hong Kong marathon, of whom 55 finished and 58 were unable to finish. The predictive variables that had overwhelming explanatory power (p < 0.005) as to whether or not a runner would finish were: </p>\n\n<p>1) weekly training mileage -- the training distance, per week, of the average finisher was 52km (32mi) whereas for the average non-finisher, it was 9km (5mi);</p>\n\n<p>2) length of the longest run accomplished during training -- 28km (17mi) for the average finisher vs. 5.4km (3.4mi) for the average DNF (did not finish); and</p>\n\n<p>3) the runner's personal opinion of how much training was needed to do a marathon -- that is, how difficult did the runner <em>think</em> a marathon would be? The average finisher assessed 72km (44mi) per week as optimal marathon training whereas the average non-finisher thought that only 29km (18mi) per week would be sufficient.</p>\n\n<p>Given your question it seems that all three predictive variables (in their current state) are pointing towards a prediction of non-finishing. </p>\n\n<p>Your question also asked about what the risks were if you did decide to attempt the marathon at this point. The same paper includes a breakdown of the non-finishers, that is, why did the non-finishers not finish? Of the non-finishers, 43% dropped out of the race from exhaustion, \n35% stopped at the 10km mark due to missing the time cut, \n19% were injured, \n2% were advised at a medical tent to stop, and \n2% reported \"other.\" </p>\n"
}
] |
2016/06/22
|
[
"https://fitness.stackexchange.com/questions/31293",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18245/"
] |
31,298 |
<p>Using the JFit categories here. The workouts fit into Bulking, Cutting, General, Sport. I understand that progression on a cut will be limited and you should assume that both the cut or bulk are clean (good macros) and accompanied with good sleep.</p>
<p>What (if any) are the key differences in terms of progression, exercises and volume of a program that is designed to be paired with a bulk (like German Volume 10x10) and those which are meant to be paired with a cut (ICF).</p>
|
[
{
"answer_id": 31308,
"author": "Dylan Wheeler",
"author_id": 18641,
"author_profile": "https://fitness.stackexchange.com/users/18641",
"pm_score": 1,
"selected": false,
"text": "<p>With such a broad question, I will try and give you an overview of some of the main differences:</p>\n\n<p>Typically, workouts designed to bulk you up will be shorter sets with <strong>fewer repetitions with weight getting progressively heavier.</strong> Workouts similar to these when paired with a high-calorie diet will bulk you right up and pack on muscle.</p>\n\n<p>Cutting workouts work the opposite: usually a few more sets with <strong>more repetitions and less weight.</strong> You really need to watch your diet with this one, but if you figure out what works right for your body, you will start reducing your body fat, getting more definition.</p>\n"
},
{
"answer_id": 31309,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": true,
"text": "<p>You can think of \"cutting\" or \"bulking\" workouts as additional supplements to your actual cutting or gaining phase. Just like how you would use extra carbs for bulking, you use \"cutting\" workouts for losing weight. While there aren't any black and white rules for separating the two, there are some important factors in these workouts that will greatly enhance your progress.</p>\n\n<p>Now, when you are cutting (from a diet perspective), you must understand that you will NOT gain muscle. Unless you are on some heavy hormones that is. This is a fact, if you are in caloric deficit, you can not put on muscle mass. With that in mind, let's break down the goal of \"cutting\" quickly.</p>\n\n<p>First, you want to maintain as much mass as possible. How is this achieved? Well, in traditional bro science, people will tell you to do high reps and high sets with lighter weights to \"tone\" the muscle. This is one of the biggest fitness myths in the history of the industry. It's been shown in hundreds of studies this is not true in any way, you can not \"tone\" muscle, you can either make it bigger or smaller (I'm sure you already know this but I'm trying to address a general audience). So then, how do we maintain the most muscle? Well, when you use light weights and high reps, you're basically telling the muscles you don't need them because you're not recruiting all the muscle fibres and motor units that you could be. So, the answer is rather obvious now, the most important thing for maintaining muscle mass, is maintaining STRENGTH (you can ever get stronger on a cut!!). When you maintain lifting heavy during a caloric deficit, you're telling your body \"I really need these muscles in order to keep lifting these weights\", as a result your body is less likely to break down those muscles for energy during a caloric excess. So, <strong>key point: lift heavy weights on a cut</strong>.</p>\n\n<p>Second, you want to aid in fat loss by burning extra calories, working your metabolism more. Traditionally, the easiest and most common way that this is done is through reduced rest times between exercises. For example, on a bulking workout you want to maximize tension to prove muscle growth, so you can sacrifice rest times for lifting heavier weights, i.e 3-4 sets of 315lbs bench press for 8 reps, with 2-3 min rest times is perfect for bulking. Now, on a cut however, we know that we're not going to gain muscle and we just want to give our metabolism a boost. So if we reduce our rest times between exercises and sets, then your heart rate will be elevated more often and for longer durations, and as a result you will be tapping into your metabolic energy system and burn more calories. For example, on a cut, (After the main strength move I talked about above), you want to limit rest times to max 60-90 seconds, and gradually reduce them. It's important to note that gradually reducing your rest times is also a means of making progressional overload and will only make you a better lifter in the long run. <strong>Key point: reduce rest times gradually.</strong></p>\n\n<p>In terms of volume, this is highly variable and usually depends on the individual. Dorian Yates, a 6x Mr Olympia was known to do 10-15 sets per workout while Jay Cutler, another Mr Olympia was known to do 10-15 sets per EXERCISE. Generally speaking though, the more volume you have the more calories you will burn, but consequently it'll be harder to recover, so it's a double edged sword. In terms of progression, in a cut, you want to progress on reducing rest times and maintaining (and even improving) your strenght, since its impossible to gain mass. In terms of exercises, you obviously want big strength movements that will burn big calories and also make you stronger, the definition of compound movements. Doing calf raises on a cut isn't going to do much other than make you better at calf raises...</p>\n\n<p>Now on a bulk, we want to maximize muscle tension and overload, and keep progressing. In order to keep progressing, it is a good idea to periodize your workouts and introduce various shock techniques such as dropsets and supersets so your body never adapts and you can keep growing. Now, unlike the cut, the rest times can be as long as you need in order for you to lift the most weight for the most reps (max tension). With volume, like I said, it depends, do enough volume to feel that your muscles are reaching failure but make sure it's not so much that your muscles can't recover and don't grow efficiently.</p>\n"
}
] |
2016/06/22
|
[
"https://fitness.stackexchange.com/questions/31298",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
31,332 |
<p>I'm in my mid-30s now, and much of work is done in front of a computer - all day and night. Gone are the days in which I play basketball, run track, and hit the weight room 5 or 6 days a week.</p>
<p>I now have chronic neck issues -- really stiff knots on the left side of my neck.</p>
<p>I go for chair massages in the nail salons. If I get lucky, I find a person who doesn't b.s. me to get me to add more money and time to the massage and really fixes the issue for me, by applying lots of pressure to the tension areas of my neck.</p>
<p>But the problems eventually come back, and I have to go for massages again, and hope to find someone who will fix the problem. Unfortunately, most massage therapists at the nail salons just kind of stall and do other things during the massage session and only rub out the tension areas for a minimal amount of time, in order to make me go back for more sessions.</p>
<p>So, my question is: Is there something I can do on my own to fix this problem?</p>
<p>Should I hit the gym again and maybe work on dumbell shoulder presses? Bench press? Pull-ups? </p>
<p>Should I seek a medical doctor? A chiropractor? </p>
<p>I tried massaging myself...which doesn't seem to work at all.</p>
<p>Thanks,</p>
|
[
{
"answer_id": 31333,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 3,
"selected": false,
"text": "<p>I would recommend <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a balanced and proven strength training program</a>. The typical office job tends to provide numerous posture issues and strains from being in awkward positions for hours at a time. </p>\n\n<p>Good strength training will simultaneously strengthen and provide flexibility across all your major muscle groups, including your shoulders, neck, and upper back. As a beginner you really don't want to train these things in isolation. It's not as effective, takes longer, and you're much more prone to injury.</p>\n\n<p>Good luck, and you're at a great age to start getting some terrific benefits. </p>\n"
},
{
"answer_id": 31335,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": false,
"text": "<p>I cant diagnose you but a doctor might be able to identify if you have any of the following: \n<a href=\"https://i.stack.imgur.com/05oAT.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/05oAT.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>I think you may have Thoracic Kyphosis/Forward Head (\"Computer Guy\" Hunchback): Upper cross syndrome is another posture issue caused by sitting while hunching forward (at a computer, over books, etc). The pectorals and the upper back/next tend to be tight, while the scapular muscles (shoulder blades) and neck flexors tend to be weak. </p>\n\n<p><a href=\"http://www.reddit.com/r/Fitness/comments/exgiu/a_guide_to_fixing_computer_guy_posture_upper_body/\" rel=\"nofollow noreferrer\">This reddit post</a> has excellent information on why you're doing different exercises, but many of the links have degraded. <a href=\"http://kaasplateau.com/stretches.pdf\" rel=\"nofollow noreferrer\">This pdf</a> demonstrates how to do the specific exercises mentioned (skip to page 4 for the specifics for this section, although all of the stretches are good).</p>\n\n<p>For more information, see <a href=\"http://www.exrx.net/Kinesiology/Posture.html\" rel=\"nofollow noreferrer\">ExRx on Common Postural Deficiencies</a></p>\n\n<p><em>Source: reddit.com</em></p>\n"
},
{
"answer_id": 31343,
"author": "RedSonja",
"author_id": 21754,
"author_profile": "https://fitness.stackexchange.com/users/21754",
"pm_score": 0,
"selected": false,
"text": "<p>I used to have a lot of neck problems from playing the saxophone. Two things helped. </p>\n\n<ol>\n<li><p>Don't bend your neck to do your work, adjust your screen and your chair until you can sit comfortably. Take time to do this properly. Adjust and use the armrests. Read the ergonomic guides and believe them.</p></li>\n<li><p>Ask the fitness studio guy for exercises to help your special problem. They should be trained to do exactly this, and are pleased to get a challenge.</p></li>\n</ol>\n"
},
{
"answer_id": 31352,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": 2,
"selected": false,
"text": "<p>I wanted to join the commentary because I too started having upper back problems around my shoulders and neck when I entered my 30s**. I spent a full year trying a number of different things including going to a chiropractor, seeing my doctor, and going to numerous physical therapy sessions before I finally found a regimen that worked for me. Here is what I found that helped:</p>\n\n<p><em>Disclaimer: Please note I am not a doctor so I would encourage you to discuss this with your physician before taking any of this as word.... I'm simply repeating back my experiences and what I was told by medical professionals.</em></p>\n\n<ul>\n<li><p><strong>Turning \"off\" the problem muscle</strong> - Every muscle in your body is basically an on/off switch. When you flex, your body is just forcing blood flow to the muscle in order to turn it \"on\". If your problem is muscular (which neck and back problems usually are), a trick that most physical therapists will do is to identify the muscle that is stuck in the \"on position\" and use pressure to restrict blood flow and turn it \"off\". You can do this at home yourself most easily with a tennis ball or with another person using their thumb. Identifying the taught muscle can be difficult to do but usually it is at the point of pain/stiffness. Simply apply pressure for around 30 seconds to the taught muscle and you should feel noticeable relief when the muscle turn \"off\". This is a real art form to get the hang of and you have to do it relatively sparingly as you can cause bruising if you over use it. It is also important to note that this is only a temporary solution as there is typically some underlying issue that is causing a muscle to get stuck \"on\".</p></li>\n<li><p><strong><a href=\"https://en.wikipedia.org/wiki/Ibuprofen\" rel=\"nofollow\">Ibuprofen</a></strong> - My doctor actually prescribed me 3x Ibuprofen twice a day and a bunch of exercise to correct my issue. I thought he was nuts at first but after doing this for a month, my symptoms were relieved more than anything else I did. Ibuprofen helps relax the muscles as well as provide pain relief and when paired with careful exercise is outstanding for physical therapy. You can actually take quite a lot of ibuprofen (unlike acetaminophen and other NSAIDs) and I still take it on occasion if my back starts bothering me. After experimenting with other muscle relaxers he prescribed me, I would hands down recommend ibuprofen over any other \"meds\" for back pain.</p></li>\n<li><p><strong>Exercise</strong> - Often times muscular problems result from the body attempting to protect some previous injury. You pull one muscle and all of the muscles around the area respond to \"protect\" that injury. Unfortunately this often results in your body getting used to bad form and now your muscles are operating in a manner that isn't healthy (and in turn is causing you pain). Targeted exercise is absolutely necessary for weak and recovering areas. Learning what routine exercises you should perform to get your body healthy is the best argument I can recommend for doing physical therapy. You might find it worth taking a few sessions and collecting a list of exercises that are right for you. Then once you know what you should be doing, make sure to practice them religiously and you really will see miracle results. Back pain actually convinced me to get back into shape and when I find myself getting lazy and neglecting my exercises only then do I start to see my pain coming back. </p></li>\n<li><p><strong>Stretching/Yoga</strong> - Yoga is a brilliant solution for keeping your body healthy and limber and for reducing stress (neck and upper back is a common area for people to collect stress). When you find yourself \"all bound up\" your best course of action is to turn off problem muscles and then carefully stretch around the problem area. I have a list of around 10 Yoga poses that help me greatly especially when I'm experiencing issues around my shoulders. </p></li>\n<li><p><strong><a href=\"https://www.osha.gov/SLTC/ergonomics/\" rel=\"nofollow\">Ergonomics</a></strong> - A few posts have already mentioned posture and proper desk setup and this is an important point that you don't want to neglect. By itself it probably won't cure you, but improper form can most definitely contribute to an increase in symptoms. I would recommend doing some research on best practices so that you can make your work space as \"livable\" as possible. For me it was moving my screen closer to my eyes, getting a good chair that supports good posture, and keeping my chair height appropriate. </p></li>\n<li><p><strong>Attitude</strong> - I was almost hesitant to list this but I think it is an important point when talking about physical fitness and aging. <a href=\"https://en.wikipedia.org/wiki/Louis_C.K.\" rel=\"nofollow\">Louis CK</a> has a funny routine about having problems with his ankle in his 40s and having the doctor tell him \"yeah, it's going to start doing that from now on\". Pain and physical ailments are something that come with aging which is why it is so important to take care of your body. Your mental mindset plays a big role in dealing with these challenges and really should not be ignored. My Dad, who is a cancer survivor, had a term he called \"leaning into the pain\" when dealing with severe pain. You would be greatly surprised the amount of pain your body can tolerate and I can certainly attest to having a greater threshold now then I did 3 years ago before my problems started. Always remember to stay positive and keep your physical therapy goals forefront in your mind. Doing this will help you get through the rough patches and keep you from getting discouraged when your neck is really bothering you.</p></li>\n</ul>\n\n<p><strong>Things that didn't work for me:</strong> Seeing a Chiropractor, heating problem area (this only temporarily works and the muscles tighten again as soon as you remove the heat), pain killers, muscle relaxers, massages. </p>\n\n<p><strong>So to summarize:</strong> 1) See your primary care doctor, 2) Consider doing a couple physical therapy sessions, 3) Learn how to deal with the issue when it gets bad by stretching and turning off muscles, 4) Find an appropriate exercise routine for your needs 5) Improve your workspace to support good practice 6) Stay positive.</p>\n\n<p>Good luck to you! I hope this works for you as well as it did for me. </p>\n\n<hr>\n\n<p>** My Symptoms: I started waking up some mornings, unable to move my neck in any direction and my trapezius muscle on my right hand size would stay completely taught for days at time resulting in severe pain. After a catscan and several doctors visits I was diagnosed with a bulging disc in my neck and upper back. </p>\n"
},
{
"answer_id": 31353,
"author": "BackInShapeBuddy",
"author_id": 1054,
"author_profile": "https://fitness.stackexchange.com/users/1054",
"pm_score": 0,
"selected": false,
"text": "<ul>\n<li><p>\"mid-30s now\", \"Gone are the days\".... </p>\n\n<p>Your body has a long way to go (hopefully). It is a good idea to make the time now to set up an exercise/recreational program that increases your chances for a healthy, long-term active lifestyle. Your neck is a warning sign, the \"canary in the coal mine\", pointing to more musculo-skeletal problems as you age.</p></li>\n<li><p>\"chronic neck issues\", \"Is there something I can do on my own to fix this problem?\" </p>\n\n<p>Yes, but you may need professional guidance.</p>\n\n<p>Chronic suggests that you are chronically causing your neck problems. A professional assessment is due. First see a doctor or physical therapist to evaluate the cause, then plan a strategy to undo your chronic problem.</p>\n\n<p>If your neck pain is a musculo-skeletal problem, your therapist can:</p>\n\n<ul>\n<li>treat what is wrong (muscle, joint, nerve, fascia, <a href=\"https://fitness.stackexchange.com/questions/6994/i-have-extremely-bad-posture-what-can-i-do/7015#7015\">posture</a> etc.) anywhere in the body including your hips and back, </li>\n<li>help you determine what you are chronically doing that aggravates your neck, </li>\n<li><p>give your exercises (stretching, strengthening and postural) or ways to correct these problems on your own on a daily basis, and</p></li>\n<li><p>hopefully get you back in the gym!</p>\n\n<p>Massage may be a part of the treatment. Your physical/physiotherapist may also show you ways to use tennis balls, a <a href=\"http://www.theracane.com/exercises.htm\" rel=\"nofollow noreferrer\">theracane</a>, foam roller or other methods to self massage with better results than you are having now. They may also give your short-duration, corrective exercises or moves to do while at work.</p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/6994/i-have-extremely-bad-posture-what-can-i-do/7015#7015\">Exercise</a> - Although massage can be helpful, exercise will probably give you better long term results. Again, professional guidance may be helpful, saving you time and energy to find the specific combo of exercises that work for you.</p>\n\n<p>Your therapist can give you an explanation of the proper ergonomic desk set up as this <a href=\"https://www.osha.gov/Publications/videoDisplay/figure3.jpg\" rel=\"nofollow noreferrer\">OSHA diagram</a> shows. Tweaking your workstation set up may make a big difference to your neck posture, joints and muscles. </p></li>\n</ul></li>\n</ul>\n\n<p>However you decide to tackle this problem, make sure to follow-thru. Good luck.</p>\n"
},
{
"answer_id": 31356,
"author": "PERFESSER CREEK-WATER",
"author_id": 21797,
"author_profile": "https://fitness.stackexchange.com/users/21797",
"pm_score": -1,
"selected": false,
"text": "<p>You can easily fix your neck problems by \"HOLISTIC\" methods, which include massage, chiropractic, rei-ki, osteopathy, etc ...</p>\n\n<p>You DON'T want (or need) surgery or pills (especially pain-killers !!), or other pharmaceutical drugs. They will only upset your body-chemistry and aggravate the problem !!</p>\n\n<p>Instead of drugs or pills, try herbal teas. They are very-powerful, mainly because they obey the first rule of medicine, which is to \"Do no harm\" ...</p>\n"
},
{
"answer_id": 31362,
"author": "BunnyKnitter",
"author_id": 21794,
"author_profile": "https://fitness.stackexchange.com/users/21794",
"pm_score": 0,
"selected": false,
"text": "<p>Go to a proper Registered Massage Therapist instead of someone at a nail salon. Often they will be covered by extended medical (in the same category as physios probably) and they actually know what to do to help with longer term relief. Additionally, THEY will be able to tell you what exercises and stretches to do to release tension and perhaps improve strength in that area.</p>\n\n<p>Also, you said \"chair massage\" at the nail salon: my RMT works my WHOLE back to help with my neck problem. Muscles all work together and even if one area is sore it can certainly influence or be influenced by stresses and strains in other muscle groups. I can't imagine a massage being done in a chair being remotely helpful except for very superficial and temporary relief...</p>\n\n<p>I have similar problems (computer work + I'm a gamer = sore and stuff neck and shoulders to the point of causing frequent headaches). What the RMT does often HURTS but it feels better afterwards. That being said, because I don't really have the ability to change my working situation (my desk is too low to allow proper ergonomics for me) and I'm unwilling to give up gaming - the pain and stiffness comes back. I have started doing yoga and generally exercising more and the overall increase in exercise seems to be helping quite a bit. Taking frequent breaks to stretch throughout the work day also helps a lot.</p>\n\n<p>One thing that my RMT told me (and it may apply to you) is that my pectoral muscles are SUPER tight. So you could work at stretching those out and seeing if that helps much?</p>\n\n<p>Overall though my advice would be to see a RMT on a monthly (or more frequent) basis until you start feeling better consistently. They should be able to guide you in more specific stretches and exercises to do. :)</p>\n"
},
{
"answer_id": 31461,
"author": "illuminator",
"author_id": 21921,
"author_profile": "https://fitness.stackexchange.com/users/21921",
"pm_score": -1,
"selected": false,
"text": "<p>I'm fighting with this problem too.</p>\n\n<p>In front of a computer 12 hours / 7 days of week / round year.</p>\n\n<p>You could take my way. As you have mentioned: </p>\n\n<blockquote>\n <p>hit the weight room 5 or 6 days a week</p>\n</blockquote>\n\n<p>The background theory of my way: Why does neck hurts? Muscles too light to keep it properly straight. Because of lack of physical job. I'm not a hard worker, not a red-neck, I don't walking more than 1 hour a day even! It is like astronauts situation. You'd seen how they did returning from year of flying..... In wheelchair, like completely mutilated mans.</p>\n\n<p>Recovery means a weight lifting. They are building their body. What does it mean? It is bodybuilding!</p>\n\n<p>You must looking here not a neck-related question, but program for novice to build your body. Right food, not drugs. Right life-style...</p>\n\n<p>That is why, I've bought barbell, bench and rack, plus 120kg in \n25kg*2, 20kg*2, 10kg*2, 5kg*2 load. Approximate 1k$, not a higher equipment for top-athletes, my barbell would load 300kg at max, looks like it is Chines forgery, anyway break it will be interesting.</p>\n\n<p>All of its are staying right in front of me, behind this monitor, in my room.</p>\n\n<p>I've recovered in my memory three years of University's gym class...</p>\n\n<p>Recovered this enigmatic word <a href=\"https://en.wikipedia.org/wiki/Powerlifting\" rel=\"nofollow\">Powerlifting</a>.</p>\n\n<p>And started!</p>\n\n<p>You need to increase muscles masses around neck, additionally, likely, part of your vertebra too suffer under high charge. Moreover, I'd like to start from spine to heal neck.</p>\n\n<p>Powerlifting is one of the easiest set of exercises:</p>\n\n<ol>\n<li>Bench press ( shoulder girdle )</li>\n<li>Deadlift ( lumbar area )</li>\n<li>Squat ( all of back )</li>\n</ol>\n\n<p>As you can see, All of this three exercises are training your back. Increasing muscle masses on the back decrease load on the spine bones.</p>\n\n<p>One of advices, which you will hearing everytime anyway, if you gonna get my way: Right Food - is 80% of success. For example, I'm eating vitamins everyday after meal. And everyday I'm pushing around 13,825kg in sum. After training - there is <a href=\"https://en.wikipedia.org/wiki/Metabolic_window\" rel=\"nofollow\">Metabolic window</a> ( 40min ), I'm eating Porridge with milk and finishing it with vitamins. Non-stop, 365 days...</p>\n"
},
{
"answer_id": 37515,
"author": "Keith Bacon",
"author_id": 28256,
"author_profile": "https://fitness.stackexchange.com/users/28256",
"pm_score": 0,
"selected": false,
"text": "<p>The mind/body methods can permanently reduce muscle tension when they work at their best. The tension is physical and psychological (psychophysical) caused by our sympathetic nervous system (SNS) being over active (to endless tensing up reactions) and the parasympathetic nervous system (PNS) losing the battle to release the tension and the associated repressed emotion. \nThere are many techniques that can help with this - Western ones like Alexander Technique, Feldenkais, Rolfing and Eastern ones like Tai Chi, yoga/meditation. It is rather hard to get started with these things and many proponents of them have 'explanations' of their own - but the key thing is at their best they can rebalance the Autonomic Nervous System, release muscle tension and make you happier! </p>\n"
}
] |
2016/06/27
|
[
"https://fitness.stackexchange.com/questions/31332",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21785/"
] |
31,338 |
<p>I once increased my weight very fast (around 2-3kg/week), that time without doing workout, and using so called "supplement" by doctor. However, it left some stretch marks when my weight is decreased quite faster after did not consume that "supplement" anymore.</p>
<p>How much is the most ideal weight increment if I aim to do it again + workout this time + help of Personal Trainer and consumption of gainer + whey (I prefer whey better to avoid bloating) without leaving stretch marks in future.</p>
|
[
{
"answer_id": 31341,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>You look like you are trying to gain weight for whatever reason. Most sources state that when losing or gaining weight you should aim for a 0.5kg change per week.</p>\n\n<p>However, it is highly individual and you should diet plan to eat 10-15% above your Total Daily Energy Expenditure and then measure your weight change. </p>\n\n<p>Make sure your breakdown of protein, fat and carbs is sensible and you are exercising regularly.</p>\n"
},
{
"answer_id": 31359,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p><a href=\"https://en.wikipedia.org/wiki/Stretch_marks\" rel=\"nofollow\">Stretch marks</a> are a “tearing” of the layers of the skin (dermis). As you’ve already figured out, they’re usually the result of a rapid expansion of the skin surface and can have many <a href=\"https://en.wikipedia.org/wiki/Stretch_marks\" rel=\"nofollow\">causes</a>. Unfortunately, since each of us is an individual, there’s no standard “rule” as to how much weight the body can add without resulting in stretch marks. Logic would, however, dictate that to avoid them you should try to gain weight <strong>gradually</strong> over an <strong>extended</strong> period so that your body can adapt and adjust to a larger skin surface.</p>\n"
}
] |
2016/06/27
|
[
"https://fitness.stackexchange.com/questions/31338",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20346/"
] |
31,342 |
<p>In the last six months I've lost around 34/35kg. Though I'm skeptical myself a lot of people have told me that I've lost a lot of weight and they can see it. My initial goal was to get to 75kg and reassess my options there. However I'm now considering starting exercises to tone up my stomach area as of the start of next month (<strong>the time I usually add a new exercise to my regime)</strong> and was looking for advice on how I go about doing this. </p>
<p>I'll list my current exercise regime in case it can assist at all/for general feedback on what people think of it.</p>
<ul>
<li><strong>Walking</strong> around 5 kilometers a day (Can vary)</li>
<li><strong>Running</strong> 300 meters three days a week (Varies now since I run a bit more)</li>
<li><strong>Running</strong> 700/800 meters two days a week (Also varies, did three up until this week)</li>
<li><strong>Kettlebell swings</strong> (6 days a week, 3 sets, 10 reps, 16kg) (Did this in an attempt to improve my back, I was in a car accident and it got pretty messed up two years ago and was a source of a lot of pain so I wanted to work on it and fix that, looked into it when I started as even the little running I was doing was resulting in my back hurting a lot, has gotten better as times progressed though)</li>
<li><strong>Leg curls</strong> (6 days, 3 sets, 10 reps, 40kg) (Started doing these this month. I decided to try these to see if I could tone my legs up a bit and make them stronger. Initially when I started this exercise regime at the beginning of the new year and I was doing a little bit of running and my legs and ankles were in agony. Though this had improved drastically in the months since I thought adding leg curls might be helpful as I am determined to increase my running distances over time)</li>
<li><strong>Continuous running</strong> (Saturdays) (Did 1km Saturday, would've had 2 or so small breaks looking at my distance, weak as I know. I was aiming to do 2 kilometers when I started but unfortunately I just caved in too easily. I'll build up to 2 kilometers and reassess when I get there)</li>
</ul>
<p>I do a rest day on Friday so I'm going six days a week normally. If I'm really busy or the weathers really bad I'll sometimes not do a full six day week.</p>
<p>It's also probably important to add that I've been dieting and still am. At times you could also most likely say that my dieting had been very aggressive.</p>
<p>Current diet: </p>
<p><strong>Breakfast:</strong> One yohurt, around 90 calories and low fat, flavors and exact calories vary</p>
<p><strong>Lunch:</strong> Salad sandwich, sometimes there's also chicken in it maybe once a week</p>
<p><strong>Dinner:</strong> Salad alongside a main meal containing some kind of meat (Varies, use to just be salad normally until I started my leg curls)</p>
<p><strong>Drinks:</strong> Water, two coffees a day (completely cut out sugar with my coffee now), green tea with lunch and half a cup of milk after I exercise (No alcohol now unless I'm out with friends)</p>
<p>(If I'm out with friends the diet can fluctuate, coffee count can also if it's during the day. Never see them anymore though so it's hardly relevant unfortunately)</p>
<p><strong>Additional info:</strong></p>
<ul>
<li>6ft tall</li>
<li>Started at 117kg</li>
<li>Around 83kg now, just went into the healthy weight range BMI category </li>
<li>Gained a lot of the weight in 20 months but not all</li>
</ul>
<p>Any advice or feedback is gratefully appreciated. If you need any additional advice please let me know.</p>
|
[
{
"answer_id": 31344,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<h2>Ways to tone my stomach area up?</h2>\n<p>First, read the top answer here: <a href=\"https://fitness.stackexchange.com/questions/869/best-exercise-to-lose-belly-fat-fast\">What exercises should I perform to reduce fat on a specific area of my body?</a></p>\n<p>That said, you do need muscles there and will need to work out. The optimal exercises for building muscle your core muscles are:</p>\n<ul>\n<li>Ab Wheel (kneeling or standing)</li>\n<li>Hanging Leg Raises</li>\n<li>Kneeling Cable Lift</li>\n<li>Exercise Ball (weighted) Crunch</li>\n<li>Turkish Get-ups</li>\n<li>Plank</li>\n</ul>\n<p>Make a circuit out of some or all of them. They are in order of importance/effectiveness. However, you could adjust your weights routine to mean you don't need to do many isolation exercises like above (more info below)</p>\n<h2>General Feedback on Routine</h2>\n<ul>\n<li>Walking/Running: Try to incorporate interval training, walk for 500m then jog for 200m and then repeat. Shorten the walks and lengthen the jogs over time until you are comfortable with jogging/running for 5k. Check out the Couch-to-5k program.</li>\n<li>Weights: Kettlebell exercises are fine and leg curl is a ok assistance exercise but if you really want progression and to build strength then check out the Stronglifts (5x5) Program (and ditch the leg curls). As a minimum you should do: Barbell Squat, Deadlift, Bench Press. Squat and Deadlift (and Overhead Press) all work out your core as it is used to stabilize during the lifts. Alternatively, join a crossfit/body-pump/kettlebell class at your gym and go twice a week. <em>If you a program designed just for you ask in the comments here and I'll draw one up.</em></li>\n<li>Diet: Overall looks good for losing weight but I would be concerned that it is not sustainable, track the calories and macronutrient value of your daily meals and ensure you are getting what you need. IIFYM.com can help tell you your needs and myfitnesspal.com (and app) can help you track.</li>\n</ul>\n"
},
{
"answer_id": 31345,
"author": "user3564421",
"author_id": 21789,
"author_profile": "https://fitness.stackexchange.com/users/21789",
"pm_score": 1,
"selected": false,
"text": "<p>Firstly, congratulations on your weight loss, that is really good what you have achieved and you should be proud! First step is always the hardest.</p>\n\n<p><strong>Diet</strong></p>\n\n<p>Your diet is pretty good, maybe add in a bit more protein like chicken breast and other lean meat. Potentially when your workouts get a bit more aggressive, you might need to add in a little bit more carbohydrates to give you energy, </p>\n\n<p><strong>Working on your core</strong></p>\n\n<p>Now, if you want to work or tone up your stomach area, I would suggest beginning to work on your core as well as your cardio. </p>\n\n<p>Please follow this link here: <a href=\"http://greatist.com/move/best-bodyweight-exercises-abs\" rel=\"nofollow\">http://greatist.com/move/best-bodyweight-exercises-abs</a> </p>\n\n<p>This details different exercises you can try out from your own home and so you can try at your own leisure (I usually throw in core workouts at the end of my regular workout). </p>\n\n<p>Just from home, my favourites are the \"Bicycle kicks\", \"Flutter kicks\", \"Reverse Crunches\", \"Leg Raises\", \"Russian Twists\" and planking. After a 3 or 4 weeks you can see results if you work the core once every couple days, and depending on your body fat percentage. I usually do 30 seconds worth with 30 seconds rest per exercise (3 or 4 sets). You can up the difficulty when you begin feeling more comfortable. </p>\n\n<p>However, everyone is different, so just experiment with the different types of ab exercises and see what suits you :) </p>\n\n<p>I would also recommend using Youtube to find different types of ab workouts when you feel confident :)</p>\n\n<p><strong>Potential lifestyle changes</strong></p>\n\n<p>Also have you considered going to workout at the gym? Different free weight exercises and exercises that target specific areas like bench press (chest), squats(legs), or even shoulder press (shoulder) all work the core as a secondary muscle as well (granted not as much as the target muscle). If not, maybe its time to start incorporating a strength workout into your routine? Start with pushups and see how you feel after that? </p>\n\n<p>Lastly, you could take up a team sport. Nothing helps to motivate me than knowing i'm part of a team! I'm pretty rubbish at most sports but when people see how badly you want to win, and how much effort you put in, they're really inclined to help you to do well and continue on with the sport! For me, it is basketball and football, and both are quite cardio heavy. </p>\n\n<p><strong>Other misc advice</strong></p>\n\n<p>Furthermore, can you measure you body fat percentage? It might not be accurate, but could be a decent indicator as to what we are working with. You could google what a 10% body fat percentage person looks like, and a 20% body fat percentage looks like, just to see how you rank with your own bf% percentage.</p>\n\n<p>If you feel like you have too much skin so your abs cannot show, you may need to consult a doctor to see what you can do. They may also be able to calculate your body fat percentage. </p>\n\n<p>Additionally may I ask how old you are?</p>\n\n<p>Any other queries please feel free to ask me! </p>\n"
},
{
"answer_id": 31375,
"author": "Angel Politis",
"author_id": 20536,
"author_profile": "https://fitness.stackexchange.com/users/20536",
"pm_score": 0,
"selected": false,
"text": "<p>Unless you want to end up being as thin as a chopstick I would suggest that you <strong>don't drop below 80kg</strong> as this is pretty much around the ideal weight for someone standing 6 feet tall.</p>\n\n<p>To tone your stomach area I believe it's best to <strong>stick with HIIT</strong> (<a href=\"http://www.bodybuilding.com/fun/wotw40.htm\" rel=\"nofollow\">High Intensity Interval Training</a>) from the training perspective and <a href=\"https://en.wikipedia.org/wiki/Intermittent_fasting\" rel=\"nofollow\">Intermittent Fasting</a> for your diet.</p>\n\n<p>Read more about the effectiveness of the combination of the two <a href=\"http://fitness.mercola.com/sites/fitness/archive/2014/09/26/intermittent-fasting-hiit-workout.aspx\" rel=\"nofollow\">here</a>.</p>\n\n<p>If you follow <strong>a HIIT training schedule combined with Intermittent Fasting</strong> for about a month, training twice a week, you will be able to shed 3-5kg of fat from your body and allow your abs to start showing themselves.</p>\n\n<p>If you add up a day or two (depending on how much free time you have) to train your abs and strengthen them, at the end of the month you will have some very promising results.</p>\n\n<p><strong>Some effective ab exercises</strong>:</p>\n\n<ol>\n<li>V-Crunches</li>\n<li>Russian Twists</li>\n<li>Plank</li>\n<li>Oblique Driving-Knee Crunches</li>\n<li>V-hold</li>\n</ol>\n\n<p><strong>Diet</strong>:</p>\n\n<p>You already do a decent job with your diet keeping the sugar intake at a minimum, but you should consider increasing the protein intake throughout the day and also, get a good dose carbohydrates after your training to replace the lost energy.</p>\n"
}
] |
2016/06/27
|
[
"https://fitness.stackexchange.com/questions/31342",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21788/"
] |
31,346 |
<p>We have all seen it on countless cardio machines and some may have questioned its validity. There is (nearly) always a mode/program you can select called some variation of "fat burning". This is usually linked to heart rate (measured by the machine) but not always. </p>
<p>What is the "fat burning zone" and what science backs its claims that it is better than the other programs for burning fat?</p>
|
[
{
"answer_id": 31354,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p><strong>Sources</strong></p>\n\n<p>During <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/19855335\" rel=\"nofollow\">this n=36 study</a>, the optimal fat burning zone - i.e. the point at which one has the highest fat oxidation rate - occurred on average at 54.2% VO2max.</p>\n\n<p>However, the great variance between the participating individuals makes it hard to pinpoint this as <em>the</em> fat burning zone.</p>\n\n<p>Interestingly, <a href=\"http://alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html\" rel=\"nofollow\">this article by Alan Aragon</a>, suggest that while fat burning is seemingly higher during low-intensity cardio, post-workout fat oxidation was higher after high-intensity cardio, and that if one measures the effects of the two after a 24-hour peroid, <strong>it evens out</strong>.</p>\n\n<p>It also gives some insight into the difference between pre-workout meals, and lack thereof.</p>\n\n<p>It then states the following, which I will quote directly to avoid any errors caused by interpretation:</p>\n\n<blockquote>\n <p>In long-term studies, both linear high-intensity and HIIT training is superior to lower intensities on the whole for maintaining and/or increasing cardiovascular fitness & lean mass, and are at least as effective, and according to some research, far better at reducing bodyfat</p>\n</blockquote>\n\n<p><strong>Discussion</strong></p>\n\n<p>I think these findings only serve to strengthen what we already know about the fitness industry; individuality is too prevalent to really make any foolproof claims about which regimen is best for the goals we aspire to.</p>\n\n<p>Especially, anyone who claims to have a be-all end-all piece of information should rarely, if ever, be taken seriously.</p>\n\n<p>Only you, by trying both/all regimens, can discover what works best for your particular body, which is surprisingly different from everyone else's.</p>\n\n<p><strong>Suggestions</strong></p>\n\n<p>If you want results, you should start by picking the regimen which makes you most excited. Not only does it seem like it will be equally effective as the others, but it might be even more so if you enjoy it, and are able to keep motivation high.</p>\n\n<p>Try one regimen for a few months, and measure your progress as best you can. Then you can try another regimen for the same period, and see how you feel about the execution and the results.</p>\n\n<p>Even if the most enjoyable one isn't the most effective over a short span of time, it will likely keep you motivated for longer, and yield the best long-term results.</p>\n"
},
{
"answer_id": 31355,
"author": "Michael",
"author_id": 21796,
"author_profile": "https://fitness.stackexchange.com/users/21796",
"pm_score": 2,
"selected": false,
"text": "<p>It should be a simple matter of energy output. Spending half an hour at 200W should have the same effect as a whole hour at 100W. So it all comes down to how much time you want to spend exercising and how exhausted you want to feel afterwards.</p>\n\n<p>Relatively more energy will come from fat <em>during</em> low intensity workouts, but the type of energy storage used doesn’t matter. Your body will just use more of the muscle’s glycogen storage during high intensity workouts and you’ll have to eat to replenish those afterwards. There is no magic way of doing exercise without energy expenditure.</p>\n"
}
] |
2016/06/27
|
[
"https://fitness.stackexchange.com/questions/31346",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
31,350 |
<p>This question differs a little from others which I found here!</p>
<p>Basically I need to gain weight, both general weight and muscles.</p>
<p>What should I eat <strong>just after</strong> finishing my workout? Is it okay to eat carbohydrates first, to bring a big amount of calories, and eat some proteins later (let's say a couple of hours later)?</p>
<p>Can I gain both general <strong>and</strong> muscular weight by doing this?</p>
|
[
{
"answer_id": 31351,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>Eat more calories than you use and you will put on weight. </p>\n\n<p>With reference to gaining muscle by timing your meals: <a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/\" rel=\"nofollow\">current evidence does not appear to support the claim that immediate (≤ 1 hour) consumption of protein pre- and/or post-workout significantly enhances strength- or hypertrophic-related adaptations to resistance exercise</a></p>\n\n<p>Just eat 5-15% above your TDEE with a sensible macronutrient split.</p>\n"
},
{
"answer_id": 31358,
"author": "Luke B",
"author_id": 19734,
"author_profile": "https://fitness.stackexchange.com/users/19734",
"pm_score": -1,
"selected": false,
"text": "<p>A good post workout meal is pizza. Pizza is high in both protein and carbohydrate. The protein will be used for recovery and for building mass, you may need additional protein depending on workout. The base of the pizza is your carbohydrate which will put the 'weight' you want to put on. Then the ham, sausage, pepperoni, Cheese is your protein value.</p>\n\n<p>For the most benefit you need to strip your muscles. By this work to a point where your muscles feel like they are snapping, then you will build them back stronger and bigger than if you worked a little but didn't shred your muscles.</p>\n"
},
{
"answer_id": 31678,
"author": "Mat",
"author_id": 22085,
"author_profile": "https://fitness.stackexchange.com/users/22085",
"pm_score": 1,
"selected": false,
"text": "<p>In general just eat more calories than you're burning while working out and you'll notice yourself gaining muscle mass. That's the simplest form which you should follow. </p>\n\n<p>Timing your intake of food and the order of your macros doesn't ultimately matter. Just make sure that you are properly supplying your body with a surplus of the nutrients it needs and you'll be fine. </p>\n\n<p>Personally, I'm a fan of chicken after I workout so I'll usually go for 8-12 ounces after a workout. </p>\n"
},
{
"answer_id": 32004,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 1,
"selected": false,
"text": "<p>Just after finishing a weight workout, you can eat whatever you like, not eat, snack, you name it. As long as you are meeting your overall calorie ratios and goals for the day, force type workouts don't require any special post workout nutrition.</p>\n\n<p>Where the confusion comes in is everyone talks about the \"golden hour\" to refuel, but that is really only relevant to extended aerobic endurance type exercise. Studies have shown a 3:1 carb to protein ratio intake (Such as chocolate milk, which is why it gets advertised as the perfect post workout drink, it really kind of is) gets carbohydrates/glycogen back into the muscles faster than other intake, especially when consumed within 10-45 minutes (ish) after a workout.</p>\n"
},
{
"answer_id": 32035,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 3,
"selected": true,
"text": "<p><strong>Let's make this clear and net</strong>.</p>\n\n<p>First of all you can also avoid eating just after a workout if you're not hungry ( it's relly common ); just wait an hour or two maybe and then eat, unless you have a second workout later on the same day.</p>\n\n<p>Your body is actually using the energy from pervious meals to replenish what you have used ( mostly in terms of glycogen ) during your workout. This is called an <strong>excessive post-exercise oxygen consumption</strong>. The slow component of this phenomenon happens in actually about 1h after you train ( mostly at high intesities ). Your body is actually consuming more oxygen than normal resting condition and relying mostly on the oxidative type of energy. This untill your energy stores are replenished.</p>\n\n<p>And this is crucial for one reason: you have to replenish your energy levels <em>first</em> and <em>then starting the adaptation cycle</em> in terms of <strong>protein synthesis</strong>.</p>\n\n<p>Protein synthesis is an extremely expansive process that tends to not occur when you have low energy levels, due to some molecular signals.</p>\n\n<p>Now that I set this straight, we shall proceed with nutritional advices.</p>\n\n<p>First of all I want to quote the most comprehensive review of litterature on the subject ( at the best of my knowledge ) in regards to the topic.</p>\n\n<p><a href=\"http://www.ncbi.nlm.nih.gov/pubmed/12617691\" rel=\"nofollow\">Determinants of post-exercise glycogen synthesis during short-term recovery.</a></p>\n\n<p>This is an article published on Sport Medicine, so I don't know if you have full access ( if you don't, you can request the article <a href=\"https://www.researchgate.net/publication/8074306_Determinants_of_Post-Exercise_Glycogen_Synthesis_During_Short-Term_Recovery\" rel=\"nofollow\">here</a> ); I will try to quote the highligts of the article referring to your questions:</p>\n\n<ul>\n<li><strong>Timing</strong>: </li>\n</ul>\n\n<blockquote>\n <p>[...] it is interesting to note that recently it was\n shown that whole body and leg protein synthesis, as\n well as net protein deposition, <strong>is enhanced when\n nutrients are consumed immediately after exercise\n as opposed to 3 hours later</strong>.[97] These data and those\n of Ivy et al.[43] indicate that the timing of post\n exercise nutrient intake may affect the rate of mus\n cle glycogen synthesis, as well the rate of whole\n body and leg protein synthesis.\n Thus, it can be concluded that athletes should\n consume CHO immediately after strenuous exercise\n as this may increase the rate of muscle glycogen\n storage. </p>\n</blockquote>\n\n<ul>\n<li><strong>Nutrients</strong>:</li>\n</ul>\n\n<blockquote>\n <p>Recently, we investigated\n whether the addition of an insulinotropic protein\n amino acid mixture to a larger amount of CHO\n (1.2g/kg/h) would further increase muscle glycogen\n synthesis rates.[86] This study demonstrated that\n <em>when the total CHO intake is very high</em> (1.2 g/kg/h),\n the presence of a protein-amino acid mixture <strong>does\n not further increase the rate of muscle glycogen\n synthesis</strong>, <em>despite a much higher insulin response</em>.\n The results of this study,[86] and those of\n others,[17,94] suggest that insulin is not the limiting\n factor for muscle glycogen synthesis when total\n CHO intake is high (1.0–1.2 g/kg/h). The availabili\n ty of CHO post-exercise, on the other hand, <strong>seems to\n play a more important role when maximal rates of\n muscle glycogen synthesis are required</strong>.</p>\n</blockquote>\n\n<ul>\n<li><strong>Protein Synthesis</strong>:</li>\n</ul>\n\n<blockquote>\n <p>It should be\n noted that although protein and/or amino acid inges\n tion may not always have an effect on muscle glyco\n gen synthesis, there is evidence that amino acid\n ingestion in combination with,[109] and without,\n CHO[110] <strong>may</strong> increase <em>post-exercise protein synthe\n sis and net muscle protein balance</em> (protein synthesis\n minus protein degradation). Furthermore, studies\n have shown that an increase in insulin levels when\n plasma amino acid concentrations are high <strong>may</strong>\n further increase net protein balance.[111,112] </p>\n</blockquote>\n\n<ul>\n<li><strong>Type of carb</strong>:</li>\n</ul>\n\n<blockquote>\n <p>However, the data clearly indicate high muscle\n glycogen synthesis rates during the initial hours\n after exercise can occur when a <strong>high-GI</strong> CHO diet is\n ingested. (High glycemic index)</p>\n</blockquote>\n\n<p>On top of that there are several other factors that the article covers ( but not in line with strictly what you ask ), that I'm not going to quote here but you can find in the article and are:</p>\n\n<ul>\n<li><strong>Training status</strong></li>\n<li><strong>Feeding schedule</strong></li>\n<li><strong>Magnitude of muscle glycogen depletion</strong></li>\n<li><strong>Muscle fibers type</strong></li>\n<li><strong>Mode of exercise</strong></li>\n</ul>\n\n<p>I really advice you to get this paper and read it. It's not complicated, and in my honest opinion is the best aviable right now.</p>\n"
}
] |
2016/06/27
|
[
"https://fitness.stackexchange.com/questions/31350",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21793/"
] |
31,360 |
<p>I just started training, but because I don't have the time to go to a gym, I decided to do push-ups instead.
However, I've read that push-ups won't increase muscle mass.<br>
I have the following routine:</p>
<ul>
<li>20 x 1</li>
<li>10 x 20</li>
<li>20 x 1 </li>
</ul>
<p>Total: 240 each day</p>
<p>For the last 100, I also add some weight by using a schoolbag filled with books.</p>
<p>I was wondering, does this really not increase muscle mass?</p>
|
[
{
"answer_id": 31361,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": 0,
"selected": false,
"text": "<p>The key to gaining muscles is progressive overload. Take a look at the link below, Christopher Bibbs explains the importance of progressive overload when designing a program.</p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/3447/how-to-get-bigger-and-stronger-with-no-gym-or-weights\">How to Get Bigger And Stronger with no gym or weights</a></p>\n"
},
{
"answer_id": 31364,
"author": "Angel Politis",
"author_id": 20536,
"author_profile": "https://fitness.stackexchange.com/users/20536",
"pm_score": 4,
"selected": true,
"text": "<p>What you've read is false. You may not end up with a bodybuilder's body, but push ups is a fundamental exercise everybody does, whether going to a gym or not.</p>\n\n<p>It definitely helps you gain muscle mass as long as you keep challenging yourself and altering your workout to target different areas of your chest as well as to prevent your body from adapting to the routine.</p>\n\n<p>You can find some great push ups variations <a href=\"http://breakingmuscle.com/bodyweight/5-killer-pushup-variations-for-greater-gains\" rel=\"nofollow noreferrer\">here</a>.</p>\n\n<p><strong>TIP</strong>: A nicely shaped, muscular chest is considered the one that is full and symmetrical, so be sure to target a lot the upper chest with decline push ups. Regular push ups don't target it as effectively, since the targeting angle is different.</p>\n\n<p><a href=\"https://i.stack.imgur.com/QdQvY.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/QdQvY.png\" alt=\"enter image description here\"></a></p>\n\n<p><strong>Warning</strong>: Your routine has to be fundamentally changed in order to see yourself gain muscle mass. Currently, by doing 140 push ups everyday (I counted 240 from the sets you provided) all you achieve is to overtrain your mid-chest section consecutively without allowing your body to repair your muscle tissue.</p>\n\n<p><strong>Advice</strong>: What you should be doing instead, is follow a gym-like routine and train as if you were actually going to gym. That means that you should be training 2 days per week with at least a 48-hour rest period in-between to allow proper muscle tissue repair and recovery. You should also, use 3-4 different variations of push ups in order to target all different angles and thus train all the muscles of your chest.</p>\n\n<p><strong>Routine</strong>:</p>\n\n<ol>\n<li>Standard push ups: 4 sets x 10-15 reps, 60 sec rest between sets, last one to failure</li>\n<li>Decline push ups: 4 sets x 10-15 reps, 60 sec rest between sets, last one to failure</li>\n<li>Elevated push ups: 4 sets x 10-15 reps, 60 sec rest between sets, last one to failure</li>\n<li>Optional (if you can still move your chest after the first three)</li>\n</ol>\n\n<p><strong>Before anything else</strong>, read <a href=\"https://en.wikipedia.org/wiki/Overtraining\" rel=\"nofollow noreferrer\">this article</a> on overtraining and refrain from the kind of routine you have in the future to avoid both the physical and psychological ramifications that will otherwise occur.</p>\n\n<p>**Failure means until you can no longer complete another repetition.</p>\n"
},
{
"answer_id": 31435,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 0,
"selected": false,
"text": "<p>YES and NO!</p>\n\n<p>The problem with push-ups is that at some point you will need to add more resistance to provide more challenge and your body has to adapt to.\nDoing more push ups will not provide more muscle!\nGetting bigger (more muscle mass) it is important 1. to have a good diet,\n2. a challenging routine (with slowly increasing the weight or choosing a more difficult exercise for each body part - where for calisthenics your limit is your body weight and 3. REST, for your body to repair and build more muscle tissue.</p>\n\n<p>Best example are martial artists, who do tons of push ups, also different variations ... for the reason to stay in a certain weight class for competition.</p>\n\n<p>Push-ups are a very good basic exercise, not only for beginners, I would also recommend it as a finisher after an intense pectoral weight training, to tax even the last part of the pecs, that may have not been challenged by the weights :-).</p>\n\n<p>And as a side-note, if you have never done strength training at all, of course you will build muscle, as your body wants to adapt to the new demands put on the body... but then you will stagnate at some point.</p>\n"
}
] |
2016/06/27
|
[
"https://fitness.stackexchange.com/questions/31360",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21798/"
] |
31,365 |
<p>I'm a 26 years old guy and I used to be super skinny until I increased my weight recently by limiting my physical activities and forcing myself to eat more.</p>
<p>Now, my BMI is 19, which is considered "normal", however I'm still close
to being underweight. My goal is to be a little bigger and more muscular.</p>
<p><strong>My question is</strong>:</p>
<ol>
<li>When should I start working out?</li>
<li>Is it better if I continued
my strategy until I'm 65 kg for example? (FYI: I weigh 56kg now).</li>
</ol>
<p>Thanks </p>
|
[
{
"answer_id": 31366,
"author": "Angel Politis",
"author_id": 20536,
"author_profile": "https://fitness.stackexchange.com/users/20536",
"pm_score": 3,
"selected": true,
"text": "<p>With all due respect, you are wasting your time. This weight you are gaining is not the kind of weight you want to gain. As long as you do not train and you do not follow a strict muscle gaining diet all you earn is fat. It may not be visible (<a href=\"https://en.wikipedia.org/wiki/Subcutaneous_tissue#Subcutaneous_fat\" rel=\"nofollow\">subcutaneous fat</a>), but it is still there and this kind of fat is even more dangerous (<a href=\"https://draxe.com/visceral-fat/\" rel=\"nofollow\">visceral fat</a>).</p>\n\n<p>Don't leave for later what you can do now. Start training as soon as you can and don't be discouraged if you don't see any visible results immediately. I've been like you, about 55kg 4 years ago and now I am 75kg.</p>\n\n<p>You can achieve your goal by following a training schedule that is aims for <a href=\"https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&cad=rja&uact=8&ved=0ahUKEwjD9dHo-snNAhUFvhQKHaqMBIMQFggcMAA&url=https%3A%2F%2Fwww.reference.com%2Fhealth%2Fmuscle-mass-523607f5a3e9182e&usg=AFQjCNFEuGLPjaNs7QifErRl3kh5CnRkoQ&sig2=TDqL2IDKHftLkbgTFQvw5g\" rel=\"nofollow\">muscle mass</a>. The training routine is different for each body section, but all follow the same rule, High Intensity - Heavy Load. In fact there is also a debate regarding which is better <a href=\"https://www.muscleandstrength.com/articles/volume-vs-high-intensity-which-style-training-best-growth.html\" rel=\"nofollow\">here</a>, but I like to combine them.</p>\n\n<p><strong>TIP</strong>: Life has taught me and later I was told by a physician as well, that the number one reason one does not manage to gain muscle mass is the fact that they do not train their legs enough, so be sure to train your legs enough when you actually start.</p>\n\n<p><strong>One last thing</strong>: I believe it is of vital importance that you know and fully comprehend the significance of avoiding overtraining and its ramifications so when you have time read <a href=\"http://breakingmuscle.com/strength-conditioning/overtraining-can-kill-you-the-3-stages-of-overtraining-part-1\" rel=\"nofollow\">this article</a>.</p>\n"
},
{
"answer_id": 31367,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<ol>\n<li>When should I start working out?</li>\n</ol>\n\n<p>As soon as possible. At 26 you still have the ability to quickly adapt to new exercise and develop muscle relatively easily.</p>\n\n<ol start=\"2\">\n<li>Is it better if I continued my strategy until I'm 65 kg for example? (FYI: I weigh 56kg now).</li>\n</ol>\n\n<p>Your weight is just a number that tells you how much of a effect gravity has on you. I suspect what you really care about is how you look. If you want the ever-popular \"ripped\" physique then you should design a sensible diet plan that has total calories in 15% over your TDEE and has a good macronutrient breakdown (most people suggest 1g protein per 1lb bodyfat). Pair that with a newbie strength workout like Starting Strength or Stronglifts and in 6 months time you should be a little more muscular.</p>\n"
}
] |
2016/06/28
|
[
"https://fitness.stackexchange.com/questions/31365",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21805/"
] |
31,380 |
<p>I am a 15 year old boy.</p>
<p>Height: 5 feet 6 inches.</p>
<p>Weight: 61kg.</p>
<p>I am unable to do push-ups properly. I can do up to 8 knee push-ups. However after that I can't keep my shoulders in their place and they come up.</p>
<p>I can't do even one complete push-up.</p>
<p>What can I do to do complete pushups? Please suggest some progressions. I have been doing knee push-ups for about 2 months now. Any help appreciated.</p>
|
[
{
"answer_id": 31381,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p>You should keep doing knee pushups, but you should also start doing regular pushups at an incline.</p>\n\n<p><a href=\"https://i.stack.imgur.com/FXTz0.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/FXTz0.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>Find an angle where you can do 10-15 repetitions. If you can do more than that, find something lower. With time, you'll be coming down onto the ground, doing regular pushups!</p>\n"
},
{
"answer_id": 31386,
"author": "user21822",
"author_id": 21822,
"author_profile": "https://fitness.stackexchange.com/users/21822",
"pm_score": -1,
"selected": false,
"text": "<p>Lowering about 1/3 to 1/2 way done and HOLDING there\nwill help you build the strength to do the full depth.</p>\n\n<p>I lost ALL strength from illness - was in the same predicament\nand this is how I recovered.</p>\n"
}
] |
2016/06/29
|
[
"https://fitness.stackexchange.com/questions/31380",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18372/"
] |
31,382 |
<p>I just started working out a few months ago and just yesterday decided to try whey protein to help with my fat loss, which I haven't made much progress in even after switching to a healthier diet.</p>
<p>I bought Whey Gold Standard from Optimum Nutrition, please refer to picture below.</p>
<p>Yesterday before dinner I decided to try a scoop of it with cold water. I drank a few gulps and immediately started to feel tingling around my body. I brushed it off and started eating my dinner consisting of brown rice and some meat and veggies. Throughout the dinner the tingling got stronger, I started feeling light headed, and my heart started racing. I called my friend who uses the same product and he said I am one of those people sensitive to whey protein and my blood glucose level is dropping. I ate some more and started feeling better after a few hours, although I don't know if I felt better because of eating or just because of time.</p>
<p>Today I worked out at the gym and afterward I ate a bigger dinner than usual consisting of fried rice, chicken, carrots and cabbage, to prepare myself to try the whey again. This time after drinking the whey I did get some tingling particularly around my head, but rather mild. My heart did not race. As I am typing this my head is still tingling, but it's very mild.</p>
<p>My questions: what is this reaction? And is it safe for me to keep taking whey protein?</p>
<p>Thank you!</p>
<p><a href="https://i.stack.imgur.com/S5n6n.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/S5n6n.jpg" alt="label"></a>
<a href="https://i.stack.imgur.com/VsHau.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/VsHau.jpg" alt="facts"></a></p>
|
[
{
"answer_id": 31383,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<ol>\n<li>Check it is not past its use-by date</li>\n<li>If you have any dietary medical condition e.g diabetes or lactose intolerance then check with your <strong>doctor</strong>.</li>\n</ol>\n\n<p>Might just be in your head. Might not be, we aren't doctors.</p>\n"
},
{
"answer_id": 31384,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": true,
"text": "<p>Assuming you don't have any allergies to any of the ingredients in the box, and even if you did, tingling isn't really tied to allergies.</p>\n\n<p>Also assuming, that you tried drinking the protein out of two separate bottles. Since maybe there's some residue of some agent causing this in one of them. </p>\n\n<p>Additionally assuming that this is the only supplement you're taking. If you're taking ANY pre workouts or creatine supplements, the beta-alanine amino acid will definitely cause tingling.</p>\n\n<p>Now, the thing with Optimum Nutrition's protein supplements is that they contain high amounts of amino acids. As you can see from the container, 4-5.5g of them. It is VERY likely, and I'm almost 100% certain of this, that because you are just getting accustomed to this new supplement, your body is very sensitive to alanine, which is present in high amounts in that exact supplement. This amino acid is basically known for causing tingling sensations. The beta alanine itch is simply the result of nerve endings underneath the skin which are stimulated and firing at a higher than normal rate. It is not a cause for concern and is experienced by the majority of the lifting community at some point. </p>\n\n<p>Luckily, (and kind of unluckily), your body will slowly become insensitive to this, just like it would with caffeine. This is why your second time was milder than the first.</p>\n\n<p>So to sum up, nothing to worry about, Optimum Nutrition has very high amounts of BCAAs, which are essential for protein synthesis, after a few more times of taking it, you won't notice the beta alanine tingles. I wish I still could.</p>\n\n<p>Moreover, it could also be possible that you're psyching yourself out, there's research showing that you can placebo yourself into getting amped up for a workout, with the same effect as some pre workouts.</p>\n"
},
{
"answer_id": 31385,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>Your question, as written, requires a certain amount of opinion, speculation, and detective work. So, here goes. I use the same product you pictured without any side effects. However, what you describe sounds very much like a reaction to <a href=\"http://www.everydayhealth.com/drugs/niacin\" rel=\"nofollow\">Niacin</a>.</p>\n\n<blockquote>\n <p><strong>Niacin Side Effects</strong></p>\n \n <p><strong>Common Side Effects of Niacin:</strong></p>\n \n <p>Itching under the skin</p>\n \n <p>Warmth, redness, or tingly skin</p>\n \n <p>Mild dizziness</p>\n \n <p>Sweating or chills</p>\n \n <p>Nausea, burping, diarrhea</p>\n \n <p>Leg cramps, muscle pain</p>\n \n <p>Insomnia</p>\n \n <p><strong>Serious Side Effects of Niacin:</strong></p>\n \n <p>Nausea and vomiting</p>\n \n <p>Skin flushing combined with dizziness</p>\n \n <p>Severe allergic reaction</p>\n \n <p>Light headedness, fainting</p>\n \n <p>Uneven or fast-pounding heartbeat</p>\n \n <p>Grayish stool color</p>\n \n <p>Skin itching or rash</p>\n \n <p>Severe stomach pain</p>\n \n <p>Shortness of breath</p>\n \n <p>Dark-colored urine</p>\n \n <p>Yellowing of skin or eyes</p>\n \n <p>Muscle pain</p>\n \n <p>Flu-like symptoms</p>\n</blockquote>\n\n<p>In particular, the “tingling” you describe sounds very much like “skin flushing”. As evidenced by this <a href=\"https://www.reddit.com/r/gainit/comments/1eul0e/good_whey_powders_without_niacin/\" rel=\"nofollow\">Reddit post</a>, others have had a similar reaction. And, while Niacin may not be listed as an ingredient on your label, that doesn't mean it's not in the product. I'm not sure that products with “trace amounts” of a substance are required to list that substance on the label. (If you look at the Reddit post, you'll see Niacin is listed.)</p>\n\n<p>So, to answer your question, Whey protein is generally safe. You could very well be reacting to an ingredient in the product. You should confer with your personal physician to see if you are subject to any allergic reactions to food stuffs.</p>\n"
}
] |
2016/06/29
|
[
"https://fitness.stackexchange.com/questions/31382",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21821/"
] |
31,387 |
<p>I'm looking to lose some percent of body fat again but the biggest problem I face is that I'm hungry all the time. I'm still working out 5 days a week by the way.</p>
<p>This is what I'm looking for:</p>
<ul>
<li>Get rid of any appetite or hunger.</li>
<li>Consume as few calories as possible.</li>
<li>It's fine if it contains a lot of protein.</li>
</ul>
<p>What should I eat?</p>
|
[
{
"answer_id": 31391,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 2,
"selected": false,
"text": "<p>First, regarding schedule, I'd recommend you to consider adapting the <a href=\"http://jamesclear.com/the-beginners-guide-to-intermittent-fasting\" rel=\"nofollow\">intermittent fasting</a> method. Since I began to eat according to it, my hunger became much easier to handle as I am not much hungry during the fasted state and my meals became biggers.</p>\n\n<p>Regarding food, the answer is vegtables. They are rich in fibers and have low glicemic index, therefore helps your feel sated for a relatively long period. The choice of which vegtables to consume is not crucial, but try to primarily plan on on green ones (lettuce, cucumbers, etc). The best way would be probably preparing a homemade salad with some high-protein food added (chicken breast, tuna, etc).</p>\n"
},
{
"answer_id": 31392,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Intermittant fasting works well. Caffiene is a appatite suppressant so black coffee or a cup of tea could be helpful. </p>\n\n<p>I find the following advice to be most helpful: </p>\n\n<p><em>\"If you are hungry, drink a glass of water, if you are still hungry then consider eating an apple. If you are not hungry enough to deal with eating a apple then you aren't truly hungry. If you are, then eat the apple.\"</em></p>\n"
}
] |
2016/06/29
|
[
"https://fitness.stackexchange.com/questions/31387",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/12067/"
] |
31,393 |
<p>Just like others I am looking for weight loss. For this time I have two options buying a bicycle or joining a gym to lose extra weight and get the body in shape just like a normal human and not a gym body.</p>
<p>I am looking for suggestion on these two options: bicycling or gym (exercise).</p>
<p>Thanks.</p>
|
[
{
"answer_id": 31394,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>A few misconceptions here.</p>\n\n<p><strong>You will never ever get that \"gym body\", so don't worry about it</strong></p>\n\n<p>It sounds harsh, but it's true for a few different reasons.</p>\n\n<ol>\n<li><p>It's hard to achieve in the first place. You need to put a LOT of time and effort, and even money into it, in order to get the \"gym body\".</p></li>\n<li><p>A lot of people try, and don't succeed, even WITH the time and money spent.</p></li>\n<li><p>It takes years. Yes years! In plural!</p></li>\n</ol>\n\n<p>We can only conclude that someone who doesn't even want it in the first place, will <strong>never</strong> accomplish it.</p>\n\n<p><strong>As for your question, it's all about the diet</strong></p>\n\n<p>Cardio > weightlifting, when it comes to losing weight. But even then, weight loss is primarily done in the kitchen. If you can't get your diet straight, then no matter how much you run or cycle, you won't lose any fat. In fact, you'll just gain more.</p>\n"
},
{
"answer_id": 31395,
"author": "zeFrenchy",
"author_id": 6169,
"author_profile": "https://fitness.stackexchange.com/users/6169",
"pm_score": 1,
"selected": false,
"text": "<p>For either of the two to deliver the weight loss you want, a fair amount of <strong>discipline</strong> is required. Assuming the same level of discipline with either, I think buying a bike would deliver the best result. This is not so much a cardio vs weights thing, as you can clearly do some cardio in the gym, but it is much easier to make cycling regularly part of your daily routine and has a few extra positives.</p>\n\n<ul>\n<li>Cycling is more time-efficient because you don't <em>waste time</em> getting to the gym, changing, etc ...</li>\n<li>Cycling to work daily is exercise time that you would have spent driving</li>\n<li>Cycling can save you money if you normally drive or take public transport</li>\n</ul>\n\n<p>Here's a <a href=\"http://www.bikeradar.com/road/gear/article/30-reasons-to-take-up-cycling-23965/\" rel=\"nofollow\">longer list</a> of benefits you could expect from picking up cycling.</p>\n"
},
{
"answer_id": 31396,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>Assuming you mean weight (resistance) training when you say “Gym”, you're actually comparing two somewhat different, but, complimentary activities. So, if at all possible, why not do both?</p>\n\n<p>As Alec states, your worry about a “gym body” is unfounded for the reasons he lists. However, that should not discourage you from participating in an exercise program to add/improve muscle mass since <a href=\"http://ajcn.nutrition.org/content/84/3/475.full\" rel=\"nofollow\">studies have shown</a> that there are numerous advantages to building a base of muscle. Also keep in mind that muscle is metabolically active, thus assisting in the burning of unwanted calories. In fact, a recent study found Resting Metabolic Rate (RMR) was indeed lower for those individuals with lower amounts of mass:</p>\n\n<blockquote>\n <p>As expected, the RMR of women was lower than that for men\n (4,12,13,19,27), and the RMR of older adults was less than that for\n younger adults (9,13,22). Some of the differences between the sexes\n and age groupings could be related to muscle mass being lower (e.g.,\n less metabolically active tissue) in women and in older adults. RMR is\n mostly dependent on the amount of metabolically active tissue in an\n individual; mainly muscle mass (18,35).</p>\n</blockquote>\n\n<p>(<a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4535334/\" rel=\"nofollow\">Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective\n</a>)</p>\n\n<p>Bicycling, as a complimentary activity, can assist in further burning calories, as well as, providing the many benefits that can be achieved from cardio exercise. Many gyms offer various cardio equipment <strong>including</strong> bicycles.</p>\n\n<p>In the end, whatever path you decide, your weight loss success will be directly related to consistent work, sound nutrition (as Alec reminds us), and a long term commitment to exercise.</p>\n"
}
] |
2016/07/01
|
[
"https://fitness.stackexchange.com/questions/31393",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21835/"
] |
31,408 |
<p>I do jogging in the morning, around 5 days a week, from 6 to 6.30.
I jog for around 1.3 Kms and then return walking from there.</p>
<p>Also, I consume some sugar content throughout the day, like tea (at 8AM), curd(in breakfast, 9AM), coffee with biscuits(at 11 AM and then at 4 PM), all these with around 1 to 1.5 teaspoon Sugar added in each.</p>
<p>All I want to know if I am doing enough to compensate my sugar consumption?</p>
<p>Thanks!</p>
|
[
{
"answer_id": 31409,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>Calories used during jogging varies greatly based on the incline and your body statistics. The \"average male\" jogging for 30 minutes burns about 250 calories.</p>\n\n<p>There are around 15 calories in a teaspoon of sugar. You have about 6 teaspoons maximum per day, totaling 90 calories. </p>\n\n<blockquote>\n <ol>\n <li>Am I doing enough in jogging so as to compensate my sugar consumption?</li>\n </ol>\n</blockquote>\n\n<p><strong>Probably</strong></p>\n\n<hr>\n\n<p>Note: Converting sugar into energy does not work like you think it does based on this question. Just convert your calories for the day of all food and make sure its equal (or less if trying to lose weight) than your Total Daily Energy Expenditure (TDEE).</p>\n"
},
{
"answer_id": 31412,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<p>It's pretty important to note that while it may be enough now, your body won't always burn the same amount of calories. The human body is amazing at adapting to new situations, hence why weight training is so effective. Similarly, with jogging, as you keep repeating this process, your body will burn less and less calories over time as your energy pathways become more efficient. Think about it, that's how people get better at running (or anything really), you just keep doing it, and you will progress. So assuming you burn the \"average\" calories mentioned by @JJosaur, 250, this number will slowly decrease over time and you will have to change up your training, i.e run for longer or run the same distance faster.</p>\n\n<p>Additionally, this is actually pretty important but no one EVER mentions it. The more sugar you consume on a regular basis, the more insulin and leptin resistant you will become over time. The same principle of adaptation occurs here. I'm not going to give many of the details here since I already wrote them in another answer here: <a href=\"https://fitness.stackexchange.com/questions/31206/impact-of-weekly-collossal-cheat-days/31216#31216\">Impact of weekly collossal cheat days</a></p>\n\n<p>But basically, this example should suffice: </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.</p>\n\n<p>But here's how it looks when you have leptin resistance (that you gained over time by eating sugar regularly) :</p>\n\n<p>You eat some wild salmon and a big sweet potato with some pop tarts (or anything sugary). 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>You are now way more likely to store food as fat and will find it harder to feel \"full\". When people eat delicious food and can't stop until they hate themselves, it is because of this, your brain THOUGHT you were hungry because of the leptin and insulin resistance you built up over time.</p>\n\n<p>For the purposes of this question though, as long as you progress in your workouts, you'll be fine. </p>\n"
}
] |
2016/07/04
|
[
"https://fitness.stackexchange.com/questions/31408",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21867/"
] |
31,418 |
<p>I recently timed myself running a 5k. I don't have any previous serious exercise experience, although in the past there have been periods when I've run a bit. My time was a bit under 30:00, and I've done it a few more time since, going as quickly as 26:50. </p>
<p>I also discovered, via simple googling, various race training plans. These all seem to be focused on training for a particular race in a certain number of weeks, and combine a bunch of different types of runs at varying paces, distances and intensities. I have no reason to doubt that such plan is the best way to train for a specific race, but that's not my goal -- I just want to add exercise to my life.</p>
<p>Would it be bad forgo such a plan and just run a 5k a few times a week? I'd like to do the simplest thing possible, because I think it will make me more likely to stick to it. I would of course reconsider, however, if a more varied routine would confer significant additional benefits or help avoid injuries.</p>
<p>(Why 5k? No reason in particular, it just happens to be a standard length that matches up well to the amount of time I want to spend running each session.)</p>
|
[
{
"answer_id": 31440,
"author": "William Sturgiss",
"author_id": 16723,
"author_profile": "https://fitness.stackexchange.com/users/16723",
"pm_score": 0,
"selected": false,
"text": "<p>Because of your goals, I would say a training plan is not necessary. </p>\n\n<p>For some people, say who struggle to run their first 5k, a plan is needed to build them up to that point. That isn't necessary for you however because you are already able to accomplish your goal which is running a few 5ks a week. </p>\n\n<p>The only real thought I would suggest putting into it is just keeping an eye out for any lingering joint pain. If that occurs, then change something (shoes, mileage per week, running form).</p>\n"
},
{
"answer_id": 31444,
"author": "Avery Bartlett",
"author_id": 21913,
"author_profile": "https://fitness.stackexchange.com/users/21913",
"pm_score": 1,
"selected": false,
"text": "<p>I would recommend a walk-run plan to anyone who wants to start racing or running at all. Walk-run hurts a lot less to beginners and gives you a more rounded fitness level in aerobic and anaerobic capability.</p>\n\n<p>You don't have to have a serious plan by any means, but I see having a plan making running more enjoyable and helps you stay on it since cardio in general is extremely beneficial to your full body health. </p>\n\n<p>A basic weekly plan using the walk-philosophy could be...</p>\n\n<ul>\n<li>Monday: (5 minutes run easy -> 3 minutes walk) x4-5 <strong>20-25 min total</strong></li>\n<li>Tuesday: (7 minute warmup)...(1 minute run hard -> 2 min walk)x10-12...(7 min cooldown) <strong>24-26 min total</strong></li>\n<li>Wednsday: (5 minute run med -> 2 minute walk)...(15 minute run easy -> 5 min walk)...(5 minute run med -> 2 minute walk) <strong>25 min total</strong></li>\n<li>Thurday: <strong>off</strong></li>\n<li>Friday: (7 minute warmup)...(2 minute run med-hard -> 1 minute walk)x5-6...(7 minute cooldown) <strong>24-26 min total</strong></li>\n<li>Saturday: <strong>30-35 min easy</strong></li>\n<li>Sunday <strong>off</strong></li>\n</ul>\n\n<p>Do this every week for about 3 weeks(or until you feel yourself improving), and than you can slowly bump up the distance you run on Mondays, Wednesdays, and Saturdays. This is just a basic example and if you are interested, you can find more on it using a simple google search.</p>\n\n<p>Sorry if this is way more than you asked for haha</p>\n"
},
{
"answer_id": 31695,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 0,
"selected": false,
"text": "<p>I like Avery Bartlett's plan, but if you want simple then try this. Run easy for 30 min every other day and for one hour on the weekend. No pace or distance. Skipping is fine but try not to skip the hour run, and dont try to make up fo missed runs. This is generally called based building and the goal is to get out and run before actually starting any kind of training program. That seems to fall in line with your approach too which is nice.</p>\n\n<p>Do this for a month and if you want more then first get your weekend long hour up to 2 hours then start a program.</p>\n\n<p>By the way most of the training programs are very similar, and consist of running hard 1-2 times a week, easy 2-3 times a week, and long 0-1 times a week (2.5-3 hours once a month minimum).</p>\n"
}
] |
2016/07/05
|
[
"https://fitness.stackexchange.com/questions/31418",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21877/"
] |
31,419 |
<p>What are the possible ways to increase my weight with proper body shape?? </p>
|
[
{
"answer_id": 31420,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 1,
"selected": false,
"text": "<p>Since you seem like a COMPLETE beginner, I'm going to make this really easy for you. </p>\n\n<p>The ONLY way to increase your bodyweight is to eat more calories than you burn. Simple right? Now before you think \"well I don't exercise anyways so I don't burn any calories\", you have to understand that your body burns calories on its own everyday just to make your body function properly. This is what is referred to as your resting metabolic rate (or metabolism ...doesn't really matter to narrow down at this point). You weigh 47kgs, so that means your metabolic rate is probably around 1500 calories roughly. So if you ate less than this on a regular basis, you won't gain weight. Basically...just eat a lot more than 1500 calories and you will gain weight, you don't really need to count, just ballpark.</p>\n\n<p>Second, you say \"proper\" body shape, I assume this means you want muscle. Well...muscle isn't weightless obviously, so in order to gain muscle, you must first eat more than you burn like I said above. The rest is very simple. Go to the gym and workout. There are millions of workout guides online for beginners, it would be naive to give you only one way on this site. Go look it up and pick one. The way this works is when you lift weights, you're breaking down muscle fibers (catabolism). Now, when you eat an excess of calories (primarily composed of protein), these muscles are built back, bigger and stronger via the calories you just fed them (anabolism). One key to this process is that in order for this to work, you must feed your body the correct building blocks, called amino acids and you get these from your proteins; milk,chicken,beef,eggs,tuna,whey and on.</p>\n\n<p>Moreover, your body must have adequate time to do this building process. This means you need to sleep and sleep often. This is typically around 7-8 hours minimum to be safe. The muscle growth happens when your recovering, and you recover when you're sleeping. </p>\n\n<p>So to very naively conclude: </p>\n\n<p>Eat more than you burn. And then eat some more. This is fundamental to gaining weight. </p>\n\n<p>When you do eat more, make sure the majority of your calories come from protein. A basic guideline is to consume a gram of protein per lbs of bodyweight, so in your case, aim for at least 105g.</p>\n\n<p>Go to the gym and lift weights.</p>\n\n<p>Sleep, rest, repeat.</p>\n\n<p>It really is THAT simple, I'm not going to write an article on all the things you need to do because what I mentioned above is basically 99% of it. The rest just comes to consistency and dedication. </p>\n\n<p>Again: <strong>EAT</strong>, <strong>LIFT</strong>, <strong>EAT MORE</strong>, AND <strong>SLEEP</strong>.</p>\n"
},
{
"answer_id": 31424,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>I'm going to keep it even simpler. Your question boils down to \"lean-gains\".</p>\n\n<ol>\n<li>Eat</li>\n<li>Workout</li>\n<li>Eat</li>\n<li>Sleep</li>\n</ol>\n\n<p>I can guarantee you aren't eating enough. </p>\n"
}
] |
2016/07/05
|
[
"https://fitness.stackexchange.com/questions/31419",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21879/"
] |
31,422 |
<p>I have recently started exercising. I follow the Fitness blender videos to workout. In some of the videos, few mins of cardio followed by few mins of weights is shown. Is it wise to mix them both? The total duration is only 30 mins for the whole workout. Since I am a beginner am taking it slow. </p>
|
[
{
"answer_id": 31423,
"author": "DMoore",
"author_id": 6385,
"author_profile": "https://fitness.stackexchange.com/users/6385",
"pm_score": 0,
"selected": false,
"text": "<p>There is a problem with mixing them if you are going above 50-60% max. Your tendons get stretched during cardio. When you lift you want them tight. This can lead to numerous injuries but I would be most concerned about my knees. I am sure someone can give you a lengthy explanation but for the most part leave your cardio to after weights. </p>\n"
},
{
"answer_id": 31425,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p><strong>YES</strong> </p>\n\n<p>The weights they use in those videos are still geared towards \"cardio with resistance\". IT is fine to mix both, \"les mills body pump classes\" do exactly this and have been effective for people wishing to increase their cardio activity. </p>\n"
},
{
"answer_id": 31427,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": false,
"text": "<p>What exactly do you mean by \"wise\"? It has its ups and downs depending on what your goals are.</p>\n\n<p>If your goal is weight/fat loss then yes it is fine. You will burn through your glycogen stores via weights and most of the calories you burn via cardio will have to come from fat.</p>\n\n<p>If your goal is strength, it's not the best. It's been shown that there is a linear interference between strength gains and cardio. Simply put, the more LOW INTENSITY cardio that you do, the more strength you will sacrifice (within reasonable limits). Hence why you will never see a powerlifter jog on a treadmill. If the cardio is high intensity, then I don't see a problem.</p>\n\n<p>If your goal is to build muscle, then mixing in cardio will take away from the intensity of the workout, i.e you won't be able to give training your muscles 100% the intensity and concentration that you need. Alternative: do the cardio after your workout is done, or not at all, if your goal is muscle building (assuming your diet is proper).</p>\n\n<p>If your goal is to just be \"fit\", then yes it's fine absolutely. </p>\n"
},
{
"answer_id": 31434,
"author": "Silvermuscle",
"author_id": 21904,
"author_profile": "https://fitness.stackexchange.com/users/21904",
"pm_score": 0,
"selected": false,
"text": "<p>Some study has shown that if you do both heavy with few repetitions and lighter with higher repetitions, the muscles grow more than doing just one kind of workout. Also variations in sets can be used, like stripping weights lighter, then doing more reps.</p>\n\n<p>You should start with warm up movements. That can contain various exercises and stretching. Some people warm up with lighter weights. You should do heavy compound weight lifting first, then other lifting, and any cardio later, because you can't do heavy lifting well as exhausted. It is also good practise to do heavy short 30 second sprints after workout, because it doesn't take long but activates the muscles well. Remember to stretch afterwards.</p>\n\n<p>You could also consider the time between the sets. If it is shorter, there is less waiting around, but the weights get a bit lighter.</p>\n"
}
] |
2016/07/06
|
[
"https://fitness.stackexchange.com/questions/31422",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16195/"
] |
31,436 |
<p>Height 5' 2". Weight 96 KGS. Taking medicines for hypothyroidism for 13 years. I want to loose fat and improve my stamina. Suggest me workouts cardio or weight training? Is it possible to reduce weight with hypothyroidism?</p>
|
[
{
"answer_id": 31437,
"author": "CGross",
"author_id": 21910,
"author_profile": "https://fitness.stackexchange.com/users/21910",
"pm_score": 1,
"selected": false,
"text": "<p>The majority of weight loss is going to come from nutrition. What are you doing nutrition wise at the moment?</p>\n\n<p>As far as workouts, what you do at first is not as important as you enjoying it, and doing it consistently. Do you have experience with cardio? With weight training?</p>\n"
},
{
"answer_id": 31439,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 1,
"selected": true,
"text": "<p>Your goals are losing fat and improving stamina. Let's break each one down.</p>\n\n<p>To lose fat, you must be in a caloric deficit (burn more calories than you eat). The usual way to this would be to ballpark your resting metabolic rate (RMR) and consume 500/600 calories less than this and see if you make progress, and adjust accordingly. You would want to eat the majority of your carbohydrates around your workouts so you're less likely to store them as glycogen and eventually fat, to make this fat loss process easier. You'd also want to consume at least a gram of protein per lbs of bodyweight in order to minimize muscle loss, so that your metabolism doesn't go down even further. It is a myth that it is the workout itself that does the fat burning, that's not true. It's the caloric deficit. The workout just helps increase metabolism via muscle mass and activity levels. HOWEVER, you say you have hypothyroidism, so your metabolism isn't like the general public. I don't know the extent of this in your case, but if it is VERY noticeable and is affecting you, then talk to your doctor about some medicines that can help with this. While very dangerous, talk to your doctor about Clenbuterol and Cytomel T3, both have the potential to increase your metabolism but are very dangerous if not used properly so MAKE SURE you talk to a doctor. If it is not that bad, the easiest and most effective way to increase your metabolism would be to increase muscle mass. Start weight training at least 3x a week with proper sleep and lots of food to add 5-15 lbs of muscle to kickstart your metabolism, you can lose the fat later when your metabolism is normal. So for fat loss, just experiment with a few calorie goals, and stick to the one that you make progress with, then decrease over time. It's hard to determine this number since your RMR is affected by your condition. Just experiment.</p>\n\n<p>To improve stamina (going to assume cardiovascular), you need to just work on it. There's no secret to this, if you want to get better at something, you just do it, do it often, do it well, and do it again. One key to this however that most people forget, don't get comfortable! If you get comfortable you're no longer making progress and thus aren't \"improving\" anything. For example, if you can do a 30 min walk right now without problem, either time your walks and try to get a faster time each time, or walk for longer. Your body adapts quickly so always strive to progress. Don't be shy to add in other cardiocascular activities as well, maybe join a recreational sports club, start biking, running, anything you want, it doesn't have to be something you hate, just pick somethings and look to always improve upon it. It is also very well documented that natural bodybuilding is amazing for cardivascular health, so do some more research into working out on your own on the internet and work out with intensity, always trying to beat your previous self. </p>\n\n<p>The key to both of these goals however is just consistency. You won't see any results over night, you need to be patient and just put the work in.</p>\n\n<p>Let me know if you have any other concerns.</p>\n"
}
] |
2016/07/08
|
[
"https://fitness.stackexchange.com/questions/31436",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/7690/"
] |
31,443 |
<p>After some time heavy belly breathing it feels like the throat shrinks and it becomes hard to breathe in. Eventually I have to stop breathing for a few seconds, while still running, to be able to breathe in normally again. </p>
<p>Why does this happen and is there a way to prevent it?</p>
|
[
{
"answer_id": 31450,
"author": "Count Iblis",
"author_id": 8763,
"author_profile": "https://fitness.stackexchange.com/users/8763",
"pm_score": 1,
"selected": false,
"text": "<p>This can be caused by gas, you can should be able to breath better using chest breathing instead of belly breathing. While belly breathing is touted as being superior to chest breathing, there has been no rigorous science done in this area. Some results suggest that there may be some health benefits for patients suffering from asthma to practice belly breathing. Arguments like chest breathing being a lot shallower and therefore bringing in a lot less oxygen is pseudo-scientific nonsense, you can run just as fast with either breathing method, unless, of course belly breathing is obstructed by e.g. excessive pressure due to gas. </p>\n"
},
{
"answer_id": 31454,
"author": "Kathleen",
"author_id": 21905,
"author_profile": "https://fitness.stackexchange.com/users/21905",
"pm_score": 4,
"selected": true,
"text": "<p>From a <a href=\"http://www.runnersworld.com/for-beginners-only/help-i-get-out-of-breath-easily\">Runner's World article</a>:</p>\n\n<blockquote>\n <p>Breathlessness may also be due to fatigue of the inspiratory muscles, primarily the diaphragm. Just as we condition and build the endurance of our skeletal muscles, the diaphragm also requires similar conditioning.</p>\n</blockquote>\n\n<p>As for preventing it, here are two things that have really helped me:</p>\n\n<ul>\n<li><strong>Warm Up</strong> - Start by walking briskly for a minute or two. Begin jogging slowly, then gradually increase your pace. Think at least 5-10 minutes of warming up before you get into the \"meat\" of your run.</li>\n<li><strong>Slow Down</strong> - If, despite warming up, you keep getting out of breath while running, you may be trying to go faster than your current abilities. Slow down your overall pace and/or take regular walk breaks. With time and consistency, your body will become more efficient, and you will be able to run faster with the same effort.</li>\n</ul>\n"
}
] |
2016/07/08
|
[
"https://fitness.stackexchange.com/questions/31443",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19214/"
] |
31,445 |
<p>Would like to understand the importance of weight training? Why cardio alone is not enough in reducing fat? Pointers towards the above would be greatly appreciated</p>
|
[
{
"answer_id": 31446,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>With fat loss as a goal, weight training is generally not the solution. And to be honest, neither is cardio.</p>\n\n<p>Fat loss is achieved by regulating your diet. Spending 1000kcal on cardio can take hours, but saving 1000kcal in the kitchen is done in two minutes.</p>\n\n<p>The training you do simply dictates how your body is going to adapt to the changes.</p>\n\n<p>Read some answers from related questions:</p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/869/best-exercise-to-lose-belly-fat-fast/870#870\">What exercises should I perform to reduce fat on a specific area of my body?</a></p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/718/how-to-lose-manboobs\">How to lose manboobs?</a></p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/3624/are-calories-the-only-important-aspect-of-a-diet\">Are calories the only important aspect of a diet?</a></p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/2498/cardio-vs-weight-lifting-which-one-is-better-for-losing-weight?rq=1\">Cardio vs. Weight lifting. Which one is better for losing weight?</a></p>\n"
},
{
"answer_id": 31447,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": true,
"text": "<p>The importance of weight training as it pertains to fat loss specifically depends on your goals. Weight training, when done properly, will add muscle mass. Increased muscle mass equates to a higher metabolic rate, i.e a faster metabolism. This makes losing fat and keeping it off a lot easier, i.e you can eat more calories relatively, you have more room. Vice versa, when you're in a caloric deficit in order to lose fat, you will undoubtedly lose some muscle in the process. When you lose muscle, your metabolism also slows down and hence fat burning will become harder and harder over time. In order to minimize muscle loss during a fat loss program, you need to signal the muscles that you still need them so your body doesn't burn them for energy and this is achieved through strength training. You will also improve your insulin sensitivity which basically dictates how efficiently you use carbohydrates. A higher insulin sensitivity means the person is more likely to store the carbs as fat and hence you can see how weight training comes in here. </p>\n\n<p>Cardio alone IS enough for fat loss, and moreover, you dont even need cardio to lose fat. You just need to have a very good diet, and to be exact, a caloric deficit. But cardio and weight training are tools that help make this process much quicker and easier. Changing your lifestyle is a big part of this.</p>\n"
},
{
"answer_id": 31451,
"author": "Count Iblis",
"author_id": 8763,
"author_profile": "https://fitness.stackexchange.com/users/8763",
"pm_score": 0,
"selected": false,
"text": "<p>Cardio is all you need to lose weight. You must build up enough cardio fitness to be able to run fast and long enough, but one hour of running can burn 1000 Kcal or more. Burning the same amount of energy from lifting weights would require you to lift a weight of 100 kg over a total height of 1 km. So, you'll need to lift a heavy weight on a training machine an incredible number of times before you come close to what you can burn in just an hour of running.</p>\n\n<p>You can also think of it this way. The only way your excess fat can leave your body is by burning it with oxygen and converting it to CO2 and H2O. The CO2 can only be lost by exhaling it, while the H2O can also be lost as urine. In total about 84% of the lost fat mass will end up being exhaled in the form of CO2 gas, so the vast majority of your excess fat will have to leave your body via your lungs.</p>\n\n<p>If you do an hour of running you'll breath a lot faster during that hour than when you do strength exercises, also you'll keep on breathing at a faster rate for quite a while after the exertion. </p>\n"
},
{
"answer_id": 31457,
"author": "ErikC",
"author_id": 21920,
"author_profile": "https://fitness.stackexchange.com/users/21920",
"pm_score": 1,
"selected": false,
"text": "<p>Exercise has been traditionally misunderstood as the way to reduce fat. While you can induce a caloric deficit by burning more calories than you take in and thus lose weight (\"The Thermodynamics Diet\"), it will likely be temporary and hunger will encourage you to return to a calorie-neutral or positive diet. \"Calories-in vs. Calories-out\", though simple and true in a physics sense, completely ignores the endocrine system with its appetite-regulating hormones and multiple metabolic pathways.</p>\n\n<p>Much more effective to adjust the macronutrients of the diet, reducing the carbohydrates that increase blood sugar and insulin secretion, because insulin inhibits the utilization of stored fat for energy. Can't burn much fat when on a blood sugar roller coaster and hungry every couple of hours.</p>\n\n<p>That said, weight-training is an ideal stimulus to the body that more muscle is needed. Muscle is metabolically expensive, so consumes calories even when not in use, and when used hard burns through a lot of glucose, improving insulin sensitivity and blood sugar levels. It can be a very time-efficient way to maintain general fitness and increase physical resiliency.</p>\n\n<p>Cardio, while fun, is mostly good for conditioning the body for, well, more cardio. Medium-intensity activity utilizes the aerobic pathway in muscles, which only slowly depletes glycogen stores and glucose. Weight training (or high intensity interval training) utilizes the anaerobic pathway that blows through glucose at ~20x the rate. While most forms of exercise are good for increasing levels of \"fitness\", cardio's applicability to weight loss can be assessed by surveying those who daily use the treadmill at your local gym. Some will be slim, some will not, more or less independent of number of hours spent. </p>\n\n<p>There is a book called \"Body By Science\" that discusses a more researched and nuanced view of exercise than is traditionally taught. It recommends surprisingly short but very intense intermittent sessions of resistance training-- a stimulus designed to provoke the desired response.</p>\n"
}
] |
2016/07/08
|
[
"https://fitness.stackexchange.com/questions/31445",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/7690/"
] |
31,448 |
<p>I have scoliosis and also going to gym at least 2 times in a week.</p>
<p>For 2 years all my gym coaches said me "deadlifts" and "squats" are not suitable for scoliosis because it's pressing the back too much. So I never did these exercises.</p>
<p>Now I find a website (<a href="http://www.scoliosisworkouts.com/" rel="noreferrer">http://www.scoliosisworkouts.com/</a>) and this website's workout program it's suggesting deadlift and squat. I'm not sure if I should trust them.</p>
<p><strong>Squat</strong> : <a href="http://www.scoliosisworkouts.com/index.php/strength-training-for-the-back/2-uncategorised/12-rami-s-workout" rel="noreferrer">http://www.scoliosisworkouts.com/index.php/strength-training-for-the-back/2-uncategorised/12-rami-s-workout</a></p>
<p><strong>Deadlift</strong> : <a href="http://www.scoliosisworkouts.com/index.php/strength-training-for-the-back/2-uncategorised/17-fat-burning-leaning-workout" rel="noreferrer">http://www.scoliosisworkouts.com/index.php/strength-training-for-the-back/2-uncategorised/17-fat-burning-leaning-workout</a></p>
<p>I really want to do these exercises because my back and my legs are weak. But i'm really wondering if they harm my back because of my scoliosis.</p>
<p>Are these exercises suitable for scoliosis? </p>
|
[
{
"answer_id": 32027,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 0,
"selected": false,
"text": "<p>Common sense is that you avoid any load on your back, and expecially from squats and deadlifts ( direct putting load on vertebrae ).</p>\n<p>Anecdotal experience is not reliable at all.</p>\n<p>Here is <a href=\"https://pubmed.ncbi.nlm.nih.gov/24095102/\" rel=\"nofollow noreferrer\">a study</a> that shows how a load can worsen idiopatic scoliosis ( that is the less severe case and reversible ).</p>\n<p>Even if its a transient load and not a constant one, I wouldnt recommend it.</p>\n<p>P.S. Those workout you linked are absolute garbage: not a single indication and just no consideration of any personal characteristic, they are just there to be. No mention to squat or dead for scoliosis.</p>\n"
},
{
"answer_id": 39113,
"author": "b-reddy",
"author_id": 25892,
"author_profile": "https://fitness.stackexchange.com/users/25892",
"pm_score": 2,
"selected": false,
"text": "<p>I'm a personal trainer and have worked with a fair amount of clients with scoliosis. From those diagnosing themselves with it to those who've had their spine fused from T1 to L4, for 30 years.</p>\n\n<p>My general rule with them is I'm simply more careful with any loading of their spine to start. We can't say we won't load their spine at all though. After all, walking, holding a bag, that loads the spine.</p>\n\n<p>Here are a few examples of what we might do-</p>\n\n<ul>\n<li>Rather than barbell squat, we'll Goblet squat: <a href=\"https://www.youtube.com/watch?v=DXCBZe7j284\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=DXCBZe7j284</a> (You can see that woman leaning to her right. She had some scoliosis.)</li>\n<li>Rather than deadlift, we'll do Pull-throughs: <a href=\"https://www.youtube.com/watch?v=hXlD1qCJOZo\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=hXlD1qCJOZo</a></li>\n<li>With most clients, I'll shoot for something like adding 5lbs a week to their lifts. With one of these people, I might make it 5lbs every other week for anything involving the back.</li>\n</ul>\n\n<p>I don't have any hard rules, and don't think you can have them, because each person is going to be too different to paint a brush. For instance, I promise you no research study was going to help me handle the client with the majority of her spine fused, from a surgery that happened 30 years ago.</p>\n\n<p>Some other general rules I have though are,</p>\n\n<ul>\n<li>If the person was diagnosed as a kid, I'm more careful with them than</li>\n<li>If the person says they didn't know they had it til they were e.g. 30 years old, then that might simply be functional scoliosis (not an actual bony abnormality), and in that case I'm more concerned with seeing if we can \"straighten them out\"</li>\n</ul>\n\n<p>Said another way, if a person was diagnosed young, then you're going to have to accept some asymmetrical movement. If they were diagnosed late, then you might be able to keep them straight while working out. If you can keep them straight, you don't have to be as concerned with loading the spine.</p>\n\n<p>(In my experience, another easy way to differentiate these people is those who have congenital scoliosis often stand out. It's obvious by quickly glancing at them. If you need a protractor to figure it out, it's not worth worrying about much.)</p>\n\n<p>Lastly, there is no reason to get married to certain exercises. Back squatting, deadlifting, these aren't necessary lifts to be in good shape. There are plenty of alternatives.</p>\n\n<p>In many cases I had to avoid these because the person wasn't comfortable with loading their back in those fashions. It's not like I'm going to try and convince them to deadlift or squat then. If they're good with walking lunges or leg pressing, so am I.</p>\n"
}
] |
2016/07/08
|
[
"https://fitness.stackexchange.com/questions/31448",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/3916/"
] |
31,458 |
<p>I wonder whether I should place my arms across my chest or behind my head when doing abdominal crunches. I am interested in both the effectiveness of the exercise as well as injury prevention (eg lower back or neck injuries).</p>
<p><a href="https://i.stack.imgur.com/pxchZ.png" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/pxchZ.png" alt="demonstration"></a></p>
<p>vs.</p>
<p><a href="https://i.stack.imgur.com/zrk9f.png" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/zrk9f.png" alt="demonstration"></a></p>
|
[
{
"answer_id": 31459,
"author": "Michał Zaborowski",
"author_id": 20149,
"author_profile": "https://fitness.stackexchange.com/users/20149",
"pm_score": 2,
"selected": false,
"text": "<p>As long as you do not pull your head - it does not matter. You can also keep hands side by side, or straight. Try different positions, and choose best for you. From time to time change it - maybe something goes better over time?</p>\n\n<p>You can stress muscles isometrically, or move chest and hips closer. That is other topic, but can influence hands position.</p>\n"
},
{
"answer_id": 31460,
"author": "abhijeetbodas2001",
"author_id": 18372,
"author_profile": "https://fitness.stackexchange.com/users/18372",
"pm_score": 2,
"selected": false,
"text": "<p>I think placing the hands behind the head is more difficult for doing crunches than placing hands on the chest. So it's upto you. Placing hands behind the head can cause injuries if you do it improperly that is if you pull your head while doing crunches so be careful and use proper form.</p>\n"
},
{
"answer_id": 31468,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 4,
"selected": true,
"text": "<p>Your core likes it when all your limbs are close and stable to your body. When you put your arms to the side or behind your head, your core has to work extra hard in order to balance things out. So to answer your question, across your chest will make the exercise easier while behind the head makes it harder and works a bit more stabilizers. Keep in mind, putting them across your chest makes it easier to round your upper back, which is not what you want out of a crunch. Similarly, behind the head can also make you pull with your head, which is also not good. When you do put them behind your head, don't actually touch your head, maybe just with the fingertips, the exercise only benefits from your arms being away from your body, all actually touching your head does is make the exercise lazier and easier to get injured.</p>\n"
},
{
"answer_id": 40057,
"author": "Mary Taylor",
"author_id": 30904,
"author_profile": "https://fitness.stackexchange.com/users/30904",
"pm_score": 0,
"selected": false,
"text": "<p>Placing my hands behind my head to do sit ups caused neck strain and l could not turn my head properly for a few weeks after this so it is not the correct way to do a sit up.</p>\n"
}
] |
2016/07/10
|
[
"https://fitness.stackexchange.com/questions/31458",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/3806/"
] |
31,462 |
<p>I keep a regular workout routine, and due to living constraints I have tried to use bodyweight workouts as much as possible, with as little equipment as possible. So far I have been able to find exercises for almost every muscle group using no equipment, however I have not been able to find an equipment-free workout for biceps. Is there a bicep exercise I can do with absolutely no equipment (this includes bars, resistance bands and the like). Ideally I'd like something that I can do using only my body and a floor or wall if need be.
Thanks!</p>
|
[
{
"answer_id": 31463,
"author": "gwaigh",
"author_id": 10872,
"author_profile": "https://fitness.stackexchange.com/users/10872",
"pm_score": 1,
"selected": false,
"text": "<p>A useful resource when looking for targeted exercises is <a href=\"http://www.exrx.net/Lists/Directory.html\" rel=\"nofollow\">ExRx.net</a>. It isn't comprehensive but it is close. It also shows the mechanics of many exercises which shows why you have a problem.</p>\n\n<p>To work the biceps you need to be contracting the arm from the extended position to having your hands approach your shoulder. Without lifting objects or pulling your body towards a bar, I cannot imagine how to achieve this.</p>\n"
},
{
"answer_id": 31467,
"author": "Julian",
"author_id": 15141,
"author_profile": "https://fitness.stackexchange.com/users/15141",
"pm_score": 2,
"selected": false,
"text": "<p>There are also possible biceps workouts with a towel or rope: \nTowel biceps curls like: \n<a href=\"https://www.youtube.com/watch?v=Ir4lG8xKD1Q\" rel=\"nofollow\">https://www.youtube.com/watch?v=Ir4lG8xKD1Q</a> or\n<a href=\"http://www.healthylivingart.com/strength-training/home-grown-arms.html\" rel=\"nofollow\">http://www.healthylivingart.com/strength-training/home-grown-arms.html</a></p>\n\n<p>or using a partner:\n<a href=\"http://kalimuscle.com/kalis-blog/biceps-curl-using-plastic-bag-or-towel/\" rel=\"nofollow\">http://kalimuscle.com/kalis-blog/biceps-curl-using-plastic-bag-or-towel/</a></p>\n\n<p>Also, you could perform pullups on a door, which is essentially also minimal equipment :)</p>\n"
},
{
"answer_id": 31469,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>As mentioned above, \"towel curls\" are typically the go-to action, using items you have in your house. Similar exercises involve placing your hands on a fixed counter or bar and straining against the fixed object (although I would warn you to pick something firmly moored. It's surprisingly easy to uproot a kitchen counter or porch railing because they're built to resist forces from the other drections). Lastly, if you're allowing fixed objects, there's always the option of grabbing a fixed rail (or edge of a table), resting your heels on a smooth surface (such as a kitchen floor), and pulling your bodyweight back and forth under the area you're grabbing.</p>\n\n<p>Theoretically, you could do <a href=\"http://breakingmuscle.com/strength-conditioning/isometric-training-what-it-is-and-how-to-do-it-correctly\" rel=\"nofollow\">isometrics</a>, either providing resistance by flexing your triceps or by using your other hand to push down. I'm personally skeptical of isometrics, finding that they don't seem to have much positive exercise benefit, but I've known people who swear by them.</p>\n"
},
{
"answer_id": 31471,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>Due to the anatomy of the upper arm, I think you’ll need to concentrate on trying to perform exercises that allow you to “curl” your arm while also providing some level of resistance. With that in mind, you might consider:</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=JXMA484O4-Y&feature=youtu.be\" rel=\"nofollow\">Door way row</a> with one arm.</p>\n\n<p><a href=\"http://fitbodybuzz.com/body-weight-bicep-exercises-workouts/\" rel=\"nofollow\">Inverted rows with an underhand grip</a> if you can adapt a table or some other structure to support your weight.</p>\n\n<p><a href=\"http://www.quickanddirtytips.com/health-fitness/exercise/5-best-body-weight-exercises-for-your-arms\" rel=\"nofollow\">Front Double Biceps pose (Front flex)</a> - while not a mass builder, is a form of isometric contraction that can help shape and define the arms. That’s why body builders spend countless hours practicing poses.</p>\n"
},
{
"answer_id": 31494,
"author": "jsmith",
"author_id": 18389,
"author_profile": "https://fitness.stackexchange.com/users/18389",
"pm_score": 2,
"selected": false,
"text": "<p>You could try sitting down with one ankle crossed over the other leg. Then, using the bicep closest to the crossed over leg, raise it. I read this from Bret Contera's Bodyweight Strength Training Anatomy.</p>\n"
}
] |
2016/07/10
|
[
"https://fitness.stackexchange.com/questions/31462",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19126/"
] |
31,474 |
<p>I`m training in order to take the American Red Cross Lifeguard pre-test/screening. <strong>In order to pass, I need to:</strong></p>
<ol>
<li><p>Swim 20 yards, head-dive, retreive a 10 lb brick, swim on my back the 20 yards with the brick out of water, and get out of the pool without a ladder. (In under 1 min 40 sec)</p></li>
<li><p>Tread water with only my legs for 120 seconds (2 minutes)</p></li>
<li>Swim 150 yards freestyle/front crawl and 150 yards breaststroke</li>
</ol>
<p>I know that I can do the first two. I also know that I can swim about 75 yards of each stroke. I haven't been swimming in ages, and my pool just re-opened. </p>
<p><strong>My question is this:</strong> What out-of-water exercises can I complete that will strengthen the muscles I use for these two strokes? I don't have a lot of time in the water, so I need something that I can do for 30 mins before bed or during free time.</p>
|
[
{
"answer_id": 31491,
"author": "Amanda R.",
"author_id": 20518,
"author_profile": "https://fitness.stackexchange.com/users/20518",
"pm_score": 2,
"selected": true,
"text": "<p>As an American Red Cross Lifeguard Instructor I can say with absolute certainty that for the 300 yard swim it does not matter how much of it is front crawl or how much of it is breaststroke, but you can only swim those two strokes and can only switch strokes at a wall (not in the middle of a the pool).</p>\n\n<p>Also it is likely that your instructor will have you do the 300 yard swim, <em>then</em> the timed brick retrieval swim, <em>then</em> the 2 minute tread with out hands.</p>\n\n<p>I know this isn't what you want to hear, but the best (and really only) way to get better at swimming is to swim.</p>\n\n<p>If absolutely cannot carve out much time to swim then I would work on the following:</p>\n\n<ul>\n<li>Cardio (Running/Biking/Running Up and Down Stairs, Etc.)</li>\n<li>Core (Push Ups, Sit Ups, Plank, Etc.)</li>\n<li>Shoulders (Push Ups, Plank, Etc.)</li>\n</ul>\n\n<p>You can also work on your breaststroke technique by laying on your bed with your upper chest, neck, and head hanging off of the bed. Laying this way will prevent you from pulling your arms too far down, and you can practice your arms and legs this way.</p>\n"
},
{
"answer_id": 31558,
"author": "LSU Moose",
"author_id": 22010,
"author_profile": "https://fitness.stackexchange.com/users/22010",
"pm_score": 0,
"selected": false,
"text": "<p>A device often used by swimmers for strengthening the swim-specific muscles of the arms and torso while out of the water is a rubber hose. There are several types commercially available, although I have also used a simple rubber hose with knotted handles at the ends to do the same thing.</p>\n\n<p>All you do is attach the middle of the tube/hose to something sturdy, bend at the waist so that you mimic your position in the water, and go at it. It is of course possible to vary the way you pull the handles to mimic different strokes, but in your case, I don't think you need to be all that specific. Breaststroke and freestyle use the same muscles in slightly different positions.</p>\n\n<p>Oh, just as in the water, keep your elbows high, both to avoid practicing something you don't do in the water, and to avoid injury.</p>\n\n<p><a href=\"https://i.stack.imgur.com/RupdC.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/RupdC.jpg\" alt=\"enter image description here\"></a></p>\n"
}
] |
2016/07/12
|
[
"https://fitness.stackexchange.com/questions/31474",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21930/"
] |
31,480 |
<p>If I do my workout in the morning right after breakfast. How do I distribute my protein intake through out the day. I am going to be basing my diet on </p>
<ul>
<li>Beef</li>
<li>Baked Beans</li>
<li>Eggs </li>
<li>Milk</li>
</ul>
<p>Also for workout in the morning right after breakfast, what is the best time for carb intake.</p>
|
[
{
"answer_id": 31487,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<h2>How important is nutrient or meal timing?</h2>\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. (reddit.com)</p>\n<p><a href=\"http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/\" rel=\"nofollow noreferrer\">Meal timing does not have significant impact on muscle development</a>. However, your digestive tract may find it easier if you spread your protein evenly over all your meals.</p>\n<p>EDIT:</p>\n<p>Note: There is no limit to amount of protein you can eat in one sitting: <a href=\"http://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/\" rel=\"nofollow noreferrer\">http://examine.com/faq/how-much-protein-can-i-eat-in-one-sitting/</a></p>\n"
},
{
"answer_id": 31506,
"author": "zeeple",
"author_id": 21951,
"author_profile": "https://fitness.stackexchange.com/users/21951",
"pm_score": 0,
"selected": false,
"text": "<p>This is how I have achieved what you are seeking to achieve. First, while I only eat three reasonable-sized \"meals\" a day, I do consume small amounts of high quality food between meal times. This is what I strive for in my protein consumption:</p>\n\n<pre><code>7 am - 2 deviled eggs with breakfast\n10 am - 1/2 cup of mix nuts\n1 pm - turkey (or ham) sandwich for lunch\n4 pm - yogurt\n7 pm - A portion of fish, usually salmon with dinner\n</code></pre>\n\n<p>My protein does vary quite a bit more than what is pictured here, but this is the gist of it. It is HARD to get enough protein. According to the head trainer at my gym, you are supposed to get 1 gram per lb. of body weight. For me that would be 190-ish grams of protein, which is near to impossible (so it seems to me). So finding ways to consume lots of protein without exceeding your caloric goals is a fine trick to pull off. Good luck!</p>\n"
},
{
"answer_id": 31511,
"author": "Kaka Singh",
"author_id": 21948,
"author_profile": "https://fitness.stackexchange.com/users/21948",
"pm_score": 0,
"selected": false,
"text": "<p>Pre-workout snack of a protein shake plus a complex carbohydrate like brown rice or oats 45 minutes before exercise can give the energy needed to go harder\n during workouts. Try splitting your 3 (large) main meals for 5 smaller ones, eating every 3 hours. Refernece from www.health365.com.au.</p>\n"
}
] |
2016/07/12
|
[
"https://fitness.stackexchange.com/questions/31480",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6532/"
] |
31,483 |
<p>Since power yoga includes many postures which involves lifting self body weight. For example 5th step of Surya Namskar makes one bearing whole body weight on arms,shoulder and feet fingers. There are many such Asans like Kandrasan, sarvangasana, halasana, naukasana etc. Each of these Asans have postures which centers body weight on a particular body part. So are these as effective as lifting weights in gym because here one is lifting own body weight for several stretched period of times in one session of an hour? Will they improve muscle mass thus Resting Metabolic Rate (RMR) ?</p>
|
[
{
"answer_id": 31484,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p>No, power yoga does not offer the same benefits as weight training. I'm not saying one is better than the other, but one thing that is not satisfied by power yoga, is progressive overload by increasing resistance.</p>\n\n<p>In weight training, this is one of the two primary markers of progress, alongside increasing repetitions.</p>\n\n<p>But again, I'm not saying one is better than the other. Power yoga is far better when it comes to developing flexibility, for example.</p>\n\n<p>All in all, which one you choose should be decided by what goals you wish you achieve. And if in doubt, do both!</p>\n"
},
{
"answer_id": 31488,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 3,
"selected": true,
"text": "<p>Depends what you mean by effective. You asked at the end about improving your RMR via increased muscle mass. In terms of this, it doesn't even come close to strength/weight training. Alec mentioned a very key aspect for this, but it's even more fundamental than that. </p>\n\n<p>You break down most of your muscle fibres during the eccentric part of an exercise (the lowering part of the bench press or the dumbbell curl for example). The eccentric part of an exercise compared to the concentric (lifting) and isometric(static) is MUCH more effective and efficient for muscle building purposes. Note that I'm not saying you CAN'T build muscle with isometrics and concentrics, it's just way harder. And since power yoga is mostly isometrics, it can't be considered equivalent to weight training, at least for muscle building purposes for higher RMR.</p>\n\n<p>There are actually a lot more factors than this, for example, hypertrophy has been shown to be caused by tension, time under tension, progressive overload, and metabolic stress. All of these are more efficiently worked on via weights. Moreover, weight training promotes the release of certain anabolic hormones such as hgh, testosterone, improves insulin sensitivity (insulin is very important for building muscle), as well as protein synthesis. </p>\n\n<p>This is only in terms of building muscle. In that regard, they can't be compared. But like Alec said for flexibility and basic strength, you can certainly get away with it.</p>\n"
}
] |
2016/07/12
|
[
"https://fitness.stackexchange.com/questions/31483",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21900/"
] |
31,490 |
<p>I have started bodybuilding and I also practice swimming,I ask if i can practice swiming in the morning and train bodybuilding in the evening..</p>
<p>or should i make a day for swiming and a day for bodybuilding ?</p>
<p>Thanks for your answers</p>
|
[
{
"answer_id": 31492,
"author": "Amanda R.",
"author_id": 20518,
"author_profile": "https://fitness.stackexchange.com/users/20518",
"pm_score": 0,
"selected": false,
"text": "<p>Yes, you can do both in one day. I have done (and seen many others) a body-building workout immediately followed by a swim work out many times. Just make sure you stretch and stay hydrated.</p>\n"
},
{
"answer_id": 31493,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": true,
"text": "<p>Do whichever one that fits your schedule. Note that if you choose to do the swimming in the morning and working out in the evening, then your nutrition needs to be looked at a bit more carefully. For example, if in the morning, after you finish your swimming workout, and you don't eat an adequate amount of carbs and protein in order to replenish your glycogen stores (basically, your energy), then your workout in the evening will suffer greatly and vice versa. </p>\n\n<p>Personally, I would do them on separate days just because, bodybuilding routines require rest days. This way, instead of fully resting, you will have an active rest day which will help speed up your recovery for the next bodybuilding day. Aerobic activity has been shown to increase muscle recovery and thus this is a good option to consider. This would also be beneficial from a fat loss point of view since you would never actually be inactive. Furthermore, your nutrition could slack a little more than compared to doing both on the same day. </p>\n\n<p>Assuming you work out at 100% intensity, I would personally find it taxing to do two gruelling workouts both in a day, regularly. This could potentially be taxing on the nervous system and leave you more tired overall. </p>\n\n<p>So, what I'm trying to say is, you COULD do both on the same day if you pay great attention to your diet and make sure you're fueled with enough carbs and protein so you don't lose muscle and energy as well as making sure to stay hydrated. However, it would be much easier to just do them on separate days, both mentally, physically, and from a nutrition point of view.</p>\n"
}
] |
2016/07/12
|
[
"https://fitness.stackexchange.com/questions/31490",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21929/"
] |
31,504 |
<p>I'm interested in using spinning (group stationary bike class) as part of a long-distance-running training plan (from half marathon to ultra marathon). Typical plans include running at least 4 days/wk and weekly mileage of 20mi to 50mi (or more). I've completed marathons before without including cycling (or much cross-training) but I want the added benefit that comes with cross-training on days off from running (avoiding injury and adding fun are also motivating factors).</p>
<p>It should be given that I go easier/harder based on feel, I do not spin the day of a long/slow run, and that there are day-to-day variations (e.g. the instructor and their plan for the day, the bike itself, etc.).</p>
<p>I'm wondering how to choose the right level of intensity and whether it is more beneficial to focus on cadence (speed) or resistance. Or is the random nature of this form of cross-training the main benefit? (I'm thinking this is similar to the fartlek run style of training.) Lastly, classes are 1 hour long - is it wise to let this type of training actually supplant some amount of running? i.e. each week let N hours of spin reduce running by N hours (up to a point).</p>
|
[
{
"answer_id": 31509,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Were you aiming just for 10k or half marathons I would recommend using bike to perform HIIT, focusing on improving cardiovascular ability. </p>\n\n<p>Because you want to do marathons and ultras I would recommend that you practice by running long distances, 5-6 days a week, every week, for a year or two. Once you have completed a marathon or ultra then you should look at improving your time through targeted training. </p>\n"
},
{
"answer_id": 32308,
"author": "hchr",
"author_id": 23704,
"author_profile": "https://fitness.stackexchange.com/users/23704",
"pm_score": 0,
"selected": false,
"text": "<p>I'm doing ultra marathons as well as spinning for some years now and I always heard a lot different arguments pro and con spinning as cross training for (long distance) running. I neither have concrete numbers nor specific studies to quote, only my personal point of view:</p>\n\n<p>The best training for running is running and the best training for running long distances is running long distances. Replacing a running session by a spinning workout is better than skipping the session completely, but keeping the running session a running session is - in general - the best.</p>\n\n<p>The point is different if you're actually adding spinning workouts to your regular training plan, especially if adding another run to your weekly schedule is counterproductive because recovery time for your legs would be too short or you already hit your personal limit of weekly mileage.</p>\n\n<p>In terms of intensity while spinning you don't have much of a choice if you're visiting a typical spinning class. Of course, you can decide on which parts to put full effort, but in general spinning classes are a combination of HIIT, switching between cadence and resistance work. HIIT on the bike can improve your running performance by a really small amount, I guess, but it's not the main target for long distance running.</p>\n\n<p>My personal advice, or at least, what I'm doing: two consecutive spinning classes once per week as cross training (mainly because it's fun and something different for the body, but I won't skip an essential running session for it) and a long spinning session for myself on low intensity (mainly for my mind and for another long but still easy workout on a regular rest day).</p>\n"
}
] |
2016/07/13
|
[
"https://fitness.stackexchange.com/questions/31504",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/41/"
] |
31,508 |
<p>I'm preparing for a couple of 10km race taking place in 2 and 3 months. I've started 4 weeks ago a training program suggesting specific training based on heart rate, and each week I should do a long slow run.</p>
<p>The problem is that keeping a steady HR means that my pace go slowly down during the session. I run for more that 60 minutes, my heart rate should stay between 145 and 150, and in the first 20-30 min I can keep a peace lower than 6:30 min/km, later I should slow to 7:00 or even more to avoid my HR going over 155.</p>
<p>Is that normal? Am I training wrong or over-training? Am I simply not well trained yet and my body isn't used to run for more than 30 minutes or so?</p>
|
[
{
"answer_id": 31510,
"author": "User999999",
"author_id": 18339,
"author_profile": "https://fitness.stackexchange.com/users/18339",
"pm_score": 2,
"selected": false,
"text": "<p>During a run there are great deal of influences on your heart rate:</p>\n\n<ul>\n<li>Wind: Wind can be a great factor in lowering/raising your HR. 2 days ago i did a run in 3 bft. Running with the wind/against the wind at a constant pace did change my heart rate by 5 to 10 bpms</li>\n<li>Fatigue: The further you run, the more fatigued the muscles get. This causes your running form to suffer (if you aren't trained well yet). this makes you run less efficient. Making you need more energy/effort to run the same distance at the same pace.</li>\n<li>Terrain: I don't need to explain to you that running uphill causes your heart rate to increase. Even a slight incline (barely noticable to the eye) can influence the effort needed/heart rate.</li>\n<li>Environment: The temperature & humidity can influence the heart rate. Although you shouldn't notice the difference after 30 min unless you're running in a very warm or cold region</li>\n<li>Dehyrdation: The losing of fluids causes the blood to thicken. Causes your heart to increase the effort to get the blood around and thus increasing the heart rate.</li>\n<li>HR-Monitor ineffectiveness: Some (older/cheaper) heart rate monitors can give faulty data over time. They tend to show inrelieable data.</li>\n</ul>\n\n<p>There are some further factors (like illness,food intake before the run,...) but those are of course not an issue here. </p>\n\n<p>From my personal experience I wouldn't stare blindly at your heart rate monitor.\nThe most important thing is that you learn to listen to your body. And learn to run based on what your body is telling you.</p>\n\n<p>Some great reads:</p>\n\n<p><a href=\"http://activesalem.com/factors-affecting-heart-rate/\" rel=\"nofollow\">Factors affecting the heart rate</a></p>\n\n<p><a href=\"http://www.polar.com/en/running/factors-affecting-running-heart-rate\" rel=\"nofollow\">Factors affecting running heart rate</a></p>\n\n<p><a href=\"http://www.copacabanarunners.net/i-heart-rate.html\" rel=\"nofollow\">Factors that affect the heart rate during training</a></p>\n"
},
{
"answer_id": 31635,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 2,
"selected": false,
"text": "<p>Thats normal for me and I think in general its true. Heart rate is really a measure of effort though limited and dependent on many internal and external factors. Note that HR shouldnt necessarily be constant throughout and some coaches (Greg McMillian) say that its normal for it to increase over the total distance and for older runners like myself its even normal to be at a higher %maxHR. See Greg McMillian's book \"YOU (Only Faster)\", Chapter 13: The Endurance Zone, under \"Nerdy Note: The Science of Endurance Zone Training\" first paragraph.</p>\n\n<p>For long runs at an easy effort I let myself run a little fast mainly just to establish a good easy effort. After 2-3 miles or about 20 minutes my heart rate stablizes and pace slows/stablizes but as the distance gets longer my pace will still drop slightly at the same HR & effort. Lately I have been trying to keep the same rhythm and pace near the end of a long easy run and even though it feels like Im pushing harder and harder to keep the same pace my heart rate only goes up slightly. Its kind of shocking because near the end I'll feel like Im running a faster run or a tempo pace.</p>\n\n<p>If you look at race prediction times (which tend to follow the curve of world records scaled to your most recent race time) then you'll see there is a large change in pace for shorter distance than longer ones. I think effort over distance is kind of proportional to this curve, and can be used to understand how effort changes over distance in a single run. </p>\n"
},
{
"answer_id": 31718,
"author": "Conquistador",
"author_id": 19348,
"author_profile": "https://fitness.stackexchange.com/users/19348",
"pm_score": 3,
"selected": true,
"text": "<p>Look into cardiac drift - what you're experiencing is a greater effort to maintain the same pace as you go on (so by keeping the same effort, the pace must drop). It's a perfectly normal phenomena, and affects everyone!</p>\n"
}
] |
2016/07/14
|
[
"https://fitness.stackexchange.com/questions/31508",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21672/"
] |
31,512 |
<p>Progressing well for the last couple of months on Stronglifts 5x5.
(25 y/o, male, 6ft, 80 kg / 176 lbs weight / eatting a surplus of 3200 kcal)</p>
<hr>
<ol>
<li>How to stop my Bench and Overhead Press lagging behind on SL5x5?</li>
</ol>
<p>In the next couple of months I will hopefully achieving my goal of 'Proficient' level of strength standard on <a href="http://www.symmetricstrength.com" rel="nofollow">www.symmetricstrength.com</a>, that is:</p>
<pre><code>Exercise |Started SL 5x5 |Current 5x5 |Strength 10RM Goal
Back Squat |35 kg / 77 lbs |100 kg / 220 lbs |110 kg / 243 lbs
Deadlift |40 kg / 88 lbs|110 kg / 242 lbs |130 kg / 287 lbs
Bench Press|40 kg / 88 lbs |62.5 kg / 144 lbs|80 kg / 176 lbs
Penlay Row |45 kg / 99 lbs |70 kg / 154 lbs |70 kg / 154 lbs
OH Press |25 kg / 55 lbs |42.5 kg / 94 lbs |55 kg / 121 lbs
</code></pre>
<p>Most of my lifts have been progressing nicely towards this goal apart from Bench and Overhead Press. What is the best course of action to bring them inline with my other lifts?</p>
<hr>
<ol start="2">
<li>A related question - what SL5x5 accessorises would help to increase muscle mass in a more balanced way?</li>
</ol>
<p>My chest and arms seem to be lagging. I have already recently added dips and chins on their respective days.</p>
<ul>
<li>Would it be a good idea to add in Incline DB Press or Inline flyes to target the clavicular head of pectoralis major?</li>
<li>Should I add lateral raises to target the lateral head of delts?</li>
<li>Any other muscle groups being neglected?</li>
</ul>
<hr>
<ol start="3">
<li>Coming to the end of the program in the next couple of months - what would be the best program to move onto after SL5x5?</li>
</ol>
<p>I will then be focusing on aesthetics (good overall physique) and hence am looking for a program for someone who:</p>
<ul>
<li>only has free weights (I have a home gym with squat rack, bench, barbell & dumbells, dip/pull-up station)</li>
<li>likes 3 times a week (4 at a push)</li>
</ul>
|
[
{
"answer_id": 31510,
"author": "User999999",
"author_id": 18339,
"author_profile": "https://fitness.stackexchange.com/users/18339",
"pm_score": 2,
"selected": false,
"text": "<p>During a run there are great deal of influences on your heart rate:</p>\n\n<ul>\n<li>Wind: Wind can be a great factor in lowering/raising your HR. 2 days ago i did a run in 3 bft. Running with the wind/against the wind at a constant pace did change my heart rate by 5 to 10 bpms</li>\n<li>Fatigue: The further you run, the more fatigued the muscles get. This causes your running form to suffer (if you aren't trained well yet). this makes you run less efficient. Making you need more energy/effort to run the same distance at the same pace.</li>\n<li>Terrain: I don't need to explain to you that running uphill causes your heart rate to increase. Even a slight incline (barely noticable to the eye) can influence the effort needed/heart rate.</li>\n<li>Environment: The temperature & humidity can influence the heart rate. Although you shouldn't notice the difference after 30 min unless you're running in a very warm or cold region</li>\n<li>Dehyrdation: The losing of fluids causes the blood to thicken. Causes your heart to increase the effort to get the blood around and thus increasing the heart rate.</li>\n<li>HR-Monitor ineffectiveness: Some (older/cheaper) heart rate monitors can give faulty data over time. They tend to show inrelieable data.</li>\n</ul>\n\n<p>There are some further factors (like illness,food intake before the run,...) but those are of course not an issue here. </p>\n\n<p>From my personal experience I wouldn't stare blindly at your heart rate monitor.\nThe most important thing is that you learn to listen to your body. And learn to run based on what your body is telling you.</p>\n\n<p>Some great reads:</p>\n\n<p><a href=\"http://activesalem.com/factors-affecting-heart-rate/\" rel=\"nofollow\">Factors affecting the heart rate</a></p>\n\n<p><a href=\"http://www.polar.com/en/running/factors-affecting-running-heart-rate\" rel=\"nofollow\">Factors affecting running heart rate</a></p>\n\n<p><a href=\"http://www.copacabanarunners.net/i-heart-rate.html\" rel=\"nofollow\">Factors that affect the heart rate during training</a></p>\n"
},
{
"answer_id": 31635,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 2,
"selected": false,
"text": "<p>Thats normal for me and I think in general its true. Heart rate is really a measure of effort though limited and dependent on many internal and external factors. Note that HR shouldnt necessarily be constant throughout and some coaches (Greg McMillian) say that its normal for it to increase over the total distance and for older runners like myself its even normal to be at a higher %maxHR. See Greg McMillian's book \"YOU (Only Faster)\", Chapter 13: The Endurance Zone, under \"Nerdy Note: The Science of Endurance Zone Training\" first paragraph.</p>\n\n<p>For long runs at an easy effort I let myself run a little fast mainly just to establish a good easy effort. After 2-3 miles or about 20 minutes my heart rate stablizes and pace slows/stablizes but as the distance gets longer my pace will still drop slightly at the same HR & effort. Lately I have been trying to keep the same rhythm and pace near the end of a long easy run and even though it feels like Im pushing harder and harder to keep the same pace my heart rate only goes up slightly. Its kind of shocking because near the end I'll feel like Im running a faster run or a tempo pace.</p>\n\n<p>If you look at race prediction times (which tend to follow the curve of world records scaled to your most recent race time) then you'll see there is a large change in pace for shorter distance than longer ones. I think effort over distance is kind of proportional to this curve, and can be used to understand how effort changes over distance in a single run. </p>\n"
},
{
"answer_id": 31718,
"author": "Conquistador",
"author_id": 19348,
"author_profile": "https://fitness.stackexchange.com/users/19348",
"pm_score": 3,
"selected": true,
"text": "<p>Look into cardiac drift - what you're experiencing is a greater effort to maintain the same pace as you go on (so by keeping the same effort, the pace must drop). It's a perfectly normal phenomena, and affects everyone!</p>\n"
}
] |
2016/07/14
|
[
"https://fitness.stackexchange.com/questions/31512",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21959/"
] |
31,520 |
<h2>Background:</h2>
<ul>
<li>Age: 23</li>
<li>Height: 180cm</li>
<li>Weight: 70kg</li>
<li>BMR: 1715 Calories/Day</li>
<li>TDEE: 1972 Calories/Day</li>
<li>I live an inactive life with highly irregular visits to the gym.</li>
<li>I have a skinny-fat (mainly lean) physique.</li>
<li><strong>I have weak lower back and some spine-related problems, including lumbosacral radiculitis, which thankfully didn't bother me much for some years now.</strong></li>
</ul>
<h2>Goals:</h2>
<p>My goal is to become leaner and have a flat stomach without the need to actively, deliberately strain abs. Visible abs is the next step, but it is the protuberant belly that bothers me the most, not absence of visible 6-pack.</p>
|
[
{
"answer_id": 31521,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Good news! You can't become a heap of muscles! No-one \"accidentally-Arnold\" when working out. It takes YEARS AND YEARS of full dedication to get to a bodybuilder physique. </p>\n\n<p>Surprisingly everyone's belly pokes out a bit. That's because you have organs in there. When you tense a well built six pack you push them back and flatten out your chest. This look can be achieved easily by maintaining good standing posture. </p>\n\n<p><strong>Firstly: Go see a doctor about your spine condition, show/explain the routine you want to follow and ask if it is suitable for someone with your back condition.</strong></p>\n\n<p>Looks like you need to do 2 things. Keep/Reduce your body-fat percentage and put on some muscle. Good news for you is that because you are a beginner you can do both at the same time. </p>\n\n<p>With regards to reducing body-fat percentage I recommend 3x7 fork put-downs. Just eat less or just enough calories. Track calories using a food tracker and use IIFYM.com to calculate how many you need in a day. </p>\n\n<p>With regards to putting on muscle:</p>\n\n<ul>\n<li><a href=\"http://stronglifts.com/5x5\" rel=\"nofollow\">stronglifts.com/5x5</a> - Complete this program first. There is a helpful app and lots of videos to instruct you on form and educate you about weightlifting. </li>\n<li>Once you have been working out for around 6 months and you have stalled on most of your 5x5 lifts (following the de-load schedule). Then consider some of the following: 5/3/1, Texas Method, Greyskull LP, Jacked & Tan 2.0, PHUL, anything from <a href=\"https://www.reddit.com/r/Fitness/wiki/programs\" rel=\"nofollow\">https://www.reddit.com/r/Fitness/wiki/programs</a></li>\n</ul>\n\n<p>In targeting abs specifically (in addition to the above) get yourself a Ab-wheel and do kneeling and standing variations. Build up to 5 sets of 25. </p>\n"
},
{
"answer_id": 31818,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 0,
"selected": false,
"text": "<p>First of all, you don't need to train abs to remove belly fat. You either remove fat around your whole body, or you don't remove fat at all. You can't target where to lose fat.</p>\n\n<p>So you don't have to do ab workouts to remove belly fat, you can just go for a run or grab a bicycle. This combined with a proper diet will get you the desired results. By diet I don't mean eat salads and drink water, I mean a balanced healthy mix of foods with give you the required nutrients to be able to work out and function during the day, while not consuming to many calories to make room for weight loss.</p>\n"
}
] |
2016/07/15
|
[
"https://fitness.stackexchange.com/questions/31520",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21966/"
] |
31,526 |
<p>This is really a two-part question:</p>
<ol>
<li>Which muscle <em>keeps</em> the neck upright?</li>
<li>How does one strengthen it?</li>
</ol>
|
[
{
"answer_id": 31527,
"author": "BillDOe",
"author_id": 21969,
"author_profile": "https://fitness.stackexchange.com/users/21969",
"pm_score": 1,
"selected": false,
"text": "<p>Lie on your back against a flat surface with your head resting on that same surface (i.e. not on a pillow). Lift your head as far as possible and hold for 5 seconds; repeat about 10 times. Do this again with your head pointed to the left and then to the right. Also, it's a good idea to work out your abdominal muscles, as they provide a foundation for the spine, which ultimately supports your head. (I cannot provide citations for this, as it comes from my physical therapist. I have a pretty bad neck, and this is the only thing that keeps my neck more or less pliable.)<br><br> You can also use a 30-inch towel to move your head from one extreme to another. Hold one end with your hand against the chest and the other end holding the towel with it wrapped around the back of your neck and around the cheek. Using the hand not against the chest, force your head in the direction away from the cheek it's against.<br><br>This helps me.<br><br><b>Edit:</b> Make sure your back remains flat against the surface upon which you are laying.</p>\n"
},
{
"answer_id": 31529,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<p>The major muscle that keeps the neck erect is the trapezius.<a href=\"https://i.stack.imgur.com/tDNuE.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/tDNuE.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>It is fairly simple to strengthen it assuming you put in a consistent effort. To strengthen it in the best way possible, you should strengthen both the neck directly, and also the traps which support it.</p>\n\n<p>To work your traps, the best way would be weight training. The most fundamental exercise that you can do in the gym to strengthen your traps is the shrug. You can do this with a barbell, smith machine, shrug machine, kettlebells, or dumbbells. Just load up a weight that you will be able to do 8-15 reps with, and do 3-5 sets. Basically just hold hold the weight, maintaining a neutral spine, elbows almost straight, literally just shrug like you normally would, but as high as you can, and hold for a second or two until you feel the burn, lower all the way down and feel the strech and repeat. Make sure to progress in some way with every workout, whether it is more weight, more repetitions, more volume or duration. There are also alot of exercises that indirectly work the traps like deadlifts and side raises so just look up on Google how to work the traps and you'll be fine.</p>\n\n<p>As for the neck itself, you could wrap an exercise band around your neck, move far away until you feel the tension and simply turn your head from looking front to looking to your side for high reps for each side. You could also use something called a neck harness that's found in many gyms by putting it around your head, looking down then looking up. There's lots of ways to do this and you can easily look up many workouts for the neck online until you find a few that you like and work for you.</p>\n\n<p>Here's one: <a href=\"http://breakingmuscle.com/strength-conditioning/the-top-5-exercises-to-strengthen-your-neck\" rel=\"nofollow noreferrer\">http://breakingmuscle.com/strength-conditioning/the-top-5-exercises-to-strengthen-your-neck</a> </p>\n"
}
] |
2016/07/14
|
[
"https://fitness.stackexchange.com/questions/31526",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
31,531 |
<p>Are there passive ways of work out?</p>
<p>Basically I'm quite lazy, for example running is tiresome, stretching is also somewhat painful. So pls suggest some passive ways of work out, that are easier to keep doing , instead of normally active ways ?</p>
<p>One example of passive work out is massage: it build up muscles but one only need lie down ( and endure some pain).</p>
<p>A similar one is lie on the bed on the back, stretching out the head and shoulder, so to stretch the neck back -- office life make my neck a bit curly.</p>
<p>Another one is like horse riding , as the horse keeps jogging , one need maintain the balance hence exercise the muscles on the waist.</p>
<p>Another passive way, I'm not sure if it's true, is to work out muscles on the arms by tying one's hand to a hook or rope and lifting him up, then the body weight will stretch the arms and strengthen them.</p>
|
[
{
"answer_id": 31532,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": false,
"text": "<p><strong>Your problem</strong></p>\n\n<p>A passive way of working out sounds like a paradox.</p>\n\n<p>If you want to become stronger, you need to exert your muscles. And exertion of the muscles is an \"activity\", which is an antonym to \"passivity\".</p>\n\n<p>If you want to get in shape by lying in your bed, you'll be disappointed.</p>\n\n<p>In the end, the problem isn't that you're lazy. Most of us are. But we work out anyway. It's discipline. If you don't have that, getting in shape isn't going to happen.</p>\n\n<p><strong>Misconceptions</strong></p>\n\n<p>You mention massage, but that is not a workout. It relieves stress on the muscles, but it does not stimulate any measurable muscle growth. It won't get you in shape.</p>\n\n<p>Laying on your bed and stretching is not a workout. It relieves stress on the muscles, but it does not stimulate any measurable muscle growth. It won't get you in shape.</p>\n\n<p>Horse riding is somewhat valid. You need to exert some muscular force to remain upright, but still, unless you plan on galloping for hours on end, it's not going to get you in shape. And you won't find any horses willing to do this for you, unless you have a whole stable full of them. Buy or rent, it's going to cost you way more than a gym membership.</p>\n\n<p>And the last one, tying your hands and stretching them out, is NOT going to build muscle. I don't understand where you're getting this from. At this point, you're grasping at straws. And literally grasping at straws seems like a better option than what you've suggested so far.</p>\n"
},
{
"answer_id": 31533,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 3,
"selected": false,
"text": "<p>Assuming you have no physical limitations, your problem seems to be a lack of motivation. Rather than doing things you don’t like, you should find an activity that can keep your interest for a minimum of twenty minutes or more. Setting achievable goals may help with improving motivation. Ask yourself, “What do I want out of exercise?”. Once you’ve answered that question, set several small goals to help you achieve what it is you want.</p>\n\n<p>There are <a href=\"http://www.webmd.com/fitness-exercise/exercise-motivation\">many ways</a> to improve motivation. One of the best is to work out with a partner. Finding someone who shares the same goal(s) can add a dimension of fun and responsibility to your exercise program.</p>\n\n<p>Lastly, if you truly feel unmotivated, you should ask yourself why that is. The benefit you receive from regular exercise is going to be directly proportional to the effort you expend.</p>\n"
},
{
"answer_id": 31534,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>As the others have indicated, the best return on exercise involves concerted effort, pushing yourself to the limit. That said, casual exercise can also be worthwhile, at least for the purpose of staying relatively healthy. It's not \"lying in bed and doing nothing\", but it's also not \"8x5 strong-lifts of maximum weight\" or even \"10 push-ups and 10 pull-ups every morning\".</p>\n\n<p>First of all, for general exercise, walking is not a bad start. It generally doesn't require much exertion and with the addition of a book, a smart phone game, or a podcast, it can be entertaining at the same time (obligatory note, avoid distractions that prevent you from noticing your environment). If you're willing to set aside the book, you can add a bit more to your workout by making up little games to vary your routine, such as ascending the staircase into the park along the outside instead, traversing the playground equipment however it makes sense at the moment, or even just walking along a curb, trying to balance yourself. It's not intense work, but you get some of the benefits as with the horse-riding of your body having to work to maintain your equilibrium.</p>\n\n<p>Another option is to incorporate some sort of exercise in your times when you're stationary. A stress ball squeezed while reading forum posts online is still exercise (and good for stress relief as you imagine squeezing the necks of commenters). With a small dumb-bell, or even a bag with some books in it, you can do curls with a free hand. Even keeping yourself upright at the edge of the seat instead of leaning back in your chair works core muscles in a fairly passive manner. If you're willing to make an investment into more equipment, there are people who work on a treadmill or exercise bike (or have something under their desk to simulate the same).</p>\n\n<p>Lastly, there's a technique called \"greasing the groove\" typically used for pushing one's limits, but also usable casually, where you don't bother with a regular workout, but rather just do a few reps whenever the idea occurs to you. You can do a few pull-ups everytime you pass the door frame, do 5 push-ups every time you get up for coffee (pushing up against a wall or your desk if you want to make it easier), or doing a few lunges while your code is compiling. It's low effort, and won't build up muscle, but it's generally painless and it does reinforce the idea to your body that exercise doesn't have to hurt.</p>\n"
},
{
"answer_id": 31535,
"author": "Eric Seastrand",
"author_id": 21985,
"author_profile": "https://fitness.stackexchange.com/users/21985",
"pm_score": 1,
"selected": false,
"text": "<p>Dieting is sort of like a passive workout in that you get more physically fit by <em>not</em> doing something -- ie, not eating. After I lost 100+ lbs by by tweaking my diet, physical activity suddenly became fun. Now I look forward to going to the gym to lift weights.</p>\n\n<p>Beyond that, if you live a sedentary lifestyle like I do (being a software developer) I would suggest doing simple <a href=\"http://www.livestrong.com/article/426262-leg-exercises-at-your-desk/\" rel=\"nofollow\">leg workouts at your desk</a>. You can pick up a set of <a href=\"https://www.amazon.com/Strength-Training-Ankle-Weights/b?ie=UTF8&node=3408291\" rel=\"nofollow\">ankle weights</a> to intensify your at-desk leg workouts <a href=\"http://livehealthy.chron.com/ankle-weights-good-office-chair-exercise-5369.html\" rel=\"nofollow\">for even more benefit</a> -- but don't leave them on all day, or walk around the office with them on, as this can be <a href=\"http://healthyliving.azcentral.com/danger-walking-ankle-weights-13395.html\" rel=\"nofollow\">bad for your joints</a>. If you already have joint problems, you probably want to avoid ankle weights altogether.</p>\n"
},
{
"answer_id": 31537,
"author": "example",
"author_id": 21988,
"author_profile": "https://fitness.stackexchange.com/users/21988",
"pm_score": 1,
"selected": false,
"text": "<p>Others have already pointed out the obvious paradox. I disagree with some of the answers (esp. regarding the horse riding). I thought I'd add my opinion:</p>\n\n<p>Horse riding should build muscle because the core stabilization and leg muscles are used a lot while you try to stay on the horse and giving the horse signals by pressing together your legs etc. If this does not feel like an excercise to you this might be suitable for you.</p>\n\n<p>You might also want to try some light yoga - in the beginning it is basically a matter of keeping your balance. That alone will start to build the supporting muscles. And with a bit of training you might get motivated to try ever harder / more exhausting positions. </p>\n\n<p>These things will not get you in perfect shape (whatever that is) quickly but at this point it is really more important to get you to do something regularly. So pick anything that does not feel like much of an exhaustion to you and do it... and don't get demotivated by others saying that \"if you are not sore afterwards it was not a real workout\" or similar.</p>\n"
}
] |
2016/07/18
|
[
"https://fitness.stackexchange.com/questions/31531",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/9972/"
] |
31,544 |
<p>I started going to gym with my wife and we are focusing on strength exercise. We do rotations (by doing 5-8 times on max weight we can do for that specific muscle training) on each gym apparatus then moving to next one until we are done with all gym equipment. We then take a 5-10 minute break and do another round. 3 rounds in total which usually take 90-100 minutes in total including resting. I also try to switch between arms and legs to give more rest to muscles. I have noticed that some people that are coming to gym (that do seem quite fit) do same type of muscle training 3 times on one machine and only then move to different one. The way I understand muscle growth is all about ripping the muscles not tiring them out.</p>
<p><strong>Which way is better for strength: do one type of training at once or rotate different ones and save time needed for resting (or neither)?</strong></p>
|
[
{
"answer_id": 31545,
"author": "Lomas",
"author_id": 22024,
"author_profile": "https://fitness.stackexchange.com/users/22024",
"pm_score": 2,
"selected": false,
"text": "<p>What you are currently doing sounds like it will keep you very well rounded and fit but not so much specific muscle strength.</p>\n\n<p>It is generally agreed that doing multiple sets e.g. 3-5 of a number of reps 5-15 on the same muscle group or piece of equipment is optimal for strength training. </p>\n\n<p>\"Progressive overload is one of the basic principles of strength training and basically means that you have to increase the weight, intensity and/or number of repetitions/sets to create an adaptive response.\" - <a href=\"https://bretcontreras.com/10-keys-to-optimal-strength-training/\" rel=\"nofollow\">bretcontreras.com</a></p>\n\n<p>One of the most popular strength training programs is called 5x5, in which you do 5 sets of 5 reps with as much as weight as you can do safely on one piece of equipment e.g. bench press. On this kind of program you wouldnt be doing many different exercises per day though e.g. 3. (<a href=\"http://stronglifts.com/5x5/\" rel=\"nofollow\">stronglifts.com</a> is an example of such a routine)</p>\n\n<p>But at the end of the day it is really what you prefer doing and if you specifically want to get stronger at something doing more than 1 set will help you do that.</p>\n\n<p>Hope that helps</p>\n"
},
{
"answer_id": 31551,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<h3>To get strong, lift heavy</h3>\n<p>By constantly moving on you elevate your heart rate and fatigue takes over. Don't think of your muscles getting fatigue but instead think of your whole body. For example, deadlift and bench press use completely different muscle groups but you won't find anyone going to do a set of heavy deadlifts after a heavy bench set. What you are doing is basically <strong>circuit training</strong>, still a valid activity but you aren't going to "get strong".</p>\n<p>Your definition of strength may be different but most common one is "ability to move something heavy, once". Your routine develops muscular endurance.</p>\n<h3>Which way is better for strength: do one type of training at once or rotate different ones and save time needed for resting (or neither)?</h3>\n<p><strong>Neither</strong>. You need compound movements, drop the machines and pick up a barbell. Squat, deadlift, press.</p>\n"
}
] |
2016/06/06
|
[
"https://fitness.stackexchange.com/questions/31544",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19244/"
] |
31,546 |
<p>Two days ago at the evening (30 h ago) I did interval excercise after a month of inactivity (except for everyday biking to and back from work).</p>
<p>Yesterday I felt little soreness and did nothing more than biking to and back from work (I thought that soreness was everything I could expect and I would be ready to excercise the next day, i.e. today). But today I feel horrible, soreness is really extensive.</p>
<p>Why it happened 2 days after (30 hours later)? What did I wrong? How could I prevent the soreness from appearing so late?</p>
|
[
{
"answer_id": 31549,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": true,
"text": "<p>Congrats, you got <a href=\"http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness\" rel=\"nofollow\">Delayed Onset Muscle Soreness</a> (DOMS for short).</p>\n\n<p>You are fine. If you warm up before exercising again your should have more blood pumping around your muscles and it will go away. After a few sessions you should not get them any more. </p>\n\n<p>DOMS take 24-72 hours before they hit sometimes. </p>\n"
},
{
"answer_id": 31550,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 1,
"selected": false,
"text": "<p>It's called \"Delayed Onset Muscle Soreness\" (DOMS), keyword being \"Delayed\".</p>\n\n<p>The soreness is caused by eccentric exercise, that is, exercise consisting of eccentric (lengthening) contractions of the muscle. Isometric (static) exercise causes much less soreness, and concentric (shortening) exercise causes none.</p>\n\n<p>It's normal for DOMS to occur a day or two after the training, and last for another day or two.</p>\n\n<p>Source: <a href=\"https://books.google.no/books?id=ueMh1x7kFjsC&pg=PA59&redir_esc=y&hl=en#v=onepage&q&f=false\" rel=\"nofollow\">Muscle Soreness and Damage and the Repeated-Bout Effect</a> by Ken Nosaka, PhD.</p>\n"
}
] |
2016/07/20
|
[
"https://fitness.stackexchange.com/questions/31546",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/22004/"
] |
31,576 |
<p>Recently I've been jogging and working my arms with some exercises. Although I feel both legs and arms more or less equally tired I also feel I have much more strength with my leg and right arm. I also feel that the right side of my abs are more tired (one or two days after the exercise), besides this I can see that my right shoes are more worn... so I was worried about this. Now that I'm starting to do more exercise I would like to have both sides of my body more or less equally developed. What should I do? Should I try to put more effort in my left side consciously?</p>
|
[
{
"answer_id": 31578,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 3,
"selected": true,
"text": "<p>First of all, given we don't know much about the exact situation - have in mind there could be an underlying medical condition so you should consult a doctor if you have any such doubt.</p>\n\n<p>That being said - having more strength on your right side, especially in the beginning is not unlikely. Your strength is not solely determined by your muscle shape and size but how well your nervous system knows how to coordinate your muscle tissue to produce work (muscle unit recruitment). Actually when a person starts weightlifting for first time, there are massive strength gains first few months mostly because of improved muscle unit recruitment. Given that through your life you have used your right hand for many demanding tasks, or have your right leg stepping first when climbing stairs etc, there could be such natural imbalance. It's significance should decrease over time.</p>\n\n<p>A tactic strength athletes (especially bodybuilders) apply to have equal development is doing unilateral exercises at the end of their workout. Eg one hand biceps curls or altering leg lunges - doing equal number of reps on either limb. But have in mind that you should focus on big movements and full-body workouts in the beginning (squats, deadlifts, vertical and horizontal pushing/pulling), not using isolating exercises. Those basic exercises will work your abs much better than crunches. You might however include isolating (single joint) exercises at the end of your workout to help you feel more confident that you are equating the development of your sides.</p>\n"
},
{
"answer_id": 31580,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<ol>\n<li><p>Ditch the cables and machines and pick up a barbell. Squat, press, bench and deadlift should suffice in developing your whole body. These big compound movements (if used with good form) should help your body account for imbalance.</p></li>\n<li><p>Unilateral: For example, my left arm is weak so I do a set to failure of bicep curls on my left arm first, counting the reps. I then repeat that number of reps on my right arm, no more, no less.</p></li>\n</ol>\n\n<p>DO NOT ONLY EXERCISE ONE SIDE OF YOUR BODY</p>\n"
},
{
"answer_id": 31581,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 0,
"selected": false,
"text": "<p>If you're seeing uneven wear, it is worthwhile seeing a doctor. It's not out of the question for there to be a fundamental unevenness. I had a mild case of undiagnosed scoliosis as a child and, possibly as a result, my arms are slightly different lengths, which means I have to modify my bench-press and push-up motions slightly. I do not advise seeing a chiropractor as my experience with them, and from seeing others with them, is that they will diagnose a spinal imbalance and \"vertical subluxations\" no matter what your condition and will immediately try to push you for weekly woo sessions.</p>\n\n<p>As with JJosaur's advice, do some more whole-body exercises. Don't worry too much about working one side or the other. If you work them equally, things will likely even out. I do applaud you for wanting to be balanced.</p>\n"
}
] |
2016/07/20
|
[
"https://fitness.stackexchange.com/questions/31576",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/13512/"
] |
31,584 |
<p>A little background I have been lifting for a couple years now as a newb but have been able to get my muscles a bit toned and defined they were a bit flabby but not to the extent they are now. This is after having started the 5x5 stronglifts program which I have made some progress in strength but stagnated in some areas (squats, bench press). Is this normal? My arms are really soft and flabby, you touch them and can easily wiggle them, and have lost what little definition they used to have. </p>
<p>I'm 5'8" @ 137lbs trying to gain weight but trying to stay toned.</p>
|
[
{
"answer_id": 31585,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 0,
"selected": false,
"text": "<p>It sounds like your diet hasn't been on point. I have to make some linguistic assumptions, but \"flabby arms\" and \"you can easily wiggle them\" sounds to me like you've gained a bit of fat.</p>\n\n<p>I suggest you read up on how to lose fat, but keep in mind, it's going to revolve around your diet.</p>\n\n<p>See answers for <a href=\"https://fitness.stackexchange.com/questions/869/best-exercise-to-lose-belly-fat-fast\">What exercises should I perform to reduce fat on a specific area of my body?</a>.</p>\n"
},
{
"answer_id": 31588,
"author": "Eric",
"author_id": 7091,
"author_profile": "https://fitness.stackexchange.com/users/7091",
"pm_score": 3,
"selected": true,
"text": "<p>I think you're trying to thread the needle a little too much, and I'm basing that off of a couple of things you've said:</p>\n\n<blockquote>\n <p>I'm 5'8\" @ 137lbs trying to gain weight <strong>but trying to stay toned</strong>.</p>\n \n <p>I have made some progress in strength <strong>but stagnated</strong> in some areas\n (squats, bench press). Is this normal?</p>\n</blockquote>\n\n<p>As a comparison, I'm two inches taller than you and weight 185, roughly fifty pounds more than you. I tend to bounce around between 10%-15% body fat. Regardless, I'm barely taller than you and weight a lot more than you, and I fit a size medium shirt. I'm not in anyway implying that we have the same body types or that I'm \"normal\", but just to give an anchor point to the conversation because I think <strong>you need to add on a lot of muscle weight</strong>.</p>\n\n<p>It is very hard to do \"lean gains\", to the point that it's just not worth trying. Honestly the only people I've seen reliably accomplish this were using anabolic steroid supplementation. </p>\n\n<p>There's a common statement tossed around to new lifters:</p>\n\n<blockquote>\n <p>Chain yourself to the squat rack, drink a gallon of whole milk every\n day, and call me in a year.</p>\n</blockquote>\n\n<p>There's not a lot of magic to this; I'm betting you know this already but you're hoping / believing that you can escape the reality. It sucks, but you can't.</p>\n\n<ol>\n<li><a href=\"https://fitness.stackexchange.com/questions/19114/aerobic-vs-anaerobic-for-better-fat-loss/19117#19117\">Building muscles, long term, is better for fat loss than aerobic exercise</a>. Diet trumps all, but on to point #2.</li>\n<li>You need to lift heavy and eat in caloric excess to get stronger/bigger. It sucks, you'll get a little fat, but you need to accept that. This doesn't mean you need to be 500 calories a day over budget. The exact amount isn't dead on, but what is known is that you can't be in caloric deficit. Nailing the number dead on every day is impossible, so you need to go a little over. </li>\n<li>Once you've gained a significant amount of strength/size over a period of months, maintain the weights you're lifting, incorporate interval training and pull your diet in. You'll scrub 1-2 pounds a week. 8 pounds in two months is a huge difference: for your body, that's roughly a 6% body fat swing. </li>\n</ol>\n\n<p>If you try to stay in your \"lean gains\" mode where you want to get big but don't want to put on weight, you'll basically stagnate forever like you are now. You don't need to eat cheeseburgers every day, but if you're lifting heavy you need to sleep and eat a lot to get bigger. Lift like a crazy man for 3-4 months, scrub the goo for 1-2 months, rinse/repeat.</p>\n"
}
] |
2016/07/22
|
[
"https://fitness.stackexchange.com/questions/31584",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/22041/"
] |
31,593 |
<p>For a bit of back story, I did a lot of sports when I was younger, but stopped when I went to University, put on a lot of weight and ended up weight 14 stone. To slim down I took up running, and lost a lot of weight (down to 11 stone), but hit a plateau and then took up the Insanity Workout. To try and get bigger muscles, I added the Insanity Upper Body Weight training to the program, and do that every Monday, Wednesday and Friday on top of the usual workout.</p>
<p>I've hit a plateau with that now, and feel as if I'm not losing the fat around my abdomen, and not really gaining any growth on my arms despite the weight training. I looked into P90X, and was ready to start that, but I noticed some reviews stating that it's too long a workout, and can cause injuries. I must admit, I'm doing 90-100 minutes now on 3 days a week, and it's probably too much, every day at 90 minutes does sound too hard.</p>
<p>Reading up on some workouts online, I found the 21 minute Bodyweight Burn (BW3) workout and it was an attractive prospect, as it would significantly reduce the time I spend every morning working out, and give me free time. Same goes for the Mark Lauren workouts, and that's only 3 times a week. Can 20 minutes a day, or even just 3 times a week be enough? Or is this too good to be true?</p>
<p>Just to note, I want a DVD workout that I can do in my garage every morning, as it works well for me at the moment. And my goals are bigger arms and a flatter abdomen.</p>
|
[
{
"answer_id": 31594,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 1,
"selected": false,
"text": "<p>For me, personally, it sounds like very little time. But it has to be said that it's not how long you work out, it's how much you accomplish in that time.</p>\n\n<p>If you do 21 minutes of super-setting compound exercises with max 30 seconds rest between sets, then I think you might be able to call that a worthwhile session.</p>\n\n<p>But extending the workout time allows you to spread the workload more evenly, and take the time to focus on a good warmup, good form, a good pump and a good stretch. And that is, in the long run, certainly more productive.</p>\n\n<p>So in short, I vote nay. 20 minutes is too little. I think you'll stagnate before making any measurable, positive difference to your body, and you'll get stuck in a rut.</p>\n\n<p>Don't buy into the promises of huge gains with minimal effort. If it was that easy, everyone would be ripped.</p>\n"
},
{
"answer_id": 31601,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>In summary: <strong>Is 21 minutes of bodyweight training really enough? My goals are bigger arms and a flatter abdomen.</strong></p>\n\n<p>If you exercise that amount you will gain some muscle strength in your upper body and you might lose some weight. <strong>What is most likely is that nothing will visibly change in the mirror based on your current plan.</strong></p>\n\n<p><strong>Why?</strong></p>\n\n<p>Because <a href=\"https://fitness.stackexchange.com/questions/30079/how-fast-should-a-rep-be-in-strength-power-hypertrophy-and-endurance-goal-work/31087#31087\">time-under-tension is not just the key to gaining muscles, the amount of tension you apply plays a key role</a>. </p>\n\n<p>Because <a href=\"http://blog.codyapp.com/2013/11/07/you-cant-out-exercise-a-bad-diet-what-does-this-even-mean/\" rel=\"nofollow noreferrer\">you can't out-exercise a bad diet</a></p>\n\n<p>Because <a href=\"https://fitness.stackexchange.com/questions/869/best-exercise-to-lose-belly-fat-fast\">you can't spot-reduce your belly fat</a></p>\n\n<p>Because <a href=\"https://en.wikipedia.org/wiki/Progressive_overload\" rel=\"nofollow noreferrer\">progressive overload is essential for gaining muscle</a></p>\n\n<p>Because in <a href=\"http://www.exrx.net/WeightTraining/Guidelines.html\" rel=\"nofollow noreferrer\">order to see gains you'll need exercises that can take you to exhaustion in 6-12 repetitions</a></p>\n"
}
] |
2016/07/24
|
[
"https://fitness.stackexchange.com/questions/31593",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/22062/"
] |
31,602 |
<p>I always do my pull-ups with my legs stretched out, no matter the height of the bar. But, the thing that bothers me is that I can't manage to keep my legs in a straight line with my upper body during the workout — they almost always move forward when I lift myself and I feel like that is actually helping me do more pull-ups — it feels like my legs are making the exercise easier on my biceps & back muscles. I have also noticed that bending my legs backwards is making the exercise harder than when my legs are straight. Why is it so?</p>
|
[
{
"answer_id": 31603,
"author": "Masi Alessandro",
"author_id": 22073,
"author_profile": "https://fitness.stackexchange.com/users/22073",
"pm_score": 0,
"selected": false,
"text": "<p>Whether your legs are bent, in an 'L' form (to add abs), or straight down, the importance is consistency...so find your comfort zone and stick with it.</p>\n"
},
{
"answer_id": 31610,
"author": "Mat",
"author_id": 22085,
"author_profile": "https://fitness.stackexchange.com/users/22085",
"pm_score": 3,
"selected": true,
"text": "<p>If you're moving your legs forward while pulling yourself up, it's a way to \"cheat\" a little bit on the movement. You're using the momentum of your legs swinging up to help you pull yourself up. </p>\n\n<p>It's not really a problem, since it'll help you get some more pull ups in, but you should try to keep your legs stationary throughout the movement. (You can keep them up, down, or crossed, but try to keep them steady regardless of where you are during the pull up)</p>\n\n<p>As far as why it feels harder if your legs are kept back, that's likely caused by two things. First, it may have the opposite effect if you're kicking your legs back. Second, by keeping your legs behind you, you're stretching your core and using that during the pull up in addition to your other muscles. </p>\n\n<p>For best practice, try to keep the upper part of your legs (down to your knees) straight with your back, and bend your knees slightly so your feet are behind you. Do not flail/kick your legs and focus on your back/lats/biceps.</p>\n"
},
{
"answer_id": 31680,
"author": "PGnome",
"author_id": 23172,
"author_profile": "https://fitness.stackexchange.com/users/23172",
"pm_score": 0,
"selected": false,
"text": "<p>Assuming you aren't swinging to get extra momentum and doing those asinine \"kipping\" pull-ups that seem so popular these days, it's really simple physics.</p>\n\n<p>First, in order to be balanced, the pull-up bar needs to be directly over your center of gravity. Think about a pendulum, it will always come to rest directly under its support. Well, the same thing holds when you do a pull-up. As you do a pull-up, you naturally have to lean back as you pull your head over the bar (otherwise you'll bang your head, not recommended), which brings your center of gravity back. To compensate, your legs will naturally float forward to bring you back into balance. If you fight it and force your legs back, you have to apply an additional torque through your core and arms which will naturally make it harder.</p>\n\n<p>The second reason is that when your feet go forward, your upper body will lean back slightly, putting your lats and traps it a more advantageous position, allowing more of your muscles to be used while pulling you up. Think the difference between a lat pulldown and a seated row; by having a slight lean you are slightly closer to a seated row-type motion. </p>\n"
}
] |
2016/07/25
|
[
"https://fitness.stackexchange.com/questions/31602",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21949/"
] |
31,606 |
<p>So I am a boy scout, and for one merit badge we have to make some fitness improvements. I followed the plans we had to make practiced and such, but throughout the twelve week program, I didn't manage to increase my flexibility. We have to do a sit and reach, where we touch a board while sitting down. Before I started, I couldn't even touch the board, but now I can touch it, but I can't hold it for the required 15 seconds. My question is - is there any sort of stretch I can do to at least temporarily increase my flexibility so I can finish this tonight?
Thanks</p>
|
[
{
"answer_id": 31611,
"author": "Mat",
"author_id": 22085,
"author_profile": "https://fitness.stackexchange.com/users/22085",
"pm_score": 2,
"selected": false,
"text": "<p>Is this for Sports merit badge? I'm not sure I remember it being too strict on them making sure you made improvements. Granted that was probably 8 years ago so I'm sure it's changed a bit. </p>\n\n<p>Just make sure you keep stretching and warm up your legs a bit before you attempt it. Get a nice stretch in for a few minutes, then maybe go for a little jog to get the blood flowing in your legs, then stretch for another minute. </p>\n\n<p>Even if you don't make it, I'm sure the counselor will be able to see that you've made improvements and you should be able to satisfy the requirement. </p>\n"
},
{
"answer_id": 33781,
"author": "Mike-DHSc",
"author_id": 24836,
"author_profile": "https://fitness.stackexchange.com/users/24836",
"pm_score": 0,
"selected": false,
"text": "<p>Do what's called active assisted stretching </p>\n\n<p>Lay on your back and get a rope or a dog leash even works.</p>\n\n<p>Wrap it around one footer and raise that foot in the air until you feel it on the back of your leg.</p>\n\n<p>Once tight hold it still and flex that foot toward the floor.</p>\n\n<p>Check out the range of motion you can get before vs after -- it's a huge difference.</p>\n\n<hr>\n\n<p>Very briefly what you're doing is activating an opposing muscle</p>\n\n<p>EDIT | Here's an image if it helps you:\n<a href=\"https://media.licdn.com/mpr/mpr/shrinknp_400_400/AAEAAQAAAAAAAAO9AAAAJDNjNzZjZTUzLTRkYWItNDdkNy1hNGM3LWU0YjU3YTVjYTM1ZQ.jpg\" rel=\"nofollow noreferrer\">https://media.licdn.com/mpr/mpr/shrinknp_400_400/AAEAAQAAAAAAAAO9AAAAJDNjNzZjZTUzLTRkYWItNDdkNy1hNGM3LWU0YjU3YTVjYTM1ZQ.jpg</a></p>\n"
}
] |
2016/07/25
|
[
"https://fitness.stackexchange.com/questions/31606",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/22080/"
] |
31,613 |
<p>I have recently started using from last one month. After getting up from beginner level, I am moving to alternatives of few exercise. I am asking this to know about One arm dumbbell row alternatives. Recently I asked one of Gym friend and he suggested me go through <a href="http://www.onearmdumbbellrow.com/" rel="nofollow">this website of one arm</a> which looks me really helpful. Please suggest me some other alternatives you have tried. </p>
|
[
{
"answer_id": 31614,
"author": "Mat",
"author_id": 22085,
"author_profile": "https://fitness.stackexchange.com/users/22085",
"pm_score": 1,
"selected": false,
"text": "<p>When you say alternatives, are you looking for exercises which also isolate one arm? Or exercises that mimic that movement? </p>\n\n<p>Since I'm not sure which one you're referring to, I'll list a few exercises that mimic the movement and I'll specify if you can do them with one arm or not. </p>\n\n<ul>\n<li>T-bar row</li>\n<li>Cable row </li>\n<li>Hammer grip seated row (Can be done with one arm)</li>\n<li>Hammer strength pull downs (Can be done with one arm)</li>\n<li>Bent over barbell row</li>\n</ul>\n"
},
{
"answer_id": 31621,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>The one-arm-dumbbell-row is a compound back exercise. It works out similar muscles to the barbell/pendlay row. <a href=\"http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html\" rel=\"nofollow\">http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html</a></p>\n\n<p>There are many isolation exercises for back (eg. Reverse Fly, Pull-over, Chins) but for a compound back exercise look towards:</p>\n\n<ul>\n<li>Bent over/Pendlay Row</li>\n<li>T-bar</li>\n<li>Literally anything here under \"General Back\": <a href=\"http://www.exrx.net/Lists/ExList/BackWt.html#General\" rel=\"nofollow\">http://www.exrx.net/Lists/ExList/BackWt.html#General</a> </li>\n</ul>\n"
}
] |
2016/07/26
|
[
"https://fitness.stackexchange.com/questions/31613",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/22088/"
] |
31,625 |
<p>I can swim a mile (66 lengths, 1650y) of breasstroke in about 40 minutes - 45 mins. But I cant swim more than 3 or 4 laps of freestyle. They use the same muscles. Why is this?</p>
|
[
{
"answer_id": 31632,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 4,
"selected": true,
"text": "<p>Without actually seeing your stroke, I am going to make the guess that it is related to breathing. </p>\n\n<p>Breastroke, it is easy to do a slow stroke (and a 40 minute mile qualifies) and breathe in and out regularly while your face is above the water. In freestyle, the tendency for people that are not competitive swimmers is to hold their breath while their face is in the water, and then try to breathe out and in while their face is out of the water. This leads to hyperventilation and early fatigue.</p>\n\n<p>A proper freestyle is breathing out <em>completely</em> while your face is in the water, then breathing in during the recovery phase when your face comes out of the water.</p>\n\n<p>Lastly, while they do use many of the same groups of muscles, they use them in different patterns which can also contribute to fatigue.</p>\n"
},
{
"answer_id": 31666,
"author": "indofraiser",
"author_id": 8279,
"author_profile": "https://fitness.stackexchange.com/users/8279",
"pm_score": 1,
"selected": false,
"text": "<p>Get someone to watch you and see what you are doing wrong. If it is breathing start with every two strokes (but change sides each length or you will get a bad neck, that might also be an issue) even do as a friend did to begin with get a snorkle. You can work on stroke, such as a pull boy between your upper leg to stop legs wondering out. Start from the beginning, get someone to watch you and don't worry of you go slower to start. When I train I am often mid pack in training and drills but top few on pace, all about the drills and training, speed is the sum total. But do do look after your shoulders/neck as you increase your distance as I managed to lock mine and that hurts!</p>\n"
},
{
"answer_id": 31746,
"author": "PoloHoleSet",
"author_id": 23233,
"author_profile": "https://fitness.stackexchange.com/users/23233",
"pm_score": 0,
"selected": false,
"text": "<p>They don't use the same muscles, and certainly don't use them in the same way, so I'd dispute that premise. </p>\n\n<p>In any case, the breastroke motion is not as naturally explosive than the other strokes in its movements, so it makes sense that you'd be able to go further without getting as fatigued. I can't think of any stroke where you'd be able to keep going as much as breaststroke.</p>\n"
}
] |
2016/07/28
|
[
"https://fitness.stackexchange.com/questions/31625",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21930/"
] |
31,626 |
<p>I am a female. 113 pounds. I am going to start working out because I want my butt to get bigger. I have whey protein. These are the questions I have:</p>
<ol>
<li><p>How much protein do I need overall in order to gain mass/muscle in my butt?</p></li>
<li><p>What types of food should I eat? </p></li>
<li><p>If I make a protein shake, how much protein should it have? </p></li>
<li><p>What do I need to do/eat before a workout?</p></li>
<li><p>Should I drink a protein shake before or after my workout? </p></li>
</ol>
<p>Thank you. Any advice would be appreciated. </p>
|
[
{
"answer_id": 31627,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<ol>\n<li><p><a href=\"https://fitness.stackexchange.com/questions/6828/i-am-underweight-how-do-i-gain-weight-and-muscle\">Eating more calories than you need</a> (known as a eating a surplus/bulk) will cause you to put on weight. Weight gain is really as simple as calories in vs calories out. In terms of planning how much protein you should be eating <a href=\"https://fitness.stackexchange.com/questions/29488/how-much-protein-should-i-be-eating\">studies are divided</a> but around 1g per 1lb body weight seems to be the middle ground. Note: Resulting body composition (fat/muscle ratio) is majority to do with your macro nutritional breakdown.</p></li>\n<li><p>Eat healthy ones! It's easier to tell you what you should avoid: High-Carb Low-everything-else, foods are the worst for your goals. Avoid crisps, lost of bread, sugary sweets. Eat wholegrain and 5 fruit & veg a day. Lean meat is great! <strong>Healthy food, everything in moderation</strong></p></li>\n<li><p><strong>No one can possibly tell you.</strong> Protein shakes are a <em>supplement</em>. They are there to give you the protein you are missing from your normal diet. People drink them because after certain weights is it really hard to take in the protein required through food alone. Not that it is impossible, if you have <a href=\"http://fivethirtyeight.com/datalab/dwayne-the-rock-johnson-eats-about-821-pounds-of-cod-per-year/\" rel=\"nofollow noreferrer\">enough cod</a>. You need to track your carb/protein/fat and overall calorie intake over a few weeks to work out how much your need.</p></li>\n<li><p>Warm-up before any routine. Unless you particularly want to take pre-workout you don't need to. Your diet choices should provide you with the energy you need. </p></li>\n<li><p><strong>In terms of protein timing, in the grand scheme of things, it's not very critical</strong>. 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. 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> and <a href=\"https://fitness.stackexchange.com/questions/3167/best-timing-and-amount-of-protein-intake-for-building-mass\">this question</a>.</p></li>\n</ol>\n\n<p>Finally, for more information on the workout required and someone else's experience of a similar question, <a href=\"https://fitness.stackexchange.com/questions/29615/how-do-i-get-a-four-foot-butt\">look here</a>.</p>\n"
},
{
"answer_id": 31684,
"author": "jserv",
"author_id": 23170,
"author_profile": "https://fitness.stackexchange.com/users/23170",
"pm_score": 2,
"selected": false,
"text": "<pre><code>1. How much protein do I need overall in order to gain mass/muscle in my butt?\n</code></pre>\n\n<p>A pretty good rule of thumb that's used in fitness circles is 1g of protein per lb of bodyweight each day, though various newer studies have shown 0.7g per lb to be just as effective. In your case, 80g of protein would be a good target, with 90g to 113g being ample. </p>\n\n<p>As for overall calories, the discussion between JJosaur and mirower is quite informative. If you're only just starting resistance training, you may be able to get away with overall caloric maintenance (even deficit) and still build muscle as your body adapts to the new demands. Later on though, an overall caloric surplus will ensure that you continue to gain muscle mass.</p>\n\n<p>There are a few good calculators out there on the internet where you can enter your bodyweight and level of activity to work out a basal metabolic rate, and then from there you can work out how much you need to eat to be in an overall surplus.</p>\n\n<pre><code>2. What types of food should I eat?\n</code></pre>\n\n<p>To gain weight in a healthy way, it's best to go for foods which are both nutritious and calorically dense. There are so many bodybuilding staples out there on the internet, but really you can't go wrong with eggs, nuts, seeds, fish, whole milk, butter, chicken, red meat, dark leafy greens, and as many vegetables as you can comfortably fit in. Fruit is generally good, being mindful of the sugar content.</p>\n\n<pre><code>3. If I make a protein shake, how much protein should it have?\n</code></pre>\n\n<p>Usually a single serving of whey powder will contain between 20g to 40g of protein. Again, there's some more recent evidence out there suggesting that 20g is a sufficient amount for a single shake.</p>\n\n<pre><code>4 What do I need to do/eat before a workout?\n</code></pre>\n\n<p>Since you're trying to build muscle, I'm going to suggest that you focus primarily on resistance and weight training. ExRx.net is an excellent resource showing you how to correctly perform movements with weights, minimising the risk of injury and getting the most out of the exercise. It's always a good idea to try the exercise with very light or no weight first to get the correct form, pacing and range of motion. </p>\n\n<p>Since you mentioned wanting to work your butt, you'll likely be interested in movements like weighted squats and glute bridges.</p>\n\n<p><a href=\"http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html\" rel=\"nofollow\">http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html</a></p>\n\n<pre><code>5. Should I drink a protein shake before or after my workout?\n</code></pre>\n\n<p>While I agree with JJosaur that diet is really the critical component to be concerned with, there is a decent trend in the literature showing that 20g to 40g of protein consumed within a few hours before resistance training, <strong>and</strong> within 90 minutes after resistance training, is a good method of giving yourself the best chance of building muscle. Either can be as a meal or shake, and is largely down to preference.</p>\n\n<p><a href=\"https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5\" rel=\"nofollow\">https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-5</a></p>\n"
}
] |
2016/07/28
|
[
"https://fitness.stackexchange.com/questions/31626",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/22099/"
] |
31,633 |
<p>I go to the pool nearly everyday, and I swim laps (25y lengths, 50y laps). I noticed that swimming 10-12 laps (250-300y) doesn't really tire me out, so I can do it daily. But, swimming a mile (33 laps, 1650y) does tire me out, so much so that I need to rest for a couple days (1-2). The two patterns (~11/day and ~33/ 3 days) have the same daily lap average. Which is better for me? 11 laps per day, or 33 laps one day with a 2 day break?</p>
<p>My guess was (Because it takes about 3-4 days for the microtears in muscles to rebuild) that the 33 laps is better than the 11. </p>
|
[
{
"answer_id": 31636,
"author": "Amanda R.",
"author_id": 20518,
"author_profile": "https://fitness.stackexchange.com/users/20518",
"pm_score": 2,
"selected": true,
"text": "<p>A combination would be best. Swim 11 laps 4-5 days a week (consider doing 20 or so laps one of those days), and then one day a week swim 33 laps. </p>\n\n<p>Every day that you skip swimming, you lose the feel of the water and your strength and stamina begin to decrease. At the same time, you won't ever get better without pushing yourself, so swimming distance 1 day a week will help with that.</p>\n"
},
{
"answer_id": 31679,
"author": "Enivid",
"author_id": 5804,
"author_profile": "https://fitness.stackexchange.com/users/5804",
"pm_score": 0,
"selected": false,
"text": "<p>Go with 33 laps per day with rests and in a month you'll be able to do that (or even more) every day. Swimming is a physical activity - you get better at it by training.</p>\n"
}
] |
2016/07/28
|
[
"https://fitness.stackexchange.com/questions/31633",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21930/"
] |
31,643 |
<p>I am man! I have been running and I would like to add to my diet some protein bars or powder [vegetable] protein.</p>
<p>Since I am intolerant to milk and I can only consider the vegan ones.</p>
<p>However, I have realized that some of them contains soy protein (is it bad?) and a large amount of sodium? 1) Should I avoid these ones? Or soy protein is ok? 2) How about sodium? What is an acceptable amount of sodium?</p>
<p>3) The one presented below is acceptable?</p>
<p><a href="https://i.stack.imgur.com/SwNoL.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/SwNoL.jpg" alt="enter image description here"></a></p>
<p>4) What are the best proteins for the ones that cannot drink milk?</p>
|
[
{
"answer_id": 31644,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>There is no "best type" unless we know significantly more about you, and what you're trying to accomplish.</p>\n<p>Anything on the shelf in a store is approved by higher powers, and won't do you any immediate harm unless you're allergic or otherwise intolerant to one or more of the ingredients.</p>\n<blockquote>\n<p>Or soy protein is ok?</p>\n<p>The one presented below is acceptable?</p>\n</blockquote>\n<p>Yes and yes.</p>\n<p>And no, there can be no more detailed answer, because there is no detail in the question. It's like asking "is bread ok?"</p>\n<blockquote>\n<p>What are the best proteins for the ones that cannot drink milk?</p>\n</blockquote>\n<p>That depends on factors that you aren't giving us. Your goals, your weight, your workout regimen etc.</p>\n"
},
{
"answer_id": 31645,
"author": "Kathe Osorio Murillo",
"author_id": 21911,
"author_profile": "https://fitness.stackexchange.com/users/21911",
"pm_score": 1,
"selected": false,
"text": "<p>I'm not an expert but I know:\n - Soy is good.\n - It will be great you don't consume more than 1,500 milligrams of sodium per day (in all your diet).\n - The best proteins are not industrials. It is better if you eat lentils or peas (it's an example) to get your protein.</p>\n"
},
{
"answer_id": 31646,
"author": "XaNaX",
"author_id": 21930,
"author_profile": "https://fitness.stackexchange.com/users/21930",
"pm_score": 2,
"selected": true,
"text": "<p>From my experience as a vegan trying to gain muscle mass, I don't recommend protein powder. It's expensive and frankly not worth it. You can do the same by eating right and healthy, and working out properly.</p>\n\n<p>However, there are many great alternatives to it! Obviously, you should never consume extreme quantities of anything, and it is generally healthier to have many sources of protein. </p>\n\n<p>My personal favorite is a meal of beans and rice. Beans are filled with protein (35-45 grams per cup), and can be made into lots of different foods (Bean burgers, re-fried beans, steamed green/string beans, etc).</p>\n\n<p>Nuts and seeds are also great. I am quite attached to sun flour seeds and chia seeds. Sunflour seeds are great in salads or plain, and you can get them toasted or raw, salted or unsalted. Chia seeds also have lots of protein (57.8 grams per cup), and can be great. Grind them up and add them to milk overnight for a great pudding, add chia seed powder to soups or other dishes for thickener.</p>\n\n<p>I also happen to love <a href=\"http://www.swansonvitamins.com/bobs-red-mill-tvp-textured-vegetable-protein-10-oz-pkg?SourceCode=INTL405C&CAWELAID=558417630&catargetid=530002460000120888&cadevice=c&mkwid=n7yGusgM&pcrid=80480719327&gclid=CjwKEAjw5vu8BRC8rIGNrqbPuSESJADG8RV0JpQeYmeSrrddryKymRWcuju89x5A8aQSgzZsQh_TTxoCIm3w_wcB\" rel=\"nofollow\">TVP</a> (Textured Vegetable Protein). Its very filling, very high in protein, and you can add it to sauces, or add hot water and eat it alone. Its just great. Plenty of protein, fiber and potassium. </p>\n\n<p>If you're into that kind of stuff, bugs are also pretty great. I read an article about the UN encouraging people to consume bugs. They have lots of protein and nutrients. <a href=\"http://www.bbc.com/news/world-22508439\" rel=\"nofollow\">UN Article</a></p>\n\n<p>As of 2013, the general guideline for the average male under 51 (above is 1,500 mg) is to consume no more than 2,300 mg of sodium per day, but far less is advised. Unsalted sunflour seeds have next to no sodium, and the same goes for chia seeds and most nuts (unless you buy salted). Beans have sodium, but if you cook/soak your own beans overnight, you can control the sodium level and keep it to a minimum. The specific brand of Vegetable Protein I mentioned above has just 2 mg of sodium per serving.</p>\n\n<p>Typically for me, I eat lunch (Usually beans, whole wheat tortilla, feta cheese [has 21 grams protein serving], salsa, in-season fruit), go workout (at the moment for me, this means swimming for an hour or so and biking a few miles), then I like to get more protein in some way, whether it's downing a cup of sun flour seeds, or eating a handful of nuts. I dropped from 170 to 165 eating like this, and I put on easily 5 lbs muscle. </p>\n\n<p>Another favorite of mine is to make my own protein/snack bars. I just pull out the food processor, and add some dried fruit and nuts. Usually I use almonds and walnuts. For fruit, I use dried figs, dates, cranberries, raisins and cherries (Lots of fiber, and energy from sugar). I just pulse it all together until it combines, then I pack the mixture into 1/4 cup measure cups and wrap them individually in wax paper for storage in the fridge. </p>\n\n<p>Good luck!</p>\n"
}
] |
2016/08/01
|
[
"https://fitness.stackexchange.com/questions/31643",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/22133/"
] |
31,669 |
<p>Hopefully there are some avid swimmers on this exchange that can help me out here. I recently have taken up swimming as an exercise since my gym has a great pool. However, I have noticed that my goggles will fog up almost immediately. Within the duration of one lap across the pool I cannot see anything at all. What is the secret to keeping clear goggles? Is it the fit? The type? The brand? Are some goggles so good that they just resist fogging?</p>
|
[
{
"answer_id": 31670,
"author": "trunting",
"author_id": 23162,
"author_profile": "https://fitness.stackexchange.com/users/23162",
"pm_score": 0,
"selected": false,
"text": "<p>I find from experience that wiping the insides with a dry cloth and making sure they are water tight helps, but after a while the moisture on your skin will condense on the goggles so there isn't any permenant fix. Some goggles are better than others, I find Speedo's Powerskin range works the best for me. </p>\n"
},
{
"answer_id": 31674,
"author": "DictatorBob",
"author_id": 3076,
"author_profile": "https://fitness.stackexchange.com/users/3076",
"pm_score": 2,
"selected": false,
"text": "<p>I'm surprised nobody posted the old classic: spit :)</p>\n\n<p>Apply a little saliva to the inside of the goggles (the panes, obviously), and rub with your finger. Works every time. Well known among scuba divers.</p>\n"
}
] |
2016/08/04
|
[
"https://fitness.stackexchange.com/questions/31669",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21951/"
] |
31,688 |
<p>Currently, I'm 16 years old at 56.8 kilos and I was pretty much your typical "skinny". I joined a local gym about 9 months ago and in spite of some occasions where I would skip a week I've been going regularly with an average of 4-5 days a week. Until about the 6th month, I had reached 60 kilos. But, I got seriously ill for two weeks and fell back to 56 kilos. I've been having a hard time regaining my lost weight since. Despite my weight, I have gotten a lot stronger and my body does look a lot bigger, but, I would love to see some more meat on my body. I can't afford a nutritionist and I don't trust what I find on the Internet either. Therefore, I'm not sure if I am asking a proper question, but, what do I need to do in order to gain some weight? Simply "eat more" doesn't work for me since I can't eat if I'm not hungry (excluding snacks). Thank you all very much in advance.</p>
|
[
{
"answer_id": 31690,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>No, listen, if you want to gain weight, there is no gym that does it for you. Gaining weight is a case of consuming more calories than you spend.</p>\n\n<blockquote>\n <p>Simply \"eat more\" doesnt work for me since i cant eat if im not hungry</p>\n</blockquote>\n\n<p>That's wrong. It's uncomfortable, yes, but that's what we skinny-boys have to do. There is no physical blockade stopping you from putting food in your mouth, chewing it, and swallowing.</p>\n\n<blockquote>\n <p>(excluding snacks)</p>\n</blockquote>\n\n<p>Exactly. That just means it's a case of discipline.</p>\n\n<p>All fit people who used to be skinny, had to go through this. It's a rite of passage.</p>\n\n<p>Getting fit isn't comfortable. Most of us are lazy, but if you want something, you're going to have to work for it, and sacrifice some comfort.</p>\n\n<p>If you don't have the discipline to eat properly, then you're not going to get fit.</p>\n\n<blockquote>\n <p>I couldnt really afford a nutritionist</p>\n</blockquote>\n\n<p>That's ok. Nutritionists are quacks. The title \"Nutritionist\" is not protected, and anyone can say that they are one. If you do need professional help with your diet, you go to a <em>dietician</em>. It is a protected title, used (legally) only by those who have the proper education.</p>\n"
},
{
"answer_id": 31691,
"author": "jserv",
"author_id": 23170,
"author_profile": "https://fitness.stackexchange.com/users/23170",
"pm_score": 0,
"selected": false,
"text": "<p><strong>Edit:</strong> In light of something I've seen in the meta discussion, I may drastically shorten this post and remove personal notes about myself shortly.</p>\n\n<p>At 16 years old and 57kg you really don't need to worry about professional advice. The principles of gaining weight and muscle are actually quite well understood by lots of people, and easily accessible by yourself. It's true the only way to gain weight is to eat more calories than you use, and if you want to do it in a healthy and efficient way, you're going to need to purchase and consume a lot of quality food. Alec correctly points out that eating enough to gain weight can be uncomfortable, and will require some effort and sacrifice, but there are smart ways of approaching your goal:</p>\n\n<ul>\n<li>Look up cheap bodybuilding staple foods. Eggs, whole milk, chicken breast, rice, tuna and tinned mackerel were all helpful when I was younger. Whole milk in particular is great, as it's cheap, densely caloric, sold everywhere, and easy to drink with meals.</li>\n<li>Sketch out a simple plan to regularly eat a little more of these foods than you normally would. It doesn't need to be a complex plan, just make sure that it's something that you know you'll follow through with. Even if it doesn't work, it's useful as you can then adjust the plan or try something else. Or in other words: <strong>you'll get a sense of what works for you and what doesn't</strong>, and the <strong>more you try, the better sense you'll get, and the more you can refine your method</strong>.</li>\n<li>If you're still living with family and eat meals with them, it would be well worth mentioning you want to get stronger and fitter. Show them you're hitting the gym, that you're dedicated, and ask if you can plan an extra meal or two a day. Something as simple as a side dish with breakfast, a bowl of oatmeal, or a late evening meal, would help you cram in more calories. </li>\n<li>Don't worry too much about having difficulty eating the amount you'd like to. The body is amazing at adjusting to things, provided you give it enough time. That means even eating a little bit more than you normally would for a while will allow you to fit in even more next time. Focus on slow progression; picture yourself eating twice as much a few years from now, simply because you stuck to eating a little more week by week.</li>\n<li>Similarly, you probably have a really specific idea of what you want to do with your body, and that's good, but try to keep the bigger picture in mind. Things that appear unrelated at first can actually have a big impact on how you get to your goal. For example, do you get good, refreshing sleep? It may appear unrelated to diet and weight gain, but it's far easier to recover from workouts, keep focused, as well as beat any morning nausea, if you're in a good settled sleep pattern. The more you focus on your overall health, the more you'll find one good habit feeds into the next, and getting your body how you want it to be becomes much easier. </li>\n<li>General health is always worth thinking about for it's own sake, too. After all, how do you want to look and feel by the time you're 21? 25? 45? Good habits now will pay double the dividends down the road, believe me. I've continued lifting weights and looking after my health from my teens while my peers smoked and stayed sedentary. It's without a doubt one of the best things I did for myself.</li>\n</ul>\n"
},
{
"answer_id": 31700,
"author": "susanpoche",
"author_id": 23192,
"author_profile": "https://fitness.stackexchange.com/users/23192",
"pm_score": 0,
"selected": false,
"text": "<p>To gain weight, you have to combine exercise training and a proper regimen. \nFirstly, exercise training will allow you to put on weight by building your muscles. Chest, abdominals, triceps, shoulders and hamstring are major groups that you should put each exercise in. You can also speed up the process of practicing by adding two or more exercises to each group when your body gets used to these activities. Effective strength training is composed of overhead presses, bench presses, squats, chin-ups, bicep curls, barbell rows, dips and leg curls. Remember that consistency is always leading the way to reach for long term success.\nSecondly, to build a proper regimen, you should remember the listed factors:</p>\n\n<ul>\n<li>Eat nutrient-rich foods</li>\n<li>Eating more protein</li>\n<li>Eating lots of calories: If you want to gain weight slowly, about 300-500 calories more than your body burns per day is enough. If you want to gain weight faster, 700 to 1000 calories more than the maintenance level is necessary. Even If you are not hungry, you should eat. Five meals per day should be taken into consideration. </li>\n<li>Getting enough sleep: you need to last your sleep t least eight hours in case you are planning to take in plenty of protein as well as practice exercise training. Getting enough sleep during the night facilitates your body condition to rest enough and thereby developing the sufficiency of muscle mass since the body can build up muscle and tissue when you fall asleep.\nSource: <a href=\"https://authorityremedies.com/how-to-gain-weight-fast/\" rel=\"nofollow\">https://authorityremedies.com/how-to-gain-weight-fast/</a></li>\n</ul>\n"
},
{
"answer_id": 31701,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<blockquote>\n<p>I joined a local gym about 9 months ago and in spite of some\noccasions where I would skip a week I've been going regularly with an\naverage of 4-5 days a week.</p>\n</blockquote>\n<p>Great! <strong>What program are you following?</strong> If you aren't following a program you are going to struggle to progress onto heavier weights and cultivate lots of muscle mass. You need to set goals, do you want to be strong?/big?/explosively powerful?/fast?/good fighter?/etc.</p>\n<blockquote>\n<p>I can't afford a nutritionist and I don't trust what I find on the\nInternet either.</p>\n</blockquote>\n<p>Good, nutritionists are unnecessary. <strong>Don't be mistrustful of the internet</strong>, there are some folks at reddit/r/fitness, t-nation, youtube and here that really understand what it takes to develop strength at all levels.</p>\n<hr />\n<blockquote>\n<p>What do I need to do in order to gain some weight?</p>\n</blockquote>\n<h1>Eat more.</h1>\n<blockquote>\n<p>Simply "eat more" doesn't work for me since I can't eat if I'm not\nhungry (excluding snacks).</p>\n</blockquote>\n<p><strong>You aren't going to get big if you can't get more calories into your system.</strong></p>\n<p>My usual advice would be to get a cookbook and start making some meals, learn to enjoy cooking as it really is a fun activity that you can learn from and is a great life skill. But at 16 you probably are living at home so its a bit harder. I suspect the hardest part will be persuading your parents to buy and cook more food.</p>\n<p>However, as you are young and don't have experience weightlifting I can guarantee you will benefit from performing GOMAD for 2 months or so.</p>\n<h1>What is GOMAD?</h1>\n<p>Drinking a <strong>G</strong>allon <strong>O</strong>f <strong>M</strong>ilk <strong>A</strong> <strong>D</strong>ay</p>\n<p><a href=\"http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/\" rel=\"nofollow noreferrer\">http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/</a></p>\n<p>A gallon of milk is about 4 litres. You need to do this EVERY DAY for at least 1 month. You will gain around 25lbs.</p>\n<h1>How to Do GOMAD</h1>\n<p>GOMAD won’t work if you drink 1 gallon of milk 3 days out of 7, skip workouts and neglect eating. Be consistent!</p>\n<ul>\n<li><p><strong>1 US Gallon Milk Daily</strong>. Equals 4 liters. Spread your intake. Example: 1/4 at breakfast, 1/4 at lunch, 1/4 post workout, 1/4 at dinner.</p>\n</li>\n<li><p><strong>Eat Every 3 Hours</strong>. Eat breakfast, lunch, dinner, pre-bed and post workout. Milk as snack is ok. Don’t be hungry: eat your stomach full.</p>\n</li>\n<li><p><strong>Squat</strong>. <a href=\"http://stronglifts.com/weight-lifting-101-the-definitive-guide-to-weight-lifting/\" rel=\"nofollow noreferrer\">Lifting weights</a> gives your body the stimulus to build muscle. <a href=\"http://stronglifts.com/squat/\" rel=\"nofollow noreferrer\">Squat a lot</a>. Check <a href=\"http://stronglifts.com/5x5/\" rel=\"nofollow noreferrer\">StrongLifts 5×5</a> if you don’t know where to start.</p>\n</li>\n<li><p><strong>Track Progress</strong>. Take pictures front/back/side, track body fat using a <a href=\"https://rads.stackoverflow.com/amzn/click/com/B002VAPHXW\" rel=\"nofollow noreferrer\" rel=\"nofollow noreferrer\">fat caliper</a> and weigh yourself every 2 weeks. <a href=\"http://strongliftsinnercircle.com/forum/training-logs-f10.html\" rel=\"nofollow noreferrer\">Keep a training log</a>.</p>\n</li>\n<li><p><strong>Track Calories</strong>. Unless you’re very active, you’ll need about 5000kcals/day to gain weight. You’ll get this doing GOMAD + eating every 3 hours. Track your calories with an app like myfitnesspal so you know you’re getting what you need. Don’t second guess.</p>\n<p>Read more: <a href=\"http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/\" rel=\"nofollow noreferrer\">http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/</a></p>\n</li>\n</ul>\n<h3>Follow GOMAD and pair it with a heavy, structured workout like Stronglifts or Starting Strength and you will gain weight and most of that weight will be muscle.</h3>\n"
}
] |
2016/08/06
|
[
"https://fitness.stackexchange.com/questions/31688",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23180/"
] |
31,710 |
<p>I've seen different questions about getting in shape like <a href="https://fitness.stackexchange.com/questions/19347/getting-in-shape-after-age-30">the importance of age</a>, or <a href="https://fitness.stackexchange.com/questions/14553/is-it-possible-to-workout-too-long">how long to workout</a>, or similar questions.</p>
<p>However, my question is about food. I recently started going to gym with a friend of mine, who acts as my trainer too.</p>
<p>He and others keep telling me to use egg, potato, and red meat, and consume protein/bulking powders and have a healthy food/meal plan.</p>
<p>Because of my job, I can't go beyond my routine: ordinary everyday food/meal plan. Eg. eating home-made food one meal a day, eating ready-made food at work, and eating a simple breakfast. </p>
<p>I'm concerned about losing my muscles instead of growing them, or even if not growing, at least keeping them the size they are now, and only form them to get more separate and more rounded.</p>
<p>They talk about catabolism and tell me that your muscles might lack energy after a while and instead of forming or growing, undergo a destructive phase. Thus if you can't change your meal plan, better to not workout.</p>
<p>Please I need your help and scientific explanation for this. Let's forget about me growing muscles. Is it possible to only form my muscles with my everyday meal plan? Without eating more times, or more specific foods. My everyday food contains fast food and healthy food and vegetables and stuff, just like any other guy.</p>
|
[
{
"answer_id": 31690,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>No, listen, if you want to gain weight, there is no gym that does it for you. Gaining weight is a case of consuming more calories than you spend.</p>\n\n<blockquote>\n <p>Simply \"eat more\" doesnt work for me since i cant eat if im not hungry</p>\n</blockquote>\n\n<p>That's wrong. It's uncomfortable, yes, but that's what we skinny-boys have to do. There is no physical blockade stopping you from putting food in your mouth, chewing it, and swallowing.</p>\n\n<blockquote>\n <p>(excluding snacks)</p>\n</blockquote>\n\n<p>Exactly. That just means it's a case of discipline.</p>\n\n<p>All fit people who used to be skinny, had to go through this. It's a rite of passage.</p>\n\n<p>Getting fit isn't comfortable. Most of us are lazy, but if you want something, you're going to have to work for it, and sacrifice some comfort.</p>\n\n<p>If you don't have the discipline to eat properly, then you're not going to get fit.</p>\n\n<blockquote>\n <p>I couldnt really afford a nutritionist</p>\n</blockquote>\n\n<p>That's ok. Nutritionists are quacks. The title \"Nutritionist\" is not protected, and anyone can say that they are one. If you do need professional help with your diet, you go to a <em>dietician</em>. It is a protected title, used (legally) only by those who have the proper education.</p>\n"
},
{
"answer_id": 31691,
"author": "jserv",
"author_id": 23170,
"author_profile": "https://fitness.stackexchange.com/users/23170",
"pm_score": 0,
"selected": false,
"text": "<p><strong>Edit:</strong> In light of something I've seen in the meta discussion, I may drastically shorten this post and remove personal notes about myself shortly.</p>\n\n<p>At 16 years old and 57kg you really don't need to worry about professional advice. The principles of gaining weight and muscle are actually quite well understood by lots of people, and easily accessible by yourself. It's true the only way to gain weight is to eat more calories than you use, and if you want to do it in a healthy and efficient way, you're going to need to purchase and consume a lot of quality food. Alec correctly points out that eating enough to gain weight can be uncomfortable, and will require some effort and sacrifice, but there are smart ways of approaching your goal:</p>\n\n<ul>\n<li>Look up cheap bodybuilding staple foods. Eggs, whole milk, chicken breast, rice, tuna and tinned mackerel were all helpful when I was younger. Whole milk in particular is great, as it's cheap, densely caloric, sold everywhere, and easy to drink with meals.</li>\n<li>Sketch out a simple plan to regularly eat a little more of these foods than you normally would. It doesn't need to be a complex plan, just make sure that it's something that you know you'll follow through with. Even if it doesn't work, it's useful as you can then adjust the plan or try something else. Or in other words: <strong>you'll get a sense of what works for you and what doesn't</strong>, and the <strong>more you try, the better sense you'll get, and the more you can refine your method</strong>.</li>\n<li>If you're still living with family and eat meals with them, it would be well worth mentioning you want to get stronger and fitter. Show them you're hitting the gym, that you're dedicated, and ask if you can plan an extra meal or two a day. Something as simple as a side dish with breakfast, a bowl of oatmeal, or a late evening meal, would help you cram in more calories. </li>\n<li>Don't worry too much about having difficulty eating the amount you'd like to. The body is amazing at adjusting to things, provided you give it enough time. That means even eating a little bit more than you normally would for a while will allow you to fit in even more next time. Focus on slow progression; picture yourself eating twice as much a few years from now, simply because you stuck to eating a little more week by week.</li>\n<li>Similarly, you probably have a really specific idea of what you want to do with your body, and that's good, but try to keep the bigger picture in mind. Things that appear unrelated at first can actually have a big impact on how you get to your goal. For example, do you get good, refreshing sleep? It may appear unrelated to diet and weight gain, but it's far easier to recover from workouts, keep focused, as well as beat any morning nausea, if you're in a good settled sleep pattern. The more you focus on your overall health, the more you'll find one good habit feeds into the next, and getting your body how you want it to be becomes much easier. </li>\n<li>General health is always worth thinking about for it's own sake, too. After all, how do you want to look and feel by the time you're 21? 25? 45? Good habits now will pay double the dividends down the road, believe me. I've continued lifting weights and looking after my health from my teens while my peers smoked and stayed sedentary. It's without a doubt one of the best things I did for myself.</li>\n</ul>\n"
},
{
"answer_id": 31700,
"author": "susanpoche",
"author_id": 23192,
"author_profile": "https://fitness.stackexchange.com/users/23192",
"pm_score": 0,
"selected": false,
"text": "<p>To gain weight, you have to combine exercise training and a proper regimen. \nFirstly, exercise training will allow you to put on weight by building your muscles. Chest, abdominals, triceps, shoulders and hamstring are major groups that you should put each exercise in. You can also speed up the process of practicing by adding two or more exercises to each group when your body gets used to these activities. Effective strength training is composed of overhead presses, bench presses, squats, chin-ups, bicep curls, barbell rows, dips and leg curls. Remember that consistency is always leading the way to reach for long term success.\nSecondly, to build a proper regimen, you should remember the listed factors:</p>\n\n<ul>\n<li>Eat nutrient-rich foods</li>\n<li>Eating more protein</li>\n<li>Eating lots of calories: If you want to gain weight slowly, about 300-500 calories more than your body burns per day is enough. If you want to gain weight faster, 700 to 1000 calories more than the maintenance level is necessary. Even If you are not hungry, you should eat. Five meals per day should be taken into consideration. </li>\n<li>Getting enough sleep: you need to last your sleep t least eight hours in case you are planning to take in plenty of protein as well as practice exercise training. Getting enough sleep during the night facilitates your body condition to rest enough and thereby developing the sufficiency of muscle mass since the body can build up muscle and tissue when you fall asleep.\nSource: <a href=\"https://authorityremedies.com/how-to-gain-weight-fast/\" rel=\"nofollow\">https://authorityremedies.com/how-to-gain-weight-fast/</a></li>\n</ul>\n"
},
{
"answer_id": 31701,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<blockquote>\n<p>I joined a local gym about 9 months ago and in spite of some\noccasions where I would skip a week I've been going regularly with an\naverage of 4-5 days a week.</p>\n</blockquote>\n<p>Great! <strong>What program are you following?</strong> If you aren't following a program you are going to struggle to progress onto heavier weights and cultivate lots of muscle mass. You need to set goals, do you want to be strong?/big?/explosively powerful?/fast?/good fighter?/etc.</p>\n<blockquote>\n<p>I can't afford a nutritionist and I don't trust what I find on the\nInternet either.</p>\n</blockquote>\n<p>Good, nutritionists are unnecessary. <strong>Don't be mistrustful of the internet</strong>, there are some folks at reddit/r/fitness, t-nation, youtube and here that really understand what it takes to develop strength at all levels.</p>\n<hr />\n<blockquote>\n<p>What do I need to do in order to gain some weight?</p>\n</blockquote>\n<h1>Eat more.</h1>\n<blockquote>\n<p>Simply "eat more" doesn't work for me since I can't eat if I'm not\nhungry (excluding snacks).</p>\n</blockquote>\n<p><strong>You aren't going to get big if you can't get more calories into your system.</strong></p>\n<p>My usual advice would be to get a cookbook and start making some meals, learn to enjoy cooking as it really is a fun activity that you can learn from and is a great life skill. But at 16 you probably are living at home so its a bit harder. I suspect the hardest part will be persuading your parents to buy and cook more food.</p>\n<p>However, as you are young and don't have experience weightlifting I can guarantee you will benefit from performing GOMAD for 2 months or so.</p>\n<h1>What is GOMAD?</h1>\n<p>Drinking a <strong>G</strong>allon <strong>O</strong>f <strong>M</strong>ilk <strong>A</strong> <strong>D</strong>ay</p>\n<p><a href=\"http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/\" rel=\"nofollow noreferrer\">http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/</a></p>\n<p>A gallon of milk is about 4 litres. You need to do this EVERY DAY for at least 1 month. You will gain around 25lbs.</p>\n<h1>How to Do GOMAD</h1>\n<p>GOMAD won’t work if you drink 1 gallon of milk 3 days out of 7, skip workouts and neglect eating. Be consistent!</p>\n<ul>\n<li><p><strong>1 US Gallon Milk Daily</strong>. Equals 4 liters. Spread your intake. Example: 1/4 at breakfast, 1/4 at lunch, 1/4 post workout, 1/4 at dinner.</p>\n</li>\n<li><p><strong>Eat Every 3 Hours</strong>. Eat breakfast, lunch, dinner, pre-bed and post workout. Milk as snack is ok. Don’t be hungry: eat your stomach full.</p>\n</li>\n<li><p><strong>Squat</strong>. <a href=\"http://stronglifts.com/weight-lifting-101-the-definitive-guide-to-weight-lifting/\" rel=\"nofollow noreferrer\">Lifting weights</a> gives your body the stimulus to build muscle. <a href=\"http://stronglifts.com/squat/\" rel=\"nofollow noreferrer\">Squat a lot</a>. Check <a href=\"http://stronglifts.com/5x5/\" rel=\"nofollow noreferrer\">StrongLifts 5×5</a> if you don’t know where to start.</p>\n</li>\n<li><p><strong>Track Progress</strong>. Take pictures front/back/side, track body fat using a <a href=\"https://rads.stackoverflow.com/amzn/click/com/B002VAPHXW\" rel=\"nofollow noreferrer\" rel=\"nofollow noreferrer\">fat caliper</a> and weigh yourself every 2 weeks. <a href=\"http://strongliftsinnercircle.com/forum/training-logs-f10.html\" rel=\"nofollow noreferrer\">Keep a training log</a>.</p>\n</li>\n<li><p><strong>Track Calories</strong>. Unless you’re very active, you’ll need about 5000kcals/day to gain weight. You’ll get this doing GOMAD + eating every 3 hours. Track your calories with an app like myfitnesspal so you know you’re getting what you need. Don’t second guess.</p>\n<p>Read more: <a href=\"http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/\" rel=\"nofollow noreferrer\">http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/</a></p>\n</li>\n</ul>\n<h3>Follow GOMAD and pair it with a heavy, structured workout like Stronglifts or Starting Strength and you will gain weight and most of that weight will be muscle.</h3>\n"
}
] |
2016/08/09
|
[
"https://fitness.stackexchange.com/questions/31710",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23204/"
] |
31,733 |
<p>I workout hard at the gym I'm training for like 6 months now and I am wondering why do I never have muscle soreness at my back, I workout very hard, after every training my arms, chest, feet every muscle group suffer muscle soreness except my back, and I really train it until exhaustion until I cannot go any further but nothing. Do not get me wrong I see improvements, a lot of them and my back muscles are a lot more developed than from the start of my training but I never had muscle soreness on it and I am wondering why?</p>
|
[
{
"answer_id": 31735,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>DOMS (delayed onset muscle soreness) is primarily something you feel when you stretch out the eccentric portion of the exercise.</p>\n\n<p>(Source: <a href=\"https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness\">https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness</a>)</p>\n\n<p>Excerpt:</p>\n\n<blockquote>\n <p>The soreness is caused by eccentric exercise, that is, exercise consisting of eccentric (lengthening) contractions of the muscle</p>\n</blockquote>\n\n<p>The \"eccentric portion\" refers to when you lower the weight.</p>\n\n<p>If you're not feeling any DOMS in your back, it could be because you're lowering the weight too quickly. Try instead to lower it slowly and controlled. Remember that this portion of the lift also helps with muscle growth.</p>\n\n<p>As a rule of thumb, I try to lower the weight over twice as much time as the actual lift. So for instance, I'll spend 2 seconds lifting the weight, and 4 seconds putting it back. Rinse and repeat.</p>\n\n<p>Anecdotally, this has always provided me with that amazing DOMS the next day.</p>\n"
},
{
"answer_id": 31845,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>Per your request in your comments, I'd refer you to my answer to a similar question pertaining to <a href=\"https://fitness.stackexchange.com/questions/27365/why-i-never-feel-doms-on-my-abs/27370#27370\">ab training</a>. As I indicated in the answer from the referenced post, DOMS is <strong>not</strong> a valid indicator of progress <strong>or</strong> muscle growth. Studies have shown that there's no causal relationship between DOMS/EIMD and muscle hypertrophy or \"progress\". You should look for a more reliable indicator for your training progress. Progress should be based on whatever you've decided on for a goal. </p>\n"
}
] |
2016/08/11
|
[
"https://fitness.stackexchange.com/questions/31733",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23220/"
] |
31,748 |
<p>I am trying to build up some basic fitness from basically zero. But, I have to spend quite some time in front of a computer-screen. Gyms drive me crazy (too many people around...) and running just is not for me (yet... who knows?). What I CAN do, though, is short little workouts during screen-breaks.</p>
<p>But is that even effective? Is, for example, bringing my heartrate up with about a minute of cardio-excercises going to help me burn fat, or am I just going to look silly? </p>
<p>Thanks,
Layna</p>
|
[
{
"answer_id": 31766,
"author": "B J",
"author_id": 23259,
"author_profile": "https://fitness.stackexchange.com/users/23259",
"pm_score": 1,
"selected": false,
"text": "<p>It depends what your goals are.</p>\n\n<p>If your goal is exercising to burn fat, then it's possible but you need to exercise enough - it doesn't matter that it'd be split to very short sessions - important is to have enough of such sessions. (Though, I don't say this is the most effective way to burn fat.)\nIn general, to burn fat, you need to have caloric deficit and the best way is to eat less and exercise more than you normally do. If you don't burn fat, you just need to eat a bit less again and train more. Decreasing amount of food and increasing time / intensity (e.g., speed, weight, ...) / ... of exercising. You could burn fat without exercising but food intake would be so low that most people wouldn't feel very well therefore exercising is useful for majority of people when burning fat.</p>\n\n<p>If your goal is exercise for health, then definitely exercising even a minute several times is better than no exercise.</p>\n"
},
{
"answer_id": 31791,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 0,
"selected": false,
"text": "<p>To burn fat, you simply need to eat less calories than you consume. So if you need 2000 calories, eat less than that and your weight (muscle/fat) will go down. Use resistance if you want to retain as much muscle as possible. That answers the burn-fat tag related question.</p>\n\n<p>As for the cardio, short bursts of high heart rate will be fine. The gym is not the best place for cardio. It is very expensive if you're only there to run. Try to run or bike outside. A lot of people get bored running on a treadmill due to lack of stimulus. Outdoors offers better scenery if you're into that. If you live in the land of eternal winter, you are lucky. Save yourself some money and start shoveling your entrance, that's a pretty good work out.</p>\n\n<p>Another option for cardio is HIIT (High Intensity Interval Training). HIIT will spike your heart rate during a short period of time and then give you a short time to recover before you start over. These sessions can be very short (Mine last about 12 minutes including 2min warm-up and 2min cool-down). </p>\n\n<p>Discussing <a href=\"https://fitness.stackexchange.com/a/19117/18977\">HIIT vs Steady State cardio</a> is a different question.</p>\n"
},
{
"answer_id": 31792,
"author": "Daniel Arechiga",
"author_id": 23278,
"author_profile": "https://fitness.stackexchange.com/users/23278",
"pm_score": 0,
"selected": false,
"text": "<p>The short answer is 'No', whether your aim is to burn fat or build muscle, both can be achieved by burning a number of calories and breaking a number of muscular tissue respectively, if you manage to burn that number of calories or break that number of tissue in 30 min 1 hour or 4 hours then the workout remains as effective, the means are the important part that will impact on the time you take to reach the goal, as for the other answers that mention eating less in order to burn fat, that's not always the case, a nice diet with high carbohydrate intake can aid in boosting your metabolism so eating less is not always the answer.</p>\n"
}
] |
2016/08/12
|
[
"https://fitness.stackexchange.com/questions/31748",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10786/"
] |
31,753 |
<p>so I'm a 14-year-old who wants to maintain a low body fat, and also have a muscular physique in about a year.</p>
<p>I am 5' 11" (about 180 cm) and weigh around 126 pounds (about 54 KG). I think I maintain a low body fat since my ribs are very barely noticeable. I have ab muscles from working out in the past (as a 12-year-old) and have put my focus on my triceps and core so far.</p>
<p>I have a pull-up bar, a bench, and 15-pound (about 7 KG) dumbbells.</p>
<p>My questions are:</p>
<p>What weight dumbbells should I be lifting?
What exercises should I do?
How long will it take for me to grow a visible muscular physique?
What should my diet be?</p>
<p>Thank you very much!</p>
|
[
{
"answer_id": 31766,
"author": "B J",
"author_id": 23259,
"author_profile": "https://fitness.stackexchange.com/users/23259",
"pm_score": 1,
"selected": false,
"text": "<p>It depends what your goals are.</p>\n\n<p>If your goal is exercising to burn fat, then it's possible but you need to exercise enough - it doesn't matter that it'd be split to very short sessions - important is to have enough of such sessions. (Though, I don't say this is the most effective way to burn fat.)\nIn general, to burn fat, you need to have caloric deficit and the best way is to eat less and exercise more than you normally do. If you don't burn fat, you just need to eat a bit less again and train more. Decreasing amount of food and increasing time / intensity (e.g., speed, weight, ...) / ... of exercising. You could burn fat without exercising but food intake would be so low that most people wouldn't feel very well therefore exercising is useful for majority of people when burning fat.</p>\n\n<p>If your goal is exercise for health, then definitely exercising even a minute several times is better than no exercise.</p>\n"
},
{
"answer_id": 31791,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 0,
"selected": false,
"text": "<p>To burn fat, you simply need to eat less calories than you consume. So if you need 2000 calories, eat less than that and your weight (muscle/fat) will go down. Use resistance if you want to retain as much muscle as possible. That answers the burn-fat tag related question.</p>\n\n<p>As for the cardio, short bursts of high heart rate will be fine. The gym is not the best place for cardio. It is very expensive if you're only there to run. Try to run or bike outside. A lot of people get bored running on a treadmill due to lack of stimulus. Outdoors offers better scenery if you're into that. If you live in the land of eternal winter, you are lucky. Save yourself some money and start shoveling your entrance, that's a pretty good work out.</p>\n\n<p>Another option for cardio is HIIT (High Intensity Interval Training). HIIT will spike your heart rate during a short period of time and then give you a short time to recover before you start over. These sessions can be very short (Mine last about 12 minutes including 2min warm-up and 2min cool-down). </p>\n\n<p>Discussing <a href=\"https://fitness.stackexchange.com/a/19117/18977\">HIIT vs Steady State cardio</a> is a different question.</p>\n"
},
{
"answer_id": 31792,
"author": "Daniel Arechiga",
"author_id": 23278,
"author_profile": "https://fitness.stackexchange.com/users/23278",
"pm_score": 0,
"selected": false,
"text": "<p>The short answer is 'No', whether your aim is to burn fat or build muscle, both can be achieved by burning a number of calories and breaking a number of muscular tissue respectively, if you manage to burn that number of calories or break that number of tissue in 30 min 1 hour or 4 hours then the workout remains as effective, the means are the important part that will impact on the time you take to reach the goal, as for the other answers that mention eating less in order to burn fat, that's not always the case, a nice diet with high carbohydrate intake can aid in boosting your metabolism so eating less is not always the answer.</p>\n"
}
] |
2016/08/13
|
[
"https://fitness.stackexchange.com/questions/31753",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23251/"
] |
31,758 |
<p><strong>TL;DR: What is the thinking behind turning to breathe every stroke (i.e. every two arm pulls) in freestyle?</strong></p>
<p>Isn't this wasteful, since breathing necessarily disrupts your flow?</p>
<p>I'm a keen swimmer, swimming 3-4 miles a week freestyle. I breathe every 3 strokes (six arm pulls) and thought this was a great idea since </p>
<ol>
<li>it doesn't disrupt my stroke to keep turning to breathe</li>
<li>it presumably means I have decent lung capacity.</li>
</ol>
<p>But then I see Michael Phelps and all the others breathing each and every stroke, and I can't exactly argue with them. Why?</p>
|
[
{
"answer_id": 31770,
"author": "DictatorBob",
"author_id": 3076,
"author_profile": "https://fitness.stackexchange.com/users/3076",
"pm_score": 2,
"selected": false,
"text": "<p>I suspect they breathe that much because that's just how much they need to... when going all out at that pace. From what you described of your own experience, you seem to be doing more long-distance/endurance swimming, which is pretty different from sprinting.</p>\n\n<p>Speaking for myself, when I do long distance, I definitely breathe less often than when I'm sprinting. </p>\n\n<p>Could it be that simple? :)</p>\n"
},
{
"answer_id": 31788,
"author": "PoloHoleSet",
"author_id": 23233,
"author_profile": "https://fitness.stackexchange.com/users/23233",
"pm_score": 4,
"selected": true,
"text": "<p>\"since breathing necessarily disrupts your flow\"</p>\n\n<p>I think the amount of disruption relates to how far from perfect your form is. Since they need to breathe, they put a lot of work in perfecting their body and stroke movement so there is almost no additional body movement related to breathing. If the catch and pull are done correctly, the body is swiveling back and forth along the center-line/spine axis with every stroke cycle.</p>\n\n<p>So, if they do it efficiently, there is just a minimal turn of the head and opening of the mouth. At that level, swimming as form-perfectly as they do, lactic acid build up and maximizing oxygen intake is a major consideration that trumps any very minor form imperfections that breathing brings.</p>\n\n<p>They are swimming 7, 8 or more miles every <strong>DAY</strong> during peak conditioning training, so avoiding that kind of oxygen deprivation is much more important for their training than someone who does half of that in a week.</p>\n"
}
] |
2016/08/13
|
[
"https://fitness.stackexchange.com/questions/31758",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23252/"
] |
31,761 |
<p>I don't use the peck deck machine. If someone say can do 100 kg on the peck deck how much can he do with dumbbells flyes?</p>
|
[
{
"answer_id": 31763,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>Even if the weight-stack is 100kg, all the pulleys make it so the actual weight you need to push, is far less than 100kg. And the number of pulleys, as well as their size, lubrication and distance between each other, is different depending on manufacturer. So there is no one-to-one relationship between how much you can do with free weights and how much you can do on the machine equivalent.</p>\n"
},
{
"answer_id": 31795,
"author": "PGnome",
"author_id": 23172,
"author_profile": "https://fitness.stackexchange.com/users/23172",
"pm_score": 2,
"selected": true,
"text": "<p>In addition to the point @Alec made, that the pulleys reduce the amount of force the user needs to apply (I think usually by about half), there's two other considerations that come to mind:</p>\n\n<p>1) The lever-arm: when using dumbbells the force is applied where the weight is held, at the hand. Thus, the torque that you need to apply is (Weight x Arm Length), that's why it's so much easier to do flys the more you bend your arms (and makes it harder for people with long arms, given the same amount of weight). In a pec-deck, the weight is applied at the point where the cable attaches to the handles of the machine. This is typically much closer to body than the hands, maybe at about elbow length, give or take. Since you are applying force at your hand length, but the resistance is applied at roughly half that distance, you need to apply roughly half the force. (And, since the resistance point is fixed, the pec-deck doesn't \"penalize\" people with long arms).</p>\n\n<p>So, rough estimate, about a quarter of the force of the weight stack gets applied at the hands, depending on the pulley system and arm length.</p>\n\n<p>2) The pec-deck applies force much more consistently throughout the range of motion. Regardless of whether your arms are fully open or nearly closed, the handles are pushing back with nearly equal force. With DB flys, the force is always straight down. Thus, the force that is needed to close your arms is proportional to the cosine of the angle between your arm and the floor. That means that in the fully open position, the DBs are completely resisting the movement. At about 2/3rds of the way through the motion, they provide half the resistance, and by the end, all the effort is just holding the weight up, not pushing them together. </p>\n\n<p>#2 is the primary reason why it doesn't really make sense to compare the weight done using DB flys with the pec-deck (and, of course, the fact you don't have to balance machines like you do free weights). </p>\n"
}
] |
2016/08/13
|
[
"https://fitness.stackexchange.com/questions/31761",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23254/"
] |
31,775 |
<p>I start my workout with a 5 minute very fast run to warm up. Then I start sweating. </p>
<p>Then I move to weights which causes me to sweat more in the first 20 minutes, after that my sweat usually goes away and I finish the rest of the workout without sweating or only minor sweating. </p>
<p>Does sweating have any correlation with how effective my workout is? </p>
<p>In the early parts of my workout I am sweating more, I probably have a higher body temperature, is the weight lifting I am doing at that time more effective than the lifting I am doing at the end of the exercise when I am not sweating?</p>
|
[
{
"answer_id": 31763,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>Even if the weight-stack is 100kg, all the pulleys make it so the actual weight you need to push, is far less than 100kg. And the number of pulleys, as well as their size, lubrication and distance between each other, is different depending on manufacturer. So there is no one-to-one relationship between how much you can do with free weights and how much you can do on the machine equivalent.</p>\n"
},
{
"answer_id": 31795,
"author": "PGnome",
"author_id": 23172,
"author_profile": "https://fitness.stackexchange.com/users/23172",
"pm_score": 2,
"selected": true,
"text": "<p>In addition to the point @Alec made, that the pulleys reduce the amount of force the user needs to apply (I think usually by about half), there's two other considerations that come to mind:</p>\n\n<p>1) The lever-arm: when using dumbbells the force is applied where the weight is held, at the hand. Thus, the torque that you need to apply is (Weight x Arm Length), that's why it's so much easier to do flys the more you bend your arms (and makes it harder for people with long arms, given the same amount of weight). In a pec-deck, the weight is applied at the point where the cable attaches to the handles of the machine. This is typically much closer to body than the hands, maybe at about elbow length, give or take. Since you are applying force at your hand length, but the resistance is applied at roughly half that distance, you need to apply roughly half the force. (And, since the resistance point is fixed, the pec-deck doesn't \"penalize\" people with long arms).</p>\n\n<p>So, rough estimate, about a quarter of the force of the weight stack gets applied at the hands, depending on the pulley system and arm length.</p>\n\n<p>2) The pec-deck applies force much more consistently throughout the range of motion. Regardless of whether your arms are fully open or nearly closed, the handles are pushing back with nearly equal force. With DB flys, the force is always straight down. Thus, the force that is needed to close your arms is proportional to the cosine of the angle between your arm and the floor. That means that in the fully open position, the DBs are completely resisting the movement. At about 2/3rds of the way through the motion, they provide half the resistance, and by the end, all the effort is just holding the weight up, not pushing them together. </p>\n\n<p>#2 is the primary reason why it doesn't really make sense to compare the weight done using DB flys with the pec-deck (and, of course, the fact you don't have to balance machines like you do free weights). </p>\n"
}
] |
2016/08/14
|
[
"https://fitness.stackexchange.com/questions/31775",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23269/"
] |
31,782 |
<p>I've always thought that the weight listed on a weight stack (putting the pin at 100lbs) meant that you were lifting 100lbs after all factors were taken into account. After reading <a href="https://fitness.stackexchange.com/a/31763/18977">this answer</a>, I am uncertain about the meaning of the weight on the weight stack.</p>
<p>I have also recently switched gyms and went from 90 to 40 on rope pulldown, which I attributed to the conversion between weight units (It matches which could be a coincidence). Could it have simply been the different brand of machine that meant the weight is actually different due to the setup of the machine?</p>
|
[
{
"answer_id": 31784,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>There is no direct relationship between the numbers listed on the stack, and the weight you're lifting.</p>\n\n<p>It could well be that the marker with \"100\" indicated that the stack now weighs 100lb or 100kg, but since the machine uses <strong>pulleys</strong>, it leverages your force by a lot, so you're not actually lifting that much weight.</p>\n\n<p>Also, since different manufacturers uses a different number of pulleys, and different sizes, and different lubrication, 100 is going to be different from machine to machine.</p>\n\n<p>So the answer is yes; if you switched machine brand, 100 is going to feel different.</p>\n\n<p>EDIT: To answer your question in the comments; no, they don't use pulleys to boost your ego. They use pulleys so that when you push forward on the machine, you're lifting the weight straight up. I mean, that's what pulleys do. They allow you to shift the direction of force.</p>\n"
},
{
"answer_id": 31785,
"author": "Mat",
"author_id": 22085,
"author_profile": "https://fitness.stackexchange.com/users/22085",
"pm_score": 2,
"selected": false,
"text": "<p>The weight in which you are lifting does not perfectly correlate to the numbers on the stack. </p>\n\n<p>The weighted plates that you put the pin into are showing the weight of the stack up to where the pin is. If you see the stack increasing in 10 lb increments that means that each plate is 10 pounds. Due to the mechanics of the machine, you are not necessarily doing 10 more pounds of work. </p>\n\n<p>The best example of weights that actually show how much weight you're lifting would be with free weights. </p>\n"
},
{
"answer_id": 31786,
"author": "DavidTheWin",
"author_id": 23276,
"author_profile": "https://fitness.stackexchange.com/users/23276",
"pm_score": 1,
"selected": false,
"text": "<p>While the weights might not be consistent between different brands, the weight increases on a particular machine are consistent meaning the increase of approximately 10 pounds is the same whether you're going from 40 to 50 pounds or 80 to 90 pounds. The number doesn't exactly correlate to the weight you are lifting but it's still a useful number for tracking progression. If you went from 40 pounds to 50 pounds on the weight stack then you've gotten stronger, regardless of if you actually went from 37 pounds to 47 pounds once the leverages of the pulleys etc is taken into account..</p>\n"
},
{
"answer_id": 31790,
"author": "heropup",
"author_id": 7576,
"author_profile": "https://fitness.stackexchange.com/users/7576",
"pm_score": 2,
"selected": false,
"text": "<p>Here is a real-world example that you can verify for yourself in gyms with those large multi-station cable machines with a pull-up bar in the middle. Typically, they have a pair of lat pulldown stations, a pair of cable row stations, a pair of triceps pushdown stations, and the interior pair is a multi-purpose cable cross.</p>\n\n<p>If you observe the pulleys for the triceps pushdown station and compare that against the pulleys for the cable cross station, you'll see that the cable goes through an additional pulley on the latter. This halves the force needed to move the same amount of weight (it also doubles the distance needed to pull the cable to lift the weight the same height off the stack but this is not relevant to the amount of exertion needed). So if you were to set up the stacks with the same amount of weight for these stations, and you configure one of cable cross station pulls to do the same triceps pushdown, you will find it easier on the cable cross station because you're only using half the effort.</p>\n\n<p>So the takeaway is that the weight of the plates on a machine only tell part of the story in terms of the <strong>force</strong> needed to lift the weight, and it is the amount of force that relates to the exertion or effort. Consequently, for a machine of a given, fixed mechanical design, the relationship is also fixed, but it may vary from machine to machine. The only way to maintain comparability of the weight of the plate to the effort needed to lift it, is to look at the same machine or machines of equivalent design.</p>\n"
}
] |
2016/08/15
|
[
"https://fitness.stackexchange.com/questions/31782",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18977/"
] |
31,800 |
<p>I'm currently training for my first 10k (the race is in a month and am in a good position from a training perspective). With where I'm at training wise, I'm starting to look ahead to the next goal for me. I'm looking at doing a half marathon next year but am wondering about how I should go about this.</p>
<p>Currently, my pace for running is around 13:00-13:30 a mile. Yes, I'm that slow. Because of that, I'm wondering if I should spend some time on speed before starting a training program for the half. I have plenty of time before any half I'd do (it wouldn't be until next spring) and I'm wondering if speeding up my pace would have benefits. I know training for the 10k, I used one of the couch to 10k apps which are all time based (they get you to run for an hour), but that left me short of being able to actually finish a 10k (I finished my program a couple weeks ago and am working on the gap between the hour and how long it will take me to finish). As I go for longer distances that gap will only grow.</p>
<p>So my question is, does it make sense for me to spend a couple months working on speed before diving into a half marathon training program or is there not a lot of benefit and I should just go into the next program?</p>
|
[
{
"answer_id": 31801,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 0,
"selected": false,
"text": "<p>Speed walk the goal distance you plan to attempt 1-3 weeks in advance as part of your training program. Generally I think speed walking would help you improve both on your running pace and meet your goal of running longer.</p>\n\n<p>Otherwise, once a week as part of training more than 1-3 weeks out run about 25% of your normal longest run at a hard effort. Use 5 minutes to warm up and cool down as part of the 25%.</p>\n\n<p>For longer distances you'll find more plans will recommend that you run at least 60-80% of your goal distance at least once 3-4 weeks before the race. For the marathon most will recommend no more than 18-22 miles for first timers, so training doesn't necessarily require the full distance.</p>\n\n<p>Im not familiar the couch to 5k plan (I like the time vs distance idea) but adding a 90-180 minute run on the weekend will help you meet your distance goals, and this long run will help you gain the endurance to run harder and faster for shorter distances. In fact getting this long run in at least once a month can help you do faster sessions. Almost guaranteed.</p>\n"
},
{
"answer_id": 32882,
"author": "Ed W",
"author_id": 24306,
"author_profile": "https://fitness.stackexchange.com/users/24306",
"pm_score": 1,
"selected": false,
"text": "<p>I would continue building base running fitness at your current pace until your about 3 months away from your race. You should see improvement in your pace without the speed work.</p>\n\n<p>No need to include speed work until much closer to the race. Even then, you want to get plenty of recovery between speed sessions.</p>\n\n<p>Find a good novice or beginner training program. These will typically be between 10-12 weeks. Here are a couple places to start:</p>\n\n<p><a href=\"http://www.halhigdon.com/training/51131/half-marathon-novice-1-training-program\" rel=\"nofollow noreferrer\">http://www.halhigdon.com/training/51131/half-marathon-novice-1-training-program</a></p>\n\n<p><a href=\"http://rw.runnersworld.com/training-plan-finder/beginners-half-marathon-plan.html\" rel=\"nofollow noreferrer\">http://rw.runnersworld.com/training-plan-finder/beginners-half-marathon-plan.html</a></p>\n\n<p>Listen to your body, make sure your eating well, and get plenty of rest. Don't let the training plan dictate your life. Be flexible; as long as you get most of the workouts in (especially the long runs), you'll be OK.</p>\n"
},
{
"answer_id": 32905,
"author": "Pete",
"author_id": 18174,
"author_profile": "https://fitness.stackexchange.com/users/18174",
"pm_score": 0,
"selected": false,
"text": "<p>Yes, speed aka (HIIT) is very good for fitness... <a href=\"http://www.abc.net.au/catalyst/stories/4319131.htm\" rel=\"nofollow noreferrer\">http://www.abc.net.au/catalyst/stories/4319131.htm</a></p>\n"
}
] |
2016/08/16
|
[
"https://fitness.stackexchange.com/questions/31800",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23285/"
] |
31,807 |
<p>Assume one of those online calculator determines I need a calorie intake of 1,600 per day to lose 2 lbs per week. Could I consume more than 1,600 assuming I'm burning that off in exercise (say I consume 1,900 calories -- but I run until I burn off 300 calories). Would I still lose 2 lbs per week?</p>
|
[
{
"answer_id": 31809,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 1,
"selected": false,
"text": "<p>It depends on what the specific site gives you: BMR, RMR, or RMR + estimated calories that you burn according to your lifestyle. Most websites offer the later two. If you're not working in a physical job, the best approach will be sticking to the RMR calculator and add the calories that you burn in your workout (100-150 for a strength session and whatever the machine says in a cardio session).</p>\n\n<p>One thing to remember is that these calculators never reflect precisely the real needs of your body. Track your progress and change your total intake if things are going too slow/fast.</p>\n"
},
{
"answer_id": 31814,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 0,
"selected": false,
"text": "<p>Obviously I don't know your bodytype, so I don't have exact numbers for you personally.</p>\n\n<p>It all depends on how much calories you burn during the day. If you consume 1900 calories but you burn 2000 for example, you'll lose weight. You will have to find how much exactly you have to burn in order to lose the 2lbs a week if that is your goal.</p>\n"
}
] |
2016/08/17
|
[
"https://fitness.stackexchange.com/questions/31807",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23294/"
] |
31,810 |
<p>I am shopping for a heart rate monitor that I can wear during exercise (I am ok with wearing a chest strap), and I'm very confused about compatibility of monitors with gym equipment (treadmills, elliptical machines, stair-masters, etc). I would like the monitor to transmit information directly to the exercise machine. </p>
<p>The gym in my apartment building has Nautilus treadmills (probably fairly old ones). I know for a fact that they support external HRMs (there's a "fitness test" mode that displays the message "chest strap required"), but there's no information on compatibility, wireless standards, etc. anywhere. Also, I'm thinking of joining a local gym, so ideally I'd like to get a monitor that's compatible with as many machines as possible.</p>
<p>So:</p>
<ul>
<li>Is there pretty much one wireless standard that all manufacturers follow? Or are there different standards for each manufacturer? What are these standards called?</li>
<li>Where can I find information on compatibility of gym equipment and HRMs? I tried the Nautilus website but it was of no help.</li>
</ul>
|
[
{
"answer_id": 31839,
"author": "Achilles",
"author_id": 23311,
"author_profile": "https://fitness.stackexchange.com/users/23311",
"pm_score": 4,
"selected": true,
"text": "<p>Heart rate monitors can be broadly classified into thee groups based on how they communicate with the fitness equipment. They are -</p>\n\n<ol>\n<li><p>Bluetooth - Most latest HRMs these days use bluetooth to communicate with the fitness devices, including fitness watching and gym equipment. If you use the latest models, it is very likely that they use bluetooth. One extra benefit of bluetooth based HRMs is that they will have higher probability of being compatible with your smartphone (there may not be 100% compatibility because of variations in models and supported standards and what not but most phones have bluetooth so there are very good chances that a fit can be found).</p></li>\n<li><p>ANT / ANT+ etc - These communicate with the fitness equipment using ANT. Many of the somewhat older equipment should be compatible with these because this came before bluetooth. Their added benefit is that they might be somewhat cheaper than bluetooth models because it's an older technology and rest of the world is moving towards bluetooth now, but if your exercise equipment supports ANT based HRMs then you'll save money. Another thing is they can cast the data to multiple fitness equipment at the same time (say, your treadmill and your phone at the same time), I'm not sure if bluetooth can be paired to multiple devices (but it might be worth finding it).</p></li>\n<li><p>Wired - Some HRMs use wires to transfer data to the exercise equipment. They have the benefit of being able to transfer much more data aside from just heart rates. These are usually used for medical testing and stuff but I listed them here just as one more possibility, just in case the exercise equipment in your gym use those.</p></li>\n</ol>\n"
},
{
"answer_id": 36643,
"author": "Peter K",
"author_id": 27228,
"author_profile": "https://fitness.stackexchange.com/users/27228",
"pm_score": 2,
"selected": false,
"text": "<p>Most gym equipment used the old 5 (more exactly 5.3) khz am transmitter like an uncoded Polar t31 or lots of monitors available on ebay for about 13-23 bucks. those transmitter have a range of about 3 feet and require no pairing so for a gym environment they are still appropriate technology.</p>\n\n<p>Bluetooth, ANT, ect would either require pairing or run into interference due to long range.</p>\n"
}
] |
2016/08/17
|
[
"https://fitness.stackexchange.com/questions/31810",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23296/"
] |
31,815 |
<p>I was on about 87 kg to 88 kg. With my height of 1,94 m, it was pretty damn good in terms of my BMI :) I nearly hit exactly the middle of the target value of a mid-twenty male.
However, I started to train for a run a few weeks ago. I'm running nearly every second day (8 to 11 km) and do a few push-ups (20) and sit-ups (30) twice per day. </p>
<p>I noticed that I've gained about 3 kg! Okay, I just would've thought "Yep, have to be the additional muscles" but it concerns me, that my BMI is out of range. Is the BMI reliable when it comes to added muscle mass? Should I try to stay in the target range regardless of the training? </p>
|
[
{
"answer_id": 31816,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 2,
"selected": false,
"text": "<p>BMI is just an average target, being healthy and fit varies per person. I used to be really underweight according to BMI measurements while feeling fine and working out almost daily (cycling, running) and eating properly.</p>\n\n<p>I've started doing weight training about 2 years ago and gained about 20kg (44lbs) in muscle, and according to BMI I am now your average joe, even thought I'm very muscular, and able to do things that most people in my gym cannot.</p>\n\n<p>What I'm trying to point out is that BMI isn't a 100% accurate measurement. Gaining a couple of pounds/kg is a good thing, don't let it put you off. You are getting healthier from doing a mix of cardio and weight training, that's for damn sure.</p>\n"
},
{
"answer_id": 31817,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 2,
"selected": false,
"text": "<p>No, do not use BMI to gauge your fitness level.</p>\n\n<p>First of all, and I love pointing this out; the person who invented the BMI scale said that it should NOT be used to indicate the level of fatness in a person.</p>\n\n<p>Second of all, it was invented between 1830 and 1850. Our knowledge of the human body has evolved so much now, that it's a marvel that it's still being used.</p>\n\n<p>BMI categories are generally regarded as a tool for measuring whether sedentary individuals are underweight, overweight or obese with <strong>various exceptions</strong>, such as: athletes, children, the elderly, and the infirm.</p>\n\n<p>Look at that list of exceptions.</p>\n\n<p>The term \"athletes\" in this regard is really anyone who actively works out.</p>\n\n<p>Sources and extra reading:</p>\n\n<ul>\n<li><p>Adolphe Quetelet — The Average Man and Indices of Obesity</p></li>\n<li><p><a href=\"http://ije.oxfordjournals.org/content/early/2014/03/29/ije.dyu061.full\" rel=\"nofollow\">Commentary: Origins and evolution of body mass index (BMI): continuing saga</a></p></li>\n</ul>\n"
},
{
"answer_id": 31831,
"author": "David Ward",
"author_id": 23253,
"author_profile": "https://fitness.stackexchange.com/users/23253",
"pm_score": 0,
"selected": false,
"text": "<p>The respondanse have been correct, B.M.I is a flawed way of measuring fat to bone/muscle. Hip to waist measurements provide far a better idea of how much fat you carry. More sophisticated techniques give accurate measurements but are costly.\nWhat to do??? Not always easy to do, but simple to quantify, use more calories in exercise than consumed by mouth will ALWAYS do the job. A more simple take home message \" Don't eat it if it takes too much effort to burn off\"\nDavid W Cornwall</p>\n"
}
] |
2016/08/18
|
[
"https://fitness.stackexchange.com/questions/31815",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23303/"
] |
31,843 |
<p>This week I am starting a program of squats twice a week - Mondays and Thursdays.</p>
<p>They will not be heavy squats, but a volume training.</p>
<p>10 sets of 10 reps with 100-110 Kg </p>
<p>Squats in this case, are the <a href="http://www.powerliftingtowin.com/wp-content/uploads/2014/03/izzy-low-bar.png" rel="nofollow noreferrer">powerlifting style</a>, when you go down below parallel.</p>
<p>After this sometimes I do some leg press, not so heavy.</p>
<p>should I include anything else on this routine so that it is complete for the legs?</p>
<p>As it is, I already feel it after 36-48 hours.</p>
<p>I have just noticed that there is a very good question/answers here:</p>
<p><a href="https://fitness.stackexchange.com/questions/5847/leg-exercises-that-complement-squats?rq=1">Leg exercises that complement squats?</a></p>
<p>but there it does not mention the situation when you are doing squats twice a week.</p>
|
[
{
"answer_id": 31844,
"author": "daniel f.",
"author_id": 23324,
"author_profile": "https://fitness.stackexchange.com/users/23324",
"pm_score": 2,
"selected": false,
"text": "<p>There are enough squat types that would allow you hit legs in a complete way. Back, front, goblin, hack...</p>\n\n<p>That being said, in the case of regular (e.g. Back) squats, I would consider train calves with some sort of isolation exercise. </p>\n\n<p>Another consideration necessary to answer your question, is to understand the goal. What is your goal? If it is just general aesthetic, then the above holds true. If your goal is setting new powerlifting records, obviously it won't be enough </p>\n"
},
{
"answer_id": 31848,
"author": "Milo Martinovich",
"author_id": 23327,
"author_profile": "https://fitness.stackexchange.com/users/23327",
"pm_score": 3,
"selected": true,
"text": "<p>Squats do activate all muscle groups in the legs to some degree. With that said, I do not think it is the only exercise that should be done for your legs. I noticed that you mentioned powerlifting. Even powerlifters aren't specializing in just the Squat. They also train their lower body/back with deadlifts.</p>\n\n<p>Most powerlifters also include variations of Squats in their routines (front squats, pause squats, etc).</p>\n\n<p>The degree in which it hits each muscle group is going to depend on depth and width of your foot placement. Narrow stance squats will hit your quads a little more than wide stance squats, which will focus more on your posterior chain.</p>\n\n<p>Squatting twice a week will be fine. The volume you have is a little high for my liking, but it can be done if the weight isn't unrealistic. You said you might do Leg Press after your Squats. I wouldn't. Instead, I would do some Romanian Deadlifts to target your hamstrings more, which I feel are are the least activated with Squats, besides your Calves. Calves can be trained with some simple calf raise exercises thrown after the Squats and RDLs.</p>\n"
},
{
"answer_id": 34437,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 2,
"selected": false,
"text": "<p>I like <a href=\"https://fitness.stackexchange.com/a/31848/18296\">@MiloMartinovich's answer</a>, and want to add a couple of things:</p>\n\n<ol>\n<li>You don't indicate which type of squat you do. I recommend the low-bar back squat, because it uniquely engages the hamstrings as well as all of the other musculature engaged in other squat variants. It is the most-complete exercise for the legs and the posterior chain. Conventional (not \"sumo\") deadlifts are extremely valuable for the legs, posterior chain, and back, too.</li>\n<li>Ten sets of ten repetitions comprise far too much volume. Three sets of five reps is more reasonable and trainable. Consider using a program such as Starting Strength to structure your training.</li>\n</ol>\n"
},
{
"answer_id": 41874,
"author": "Chris ",
"author_id": 30383,
"author_profile": "https://fitness.stackexchange.com/users/30383",
"pm_score": 1,
"selected": false,
"text": "<p>Am I missing something, or are all these exercises bilateral? You definitely want some unilateral exercises in your training. Some proponents of unilateral exercises are <a href=\"https://strengthcoachblog.com/2015/04/14/why-we-dont-squat/\" rel=\"nofollow noreferrer\">Mike Boyle</a> and <a href=\"https://brookbushinstitute.com/videos\" rel=\"nofollow noreferrer\">Brent Brusbrook</a>. Now, some caveats. On the internet, the unilateral exercise you see most often is the Bulgarian split squat. Lots of people at my gym started doing it recently (before the virus), but for me the Bulgarian feels a bit harsh on my sacroiliac joint. <a href=\"https://simplifaster.com/articles/bulgarian-lunge-split-squat/\" rel=\"nofollow noreferrer\">Stuart Mcgill</a> also has a negative opinion of the Bulgarian SS. However, there are lots of other unilateral exercises, besides the Bulgarian Split Squat. So if you don't like the Bulgarian Split, there are lots of other unilateral options. Second caveat is that I'm not recommending you abandon bilateral training. Please, let's not get on a pendulum and swing in the reverse direction. Unilateral and bilateral training can both fit into a workout.</p>\n"
}
] |
2016/08/19
|
[
"https://fitness.stackexchange.com/questions/31843",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18296/"
] |
31,858 |
<p>I'm trying to join the Canadian military, and need to pass the FORCE fitness test. I have never really kept up on my fitness, and for the test, I need to be able to do</p>
<ul>
<li><p>Sandbag Lift: 30 consecutive lifts of a 20 kilogram sandbag above a height of 1 metre, alternating between left and right sandbags separated by 1.25 metres.
Standard: 3 minutes 30 seconds.</p></li>
<li><p>Intermittent Loaded Shuttles: Using the 20 metre lines, complete ten 20 metre shuttles alternating between a loaded shuttle with a 20 kilogram sand bag and unloaded shuttles, for a total of 400 metres.
Standard: 5 minutes 21 seconds.</p></li>
<li><p>20-Metre Rushes: Starting from prone, complete two 20 metre shuttle sprints dropping to a prone position every 10 metres, for a total of 80 metres. Standard: 51 seconds.</p></li>
<li><p>Sandbag Drag: Carry one 20 kilogram sandbag and pull four on the floor over 20 metres without stopping.
Standard: Complete without stopping</p></li>
</ul>
<p>What would the best exercises to start with to be able to work out for this? I'm training for it at home I'm not going to get a gym membership because I will be getting one through school when it starts up. At home I have a barbell, and a dumbbell with the equivalent of 135 pounds of plates. (I have so many because I bought them both used, and they both came with their own sets of plates.) </p>
|
[
{
"answer_id": 31862,
"author": "Neria Nachum",
"author_id": 18858,
"author_profile": "https://fitness.stackexchange.com/users/18858",
"pm_score": 1,
"selected": false,
"text": "<p>First of all, these tests are definitely not limited to upper body strength. In fact, lifting and carrying heavy weights require very strong legs and lower back.</p>\n\n<p>Assuming you have at least 3 months of preparation, I strongly suggest following some strength training plan such as <a href=\"http://startingstrength.com/\" rel=\"nofollow\">Starting Strength</a>, <a href=\"http://stronglifts.com/5x5/\" rel=\"nofollow\">StrongLifts 5x5</a>, etc. These strength plans for novices may help you increase your overall strength significantly in a pretty short time, and since the tests you mentioned are consisted of short & concentrated challenges rather than endurance challenges, I think that this will be the best approach.</p>\n"
},
{
"answer_id": 31923,
"author": "ropable",
"author_id": 23398,
"author_profile": "https://fitness.stackexchange.com/users/23398",
"pm_score": 0,
"selected": false,
"text": "<p>If you have 3 months and aren't currently doing any strength training, just join a gym and undertake the Stronglifts 5x5 program. On your off days, go for a run and do some burpees.</p>\n\n<p>For a beginner, a program like Stronglifts is very effective and is very easy to follow. Three months of that, and you'll be amazed how much stronger you are.</p>\n"
}
] |
2016/08/21
|
[
"https://fitness.stackexchange.com/questions/31858",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23333/"
] |
31,860 |
<p>All the Q&A about (sets/reps/time to raise/time to lower/rest time) here are about getting stronger, faster, bigger, more endurance etc.. </p>
<p>What would be the optimal values for these if you are trying to achieve being healthiest you can be?</p>
<p>Health = Less diseases, less injuries, less pain, mentally and physically better quality of life, living longer, a shot at surviving the zombie apocalypse</p>
|
[
{
"answer_id": 31861,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p>There is no set/rep scheme for overall health. That's like asking which computer mouse best prevents cancer.</p>\n\n<p>If you want functional strength, do functional exercises. </p>\n\n<p><a href=\"https://en.wikipedia.org/wiki/Functional_training\">https://en.wikipedia.org/wiki/Functional_training</a></p>\n"
},
{
"answer_id": 31866,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<blockquote>\n <p>What would be the optimal values for these if you are trying to\n achieve being healthiest you can be?</p>\n</blockquote>\n\n<p>This is a difficult question to answer since we all respond to training in our own way, Additionally, “being healthiest you can be” is a very <strong>subjective</strong> thing. Your definition of “being healthy” may not agree with others definition. It's typically dependent upon more than the number of sets and reps. And since there's <strong>no current correlation</strong> between disease, pain, injuries, etc. and the number of sets/reps, that's something you'll need to learn on your own.</p>\n"
},
{
"answer_id": 31879,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 2,
"selected": false,
"text": "<p>As others have mentioned, being healthy is a somewhat subjective thing to aim for. So instead, I'm gonna aim to answer, as much as I can, your definition of health:</p>\n\n<p><strong>Less diseases</strong></p>\n\n<p>This is a particularly subjective one, and all I can offer is impressions from what I've read.\nThere has been a fair amount of research <a href=\"https://scholar.google.co.uk/scholar?q=inflammation%20linked%20to%20disease&hl=en&as_sdt=0&as_vis=1&oi=scholart&sa=X&ved=0ahUKEwjNubavt9fOAhVsKsAKHYciAA8QgQMIGjAA\" rel=\"nofollow\">linking inflammation to disease</a>, and several authors have already written a fair amount about regular exercise to <a href=\"http://www.precisionnutrition.com/research-review-inflammation-exercise\" rel=\"nofollow\">reduce chronic inflammation</a>.</p>\n\n<p>There doesn't seem to be one particular exercise regime resulting in reduced chronic inflammation that I could find, it was more a case of \"do exercise stuff\" where exercise stuff is taken to mean resistance training as well as cardio type stuff (both aerobic and anaerobic).</p>\n\n<p><strong>Less injuries</strong></p>\n\n<p>As <a href=\"http://danjohn.net/2012/05/training-for-middle-age-and-beyond/\" rel=\"nofollow\">Dan John is a big fan of saying, the keys to living to a ripe old age are don't smoke, wear a seat belt and learn to fall</a> (amongst others). The first two seem pretty self explanatory, but the last one sometimes confuses people. Basically, the older you get, the more likely you are to have a fall, and if you land badly, that's when things go snap.</p>\n\n<p>Ok, so being slightly more objective, <a href=\"http://www.builtlean.com/2013/12/11/weight-lifting-bone-density/\" rel=\"nofollow\">heavy resistance training increases bone density</a>, and the more dense your bones are, the less likely they are to snap upon impact. Along the same lines, if you carry a fair amount of muscle on your body, you effective have a form of natural \"armour\" between your bones / insides and whatever it is that you decide to impact on.</p>\n\n<p><strong>Less pain</strong></p>\n\n<p>Again, this is rather subjective, mainly because it depends what hurts!</p>\n\n<p>Speaking from personal experience, I've found that getting myself stronger and constantly working on my mobility has helped keep me reasonably pain free for the past several years.</p>\n\n<p>I've fixed back issues by working on my deadlift strength and hip mobility; I've fixed knee issues by working on my squat technique and hip mobility; I've fixed shoulder issue by building strength around the shoulder joint (Turkish get-ups) and loosening up tight pectorals.</p>\n\n<p>If you want general suggestions, go with what <a href=\"http://danjohn.net/2012/05/training-for-middle-age-and-beyond/\" rel=\"nofollow\">Dan John suggests</a> and strengthen the phasic muscles, and stretch the tonic ones.</p>\n\n<p><strong>Mentally and physically better quality of live</strong></p>\n\n<p><a href=\"http://www.oldtimestrongman.com/strength-articles/iron-henry-rollins\" rel=\"nofollow\">I'd suggest reading this first.</a></p>\n\n<p>There's a certain joy in being strong that isn't easy to express, because it's not until you realise what it's like to not have it that you realise what a great thing it is.</p>\n\n<p>It's those times when you open tough jars without thinking (sometimes by them being handed to you by someone else), that time you helped a little old lady load something into the boot of her car, the time you helped your friend move house, listening to the laughter and joy as you lift your grand kids up onto your shoulders, that time you had the strength to catch your pregnant partner when they passed out, that time you helped your dying father sit up in his hospital bed so he could watch the sun set one last time.</p>\n\n<p>Had I not have had the strength to do any of those at the time, it's not just my quality of life that would've suffered.</p>\n\n<p><strong>A shot at surviving the zombie apocalypse</strong></p>\n\n<p><a href=\"http://www.zombielandrules.com/\" rel=\"nofollow\">Despite rule #1</a>, I'd say that being strong is one of the key factors here. If you can't break down doors when needed, fight off the undead craving your flesh, or pull yourself up onto that roof to get away from the hordes, then your chances of survival are pretty slim.</p>\n\n<p><strong>Conclusion</strong></p>\n\n<p>I've always valued strength above all else. There is something to say for putting on muscle and looking good naked, especially when you're younger, and it can honestly do wonders for your self confidence if you don't feel the urge to kill the lights before stripping off in front of someone. But <a href=\"https://youtu.be/XTMjzv22FuQ\" rel=\"nofollow\">(NSFW!!!) there's something beautiful about watching how someone strong enough to have full control over their body moves (NSFW!!!)</a>.</p>\n\n<p><strong>TL;DR</strong></p>\n\n<p>Do sets of 5 for the big lifts (deadlift, squat, overhead press, chin up, row) and sets of 10 for the not so big lifts (curls, lunges, triceps extensions).\nFinish off with a few sets of heavy carries for distance, and spend a little time stretching where you're tight. That should see you pretty well.</p>\n"
}
] |
2016/08/21
|
[
"https://fitness.stackexchange.com/questions/31860",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23269/"
] |
31,864 |
<p>I've recently started to enjoy working out. However, my hands often feel achey and fatigued after a good workout (I mainly use various dumbbell exercises). How can I help avoid this?</p>
|
[
{
"answer_id": 31881,
"author": "Marcello Miorelli",
"author_id": 18296,
"author_profile": "https://fitness.stackexchange.com/users/18296",
"pm_score": 0,
"selected": false,
"text": "<blockquote>\n <p>I've recently started to enjoy working out.</p>\n</blockquote>\n\n<p>then On the answer of this question below, you will find useful info regarding how to improve your grip:</p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/1141/painful-grip-on-deadlift-and-lat-pulldown?rq=1\">Painful grip on deadlift and lat pulldown</a></p>\n\n<blockquote>\n <p>After some time though,</p>\n</blockquote>\n\n<p>you might find out that you enjoy more lifting heavier weights (some of us do)\nthen for the rows (<a href=\"https://fitness.stackexchange.com/questions/31796/one-arm-dumbell-bent-over-row-is-it-a-complete-exercise-for-the-back\">like one arm dumbbell rows for instance</a>) I would try <a href=\"https://www.google.co.uk/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#tbm=shop&q=weight%20lifting%20straps\" rel=\"nofollow noreferrer\">weight lifting straps</a>, they will reduce the strength you need to put on your grip.</p>\n\n<p>for the pushing exercises, like dumbbell presses,\nI would try <a href=\"https://www.google.co.uk/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=liquid%20chalk%20bodybuilding\" rel=\"nofollow noreferrer\">liquid chalk</a>, it helps with your grip.</p>\n"
},
{
"answer_id": 31883,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>IF they are truly feeling achey and fatigued then you can reduce the amount of fatigue by continuing to do what you do. As you train you will be developing your muscles involved in gripping the weight. </p>\n\n<p>You could use straps or chalk to help hold the weights in your hand but you should try specifically training your grip first. </p>\n\n<p>These answers give great information on how to train your grip:</p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/15357/how-do-i-improve-my-grip\">How do I improve my grip?</a></p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/297/low-tech-grip-strength-exercises\">Low-tech grip strength exercises</a></p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/18736/how-to-improve-left-hand-grip-strength\">How to improve left hand grip strength?</a></p>\n\n<p>TL;DR Train your grip strength specifically.</p>\n"
},
{
"answer_id": 31884,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>As you are recently started, as I read from above, I would say that the fatigue is something very normal. Your ligaments and tendons of your hands are going through a process of adoption. </p>\n\n<p>I personally would avoid grip helping utilities until you really start training with heavy weights, as your muscles are taking less time to get used to the stress as your tendons and bones and you will probably cause more issues then avoiding them.</p>\n\n<p>My recommendation would be to rotate the workouts to include an exercise without using 'grip' specific movements ex. Push-ups, sit ups etc. \nTaking more rest inbetween workouts helps too.</p>\n"
}
] |
2016/08/21
|
[
"https://fitness.stackexchange.com/questions/31864",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
31,865 |
<p>I go to the gym in the morning (1 hour) and run in the evening (<1 hour). My goals are GAINING MUSCLE, INCREASING SIZE and BEING FIT. Since both running and weight are essential components of any fitness regime, I don't want to get rid of either of them. </p>
<p>My gym schedule -</p>
<pre><code>Chest, Back, Biceps, Triceps, Shoulder, Legs (1 muscle group each day, 6 days a week).
</code></pre>
<p>My running schedule - </p>
<pre><code>Basic running drills and warm-up, running 2.5kms in 12 mins, vertical jumps and post-running stretches (same everyday).
</code></pre>
<p>My height - 181.5 cms; Weight - 73 kgs/160 lbs.</p>
<ul>
<li>Does my running habit affect my muscle gain?</li>
<li>Should I modify my schedule for effective results?</li>
</ul>
<p>Any advice is welcomed. Thanks in advance.</p>
|
[
{
"answer_id": 31881,
"author": "Marcello Miorelli",
"author_id": 18296,
"author_profile": "https://fitness.stackexchange.com/users/18296",
"pm_score": 0,
"selected": false,
"text": "<blockquote>\n <p>I've recently started to enjoy working out.</p>\n</blockquote>\n\n<p>then On the answer of this question below, you will find useful info regarding how to improve your grip:</p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/1141/painful-grip-on-deadlift-and-lat-pulldown?rq=1\">Painful grip on deadlift and lat pulldown</a></p>\n\n<blockquote>\n <p>After some time though,</p>\n</blockquote>\n\n<p>you might find out that you enjoy more lifting heavier weights (some of us do)\nthen for the rows (<a href=\"https://fitness.stackexchange.com/questions/31796/one-arm-dumbell-bent-over-row-is-it-a-complete-exercise-for-the-back\">like one arm dumbbell rows for instance</a>) I would try <a href=\"https://www.google.co.uk/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#tbm=shop&q=weight%20lifting%20straps\" rel=\"nofollow noreferrer\">weight lifting straps</a>, they will reduce the strength you need to put on your grip.</p>\n\n<p>for the pushing exercises, like dumbbell presses,\nI would try <a href=\"https://www.google.co.uk/webhp?sourceid=chrome-instant&ion=1&espv=2&ie=UTF-8#q=liquid%20chalk%20bodybuilding\" rel=\"nofollow noreferrer\">liquid chalk</a>, it helps with your grip.</p>\n"
},
{
"answer_id": 31883,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>IF they are truly feeling achey and fatigued then you can reduce the amount of fatigue by continuing to do what you do. As you train you will be developing your muscles involved in gripping the weight. </p>\n\n<p>You could use straps or chalk to help hold the weights in your hand but you should try specifically training your grip first. </p>\n\n<p>These answers give great information on how to train your grip:</p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/15357/how-do-i-improve-my-grip\">How do I improve my grip?</a></p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/297/low-tech-grip-strength-exercises\">Low-tech grip strength exercises</a></p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/18736/how-to-improve-left-hand-grip-strength\">How to improve left hand grip strength?</a></p>\n\n<p>TL;DR Train your grip strength specifically.</p>\n"
},
{
"answer_id": 31884,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>As you are recently started, as I read from above, I would say that the fatigue is something very normal. Your ligaments and tendons of your hands are going through a process of adoption. </p>\n\n<p>I personally would avoid grip helping utilities until you really start training with heavy weights, as your muscles are taking less time to get used to the stress as your tendons and bones and you will probably cause more issues then avoiding them.</p>\n\n<p>My recommendation would be to rotate the workouts to include an exercise without using 'grip' specific movements ex. Push-ups, sit ups etc. \nTaking more rest inbetween workouts helps too.</p>\n"
}
] |
2016/08/21
|
[
"https://fitness.stackexchange.com/questions/31865",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23339/"
] |
31,869 |
<p>I would like to know exercises that are helpful for arm wrestling content only?</p>
|
[
{
"answer_id": 31870,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>I don’t know that there are any “best” exercises for arm wrestling. But, I would assume that any exercise that targets the muscles involved in arm wrestling would be of benefit. To that end, I would tend to train forearms (hammer curls), biceps (curls), triceps (extensions), and, probably shoulders (presses). A strong forearm should help with your grip. Strong biceps and triceps will help stabilize your arm against your opponent. And, lastly, strong shoulders may provide that last little push when your opponent is susceptible to being pinned. If you’ve got a set of dumbbells available, they should allow you to train each of the body parts I’ve listed.</p>\n"
},
{
"answer_id": 31890,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>Arm wrestling is more about technique than strength. Check this video.\n<a href=\"https://www.youtube.com/watch?v=IkkL-bAH8H4\" rel=\"nofollow\">https://www.youtube.com/watch?v=IkkL-bAH8H4</a></p>\n\n<p>The world's strongest man competition winner loses to professional arm-wrestler. he has the strength and he's twice the size of the winner, but he lacks skills. Of course strength is required, but without technique, it's of no use. </p>\n"
}
] |
2016/08/22
|
[
"https://fitness.stackexchange.com/questions/31869",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23304/"
] |
31,872 |
<p>I got suggested some exercises to reduce my double chin. They normally involve tilting the head back and, looking at the ceiling, and either making a tense kiss in the air or sticking the tongue out for some seconds, or putting some tension on the neck muscles, like when pushing the under jaw forward. An alternative are neck rolls.</p>
<p>Do these exercises work? Are there better alternatives?</p>
|
[
{
"answer_id": 31873,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>A double-chin is a collection of fat, so in order to get rid of it, you need to reduce the amount of fat.</p>\n\n<p>Now, there is no way to target where you want to burn fat. You burn it all over your body, or nowhere at all.</p>\n\n<p>Thus, the best way to get rid of double-chins, is to take a look at your diet, which is the number one way to reduce fat naturally.</p>\n\n<p>If, after losing a lot of fat, you still have a semblance of double chins, it could be residual skin, which is something that is most commonly fixed with minor, non-invasive surgery.</p>\n\n<p>As for the exercises you mention, I have tried to find some sources for it, but all I can find are some articles here and there, written purely for clicks. </p>\n\n<p>Some of them involve slapping your chin, pinching your chin, and doing a bunch of - let's be honest here - stupid stuff.</p>\n\n<p>Notably, none of them source any actual research, so as far as we know, some dimwits are actually writing these articles for clicks and ad-revenue.</p>\n\n<p>So no, all evidence suggests that this is all bullshit.</p>\n\n<p>Bottom line: If you have too much fat, you should adjust your diet.</p>\n"
},
{
"answer_id": 31889,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": -1,
"selected": false,
"text": "<p>I'd say Alec has provided a brilliant answer. It's true, there's no way to target a specific area for fat reduction. Your overall body fat should reduce, in order to reduce fat from anywhere.People who sell products to melt love handles or belly fat, or techniques to reduce double chin, are usually frauds. They just need money, and sell things that never works. Workout and bring about a change in your diet, and above all, change your body if you feel like changing it. Don't do it to impress others. Just live up to your own expectations. \nPeace.</p>\n"
},
{
"answer_id": 35963,
"author": "Jody",
"author_id": 26470,
"author_profile": "https://fitness.stackexchange.com/users/26470",
"pm_score": -1,
"selected": false,
"text": "<p>Of course fat may be an element, but so are lax muscles. It is definitely possible to target muscles and make them stronger, thus tightening the tissue and diminishing the look of a double chin. There are plenty of slim people with double chins!\nIt's the same as facial muscles. If you work them regularly, you'll reduce the sagging that comes with age, or at least hold it off for a few more years than the average person. Yes, a lot of the exercises look and feel silly, but they do work. How can that basic logic be denied? A lot of regular gym exercises look kind of silly when you think about it, but should that prevent someone from trying them? \nGood information and products are out there, but unfortunately yes, there are many useless sites and products available. Do research, continue to ask questions.</p>\n"
}
] |
2016/08/22
|
[
"https://fitness.stackexchange.com/questions/31872",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6634/"
] |
31,874 |
<p>After a (very) dirty bulk, I have now been losing weight for about 39 weeks. (It has been going OK.) At the start of my diet (at the end of November, 2015) I was about 110 kg. I planned my weight loss proces to be slow and long, so as to maintain as much muscle as possible. As a guideline, I used several 'total daily energy expenditure' (TDEE) calculators to find a baseline for my diet. All of the calculators I used gave me a TDEE of about 3,000 kcal. (Of course, including exercise, cardio, etc.) I eventually cut down to a weekly average caloric intake of 2,500 kcal per day. This, given the calculated TDEE level of 3,000 kcal, should be an average deficit of 500 kcal per day, which was the deficit I was looking for, and planned to maintain for as long as necessary (until I was happy with my bodyfat level). </p>
<p>At the time of writing (late August, 2016) I am about 90-91 kg. Suppose for the sake of simplicity that I have now lost 20 kg, since the start of my diet. That is an average of about 0.5 kg per week, which is fine. Assuming the '3500 kcal per pound of body fat' rule is true, and that my weight loss has been mostly due to fat loss, we can calculate that my daily caloric deficit should be around 500 kcal (it is actually more like 560 kcal). </p>
<p>Using 'myfitnesspal.com' I have logged my daily caloric intake and expenditure due to cardio carefully. Over the course of my entire diet I have calculated that my average daily caloric intake is about 3,000 kcal. Taking the above calculation into account, that would give me a TDEE of about 3,500 kcal. </p>
<p>Where does this discrepancy come from? On the one hand we have a TDEE of 3,000 kcal, based on age, weight, height, 'activity level', etc. On the other hand, we have a measured TDEE level of 3,500 kcal. How can this difference be explained? Is it common that the online calculators are this inaccurate? Or is it simply because my measurements (e.g. actual caloric content of food may not be as said on the package, caloric expenditure due to cardio may not be as calculated by the treadmil) are too inaccurate? </p>
<p>As some added information which may be important: even though my measured average daily caloric intake is about 3,000 kcal, this is not actually the amount of calories I ate daily. During weekdays I would always eat around 2,500 kcal per day. On training days this would make a net intake of 2,000-2,200 kcal, depending on the amount of cardio I did that day. During the weekend I would then 'cheat' (not really, because it was incorporated as part of my diet) by eating a lot more. The amount of calories I ate during the weekends would vary a lot; sometimes it was around 3,000 kcal, sometimes 4,000-5,000 kcal or more. Could the discrepancy be explained by the erratic daily caloric intake? I can imagine that the weight loss by such an erratic eating pattern would be different than for a diet where the caloric intake is exactly the same each day.</p>
<p>Thanks in advance!</p>
|
[
{
"answer_id": 31876,
"author": "olveh",
"author_id": 23277,
"author_profile": "https://fitness.stackexchange.com/users/23277",
"pm_score": 2,
"selected": true,
"text": "<p>First of all the discrepancies doesnt stem from one single factor; all of your suggestions for explanations of the discrepancie are a part of the puzzle.</p>\n\n<p>With that said the major source is probably the TDEE estimate. The discrepancie from the TDEE estimate might stem from you being an outlier, it might be that your intepretation of activity level differs from the authors (creators) of the calculator, and so on.</p>\n\n<p>Caloric content listed on the package is usually very accurate, as it is strongly regulated (depending a bit on which country you live in, what companies that produced it and so on).</p>\n\n<p>Regarding your last note on splitting the kcalories unevenly around the weak; this might affect your NEAT (Non-exercise activity thermogenesis). To put it simple, if you are not feeling especially hungry during the days you eat little, so that it doesnt affect your energy level and thus almost \"subconscious\" activity, you will burn the kcalories the calculator says you are supposed to during that day. If you simultaneously feel extra energized on the days you eat more, and thus move around more (at random) you will use more kcalories than the calculator suggests. Normally the effect of distributing your kcalories on NEAT evens out over a week, but it doesnt have to be so.</p>\n"
},
{
"answer_id": 31880,
"author": "arober11",
"author_id": 10175,
"author_profile": "https://fitness.stackexchange.com/users/10175",
"pm_score": 0,
"selected": false,
"text": "<p>Lies, darn lies and statistics...</p>\n\n<p>There are a half a dozen formulations of the TDEE calculation, which yield numbers that vary by as much as 17%, between formulations. Add to this the notoriously inaccurate KCal counts on food packaging, which legally only need to be within ±20% of the an Atwater estimate, which in turn is approximation, and things are muddled eg.</p>\n\n<ul>\n<li><a href=\"http://www.livescience.com/26799-calorie-counts-inaccurate.html\" rel=\"nofollow\">Calorie Labels Inaccurate, Experts Say</a></li>\n<li><a href=\"http://www.dailymail.co.uk/femail/article-2273331/Calorie-counts-food-labels-inaccurate-50per-cent-rely-100-year-old-calculation-method.html#ixzz4I9w3YOH4\" rel=\"nofollow\">Daily Mail - Calorie counts on food labels could be inaccurate by up to 50per cent as they rely on 100-year-old calculation method</a></li>\n<li><a href=\"http://onlinelibrary.wiley.com/store/10.1002/oby.20185/asset/20185_ftp.pdf;jsessionid=EAB754AE8985CDB6BDB906496F0CD000.f03t02?v=1&t=is7huqc4&s=d5a7802609922254241f9fa2cefa548dc02964fd&systemMessage=Wiley%20Online%20Library%20will%20be%20unavailable%20on%20Saturday%203rd%20September%202016%20at%2008.30%20BST%2F%2003%3A30%20EDT%2F%2015%3A30%20SGT%20for%205%20hours%20and%20Sunday%204th%20September%20at%2010%3A00%20BST%2F%2005%3A00%20EST%2F%2017%3A00%20SGT%20for%201%20hour%20%20for%20essential%20maintenance.%20Apologies%20for%20the%20inconvenience\" rel=\"nofollow\">Food Label Accuracy of Common Snack Foods</a></li>\n</ul>\n\n<p>And you're left in a position where any numbers churned out need to be taken with a large, 0 KCal pinch of salt. A 500 Kcal daily arithmetic error in quite possible. </p>\n"
}
] |
2016/08/22
|
[
"https://fitness.stackexchange.com/questions/31874",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23349/"
] |
31,885 |
<p>I am a skinny guy trying to gain weight. I stand <strong>6 ft (1.82m)</strong> tall and weigh <strong>53Kgs (116 lbs)</strong>. I am currently 23. It's been 4 months now and I have noticed little to no gain in weight. This pushes me down morally seeing that all my hard is going in vain.</p>
<p><strong>My Gym Routine</strong> -</p>
<p>Everyday I do one muscle i.e.</p>
<ul>
<li>Chest</li>
<li>Shoulder</li>
<li>Biceps/Triceps</li>
<li>Back</li>
</ul>
<p>I go to gym on weekdays in evening. (Want to go in morning but I just can't get up early.)</p>
<p><strong>Diet</strong> -
According to apps/calorie counter, I need 2500 calories every day. I try my best to reach up to that but I fail due my nature. I eat really slow. I have smaller appetite. I don't play much sports other than Snooker/Pool.
Initially I took weight gainer, which I realized was a big mistake. Now I recently switched to <em>ON Whey Protein</em>. I am planning to take two scoops/day. One in morning and one in evening (after gym).
Daily water intake is around 1-2L.</p>
<p><strong>Progress</strong> -
The only progress I have noticed is that initially I could do only 15 improper push ups which now is 45 proper pushups on daily basis. Similary I couldn't do pull ups at all, now I can atleast do 5 pullups.
There is a jump in weights which I lift as well but that is really minor jump. (Eg 4kg to 6kg dumb bell for bicep excercise)</p>
<p><strong>Concern -</strong> Little to no weight gain. I am not sure where am I going wrong with my above plan. I was expecting <em>some</em> weight gain at least. Even though I am not able to reach 2500 calorie benchmark, I feel there should be some gain here or there but no luck so far. </p>
<p>Not sure how to increase my appetite or how to increase the speed of my consumption. My stomach gets filled really fast.</p>
<p>EDIT - I am a vegetarian but I eat eggs. </p>
<p>Weight Details -
<a href="https://i.stack.imgur.com/afdOc.png" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/afdOc.png" alt="enter image description here"></a></p>
|
[
{
"answer_id": 31888,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>The only way of gaining weight in muscular terms is, is gradual increase in intensity and variation. Our body is very intelligent, to cope with the changes you want to do to it. One of the ways to get gain is to shock it. Shock it doesn't mean lifting 50lbs of added weight. Shocking it means doing compound training. Change in your routine. Also, pushing yourself off the limits. If you are doing 10 reps on 135 lbs, try doing 12 instead. Do leg workouts or various intensities often. Legs workout help in boosting testosterone levels.</p>\n\n<p>Your body just doesn't need protein, but vitamins, minerals, carbs and enough water, to be fully nourished. Above all, think positive and keep trying. Muscle building doesn't come up with instant gratification. It takes time, and above all patience and effort. </p>\n"
},
{
"answer_id": 31891,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 2,
"selected": false,
"text": "<p>You are lifting very light weights, so your body is not working hard enough to break down muscle. Because you are not working out heavily, your body will not need a lot of food to keep up with this, hence why you struggle to eat your calories. For example, when I take a week off and don't work out, I have a rather small (normal) appetite. When I work out heavy, I can never find enough food to satisfy my appetite.</p>\n\n<p>What I would recommend, start with <a href=\"http://stronglifts.com/\" rel=\"nofollow\">StrongLifts 5x5</a> or a similar beginner program. These programs are great beginner programs, they revolve around compound movements to use a lot of muscle and they take advantage of your \"noob gains.\" What you will be doing is slowly adding weight every time you workout a muscle group, starting exclusively with the bar. The early days are light, which allows you to practice form and then it picks up fairly quickly.</p>\n\n<p>Now, you're very skinny, so don't be scared of putting on <em>some</em> fat, if anything it'll help you maximize your gains. Follow the program to the letter, you may think early on that you can do more, but in the long run, it will affect your progress. Just stick to it. Always find a program that has been proven to work and stick to it.</p>\n"
},
{
"answer_id": 31894,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 4,
"selected": false,
"text": "<p>First of all, you're not working out the other half of your body...your legs. When you're a natural lifter (no anabolic supplements like 90% of the instagram and gym rat population), the most efficient way to grow is systematically, maybe even the only way. For those not using buckets of steroids, hypertrophy (muscle growth) is not a localized process. For the most part, given sufficient stimulus, muscle growth happens all over your body instead of in one teeny location. As such, doing work that stresses the whole body – putting a big load on the spine that the entire body must support – will cause more growth in your biceps than working the biceps directly. To put it another way, doing heavy trap-bar deadlifts will do more to make your arms bigger than doing curls. A popular rule of thumb in the lifting world states that in order to gain an inch of circumference on your arms, you need to gain about 15 pounds of muscle, and that's pretty much right. Otherwise you'd see guys walking around who trained nothing but biceps and, as a result, were inverse T-Rex types with huge arms and tiny little bodies. But you don't.So Curls Don't Work? Of course they do. A biceps-specific program will surely add some arm size as long as you're doing everything else right, but the results would generally pale in comparison to what you'd get if you did a program that was biased towards the deadlift or some other big, total body movement. Likewise, a biceps-specific program would help if you've been doing the big movements all along but need an area-specific catalyst. Steroids, however, make your whole body ultra-responsive to any kind of mechanical stress. If you're using sufficient quantities of steroids, anything works. All those body part-specific routines issued through countless bodybuilding mags \"written\" by bodybuilders did us all a huge disservice. They convinced many of us to concentrate on curls, kickbacks, shrugs, anterior delt raises, and leg extensions when we should have spent a lot of that time putting big systemic loads on our spine with compound movements.</p>\n\n<p>Now, that's not even really related to the question but I needed to rant. Your ACTUAL problem is, you're not eating enough. It's THAT simple. 2500 calories is just a guideline, a starting point, there's no cookie cutter calorie count to gain mass. If you're eating 2500 cals and you're not growing, ALL you need to do is up your calories, like I can't stress this enough, it is actually that simple...eat MORE, eat 3000 cals. If that doesn't work, eat 3500. </p>\n\n<p>If you're having trouble digesting like you say, then just add more liquids to your diet. Make a protein shake with 2 scoops of whey, a banana, cup of milk, peanut butter...that's already over 500 calories, you see where I'm going with this. </p>\n\n<p>And last, doing 15 reps won't do much for muscle growth, ESPECIALLY when you are natty. You need to be periodizing your training in order to take advantage of all the different kinds of hypertrophy stimilus possible. You need to add in a few weeks of heavy lifting on the compound movements, 5-6 sets of 3-6 reps. Then some pure bodybuilding work of 3-4 sets of 8-12 reps with moderate weights. Then you can do a week of light weights for 15 reps, but that's just for metabolic stress. If you want mass, stick to the 6-12 rep range and lift heavy. </p>\n"
},
{
"answer_id": 31895,
"author": "PoloHoleSet",
"author_id": 23233,
"author_profile": "https://fitness.stackexchange.com/users/23233",
"pm_score": 2,
"selected": false,
"text": "<p>I was skinny enough in my early adolescence that my biology teacher singled me out as someone who might fill out, but would never be muscular (talking about genetics). She was actually wrong about that, but that's besides the point.</p>\n\n<p>I added a lot of muscle when I changed my resistance training routine to one more focused on breaking down the muscles vs general fitness. </p>\n\n<p>Instead of doing one muscle group on a rotating basis per day, break it down so you cover them all in two sessions, then you'll be working each of the muscle groups more frequently than up to 1.75 times per week (if you work out every day and never miss). I did torso (chest, back, shoulders/neck) on one day, extremities (legs, arms) on the others.</p>\n\n<p>Depending on how much time you have, you should do a program that adds weight training in a way that will allow you to isolate and overload muscle groups. If you use free weights, there will be a self-consciousness hurdle to overcome as more experienced people will be moving bigger weights and will seem to know what they are doing. Don't worry about that. Most people who notice how much weight someone is moving will be inclined to respect that someone is trying to do it, more than worry about how much weight someone else is moving.</p>\n\n<p>Generally, heavier weights with lower reps are going to develop more muscle mass. Lighter weights at higher reps will improve strength, but will develop more performance over time (endurance), and that doesn't add as much mass.</p>\n\n<p>You don't have to go full-on body-builder, but check a body-building book out from the library and take note of some of the specific exercises, then adapt the sets and reps to fit what you want.</p>\n\n<p>Also, if you want to try out swimming, that heavily develops torso, arms and core because you're propelling yourself almost exclusively with the upper body, which is the opposite of how we normally get from point A to B. It will fill out your chest, shoulders, back (especially) and triceps. Learn proper technique, and then do interval training (shorter swims on specific time cycles) vs. just swimming continuously for a long period of time. Even as you get more fit and lose fat, when you swim, you tend to put on muscle mass. And regular, hard swims will make you hungry.</p>\n\n<p>Best of luck to you. In terms of general fitness exercises, make sure you do a pretty steady routine of warming up before lifting weights or doing resistance exercising, and static stretching afterwards. Maintaining flexibility is very important, for life in general. It's much easier to get earlier, or to maintain, than to try and get back if you lose it.</p>\n"
},
{
"answer_id": 31956,
"author": "ruslaniv",
"author_id": 18959,
"author_profile": "https://fitness.stackexchange.com/users/18959",
"pm_score": 2,
"selected": false,
"text": "<p>With your height of 1,82m and only 53 kg weight, your BMI is rather underweight. While this is not fit-for-all metric, it still can serve us a useful guideline for future improvements.</p>\n<p><a href=\"http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi-m.htm\" rel=\"nofollow noreferrer\">http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi-m.htm</a></p>\n<p>First of all you really need to sort out your diet. Since weight gain is only a function of caloric surplus [<a href=\"http://ajcn.nutrition.org/content/79/5/899S.full\" rel=\"nofollow noreferrer\">3</a>] you need to eat and eat a lot more then what your are doing now. Granted, with such a slim body frame you might need less calories than average, but still 2500 you are eating is just enough for maintenance for an average guy. There are several protocols available for gaining weight and ideally you want to put on lots of muscle and as little fat as possible - a so called "clean bulk". But in your case i think it is rather acceptable to do a "dirty bulk" where you basically eat whatever you want, as long as you eat A LOT.</p>\n<p>There is a lot of online calculators available where you can estimate your caloric maintenance level, i use this: <a href=\"http://users.telenet.be/WBtE/cunning.html\" rel=\"nofollow noreferrer\">http://users.telenet.be/WBtE/cunning.html</a></p>\n<p>In average you'd add 10% to your caloric maintenance and see how it works but you can be a lot more aggressive with your parameters.</p>\n<p>As far as supplements go, really all of your requirements (calories and nutrients) should be handled by natural foods. But considering that you are a vegetarian, supplementing creatin and protein is a feasible idea.</p>\n<blockquote>\n<p>The importance of supplemental creatine is elevated in vegetarian and vegan diets due to the elimination of creatine’s main dietary sources [<a href=\"https://examine.com/supplements/Creatine/\" rel=\"nofollow noreferrer\">1</a>]</p>\n<p>Protein powders can be from either animal sources or plant sources, it is generally advised for vegans and vegetarians to consider protein supplementation due to the chance that their diet may be subpar [<a href=\"https://examine.com/supplements/Protein+Supplement/\" rel=\"nofollow noreferrer\">2</a>]</p>\n</blockquote>\n<p>The second is you training program. Since 4 months is an absolute beginner level, really any physical activity involving work (as exertion of force to move objects) will result in muscle tissue breakdown and repair, which is the way your muscles grow. But unless i'm reading your workout log incorrectly you are working one muscle group per day with 5 consecutive exercises, which is really just a waste of time, since by the second or third exercise your muscles are so fatigued that you can't use the weights heavy enough to cause muscle tissue breakdown. It's more akin to bodybuilders hi volume pre-contest routine for "pump" and muscle definition.</p>\n<blockquote>\n<p>Ancillary exercises, which are by their nature inefficient isolation-type exercises, produce very slow progress. Anybody claiming rapid gains on triceps extensions or barbell curls is not utilizing particularly strict form and should be criticized for such foolishness [4]</p>\n</blockquote>\n<p>Anyway, like it was noted before, heavy compound lifts are your best friends for both size and strength - squats, bench presses, deadlifts, pullups, rows, etc. I have nothing against StrongLifts, but Starting Strength is my favourite.</p>\n<blockquote>\n<p>And since the best way to produce athletic improvement in novices is to increase strength, a program that increases total-body strength in a linear fashion is the best one for a novice athlete to use if he is to improve his performance the most in the shortest time possible [5]</p>\n</blockquote>\n<p>Again, since you are an absolute beginner, first several months should produce the most rapid gains in size and strength in your lifting career, given proper nutrition and proper training program. If you are not seeing any results think of it as a good sign though too, at least you managed to realize that what you are doing now is incorrect and thus must be changed.</p>\n<p><em>4 - M. Rippetoe "Starting Strength: Basic Barbell Training"</em></p>\n<p><em>5 - M. Rippetoe "Starting Strength: Basic Barbell Training"</em></p>\n<p>(PS: throughout the day i will try and add some links to proper sources and research material to support some of the claims, so it is not all broscience)</p>\n"
}
] |
2016/08/24
|
[
"https://fitness.stackexchange.com/questions/31885",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23331/"
] |
31,893 |
<p>I used to go to the gym regularly. Several years ago, for a combination of reasons, I stopped and the amount of exercise I was doing gradually declined to nothing.</p>
<p>I haven't returned to a gym, but have incorporated cycling into my daily life routine. During the week I cycle between 18 and 36 km most weekdays, depending on my schedule. I have been doing a combination of press-ups with various arm separation widths, sit-ups, and lifting of household objects, but with no strict routine.</p>
<p>I have a mostly vegetarian diet, but it is generally well balanced. I eat a lot, but my weight hasn't changed much over the past decade, even since stopping exercising. I seldom weigh myself, and have no scales, but whenever I do weigh myself it is usually pretty much the same weight. I'm not much of a fruit eater, but then again I haven't really got a taste for sweet things at all most of the time. I don't eat snacks regularly, and I don't drink much alcohol (but plenty of water).</p>
<p>Since starting exercising again I have seen all sorts of improvements, but my pectoral muscles, which were once fairly good, still seem flabby. I believe this is partly due to my posture, which is often criticised but causes me no pain or inconvenience, but not completely.</p>
<p>What can I do to firm up my pectoral muscles, preferably without any extra equipment or visits to a gym?</p>
|
[
{
"answer_id": 31888,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>The only way of gaining weight in muscular terms is, is gradual increase in intensity and variation. Our body is very intelligent, to cope with the changes you want to do to it. One of the ways to get gain is to shock it. Shock it doesn't mean lifting 50lbs of added weight. Shocking it means doing compound training. Change in your routine. Also, pushing yourself off the limits. If you are doing 10 reps on 135 lbs, try doing 12 instead. Do leg workouts or various intensities often. Legs workout help in boosting testosterone levels.</p>\n\n<p>Your body just doesn't need protein, but vitamins, minerals, carbs and enough water, to be fully nourished. Above all, think positive and keep trying. Muscle building doesn't come up with instant gratification. It takes time, and above all patience and effort. </p>\n"
},
{
"answer_id": 31891,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 2,
"selected": false,
"text": "<p>You are lifting very light weights, so your body is not working hard enough to break down muscle. Because you are not working out heavily, your body will not need a lot of food to keep up with this, hence why you struggle to eat your calories. For example, when I take a week off and don't work out, I have a rather small (normal) appetite. When I work out heavy, I can never find enough food to satisfy my appetite.</p>\n\n<p>What I would recommend, start with <a href=\"http://stronglifts.com/\" rel=\"nofollow\">StrongLifts 5x5</a> or a similar beginner program. These programs are great beginner programs, they revolve around compound movements to use a lot of muscle and they take advantage of your \"noob gains.\" What you will be doing is slowly adding weight every time you workout a muscle group, starting exclusively with the bar. The early days are light, which allows you to practice form and then it picks up fairly quickly.</p>\n\n<p>Now, you're very skinny, so don't be scared of putting on <em>some</em> fat, if anything it'll help you maximize your gains. Follow the program to the letter, you may think early on that you can do more, but in the long run, it will affect your progress. Just stick to it. Always find a program that has been proven to work and stick to it.</p>\n"
},
{
"answer_id": 31894,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 4,
"selected": false,
"text": "<p>First of all, you're not working out the other half of your body...your legs. When you're a natural lifter (no anabolic supplements like 90% of the instagram and gym rat population), the most efficient way to grow is systematically, maybe even the only way. For those not using buckets of steroids, hypertrophy (muscle growth) is not a localized process. For the most part, given sufficient stimulus, muscle growth happens all over your body instead of in one teeny location. As such, doing work that stresses the whole body – putting a big load on the spine that the entire body must support – will cause more growth in your biceps than working the biceps directly. To put it another way, doing heavy trap-bar deadlifts will do more to make your arms bigger than doing curls. A popular rule of thumb in the lifting world states that in order to gain an inch of circumference on your arms, you need to gain about 15 pounds of muscle, and that's pretty much right. Otherwise you'd see guys walking around who trained nothing but biceps and, as a result, were inverse T-Rex types with huge arms and tiny little bodies. But you don't.So Curls Don't Work? Of course they do. A biceps-specific program will surely add some arm size as long as you're doing everything else right, but the results would generally pale in comparison to what you'd get if you did a program that was biased towards the deadlift or some other big, total body movement. Likewise, a biceps-specific program would help if you've been doing the big movements all along but need an area-specific catalyst. Steroids, however, make your whole body ultra-responsive to any kind of mechanical stress. If you're using sufficient quantities of steroids, anything works. All those body part-specific routines issued through countless bodybuilding mags \"written\" by bodybuilders did us all a huge disservice. They convinced many of us to concentrate on curls, kickbacks, shrugs, anterior delt raises, and leg extensions when we should have spent a lot of that time putting big systemic loads on our spine with compound movements.</p>\n\n<p>Now, that's not even really related to the question but I needed to rant. Your ACTUAL problem is, you're not eating enough. It's THAT simple. 2500 calories is just a guideline, a starting point, there's no cookie cutter calorie count to gain mass. If you're eating 2500 cals and you're not growing, ALL you need to do is up your calories, like I can't stress this enough, it is actually that simple...eat MORE, eat 3000 cals. If that doesn't work, eat 3500. </p>\n\n<p>If you're having trouble digesting like you say, then just add more liquids to your diet. Make a protein shake with 2 scoops of whey, a banana, cup of milk, peanut butter...that's already over 500 calories, you see where I'm going with this. </p>\n\n<p>And last, doing 15 reps won't do much for muscle growth, ESPECIALLY when you are natty. You need to be periodizing your training in order to take advantage of all the different kinds of hypertrophy stimilus possible. You need to add in a few weeks of heavy lifting on the compound movements, 5-6 sets of 3-6 reps. Then some pure bodybuilding work of 3-4 sets of 8-12 reps with moderate weights. Then you can do a week of light weights for 15 reps, but that's just for metabolic stress. If you want mass, stick to the 6-12 rep range and lift heavy. </p>\n"
},
{
"answer_id": 31895,
"author": "PoloHoleSet",
"author_id": 23233,
"author_profile": "https://fitness.stackexchange.com/users/23233",
"pm_score": 2,
"selected": false,
"text": "<p>I was skinny enough in my early adolescence that my biology teacher singled me out as someone who might fill out, but would never be muscular (talking about genetics). She was actually wrong about that, but that's besides the point.</p>\n\n<p>I added a lot of muscle when I changed my resistance training routine to one more focused on breaking down the muscles vs general fitness. </p>\n\n<p>Instead of doing one muscle group on a rotating basis per day, break it down so you cover them all in two sessions, then you'll be working each of the muscle groups more frequently than up to 1.75 times per week (if you work out every day and never miss). I did torso (chest, back, shoulders/neck) on one day, extremities (legs, arms) on the others.</p>\n\n<p>Depending on how much time you have, you should do a program that adds weight training in a way that will allow you to isolate and overload muscle groups. If you use free weights, there will be a self-consciousness hurdle to overcome as more experienced people will be moving bigger weights and will seem to know what they are doing. Don't worry about that. Most people who notice how much weight someone is moving will be inclined to respect that someone is trying to do it, more than worry about how much weight someone else is moving.</p>\n\n<p>Generally, heavier weights with lower reps are going to develop more muscle mass. Lighter weights at higher reps will improve strength, but will develop more performance over time (endurance), and that doesn't add as much mass.</p>\n\n<p>You don't have to go full-on body-builder, but check a body-building book out from the library and take note of some of the specific exercises, then adapt the sets and reps to fit what you want.</p>\n\n<p>Also, if you want to try out swimming, that heavily develops torso, arms and core because you're propelling yourself almost exclusively with the upper body, which is the opposite of how we normally get from point A to B. It will fill out your chest, shoulders, back (especially) and triceps. Learn proper technique, and then do interval training (shorter swims on specific time cycles) vs. just swimming continuously for a long period of time. Even as you get more fit and lose fat, when you swim, you tend to put on muscle mass. And regular, hard swims will make you hungry.</p>\n\n<p>Best of luck to you. In terms of general fitness exercises, make sure you do a pretty steady routine of warming up before lifting weights or doing resistance exercising, and static stretching afterwards. Maintaining flexibility is very important, for life in general. It's much easier to get earlier, or to maintain, than to try and get back if you lose it.</p>\n"
},
{
"answer_id": 31956,
"author": "ruslaniv",
"author_id": 18959,
"author_profile": "https://fitness.stackexchange.com/users/18959",
"pm_score": 2,
"selected": false,
"text": "<p>With your height of 1,82m and only 53 kg weight, your BMI is rather underweight. While this is not fit-for-all metric, it still can serve us a useful guideline for future improvements.</p>\n<p><a href=\"http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi-m.htm\" rel=\"nofollow noreferrer\">http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmi-m.htm</a></p>\n<p>First of all you really need to sort out your diet. Since weight gain is only a function of caloric surplus [<a href=\"http://ajcn.nutrition.org/content/79/5/899S.full\" rel=\"nofollow noreferrer\">3</a>] you need to eat and eat a lot more then what your are doing now. Granted, with such a slim body frame you might need less calories than average, but still 2500 you are eating is just enough for maintenance for an average guy. There are several protocols available for gaining weight and ideally you want to put on lots of muscle and as little fat as possible - a so called "clean bulk". But in your case i think it is rather acceptable to do a "dirty bulk" where you basically eat whatever you want, as long as you eat A LOT.</p>\n<p>There is a lot of online calculators available where you can estimate your caloric maintenance level, i use this: <a href=\"http://users.telenet.be/WBtE/cunning.html\" rel=\"nofollow noreferrer\">http://users.telenet.be/WBtE/cunning.html</a></p>\n<p>In average you'd add 10% to your caloric maintenance and see how it works but you can be a lot more aggressive with your parameters.</p>\n<p>As far as supplements go, really all of your requirements (calories and nutrients) should be handled by natural foods. But considering that you are a vegetarian, supplementing creatin and protein is a feasible idea.</p>\n<blockquote>\n<p>The importance of supplemental creatine is elevated in vegetarian and vegan diets due to the elimination of creatine’s main dietary sources [<a href=\"https://examine.com/supplements/Creatine/\" rel=\"nofollow noreferrer\">1</a>]</p>\n<p>Protein powders can be from either animal sources or plant sources, it is generally advised for vegans and vegetarians to consider protein supplementation due to the chance that their diet may be subpar [<a href=\"https://examine.com/supplements/Protein+Supplement/\" rel=\"nofollow noreferrer\">2</a>]</p>\n</blockquote>\n<p>The second is you training program. Since 4 months is an absolute beginner level, really any physical activity involving work (as exertion of force to move objects) will result in muscle tissue breakdown and repair, which is the way your muscles grow. But unless i'm reading your workout log incorrectly you are working one muscle group per day with 5 consecutive exercises, which is really just a waste of time, since by the second or third exercise your muscles are so fatigued that you can't use the weights heavy enough to cause muscle tissue breakdown. It's more akin to bodybuilders hi volume pre-contest routine for "pump" and muscle definition.</p>\n<blockquote>\n<p>Ancillary exercises, which are by their nature inefficient isolation-type exercises, produce very slow progress. Anybody claiming rapid gains on triceps extensions or barbell curls is not utilizing particularly strict form and should be criticized for such foolishness [4]</p>\n</blockquote>\n<p>Anyway, like it was noted before, heavy compound lifts are your best friends for both size and strength - squats, bench presses, deadlifts, pullups, rows, etc. I have nothing against StrongLifts, but Starting Strength is my favourite.</p>\n<blockquote>\n<p>And since the best way to produce athletic improvement in novices is to increase strength, a program that increases total-body strength in a linear fashion is the best one for a novice athlete to use if he is to improve his performance the most in the shortest time possible [5]</p>\n</blockquote>\n<p>Again, since you are an absolute beginner, first several months should produce the most rapid gains in size and strength in your lifting career, given proper nutrition and proper training program. If you are not seeing any results think of it as a good sign though too, at least you managed to realize that what you are doing now is incorrect and thus must be changed.</p>\n<p><em>4 - M. Rippetoe "Starting Strength: Basic Barbell Training"</em></p>\n<p><em>5 - M. Rippetoe "Starting Strength: Basic Barbell Training"</em></p>\n<p>(PS: throughout the day i will try and add some links to proper sources and research material to support some of the claims, so it is not all broscience)</p>\n"
}
] |
2016/08/25
|
[
"https://fitness.stackexchange.com/questions/31893",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23371/"
] |
31,900 |
<p><a href="http://startingstrength.com/article/who_wants_to_be_a_novice_you_do#.Uk2wDmSieLg" rel="nofollow">http://startingstrength.com/article/who_wants_to_be_a_novice_you_do#.Uk2wDmSieLg</a></p>
<blockquote>
<p>The deadlift uses only ONE heavy set. ONE. Really. Sets-across deadlifts do not work, because for the deadlift more is not better. Trust me on this.</p>
</blockquote>
<p>Why does he recommend to do only one set? Does this only work for novices?</p>
|
[
{
"answer_id": 31901,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>Different instructors would say different things when it comes to lifting. Heavy is subjective. What's heavy for me, may not be heavy for you. It make have worked for the author, but may not work for others. That's why some people take years knowing their own body's response to various exercise routines before sticking to any. Having said that, may be he's concerned, about injuries. If not, I don't see why it should be a problem if someone can do more. </p>\n"
},
{
"answer_id": 31904,
"author": "Dnice",
"author_id": 23382,
"author_profile": "https://fitness.stackexchange.com/users/23382",
"pm_score": 0,
"selected": false,
"text": "<p>All research pretty much agrees that to build muscle you need to stress the muscle to fatigue. There are a number of techniques to achieve this. Some like a 1 set to fatigue some even like a 1 rep-max to fatigue. Most people find it easier mentally to go the several sets of a number of reps at lower weights. Which one is best? Short answers is the one that works for you.</p>\n"
},
{
"answer_id": 31906,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 1,
"selected": false,
"text": "<p>I'm not sure why Starting Strength says to do only 1 set specifically, but StrongLifts 5x5 has an explanation and it might answer your question. The basics of it is that Deadlifts works a lot of the same muscles as your Squats and are very exhausting on your Central Nervous System (CNS)</p>\n\n<p><a href=\"http://stronglifts.com/5x5/#Deadlift\" rel=\"nofollow\">StrongLifts: Why only 1×5 Deadlifts, not 5×5?</a></p>\n\n<blockquote>\n <p>Deadlift is only one set of five reps instead of five sets of five like the other StrongLifts 5×5 exercises. This is because Deadlifts take more out of you.Here’s why: </p>\n \n <ul>\n <li>Deadlifts has each rep starting from a dead stop </li>\n <li>Deadlift uses more muscles than any other exercise </li>\n <li>Deadlift allows you to lift heavier weights than other exercises</li>\n </ul>\n</blockquote>\n\n<p>And</p>\n\n<blockquote>\n <p>Keep in mind Squats and Deadlifts work similar muscles. Getting stronger at Squats will get you stronger at Deadlifts. You rarely need more than one set of five reps to increase your Deadlift to 180kg (400lb).</p>\n</blockquote>\n"
}
] |
2016/08/26
|
[
"https://fitness.stackexchange.com/questions/31900",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18442/"
] |
31,902 |
<p>Motivated by
<a href="https://fitness.stackexchange.com/questions/872/is-it-healthy-to-exercise-a-muscle-when-its-still-sore">this thread</a>
I wonder if it is beneficial to trade less volume for less rest days.
Currently I workout three times a week, every day two muscle groups. For example, wednesday is my chest day with 3 exercises 4x10 reps per exercise and one week rest. What is different to doing only 2 exercises but with only 4-5 days rest instead of 7 ? </p>
<p>Note that I only took me as an example, I am not looking for personal advice.</p>
|
[
{
"answer_id": 31905,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 0,
"selected": false,
"text": "<p>When you work out, the 2 days following to this your muscles will be recovering, after that you don´t have any extra gain from \"resting\" that muscle.</p>\n\n<p>You're better off doing less volume per work out, and train a muscle group twice a week, than doing more volume and working the muscle group once a week. I'll give an example:</p>\n\n<p>Train once a week:\nYou might do 5 different exercises for chest, the last 2 or 3 exercises will probably not be as efficient because your muscles are already very exhausted. After 2 days of rest, your chest is basically recovered, the next 5 days don't do anything for you.</p>\n\n<p>Train twice a week:\nYou will do 2 or 3 different exercises for chest, you'll be able to execute every exercise to it's fullest potential, making your work out more efficient. After 2 days, your chest will be recovered, and you will hit your chest again.</p>\n\n<p>What I do is:</p>\n\n<p><strong>Monday</strong>: Chest, Biceps, legs, mid-abs</p>\n\n<p><strong>Tuesday</strong>: Back, shoulders, triceps, side-abs</p>\n\n<p><strong>Wednesday</strong>: Rest</p>\n\n<p><strong>Thursday</strong>: Chest, Biceps, legs, mid-abs</p>\n\n<p><strong>Friday</strong>: Back, shoulders, triceps, side-abs</p>\n\n<p><strong>Weekend</strong>: Rest</p>\n\n<p>Note: Your chest might be a bit sore when you go for the second workout of the week, but as stated in the post you linked to, that's perfectly normal.</p>\n"
},
{
"answer_id": 31909,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<blockquote>\n <p>...I wonder if it is beneficial to trade less volume for less rest\n days.</p>\n</blockquote>\n\n<p>These types of questions inevitably generate lots of opinion based responses. And that's because there's really no right or wrong answer (from current research). The way each of us responds to training stimulus and our recovery ability is going to vary from individual to individual. Removing recovery days will tax the ability to recover for the next session. That's not to say it can't be done. It surely requires an understanding of the <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/19691366\" rel=\"nofollow\">training response</a>. The “Holy Grail” of fitness training and making gains is to determine and understand what it is that works for each of us. <strong>Individually</strong>.</p>\n\n<p>A frequent stumbling block to many exercisers is the dreaded “plateau”. Varying sets, reps, <strong>volume</strong>, <strong>rest days</strong>, etc. can be effective response since it forces your body to adapt to a newer training regimen. The type of adjustment is typically determined by your personal fitness goals. Additionally, on an individual basis, some muscles may respond differently to increased volume. For example, I may be able to handle an additional leg day while you may not.</p>\n\n<p>A valid approach would be to try less volume in favor of less rest days and see what gains, if any, occur. Keeping accurate sets/reps/weight records should provide the answer to your question.</p>\n"
},
{
"answer_id": 31910,
"author": "Milo Martinovich",
"author_id": 23327,
"author_profile": "https://fitness.stackexchange.com/users/23327",
"pm_score": 0,
"selected": false,
"text": "<p>In terms of maximizing protein synthesis, you should train each muscle every 36 hours, since MPS is back to baseline after 36 hours. So, every other day training is \"optimal\", although joints and connective tissue need recovery too. I usually stick with two training sessions per muscle group per week to have a balance of great recovery and increased muscle protein synthesis beyond training each muscle once a week. As for training volume, a study showed similar muscle hypertrophy from 9 sets to failure in a week versus 21 sets to failure for a muscle group, so more doesn't always mean better.</p>\n\n<p>Reference: <a href=\"http://mmfitstrong.com/maximizing-protein-synthesis-part-1/\" rel=\"nofollow\">http://mmfitstrong.com/maximizing-protein-synthesis-part-1/</a> (personal site)</p>\n"
}
] |
2016/08/26
|
[
"https://fitness.stackexchange.com/questions/31902",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18442/"
] |
31,907 |
<p>I've been digging and digging at this and am finding all the information completely overwhelming. I want to get to the point where I can dependably run 3-4x per week, for about 6-8km. Since starting about 2 months ago, I've been bonking (maxing out) at about 3km every second or third run. We're not talking about marathon training here — I'm bonking about 3km!
I ran twice this week, one 6km and one bonk at 3km, under extremely similar conditions. Let's look at the differences:</p>
<p>A TALE OF TWO RUNS</p>
<p>Good run: </p>
<ol>
<li>Supper: big salad + chicken/mozza ravioli </li>
<li>Pace between 5:35-6min/km (great for me) </li>
<li>Run at 9pm 4. Almost all downhill till about 4km</li>
</ol>
<p>Awful run: </p>
<ol>
<li>Supper: fish tacos with rice and beans and avocado </li>
<li>Pace between 5:35-6 to start </li>
<li>Run at 9pm </li>
<li>Slight hill at 1.5km </li>
<li>Complete bonko at 3km. </li>
</ol>
<p>These runs are so frustratingly similar I can't get to the bottom of it. My current thought is the extra exertion on the hill does me in? That's the only real variable between each day.
My next few runs, I'm going to see if I can avoid all hills and stick religiously to a 6min/km pace.</p>
<p>Any other ideas? This is getting really frustrating. My goal was to do 6km last night, but at 3km I thought I was going to have to lie down on the ground ( and die ).
Thanks all!</p>
<p>[ UPDATE ]</p>
<p>Hey all!</p>
<p>Turns out the advice given below is pretty good. I was doing a few things way wrong: I was running fast as much as possible, I was not being careful on hills, and I wasn't watching my breath/heart rate...etc...</p>
<p>My current plan:</p>
<p>Since I figured out that my NikeWatch does intervals, I've set my watch to 3:1 walk:run. I'm going to stick to that for a few weeks, then move to 4:1, then 5:1 etc etc...I'm being ultra careful on hills (often I'll just walk rather than let my heart rate jump up too high), and I'm also being really careful about my pace overall. I'm generally trying to stick to above 6min/km. </p>
<p>In short, I'm trying to just go slow. In doing that, I haven't had a single bonk in about 2 weeks now. Thanks a lot for the replies here, really appreciate the time! </p>
|
[
{
"answer_id": 31905,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 0,
"selected": false,
"text": "<p>When you work out, the 2 days following to this your muscles will be recovering, after that you don´t have any extra gain from \"resting\" that muscle.</p>\n\n<p>You're better off doing less volume per work out, and train a muscle group twice a week, than doing more volume and working the muscle group once a week. I'll give an example:</p>\n\n<p>Train once a week:\nYou might do 5 different exercises for chest, the last 2 or 3 exercises will probably not be as efficient because your muscles are already very exhausted. After 2 days of rest, your chest is basically recovered, the next 5 days don't do anything for you.</p>\n\n<p>Train twice a week:\nYou will do 2 or 3 different exercises for chest, you'll be able to execute every exercise to it's fullest potential, making your work out more efficient. After 2 days, your chest will be recovered, and you will hit your chest again.</p>\n\n<p>What I do is:</p>\n\n<p><strong>Monday</strong>: Chest, Biceps, legs, mid-abs</p>\n\n<p><strong>Tuesday</strong>: Back, shoulders, triceps, side-abs</p>\n\n<p><strong>Wednesday</strong>: Rest</p>\n\n<p><strong>Thursday</strong>: Chest, Biceps, legs, mid-abs</p>\n\n<p><strong>Friday</strong>: Back, shoulders, triceps, side-abs</p>\n\n<p><strong>Weekend</strong>: Rest</p>\n\n<p>Note: Your chest might be a bit sore when you go for the second workout of the week, but as stated in the post you linked to, that's perfectly normal.</p>\n"
},
{
"answer_id": 31909,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<blockquote>\n <p>...I wonder if it is beneficial to trade less volume for less rest\n days.</p>\n</blockquote>\n\n<p>These types of questions inevitably generate lots of opinion based responses. And that's because there's really no right or wrong answer (from current research). The way each of us responds to training stimulus and our recovery ability is going to vary from individual to individual. Removing recovery days will tax the ability to recover for the next session. That's not to say it can't be done. It surely requires an understanding of the <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/19691366\" rel=\"nofollow\">training response</a>. The “Holy Grail” of fitness training and making gains is to determine and understand what it is that works for each of us. <strong>Individually</strong>.</p>\n\n<p>A frequent stumbling block to many exercisers is the dreaded “plateau”. Varying sets, reps, <strong>volume</strong>, <strong>rest days</strong>, etc. can be effective response since it forces your body to adapt to a newer training regimen. The type of adjustment is typically determined by your personal fitness goals. Additionally, on an individual basis, some muscles may respond differently to increased volume. For example, I may be able to handle an additional leg day while you may not.</p>\n\n<p>A valid approach would be to try less volume in favor of less rest days and see what gains, if any, occur. Keeping accurate sets/reps/weight records should provide the answer to your question.</p>\n"
},
{
"answer_id": 31910,
"author": "Milo Martinovich",
"author_id": 23327,
"author_profile": "https://fitness.stackexchange.com/users/23327",
"pm_score": 0,
"selected": false,
"text": "<p>In terms of maximizing protein synthesis, you should train each muscle every 36 hours, since MPS is back to baseline after 36 hours. So, every other day training is \"optimal\", although joints and connective tissue need recovery too. I usually stick with two training sessions per muscle group per week to have a balance of great recovery and increased muscle protein synthesis beyond training each muscle once a week. As for training volume, a study showed similar muscle hypertrophy from 9 sets to failure in a week versus 21 sets to failure for a muscle group, so more doesn't always mean better.</p>\n\n<p>Reference: <a href=\"http://mmfitstrong.com/maximizing-protein-synthesis-part-1/\" rel=\"nofollow\">http://mmfitstrong.com/maximizing-protein-synthesis-part-1/</a> (personal site)</p>\n"
}
] |
2016/08/26
|
[
"https://fitness.stackexchange.com/questions/31907",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/4483/"
] |
31,919 |
<p>What is the fastest way of building massive biceps?
I weigh 75kg. I am5 '11'' tall. I take 150gms of proteins. I do 5 sets of barbell and dumbell curls each. My biceps currently is 14 inches. I work out my biceps thrice a week . I gradually increase the weight of barbells(7.5-12.5kgs) and dumbells (10-20kgs).
What else can be and needs to be done?</p>
<p>Please help.</p>
|
[
{
"answer_id": 31905,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 0,
"selected": false,
"text": "<p>When you work out, the 2 days following to this your muscles will be recovering, after that you don´t have any extra gain from \"resting\" that muscle.</p>\n\n<p>You're better off doing less volume per work out, and train a muscle group twice a week, than doing more volume and working the muscle group once a week. I'll give an example:</p>\n\n<p>Train once a week:\nYou might do 5 different exercises for chest, the last 2 or 3 exercises will probably not be as efficient because your muscles are already very exhausted. After 2 days of rest, your chest is basically recovered, the next 5 days don't do anything for you.</p>\n\n<p>Train twice a week:\nYou will do 2 or 3 different exercises for chest, you'll be able to execute every exercise to it's fullest potential, making your work out more efficient. After 2 days, your chest will be recovered, and you will hit your chest again.</p>\n\n<p>What I do is:</p>\n\n<p><strong>Monday</strong>: Chest, Biceps, legs, mid-abs</p>\n\n<p><strong>Tuesday</strong>: Back, shoulders, triceps, side-abs</p>\n\n<p><strong>Wednesday</strong>: Rest</p>\n\n<p><strong>Thursday</strong>: Chest, Biceps, legs, mid-abs</p>\n\n<p><strong>Friday</strong>: Back, shoulders, triceps, side-abs</p>\n\n<p><strong>Weekend</strong>: Rest</p>\n\n<p>Note: Your chest might be a bit sore when you go for the second workout of the week, but as stated in the post you linked to, that's perfectly normal.</p>\n"
},
{
"answer_id": 31909,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<blockquote>\n <p>...I wonder if it is beneficial to trade less volume for less rest\n days.</p>\n</blockquote>\n\n<p>These types of questions inevitably generate lots of opinion based responses. And that's because there's really no right or wrong answer (from current research). The way each of us responds to training stimulus and our recovery ability is going to vary from individual to individual. Removing recovery days will tax the ability to recover for the next session. That's not to say it can't be done. It surely requires an understanding of the <a href=\"http://www.ncbi.nlm.nih.gov/pubmed/19691366\" rel=\"nofollow\">training response</a>. The “Holy Grail” of fitness training and making gains is to determine and understand what it is that works for each of us. <strong>Individually</strong>.</p>\n\n<p>A frequent stumbling block to many exercisers is the dreaded “plateau”. Varying sets, reps, <strong>volume</strong>, <strong>rest days</strong>, etc. can be effective response since it forces your body to adapt to a newer training regimen. The type of adjustment is typically determined by your personal fitness goals. Additionally, on an individual basis, some muscles may respond differently to increased volume. For example, I may be able to handle an additional leg day while you may not.</p>\n\n<p>A valid approach would be to try less volume in favor of less rest days and see what gains, if any, occur. Keeping accurate sets/reps/weight records should provide the answer to your question.</p>\n"
},
{
"answer_id": 31910,
"author": "Milo Martinovich",
"author_id": 23327,
"author_profile": "https://fitness.stackexchange.com/users/23327",
"pm_score": 0,
"selected": false,
"text": "<p>In terms of maximizing protein synthesis, you should train each muscle every 36 hours, since MPS is back to baseline after 36 hours. So, every other day training is \"optimal\", although joints and connective tissue need recovery too. I usually stick with two training sessions per muscle group per week to have a balance of great recovery and increased muscle protein synthesis beyond training each muscle once a week. As for training volume, a study showed similar muscle hypertrophy from 9 sets to failure in a week versus 21 sets to failure for a muscle group, so more doesn't always mean better.</p>\n\n<p>Reference: <a href=\"http://mmfitstrong.com/maximizing-protein-synthesis-part-1/\" rel=\"nofollow\">http://mmfitstrong.com/maximizing-protein-synthesis-part-1/</a> (personal site)</p>\n"
}
] |
2016/08/27
|
[
"https://fitness.stackexchange.com/questions/31919",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23387/"
] |
31,930 |
<p>a fitness beginner here. Hopefully someone can share some alternatives on cardio training for a skinny person? </p>
<p>For some background, I can commit to hit the gym at least 2-3 times a week. I have ectomorph body-type, which means I have high metabolism and lose weight very easily. My goal is having the stamina to play casual basketball game without panting too much, or running consistently on 5K. I have been jogging for about 4-5K once a week for 3 months, because I am afraid to lose too much calories if I ran too often. I do not really feel any improvement on my stamina, every jogging still feels as tiring as before. </p>
<p>Should I keep this pace? Or do jogging more often like 2x a week and increase my daily calorie intake? Thanks in advance!</p>
|
[
{
"answer_id": 31931,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<blockquote>\n <p>I have ectomorph body-type</p>\n</blockquote>\n\n<p>The somatotypes is a very old theory, and one that has been under a lot of scrutiny in the actual scientific environments. It is deemed suggestive, but not conclusive.</p>\n\n<p>But that said, I understand what you mean when you say you are ectomorph, so if nothing else, at least it serves as a starting point for this conversation.</p>\n\n<blockquote>\n <p>which means I have high metabolism</p>\n</blockquote>\n\n<p>That's the wrong interpretation. The reason why \"ectomorphic\" people have a hard time gaining weight, is not because they have a high metabolism, it's because they have a <strong>low appetite</strong>.</p>\n\n<p>You're simply not eating enough.</p>\n\n<p>And I know what you're going to say.</p>\n\n<p>\"Dude, when we have tacos I eat like 6 huge shells and chug a litre of coke. My appetite is huge!\"</p>\n\n<p>But this simply boils down to the fact that your appetite isn't measured by your largest meal of the week. It is measured by how much you eat overall during the course of a week. Hell, even that is too short.</p>\n\n<p>Instead of looking at how much you eat in a day (which can vary by large percentages), you should be looking at how much you eat in a month. Because when you eat super-huge meals one day, you'll just be eating less the next couple days, and you're back where you started.</p>\n\n<p>At the end of the day, if you want to gain weight, you have to eat more calories than you spend over any given period of time, preferably measured over a week or longer.</p>\n\n<p>On the same coin, if you want to keep your current weight, you need to consume and spend equal amounts of calories.</p>\n\n<blockquote>\n <p>and lose weight very easily</p>\n</blockquote>\n\n<p>Yeah, that's fair enough. But don't blame your metabolism. Blame your appetite.</p>\n\n<p>Remember, it's not supposed to be easy to gain/lose weight, when your body type dictates something else.</p>\n\n<p>You know that fat people have a hard time losing weight because their appetite is big. Skinny people have the same, but opposite problem. And if it were easy to change it, we'd all be ripped.</p>\n\n<p><strong>To answer the question</strong></p>\n\n<blockquote>\n <p>How to improve stamina without burning too much calories?</p>\n</blockquote>\n\n<p>You're asking the wrong question. Instead of being worried about burning too much calories, you should be worried about how little you're eating.</p>\n\n<p>You should be doing all the cardio you can muster, and then you should be eating enough to sustain yourself. That's all there is to it.</p>\n\n<p>And again, I know it's not simple because you don't have the appetite to keep eating, but that's simply the problem you're going to have to deal with.</p>\n\n<p>For fat people to lose weight, they have to refrain from eating when they're hungry.</p>\n\n<p>For skinny people to gain weight, they have to eat when they're <em>not</em> hungry.</p>\n\n<p>And if you want to change your weight, or stay where you are, that's the problem you have to deal with.</p>\n"
},
{
"answer_id": 31946,
"author": "Alexey Kamenskiy",
"author_id": 15806,
"author_profile": "https://fitness.stackexchange.com/users/15806",
"pm_score": 1,
"selected": false,
"text": "<p>Adding to what Alec has said. You mention feeling same tired after running once a week.</p>\n\n<p>To see the improvement in cardio you need to run at least 45 minutes (not the distance) for at least 3 times a week. </p>\n\n<p>That of course in turn will increase your calorie burned weekly. Which you should cover by eating more.</p>\n\n<p>But remember that just eating more may not be right statement. If you are looking to increase stamina all you are saying you want your muscles to be stronger and have more endurance (that includes your heart which is also a muscle). Saying that - eat more protein rich food - meat, eggs, milk etc.</p>\n\n<p><code>UPD:</code> Also just running with comfortable speed is not going to increase your stamina and show you good results. <strong>To actually see improvements you need to run above comfortable speed</strong>. In running, with pushing your limits and having sufficient nutrition (to restore what you burned and have enough material for muscles to recover from stress) you will see improvements in less than a month. But this comes with a big fat <strong>WARNING</strong>, you need to make sure that you have no heart issues before you try to push your limits.</p>\n"
}
] |
2016/08/29
|
[
"https://fitness.stackexchange.com/questions/31930",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23406/"
] |
31,940 |
<p>In the last month I started a diet. I ate about 1500 calories daily and every second day I used to workout for about 45 minutes. My daily work is in front of computers, so I barely move at work. However, I was walking to work every day (30 mints) and returning home walking as well (30 mints). However, by the end of the month I only lost about 1 KGs and that was too frustrating. I need to note that on the weekend I wasn't exercising. So now I decided to make my diet stricter, but I have no idea why the previous plan didn't work well.</p>
<p>I just want to recap on my previous diet:</p>
<p>1- workout 3 times a week: Monday, Wed, Friday. I used to warm up using this workout: <a href="https://www.youtube.com/watch?v=R0mMyV5OtcM" rel="nofollow">https://www.youtube.com/watch?v=R0mMyV5OtcM</a> I used to do this twice to warm up. After the warm up: I do push ups 3 sets, each 12 reps. Then crunches also 3 sets 12 reps. Then Squats 3 sets 12 reps, and finally dumbbells lat-pulldown. I used to do two exercises at the same time, but different muscles, eg. Crunches and lat-pulldown. The entire workout took about 45 minutes. Also I walk 1 hour everyday as my daily trip to work.</p>
<p>2- I used to eat around 1500 calories daily. Breakfast: 2 pieces of toasts with some cheese + protein shake (one scoop). Lunch: around 900 calories. Dinner: 2 pieces of toasts with some cheese + protein shake (one scoop). I also ate a banana at work.</p>
<p>3- Results: lost only 1 KG.</p>
<p><strong>Thus now I decided to make it stricter as the following</strong>:</p>
<p>1- Workout 6 times a week: one day my weight lifting workout, the second day walking and burn 500 calories. I will have only Sunday as a rest day.</p>
<p>2- I will eat similar to above, but I will skip toasts at the dinner and only have the protein shake.</p>
<p><strong>My questions are the following</strong>:</p>
<p>1- is my new strict diet healthy?</p>
<p>2- If I stick to only eating 1500 calories a day and then burn 500 calories everyday, is that also healthy and ok?</p>
<p>3- can you estimate how much calories does my workout that I described burn? Because I feel that I don't burn much. I don't end up sweating as I do when I walk for 2 hours for example. I feel like I only burn 100 calories with it.</p>
|
[
{
"answer_id": 31931,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<blockquote>\n <p>I have ectomorph body-type</p>\n</blockquote>\n\n<p>The somatotypes is a very old theory, and one that has been under a lot of scrutiny in the actual scientific environments. It is deemed suggestive, but not conclusive.</p>\n\n<p>But that said, I understand what you mean when you say you are ectomorph, so if nothing else, at least it serves as a starting point for this conversation.</p>\n\n<blockquote>\n <p>which means I have high metabolism</p>\n</blockquote>\n\n<p>That's the wrong interpretation. The reason why \"ectomorphic\" people have a hard time gaining weight, is not because they have a high metabolism, it's because they have a <strong>low appetite</strong>.</p>\n\n<p>You're simply not eating enough.</p>\n\n<p>And I know what you're going to say.</p>\n\n<p>\"Dude, when we have tacos I eat like 6 huge shells and chug a litre of coke. My appetite is huge!\"</p>\n\n<p>But this simply boils down to the fact that your appetite isn't measured by your largest meal of the week. It is measured by how much you eat overall during the course of a week. Hell, even that is too short.</p>\n\n<p>Instead of looking at how much you eat in a day (which can vary by large percentages), you should be looking at how much you eat in a month. Because when you eat super-huge meals one day, you'll just be eating less the next couple days, and you're back where you started.</p>\n\n<p>At the end of the day, if you want to gain weight, you have to eat more calories than you spend over any given period of time, preferably measured over a week or longer.</p>\n\n<p>On the same coin, if you want to keep your current weight, you need to consume and spend equal amounts of calories.</p>\n\n<blockquote>\n <p>and lose weight very easily</p>\n</blockquote>\n\n<p>Yeah, that's fair enough. But don't blame your metabolism. Blame your appetite.</p>\n\n<p>Remember, it's not supposed to be easy to gain/lose weight, when your body type dictates something else.</p>\n\n<p>You know that fat people have a hard time losing weight because their appetite is big. Skinny people have the same, but opposite problem. And if it were easy to change it, we'd all be ripped.</p>\n\n<p><strong>To answer the question</strong></p>\n\n<blockquote>\n <p>How to improve stamina without burning too much calories?</p>\n</blockquote>\n\n<p>You're asking the wrong question. Instead of being worried about burning too much calories, you should be worried about how little you're eating.</p>\n\n<p>You should be doing all the cardio you can muster, and then you should be eating enough to sustain yourself. That's all there is to it.</p>\n\n<p>And again, I know it's not simple because you don't have the appetite to keep eating, but that's simply the problem you're going to have to deal with.</p>\n\n<p>For fat people to lose weight, they have to refrain from eating when they're hungry.</p>\n\n<p>For skinny people to gain weight, they have to eat when they're <em>not</em> hungry.</p>\n\n<p>And if you want to change your weight, or stay where you are, that's the problem you have to deal with.</p>\n"
},
{
"answer_id": 31946,
"author": "Alexey Kamenskiy",
"author_id": 15806,
"author_profile": "https://fitness.stackexchange.com/users/15806",
"pm_score": 1,
"selected": false,
"text": "<p>Adding to what Alec has said. You mention feeling same tired after running once a week.</p>\n\n<p>To see the improvement in cardio you need to run at least 45 minutes (not the distance) for at least 3 times a week. </p>\n\n<p>That of course in turn will increase your calorie burned weekly. Which you should cover by eating more.</p>\n\n<p>But remember that just eating more may not be right statement. If you are looking to increase stamina all you are saying you want your muscles to be stronger and have more endurance (that includes your heart which is also a muscle). Saying that - eat more protein rich food - meat, eggs, milk etc.</p>\n\n<p><code>UPD:</code> Also just running with comfortable speed is not going to increase your stamina and show you good results. <strong>To actually see improvements you need to run above comfortable speed</strong>. In running, with pushing your limits and having sufficient nutrition (to restore what you burned and have enough material for muscles to recover from stress) you will see improvements in less than a month. But this comes with a big fat <strong>WARNING</strong>, you need to make sure that you have no heart issues before you try to push your limits.</p>\n"
}
] |
2016/08/29
|
[
"https://fitness.stackexchange.com/questions/31940",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/7883/"
] |
31,941 |
<p>I am a beginner looking for advice on how to practice for a 5k run. </p>
<p>For some background, I finished my last 5k in 35 minutes because I ran out of breath easily. I played basketball (for fun) and work out 2x a week, but since that 5k I realized how bad my stamina is. My goal is to be able to run a 5k within 20-25 minutes for starter.
I have been jogging once a week: 2.5k jogging, then having a short rest, then doing another 2.5k jogging. This routine has been continued for about 3 months, but I do not feel my stamina or endurance improved a little bit - even my heel and ankle ached a bit during each practice. Do I need to run more often, like 2-3x a week? I assume the pain will go away once I do practice more often?</p>
<p>If anyone has a training plan that works for him/her, please kindly share it here. Also, when would be appropriate to expect an improvement? Thanks in advance!</p>
|
[
{
"answer_id": 31944,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 3,
"selected": true,
"text": "<p>Stamina gets built over time, and that time varies for everyone. Jogging and running are 2 different things. All you need to do is break down your goals and achieve it in fragments. Start with a 1k run, and try finish it in 6 minutes and do it below 5. go for 2 k and try doing it below 10. Likewise, build up till you do that 5 in 25 and then work on reducing time further. Let your body get used to something first and then move on to next level. Now it seems like you are in a course of breaking it. Don't do that. Take a slow and gradual approach and east healthy. Practice jumping ropes and do some leg exercises like raises, lunges etc to strengthen your leg muscles. Best wishes.</p>\n"
},
{
"answer_id": 31948,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>The same way you would have built up your first 5k jog, using intervals.</p>\n\n<p>'Jogging' would be your 5k-in-35-min pace</p>\n\n<p>'Running' would be your 5k-in-20-min pace</p>\n\n<p>Start with a 4min jog, 1min run, 4min jog, 1 min run...etc. (repeat until you complete the 5k)</p>\n\n<p>Once that is comfortable then increase the run time by 1 minute and/or decrease the jog time by 1 minute. Repeat until you can do the whole thing at a 'run'.</p>\n"
}
] |
2016/08/30
|
[
"https://fitness.stackexchange.com/questions/31941",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23406/"
] |
31,953 |
<p>How often one must work out in a week to get maximum from it? Is it ok to workout seven days a week.
What should be the duration of rest between two workouts?
what is the amount of sleep required during workout? Does sleeping for more than 8hours help?
Does duration of workout depend on how much heavy weight you lift?</p>
|
[
{
"answer_id": 31944,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 3,
"selected": true,
"text": "<p>Stamina gets built over time, and that time varies for everyone. Jogging and running are 2 different things. All you need to do is break down your goals and achieve it in fragments. Start with a 1k run, and try finish it in 6 minutes and do it below 5. go for 2 k and try doing it below 10. Likewise, build up till you do that 5 in 25 and then work on reducing time further. Let your body get used to something first and then move on to next level. Now it seems like you are in a course of breaking it. Don't do that. Take a slow and gradual approach and east healthy. Practice jumping ropes and do some leg exercises like raises, lunges etc to strengthen your leg muscles. Best wishes.</p>\n"
},
{
"answer_id": 31948,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>The same way you would have built up your first 5k jog, using intervals.</p>\n\n<p>'Jogging' would be your 5k-in-35-min pace</p>\n\n<p>'Running' would be your 5k-in-20-min pace</p>\n\n<p>Start with a 4min jog, 1min run, 4min jog, 1 min run...etc. (repeat until you complete the 5k)</p>\n\n<p>Once that is comfortable then increase the run time by 1 minute and/or decrease the jog time by 1 minute. Repeat until you can do the whole thing at a 'run'.</p>\n"
}
] |
2016/08/30
|
[
"https://fitness.stackexchange.com/questions/31953",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23387/"
] |
31,960 |
<p>I lift weights 2-3 days a week, spread as evenly as possible throughout the week.</p>
<p>Saturday is my "do nothing productive day" which helps me stop burning out (this actually really helps me stay disciplined as I know there will be a light/release at the end of the tunnel).</p>
<p>E.g. I do no work (as in my job's work), don't gym, will read a book/watch a movie, check my facebook, let myself eat junk food (note I do not end up eating <em>too much</em> more calories, I just end up substituting something unhealthy for lunch or dinner), and just generally lounge about.</p>
<p>My question is: <strong>should my unhealthy eating day be on a day I lift or not?</strong></p>
<p>What I am wondering is</p>
<ol>
<li>Situation 1: I eat junk food and a slight calorie excess on lifting day, once a week</li>
<li>Situation 2: I eat junk food and a slight calorie excess on non-lifting day, once a week</li>
</ol>
<p>Would applying situation 1 make more of the excess calories turn into muscle (or less of it turn into fat)? I.e. does how much muscle you build/fat you lose depend on time between eating something and time between working out.</p>
|
[
{
"answer_id": 31962,
"author": "Jayraj Srikriti Naidu",
"author_id": 23387,
"author_profile": "https://fitness.stackexchange.com/users/23387",
"pm_score": 0,
"selected": false,
"text": "<p>Try to keep your diet as healthy as possible. This will help on the long run in weight control as fats take a long time to burn.\nIt is recommended to keep at least 1-2 hours of gap before eating and working out. \nThis is because muscles need blood for circulating nutrients and oxygen essential to get maximum results from your workouts while digestion of food will divert blood to the stomach.</p>\n\n<p>This will not give you the required benefits of working out.</p>\n"
},
{
"answer_id": 31969,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<h3>Should my unhealthy eating day be on a day I lift or not?</h3>\n<p>As I have previously answered, <a href=\"https://fitness.stackexchange.com/questions/31480/how-to-distribute-protein-intake-throughout-the-day/31487#31487\">meal timing isn't important</a>, generally you should view you food intake as a weekly (overall) thing and don't bother trying to micromanage it on a daily/hourly basis.</p>\n<p>From a practicality perspective you should look at what effect food has on your workout. I personally find if I eat fish and veg before a workout as dinner then I am a little low on energy and need to compensate with some caffeine to give me more energy. If I have a beef stir-fry (higher carb) then I have that energy and don't need the caffeine to perform well.</p>\n<p><em>BUT</em>, this varies week-to-week! <strong>The true answer to this question is that you need to listen to your body and see what it feels like.</strong> If your cheat meals make you lethargic then use it as a rest day, if not then use it as your heavy lifting day.</p>\n<h3>Listen to your body and adapt your plan accordingly.</h3>\n"
}
] |
2016/09/01
|
[
"https://fitness.stackexchange.com/questions/31960",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23440/"
] |
31,961 |
<p>How is it possible to motivate yourself for work out? Also during workout I sometimes face problems to move beyond two exercises. </p>
<p>Like after I am done with 5 sets of bench press and 3 sets of deadlifts I start feeling very fatigued. How can this be overcome.?</p>
<p>Would protein drinks do? Or should I prefer energy drinks?
Any other way to motivate myself?</p>
|
[
{
"answer_id": 31963,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>To answer your question regarding motivation, I'd say there isn't a definite way of getting motivated. Different people get motivated by different things. The fact is, motivation doesn't get you to your goal. Grounded efforts and habits do. Just like you brush your teeth everyday, while no one tells you to do so. You don't look for motivation for that or to take a shower. That's because they have become a part of your daily routine, they have turned into habits. Likewise, you need to transform the workout task into a habit. After that, you wouldn't look for motivation. I'm not saying there's something wrong in being motivated by something, but in most cases, motivation is temporary. Habits are permanent and they die hard. Do it till the point you feel like doing it.</p>\n\n<p>Regarding feeling exhausted and fatigued, there may be several reasons for that. First thing is your diet. You need to eat enough in order to sustain energy all day long and to get fully nourished. Keep drinking water regularly, to keep yourself hydrated. This is very important as we are made up of 70% water. You also need to get adequate sleep. When you sleep, your muscles undergo the repair work, so it's very important to have a good sleeping pattern. </p>\n\n<p>I'm no expert on protein drinks and energy drinks, so I can't advise on those. Now taking your workout pattern into consideration, 5 sets of bench press? The things to be considered are the rep/set, the weight you lift per set. Also, if you are doing it right with correct form, or just getting it done. </p>\n\n<p>If you ask me, 5 sets of press with an average of 10 reps for set, gives you 50 reps. That's good enough for a day. I usually lift heavy, so I never go beyond 3 sets of any exercise.</p>\n"
},
{
"answer_id": 31966,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 4,
"selected": true,
"text": "<p>Outside of the gym, motivation can take many forms. Some known to be 'better' than others. (See: <a href=\"https://fitness.stackexchange.com/questions/29862/should-i-tell-people-about-my-fitness-goals-for-better-accountability\">Should I tell people about my fitness goals for better accountability?</a>). But the most effective by far seems to be making the gym a habitual thing, like brushing teeth, making your first coffee of the day at work, brushing your hair, taking a shower, etc. You want to trick your body into the routine of going to the gym because it 'feels the need to'. I feel weird these days if I don't go to the gym after work.</p>\n\n<p>Inside the gym, there are a few ways you can fight fatigue that you might accumulate, particularly around stuff like deadlifts which tax the whole CNS. </p>\n\n<ul>\n<li><strong>Pre-workout!</strong> You could blow a load of money of fancy pre-workout. Or buy a pot of 200mg caffeine tablets and take 1 before you start, or just have a energy drink, or even just a strong black coffee before. All these things will give you energy.</li>\n<li><strong>Music/Podcasts.</strong> Nothing gets me more pumped than the symphonic tones of Dimmu Borgir caressing my ears before going onto my next set of reps. Podcasts help for running long distance as it distracts you.</li>\n<li><strong>Having a work-out-buddy.</strong> Can't motivate yourself? Get someone else to do it for you!</li>\n<li><strong>Drinking water.</strong> Most people get fatigued really fast because they are dehydrated, make sure this isn't you.</li>\n<li><strong>Eating more food.</strong> Low-carb diets do rob you of easy energy and do make it harder to lift (if you aren't in keto). Consider timing a granola bar into your diet to help or eating at a maintenance of calories.</li>\n<li><strong>Sleep enough.</strong> Seriously, at least 7 hours of good sleep everyday, more if you feel you need it.</li>\n</ul>\n"
}
] |
2016/09/01
|
[
"https://fitness.stackexchange.com/questions/31961",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23387/"
] |
31,964 |
<p>I am 30-year-old healthy male working in academics from India. Right now working as a researcher and hopefully would be working as an assistant professor very soon. I am a regular gym goer. I have this burning desire in me to excel at some physical activity for a very long time. But could not pursue due to various reasons.</p>
<p>I am very much interested in pursuing a parallel career as an amateur athlete with the hopes of becoming pro one day. Please also explain my possibilities in Girevoy. Options other than endurance sports are also welcome</p>
<p>Is this very late? If not what sports are feasible for me? please suggest using these parameters (but not limited to):</p>
<ol>
<li><p><strong>The Probability of participation in competitions.</strong></p></li>
<li><p>The time and monetary costs.</p></li>
<li>The facilities required.</li>
</ol>
<p>Thank you in advance.</p>
|
[
{
"answer_id": 31983,
"author": "John Pietrar",
"author_id": 23220,
"author_profile": "https://fitness.stackexchange.com/users/23220",
"pm_score": 2,
"selected": false,
"text": "<p>I could give you a real life example of my brother that is a 35 year old male and did go to the gym regular but didn't push it hard just did it to make some movement as he is held at a desk 8 hours daily.\n<p>Now he is jogging and cycling for like a year and has started to get really decent results running over 25 km a day and cycling over 45 km per day(note:he doesn't jog the same day he cycles) .You just need to be motivated and have 1 hour per day after work to spend for training.\n<p>He said it's a lot better to run than go to a gym cause it took him like 30 minutes only to get there in the traffic as for running ,you get out and...start running.</p>\n"
},
{
"answer_id": 31984,
"author": "kifli",
"author_id": 18793,
"author_profile": "https://fitness.stackexchange.com/users/18793",
"pm_score": 3,
"selected": false,
"text": "<p>At that age, men lose speed but gain endurance. If you look at cycling tours or marathons, most of the guys are over 30. So you should focus on any sport where endurance is more important that strength/speed if you want to train for competition and actually have a chance. So march, marathon and route cycling. Running is cheap. High quality shoes can cost you like 100$+. You may get a hearth rate monitor and gps. For cycling, you have to get a bike capable of competing and that can cost up to 1000$ minimum. That would be like a mid range road bike. You would need some thing with at least shimano 105 group and carbon fork.</p>\n\n<p>All this needs a few times per week training, and, as you are training endurance it will take few hours per session. </p>\n\n<p>You only need a road for a bike and a ground for you foot to run/walk. </p>\n\n<p>You can also practice some unpopular sports. Where the small number of people bring bigger chances to people who take them seriously. </p>\n"
}
] |
2016/09/01
|
[
"https://fitness.stackexchange.com/questions/31964",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23442/"
] |
31,967 |
<p>Not being a native speaker, I am not sure whether the word "stamina" is proper. I hope you understand what I mean.</p>
<p>My goal is to improve the stamina for study. I want to be spending more time on studying not being exhausted or losing concentration. It would be better if I can sleep less. Many people around me claim that I need to do exercise for that. I have no idea if that's true, but I'm going to try it anyway.</p>
<p>According to my understanding, roughly there are two types of exercise: cardio and strength training. And it seems that doing one type of exercise can cause a negative effect on the other. For instance, they say long distance running destroys your muscle.</p>
<p>I am going to try both running and weight training, and I want to know on which I should spend more time for my purpose. Is there any research on this topic? Or could you share your personal experience?</p>
|
[
{
"answer_id": 31968,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 2,
"selected": false,
"text": "<blockquote>\n <p>For instance, they say long distance running destroys your muscle.</p>\n</blockquote>\n\n<p>As a new person to fitness, forget about it. Yes running 20-40km in one session might deplete your levels and burn off muscle, but for most people, this doesn't apply at all.</p>\n\n<blockquote>\n <p>I am going to try both running and weight training, and I want to know on which I should spend more time for my purpose.</p>\n</blockquote>\n\n<p>Do both, and see what you enjoy? Something inbetween could be doing a bodyweight workout before/after running and incorporate both. Just remember to start slow. </p>\n"
},
{
"answer_id": 31994,
"author": "Zero",
"author_id": 23461,
"author_profile": "https://fitness.stackexchange.com/users/23461",
"pm_score": 1,
"selected": false,
"text": "<p>I run for 10-30 minutes daily. There are too many studies that point out how cardio boosts brain power and releases endorphins. Here's my personal experience:</p>\n\n<p>1) It helps me avoid being sleepy in the afternoon.</p>\n\n<p>2) It helps with another activity that requires alertness / stamina: Whenever I go on a long car drive (5 to 8+ hours), I get up bit early to run/jog for 20-30 minutes in the morning before my drive. When I do this, I arrive at the destination without much strain. On the other hand, if I don't do this, I arrive at my destination totally exhausted and not in a position to do any further activity for that day. </p>\n\n<p>3) Helps me sleep better at night and feel rested in the morning.</p>\n"
}
] |
2016/09/01
|
[
"https://fitness.stackexchange.com/questions/31967",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23443/"
] |
31,976 |
<p>Should seated leg press be avoided?</p>
<p><a href="https://www.t-nation.com/training/4-most-debilitating-exercises" rel="noreferrer">https://www.t-nation.com/training/4-most-debilitating-exercises</a> advises against using seated leg press:</p>
<blockquote>
<p>Unless you're an 86-year-old grandmother rehabilitating a total knee replacement or Brach Warren working on showcasing another vein through his left VMO, you have no business on the seated leg press. It simply hurts people!</p>
<p>These are not the type of injuries that people get over in a few days.
The leg press has the ability to cause massive structural damage to
the spine that's likely to haunt your functionality for the remainder
of your skinny-legged life</p>
<p>Let's break down the mechanics of this movement from a practical
standpoint.</p>
<p>The seated position, more specifically the 45-degree seated position,
places the lumbar spine in a forward flexing position before your legs
even begin pushing through that torturous 8-inch range of motion. This
is the equivalent position to squatting with your chest facing the
ground – I wouldn't recommend it if you want to remain ambulatory.</p>
<p>The accentuated deep flexion of the hip joints not only causes some
heavy compressional forces shooting through the hips that cause joint
irritation and degradation, but it also causes a dysfunctional
compensation pattern in the lumbar spine, bringing it into further
flexion as each segment buckles. Remember, this piss poor posture is
just in the setup!</p>
<p>Adding a dynamic component to this setup is where this exercise
becomes downright outrageous. Sure it's easy for some uncertified
newbie personal trainer to program it because you just sit and push,
similar to a bathroom break in the office.</p>
<p>The simplicity of this movement is what keeps it continually being
brought back to life in an industry of alleged experts that are just
as confused as the clients they're being paid to coach. The simplistic
nature of little-to-no stability throughout the spinal column and hips
is what intrinsically makes this the most debilitating exercise in the
gym.</p>
<p>Bottom line, protecting the spine must be a primary focus at all times
during any activity, not just weight training. The seated leg press
not only lacks the ability to protect the spine, but also flaunts an
unstable, maximally loaded nature that's a powder keg waiting to blow.</p>
</blockquote>
<p>Does this mean that no matter what precautions and position we take when using seated leg pres,s one always incurs the risk of low back injuries? </p>
|
[
{
"answer_id": 31977,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": false,
"text": "<p>No, it should not be avoided. Like any machine, it's a tool, and it has a purpose.</p>\n\n<p>The article seems to refer to the fact that during a seated leg press, the weight presses down on your feet, and cascades through your legs and into your lower back, which is pressed against the seat.</p>\n\n<p>They neglect to mention that all weightlifting exercises has this problem, one way or another. Especially the heaviest lifts such as squats or deadlift, the weight will eventually have to propagate through your posterior chain and into your lumbar spine.</p>\n\n<p>But do we neglect these exercises? Of course not! They are tools, and they have a purpose.</p>\n\n<p>ALL exercises have risks, and 90% of what we do at the gym is focus on form, so that risk of injury is minimized. </p>\n\n<p>The article goes on to list bench press, barbell deadlift, and deep squats as \"most damaging exercises\", and that really puts the nail in the coffin as far as I'm concerned. I don't care what kind of \"doctor\" this John Rusin is. He has clearly written this article just to stir up some shit.</p>\n\n<p><strong>At the end of the day</strong> injury prevention is not achieved by excluding exercises that strengthen you. It is achieved by doing these exercises <em>properly</em>.</p>\n\n<p>As far as seated leg press goes, I will say that I consider it an auxiliary movement, and I always prioritize freeweight alternatives like squats. But that doesn't make it a bad exercise. Tool, purpose, etc.</p>\n"
},
{
"answer_id": 31978,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<blockquote>\n <p>Does this mean that no matter what precautions and position we take when using seated leg press one always incurs the risk of low back injuries?</p>\n</blockquote>\n\n<p>No, that's not what the author is trying to say. You certainly COULD position yourself in such a way, as to minimize any injury risk. Which, you would then have to consciously reinforce throughout the entire set, because it is not even close to a natural movement (pressing up due to pure leg isolation on a stabilized core up on an incline? C'mon now.)</p>\n\n<p>The problem is, although all exercises have risks as mentioned by Alec, this one stands out from the rest. I'm sure everyone here has seen a random dude at the gym loading up 568 45lbs plates at the leg press machine, but the guy can't squat 200lbs. The reason why pretty much everyone can use more weight on the leg press as opposed to squats is because the machine itself provides all the external stability – there’s no inherent challenge to the body to stabilize anything. You just load and press, that's it.</p>\n\n<p>With squats, the body itself has to utilize its internal stabilizers to perform the movement correctly in order to maintain balance, posture, etc. </p>\n\n<p>The point being, with squats (and almost all freeweight exercises), your body will do a pretty good job of defending you against injury assuming your form is not awful. But with leg press, your body doesn't have to stabilize anything, so, you can load more weight than what your body is ACTUALLY capable of, and even if you do it correctly, there will be a higher chance of risk. </p>\n\n<p>Now, isn't this the case with all machine exercises though? Not really. I'll quote Dr. Stuart McGill here, (probably the smartest dude out there in regards to sports science and injuries):</p>\n\n<blockquote>\n <p>“the leg press sometimes causes the pelvis to rotate away from the back rest when the weight is lowered. The resultant lumbar flexion produces herniating conditions for the disc!”</p>\n</blockquote>\n\n<p>There aren't many machine exercises, if any, other than the leg press, that can actually cause this. So I don't think it can really be compared.</p>\n\n<p>My point is, you could certainly do leg press and not get injured, assuming you don't let your ego take over and load up too much weight, and additionally assuming you reinforce proper posture, disc position, rep speed, etc. But obviously the chance of getting injured is higher, as compared to, well basically any other machine (except for that rotating side-side oblique twist, that's awful).</p>\n"
},
{
"answer_id": 31981,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>Before arriving on any conclusion, let's check the physics related to both version of workout.</p>\n<p><a href=\"https://i.stack.imgur.com/1IGw1.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/1IGw1.jpg\" alt=\"\" /></a><br />\n<sub>(source: <a href=\"https://d16kc6rd0714uz.cloudfront.net/wp-content/uploads/2011/07/SquatsAndSpine-300x168.jpg\" rel=\"nofollow noreferrer\">cloudfront.net</a>)</sub></p>\n<p>In the squat one, you can see your spine holding the whole weight. In the seated press, there's no vertical stress on the spine because of the weights. Spine injuries are usually due to vertical stress. In seated press your back is held firm against the seat and of course, there's stress on hip join area and some on the back, but which workout doesn't have its downsides.</p>\n<p>Workouts are not harmful by themselves, but doing them the wrong way out, without proper form and adding more weight than the body can handle could lead to injuries.</p>\n"
},
{
"answer_id": 31988,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>I think a more appropriate response to your question should include a discussion of any prior history of back/hip injuries. As someone who has dealt with these types of issues, I can tell you that I don't avoid the leg press. I do, however, make it a <strong>secondary</strong> movement for leg training rather than the “go to” movement. And, when I do decide to leg press, I make sure to use a weight hat I can comfortably handle. I do not attempt any personal records or max lifts with my history of prior back issues. If you train smart and have no limitations, you should be able to use just about any piece of equipment without risk of injury. That's not to say injuries don't occur. They typically happen due to a form break, loss of concentration, or, too much weight.</p>\n"
}
] |
2016/09/01
|
[
"https://fitness.stackexchange.com/questions/31976",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/3806/"
] |
31,979 |
<p>Is it possible to use the pushups as biceps workout by changing the position of hands? I searched the net for bicep pushups and tried it. I don't know about my biceps but my wrists were very sore. Is it because the bicep muscle is used to turn the wrists? However, I am not sure if I used the correct method. Can someone explain the correct method or provide some reliable link? </p>
|
[
{
"answer_id": 31980,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 4,
"selected": true,
"text": "<p>Bicep workout is a pulling workout. Pushing ones targets your shoulders, chest and triceps to large extent. They target biceps too, but not as much as pulling and curling do. Having said that, muscles growth happens all over your body, and not in a specific area. So, in order to tone or build bicep, you need to do full body workout. Even while doing regular pushups, biceps undergo contraction and relaxation, but if you just do pushups to gain biceps, I don't think you'd end up with the results you are trying to achieve. I'd suggest along with pushups and other body workouts, try doing resistance band exercises, if you have no time to hit the gym and want to do it at home. Those bands are really cheap and available online or at any gym store. </p>\n"
},
{
"answer_id": 31985,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>You have two fundamental issues here. First, a push-up is, as per its name, primarily a pushing exercise, while biceps are used for pulling, so it's only on the negative movement that you'd be targeting the biceps. Secondly, a pushup properly done targets the torso as much or more than the arms. Which leads us to a fundamental question, why push-ups? Is it because you want a bodyweight exercise? Because you're trying to avoid needing equipment?</p>\n\n<p>If you don't actually have something to do bicep curls with, I'd recommend an <a href=\"https://www.nerdfitness.com/blog/2009/11/06/inverted-row-are-you-missing-out-on-this-great-exercise/\" rel=\"nofollow noreferrer\">inverted row</a> instead. You can do it with a waist-high bar or the edge of a table, so there aren't many equipment requirements. To work the biceps and back, use an underhand grip. As with push-ups, it's the entire upper torso that's used. If you're looking to isolate the biceps, and want to avoid having to buy barbells, your best bet is to either improvise weights (plastic bags or bookbags with canned goods in them aren't a bad substitute. Filled milk jugs work too) or to provide bodyweight resistance via a towel that you're pushing down on with one foot (also works balance). There <a href=\"https://fitness.stackexchange.com/questions/31462/is-there-a-bicep-exercise-that-uses-no-equipment?rq=1\">aren't really any non-equipment bicep exercises</a>, but there are some good ones with little equipment.</p>\n"
}
] |
2016/09/01
|
[
"https://fitness.stackexchange.com/questions/31979",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23387/"
] |
31,986 |
<p>Today I did a testosterone test and the result was <strong>25.77 nmol/L</strong> (normal range <strong>9.9 - 27.8</strong>). Can somebody tell me what this means in terms of muscle growth? (age almost 30)</p>
|
[
{
"answer_id": 32011,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 1,
"selected": false,
"text": "<p>Nothing really.</p>\n\n<p>Having a healty testosterone level means only you dont have any disorder in your Hypotalamic-Pituitary-Gonadal Axis.</p>\n\n<p>When you perform a workout you have a transient increase in in the levels of some of your hormones: testosterone is one of them.</p>\n\n<p>It regulates the homeodynamic state of muscle by some signaling patterns involving certain molecular actors ( Akt-mTORC1 ).</p>\n\n<p>Women are also capable of increasing muscle mass, even with their pratically non existent level of testosterone. The basal levels of this hormone are not a good predictor of ones potential to grow mass-wise, but they only influence the actual initial level of fat free mass ( and obviously other variables related to sex differences ).</p>\n"
},
{
"answer_id": 32055,
"author": "Dnice",
"author_id": 23382,
"author_profile": "https://fitness.stackexchange.com/users/23382",
"pm_score": 2,
"selected": false,
"text": "<p>While increasing testosterone levels above natural levels with the use of steroids can help add appreciable mass, increasing T levels within the natural range does not seem to have the same effect. \n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/16210377\" rel=\"nofollow\">Endocrinology. 2006 Jan;147(1):141-54. Epub 2005 Oct 6.</a>\n</p> In short, being close to the top of the range will not make you a effortless star athlete. You must still work hard like everyone else </p>\n"
}
] |
2016/09/02
|
[
"https://fitness.stackexchange.com/questions/31986",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23454/"
] |
32,007 |
<p>My name is Malek and I have recently purchased a Squat Cage, Barbell, and Weights. I have done weight training before but have not in 7 months.I would truly like to get back into it. I have started a 20-rep-squat program and am wondering what weight should I start at. I am 16 years old and 120lb. My squat 7-months ago was 225lbs. Will I still make good gains with this program if I start at 100lbs for 20 reps? Or is this too low?</p>
<p>Thank you for your consideration,</p>
<p>Malek</p>
|
[
{
"answer_id": 32008,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 2,
"selected": false,
"text": "<p>Weight it's relative to your purpose.\nYou are going to make progress, hypertrophy-wise, as long as you provide a stimulus either <strong>mechanical</strong> and/or <strong>metabolic</strong>.</p>\n\n<p>Generally, Resistance Training ( training with weights ) provides both of these stimuli.</p>\n\n<p>Start with a weight you're comfortable with. Then build your way up by periodizating volume and intensity ( a good loading paradigm for beginners its 2:1 - 2 microcycles incrementing volume [total reps of training] and one decreasing ).</p>\n\n<p>You can use this approach or just go with undulating periodization, that according to recent litterature in the field of research is the best for either strenght and fat free mass gain.</p>\n\n<p>Hope it helps.</p>\n"
},
{
"answer_id": 32014,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<p>Literally nobody knows what weight you should use. You need to find the correct weight for your 20-rep-squats by trial and error. You must balance bravery and confidence (to challenge yourself) with caution and prudence (to avoid failure and injury).</p>\n\n<p>I recommend starting with the bar and adding weight in each set until you find the right \"heavy\" for the person you happen to be right now. So, do 20 reps with the empty bar, then rest a minute or two, add 10 pound plates on either side, and do another set of 20. These should make you sweat and breathe heavily but the force required should be easy. Keep adding weight in small increments until you find a weight that you almost can't complete the 20 reps with. Stick with that weight or a little more for the next workout.</p>\n"
}
] |
2016/09/04
|
[
"https://fitness.stackexchange.com/questions/32007",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23470/"
] |
32,028 |
<p>Muscle memory is a reality more than ever.</p>
<p>I'm getting back to training after a long period of inactivity that made me lose all adaptation in terms of size, strength and conditioning.</p>
<p>I've been training for 5 years and before I had to stop my weight was around 92 Kg and right now is approx. 81Kg. (I don't have an accurate measure of body fat but its pretty much the same).</p>
<p>How can I maximize muscle memory to get back to my previous level, and how to translate that in an efficient periodization?</p>
|
[
{
"answer_id": 32034,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>I'd say take a step-by-step approach. Your muscles don't remain in the same condition, when you give up training for long. In order to gain the same level of strength, you need to work in parts. Start with free hand training and get your body used to it. Slowly keep on increasing the resistance part with time. It may take weeks, or months to get back to previous level, but being safe is the first priority. Any injury would again keep you out of practice for long. So, break your goal into fragments, and achieve it. Best wishes.</p>\n"
},
{
"answer_id": 32305,
"author": "Sergey",
"author_id": 8149,
"author_profile": "https://fitness.stackexchange.com/users/8149",
"pm_score": 1,
"selected": false,
"text": "<p>Well , muscle memory cannot be maximized.\nThe effect is in a number of cell nuclei. During initial training the number becomes higher and then remains the same \"forever\".\nThe new nuclei are taken form stem cells.\n<a href=\"http://www.pnas.org/content/107/34/15111\" rel=\"nofollow\">http://www.pnas.org/content/107/34/15111</a></p>\n\n<p>So, by now you have all the memory you need.\nJust use the most efficient muscle building program and eat and sleep well and you could gain your muscles back very soon. Depending on your genetics and AAS usage status it may take a year , or a month , see \n<a href=\"http://muscleoldschool.com/the-colorado-experiment-and-casey-viator/\" rel=\"nofollow\">http://muscleoldschool.com/the-colorado-experiment-and-casey-viator/</a></p>\n"
},
{
"answer_id": 32317,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>It really depends entirely on what level you were when you finished. Had you exhausted the most popular workout programs likes stronglifts/PPL/PHUL and needed to do focused programmed periodization, or even had a personal coach do your programming? </p>\n\n<p>Hopefully after 5 years you should be reasonably good at listening to your bodies feedback and using it to mould your planning along with some form of goal setting.</p>\n\n<p><strong>Personally, I'd recommend Jacked & Tan 2.0</strong> if you want block periodization in your training, it requires some reading and for you to sit down and plan out your training but the write up is good and the results speak for themselves. : <a href=\"http://swoleateveryheight.blogspot.co.uk/2016/07/jacked-tan-20.html\" rel=\"nofollow\">http://swoleateveryheight.blogspot.co.uk/2016/07/jacked-tan-20.html</a></p>\n\n<p><strong>However, don't be afraid to do stronglifts 5x5 again</strong>, you took a long break and might need some time at lower weight to practice form, its really up to you and requires you to listen to your body.</p>\n"
}
] |
2016/09/04
|
[
"https://fitness.stackexchange.com/questions/32028",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23472/"
] |
32,040 |
<p>I want to do <a href="https://www.youtube.com/watch?v=DuE_ScvXwtg" rel="nofollow">this</a> exercise which obviously puts some strain on the knee. I'm a 20-something male, 1.76 m , 65 kg.</p>
<p>I need to know if this exercise might cause me a injury on the knee. It seems there is a lot of load weight in it.</p>
<p>Edit: I confused injury with strain.</p>
|
[
{
"answer_id": 32042,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 1,
"selected": false,
"text": "<p>There's always strain on the knee when you use it for something. Actually this mode is probably safer than a full squat olympic style for a reason: Range of Motion is reduced and the starting point at the bottom of the movement is actually inertia free.</p>\n\n<p>In cheaper words, its different from a half squat because when you are in the lowest position you sit on the box and so tension on the knee and ankle joint is heavly reduced.</p>\n\n<p>So, yes, it's going to put strain on your knee, but nothing to worry about as long as you perform the movement correctly.</p>\n"
},
{
"answer_id": 32045,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>The reason some people say deep squats are bad for your knees is because they heard it from someone and are just blindly repeating it. <em>Some</em> knowledgeable people say this because the patellar tendon is in a stretched position at the bottom of a squat. However, this is not a problem if you don't have pre-existing knee problems (if you do, see a doctor): the tendon will strengthen to handle bigger and bigger loads.</p>\n\n<p>If you perform any exercise without warming up you are more likely to get a strain/minor-injury. The movement is perfectly fine and as it is a unweighted (no barbell) movement, even more so. </p>\n\n<p>As a side note, the bottom half of the movement that is restricted by the box is generally considered much more difficult as it requires better balance and flexibility to be able to push out of the position. Having a box means you won't do this part of the movement. </p>\n"
},
{
"answer_id": 32047,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 0,
"selected": false,
"text": "<p>“Safe” is a somewhat relative term. There’s really no way anyone can give you a reliable answer to your question, or, <a href=\"https://fitness.stackexchange.com/questions/32038/how-safe-are-squat-jumps-for-the-knee\">this question</a> without clarifying some things about you. For example, your propensity for injury/strain, any prior knee injuries, and, your ability to recover from each session to name a few. In all actuality, weight training/exercise is not a risk free activity. It’s designed to put stress on your muscles and joints so that growth can be accomplished. And, that’s why some clubs/gyms make their members sign waivers when they join. </p>\n\n<p>You are not guaranteed to be injury/strain free even if your form is perfect. <a href=\"http://www.alterg.com/treadmill-training-rehab/athletics/injury-prevention/what-is-overuse-syndrome/\" rel=\"nofollow noreferrer\">Overuse Syndrome</a> is common for beginner weight trainers. The most you can hope for is to reduce the risk of injury by using correct form, recovering sufficiently from each session, and supporting your efforts with a nutritionally sound diet.</p>\n"
}
] |
2016/09/06
|
[
"https://fitness.stackexchange.com/questions/32040",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18686/"
] |
32,041 |
<p>If you know about Yoga, then you know we have to lie on our back during <strong>Uttanpadasana (Raised Foot Pose)</strong>. I do this comfortably. But I'm doubtful if I'm lying down properly or not. How I lie is in following way:
<a href="https://i.stack.imgur.com/PZark.png" rel="noreferrer"><img src="https://i.stack.imgur.com/PZark.png" alt="enter image description here"></a></p>
<p>Now if you <strong>1st position</strong> in image, the knees are relaxed but <strong>spine is curved</strong> upwards (<strong>Note</strong> that the curve doesn't represent belly, it's about spine) and there is space between ground and spine (maybe 1-2 inches).</p>
<p>In <strong>2nd position</strong>, I have to apply a little effort to 'relax' the abdomen and the spine becomes straight (probably) and space is <strong>negligible</strong> (I'ts like when we walk without our spine straight, like slouching). But at the same time, the knees are raised a bit, so to bring them down and make legs straight I've to force, so this position <strong>doesn't</strong> make me feel relaxed.</p>
<p>While in 1st position, I feel relaxed.</p>
<p>So I just want to know if 1st position is right or wrong?</p>
<p>Also, during Yoga (Raised Foot pose) I feel pressure at lower spine, and also in the belly, like stretching). Is this what this Yoga is intended to do?</p>
<p>(I raise feet around 30-40 degrees).</p>
|
[
{
"answer_id": 32053,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>As best I can tell, the intent is to get your spine relaxed with your lower back down to provide more or less a straight line. Indeed, the recommendation is to <a href=\"http://bodypositiveyoga.com/savasana-when-you-have-junk-in-the-trunk/\" rel=\"nofollow\">raise your knees</a> or to even put a bolster or pillow under your legs to prop them up. Some people also get relief by letting the legs fall out (which reduces the profile of the buttocks). For Savasana that makes your legs look like they're in sort of a butterfly pose. When doing Uttanpadasana, it's kind of like a frog stretch.</p>\n\n<p>And the feeling in your lower spine and belly is likely a combination of muscular effort and stretching. Both sides are getting worked because you're suspending your legs in a position between all the way up and all the way down, forcing both sides to work against each other.</p>\n"
},
{
"answer_id": 32063,
"author": "BKE",
"author_id": 5752,
"author_profile": "https://fitness.stackexchange.com/users/5752",
"pm_score": 3,
"selected": true,
"text": "<p>For most people, the lower back will curve a little bit in a lying down position with straight legs. The reason is, that when the hip is extended, the pelvis will tilt a little bit forward from the weight of the legs. Also, the psoas major attaches to the spine, and does not let the it down when the hips are extended. Bending the knees slightly reduces the extension in the hips and the spine can be flat on the floor.</p>\n\n<p>The \"correct\" posture will depend on what your goal is.</p>\n\n<ol>\n<li>If your goal is to relax fully in a passive way, the best is to put a pillow under the knees. This allows for the spine to relax on the floor, with the abdominals, back, hips, and legs relaxed.</li>\n</ol>\n\n<p><a href=\"https://i.stack.imgur.com/rSH6m.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/rSH6m.jpg\" alt=\"Relaxing\"></a></p>\n\n<ol start=\"2\">\n<li>If your goal is to exercise, then activate the abdominals and force the spine flat on the floor. Start with the legs 90 degrees from the floor and lower them gradually. Most people will find it very difficult to let the legs below 30 degrees and keep the spine on the floor. This is because the abdominal muscles are not strong enough to keep the hips from tilting from the leverage of the legs. </li>\n</ol>\n\n<p><a href=\"https://i.stack.imgur.com/IhCD7.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/IhCD7.gif\" alt=\"uttana padasana 1\"></a></p>\n\n<p>An extreme version of this is known as the <a href=\"https://www.youtube.com/watch?v=LlDNef_Ztsc\" rel=\"nofollow noreferrer\">hollow body hold</a> in gymnastics, with the legs only slightly lifted from the floor, while keeping the spine flat. For most people this is a really difficult position to hold.</p>\n\n<p><a href=\"https://i.stack.imgur.com/knt82.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/knt82.png\" alt=\"hollow body hold\"></a></p>\n\n<p>In yoga, however, it is not necessary that you achieve this level of strength.</p>\n\n<p><strong>Edit</strong> - Expanding this point. In yoga asana, you should always try to remain comfortable and not overly exert yourself. In practice it means, that you should approach the pose gradually. Do not lower your leg so much that your breathing, or spinal alignment is compromised. Do not compare yourself with others, because how difficult it is depends on many factors (your weight, body proportions, level of training etc). The <em>correct</em> pose for <em>you</em> might not look exactly like someone elses, so if your leg is higher than shown on pictures/videos then accept that. Gradually increase the time you can hold the pose with ease, and slowly lower your legs. With time, your body will adapt and the pose will feel much easier.</p>\n\n<ol start=\"3\">\n<li>It is usually not a good idea to let the spine off the floor in this pose, because the forces compress the lower back and this can be painful for some people. However, there is a way to do Uttanapadasana with the spine off the floor, which is reasonably safe for the lower back, but it requires that the neck is strong and healty:</li>\n</ol>\n\n<p><a href=\"https://i.stack.imgur.com/btqUY.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/btqUY.jpg\" alt=\"uttana padasana 2\"></a></p>\n\n<p>This works because the torso is elevated using the head, which reduces the arc in the lower back. Needless to say, this poses a certain risk for the neck, so only do this if your neck is strong enough to support and balance the weight while the neck is extended.</p>\n"
},
{
"answer_id": 32072,
"author": "ruslaniv",
"author_id": 18959,
"author_profile": "https://fitness.stackexchange.com/users/18959",
"pm_score": -1,
"selected": false,
"text": "<p>For some reason yoga is still being considered physical exercise, although it was never ment to be. </p>\n\n<blockquote>\n <p>yoga is restraining the mind-stuff (Chitta) from taking various forms (Vrittis) [<a href=\"https://archive.org/stream/RajaYogaAndPatanjalisYogaAphorisms/Raja%20Yoga#page/n51/mode/2up\" rel=\"nofollow\">1</a>]</p>\n</blockquote>\n\n<p>which is explained as</p>\n\n<blockquote>\n <p>yoga essentially consists of meditative practices culminating in attaining a state of consciousness free from all modes of active or discursive thought, and of eventually attaining a state where consciousness is unaware of any object external to itself, that is, is only aware of its own nature as consciousness unmixed with any other object [<a href=\"http://www.iep.utm.edu/yoga/\" rel=\"nofollow\">2</a>]</p>\n</blockquote>\n\n<p>It is a school of thought, philosophical school (whatever you want to call it) and body physique is just a by-product of application of special tools (asanas) to attain special state of mind. You can equate asanas to prayers in Christianity, for example. </p>\n\n<p>So if you are just exercising, naturally do whatever requires the most muscle straining to either build muscles (although yoga is extremely inefficient in this regard compared to weight lifting) or stretch them, whatever your goals are. </p>\n\n<p>If you want to practice yoga as philosophical school then provided you have proper theoretical knowledge, start with the asanas where you have to actively focus on performing them, because this will help you silence your \"inner dialogue\". Relaxation asanas in yoga are actually considered to be quite difficult to perform with shavasana widely considered to be the most difficult and demanding asana in yoga. </p>\n\n<p>Also, yoga lacks the knowledge of term \"proper form\" as weight lifting has it. There is \"canonical form\" that you try to achieve gradually as your body becomes more and more accustomed to this or that asana. But the primary idea is that you have to feel comfortable in an asana without any pain or excessive straining. As long as you can hold the resemblance of the form and do the \"mental\" work (the real goal of yoga) you are fine.</p>\n"
}
] |
2016/09/06
|
[
"https://fitness.stackexchange.com/questions/32041",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
32,056 |
<p>I found a lot of forearms exercises and most of the times I barely feel them actually doing something ,so I want to ask the community about some forearms exercises for building mass and muscle (especially isolating exercises) using weights,even some "unorthodox" exercises would help.</p>
|
[
{
"answer_id": 32057,
"author": "Dnice",
"author_id": 23382,
"author_profile": "https://fitness.stackexchange.com/users/23382",
"pm_score": 2,
"selected": false,
"text": "<p>The purpose of the forearm muscles is to provide gripping power. Using oversized grips (Oversized grips are thick rubber grips that fit over barbells and dumbbells) is a easy way to work on your gripping power and forearm muscles while going about your normal routine. The thicker the bar the more gripping power it requires and the harder the forearm muscles have to work\n</p> Plate Pinching is also a very good exercise that can be performed while loading/unloading plates on bars or machines</p>\n"
},
{
"answer_id": 32058,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>Forearms are grown the most through training grip. Heavy deadlifts are a great way to train forearms, Farmer carries train forearms hard as well. Functional strength for forearms can come from exercises like sledgehammer swings or squeezing sand in a bucket.</p>\n<p>For a general list of catch-all exercises for forearms look to ExRx: <a href=\"http://www.exrx.net/Lists/ExList/ForeArmWt.html\" rel=\"nofollow noreferrer\">http://www.exrx.net/Lists/ExList/ForeArmWt.html</a></p>\n<p>My suggestion is to combine the functional exercises mentioned above with grip training.</p>\n<p>A good beginner routine to build a base for more advanced grip training: <a href=\"http://www.davidhorne-gripmaster.com/basics.html\" rel=\"nofollow noreferrer\">http://www.davidhorne-gripmaster.com/basics.html</a></p>\n<p>Since the program doesn't include any pics/videos <a href=\"http://www.youtube.com/watch?v=NPkx4VxwNz4\" rel=\"nofollow noreferrer\">here's a video</a> demonstrating the first two exercises, the two hands pinch (you can use loose plates or make a pinch block but the idea is the same) and barbell finger rolls. Here are the <a href=\"https://www.youtube.com/watch?v=iMrgVl-2tnc\" rel=\"nofollow noreferrer\">Wrist Curls</a> and <a href=\"https://www.youtube.com/watch?v=FW7URAaC-vE\" rel=\"nofollow noreferrer\">Reverse Wrist Curls</a>.</p>\n<h1>Equipment</h1>\n<p>Once you've built up some base strength with the basics above you can start to branch out. One can take many routes and specializations, but here are some good overall 'first picks' beyond the basic gym tools.</p>\n<ul>\n<li><a href=\"http://www.bing.com/images/search?q=FatGripz&view=detailv2&&id=DF53C5140FBE00F47E717C7180360258BB51E948&selectedIndex=8&ccid=GyffghfN&simid=608050212135504564&thid=OIP.M1b27df8217cdbc2e113d4a8f3a9c6708o0\" rel=\"nofollow noreferrer\">FatGripz</a>/Thick bar - attachable fatgripz are an economical way to add an open hand challenge to lifting a barbell. Padded PVC pipe also works for weights under 60kg.</li>\n<li><a href=\"http://www.bing.com/images/search?q=Loadable%20pinch%20block%20&view=detailv2&&id=41130544BDEE6523CB85E889361D1F6ECA086FBE&selectedIndex=3&ccid=HCLXkeYc&simid=608036236319851676&thid=OIP.M1c22d791e61c4dfe7e83974a903d8d31o0\" rel=\"nofollow noreferrer\">Loadable pinch block</a> w/loading pin - allows smaller increments</li>\n<li><a href=\"http://www.bing.com/images/search?q=Block%20weights&view=detailv2&&id=B3584EFCE91C3DAE65EE3C32E632E033CA5FBAD8&selectedIndex=0&ccid=FossZurK&simid=607998749836378421&thid=OIP.M168b2c66eaca375e9b8d0803d5451308o0\" rel=\"nofollow noreferrer\">Block weights</a> - these are the sawed off ends of hex dumbbells and train your open hand at multiple widths. some alternative options are regular hex dumbbells, a loadable blob, or picking up a stack of 5 or 10lb plates to simulate block weights.</li>\n<li><a href=\"http://www.bing.com/images/search?q=Gripper%20grip%20training&view=detailv2&&id=6BE5BB0D29328D58596CAF25945817E24B8910C6&selectedIndex=2&ccid=hugDOeM2&simid=608020435133595699&thid=OIP.M86e80339e336b6b6903d511802f41b87o0\" rel=\"nofollow noreferrer\">Gripper</a> - small portable crush grip training available in fixed or adjustable varieties, see below for more info</li>\n<li><a href=\"http://www.bing.com/images/search?q=Grip%20machine&view=detailv2&&id=87B94FBF1076F8C9E1C7AE6486B19550A2A1318A&selectedIndex=2&ccid=VUwFwj8e&simid=608000854380906376&thid=OIP.M554c05c23f1e77a6d62a65c8c6c6f1abo0\" rel=\"nofollow noreferrer\">Grip machine</a> - a bit more costly than grippers but a great plate loadable way to increase crushing strength, advantages include low learning curve and no increasing resistance as you close like you get with gripper springs</li>\n<li><a href=\"http://www.bing.com/images/search?q=pony%20clamp&view=detailv2&&id=7F41B5132F748CEE6A9853B49E999924DFD5EDCE&selectedIndex=1&ccid=7fO8JNUZ&simid=607995120603236885&thid=OIP.Medf3bc24d5199e7c694b500116b24d7eo0\" rel=\"nofollow noreferrer\">Pony clamps</a> - these spring loaded clamps are a great cheap way to train your dynamic pinch strength (ie your thumb). add and remove regular rubber bands from the clamp to incrementally increase/decrease the resistance</li>\n<li><a href=\"http://www.bing.com/images/search?q=Titan%27s%20Telegraph%20Key&view=detailv2&&id=342DEC7FDAFC7A807E60C09B48A9063FC50196C4&selectedIndex=6&ccid=JrnxVe7B&simid=608000983233399681&thid=OIP.M26b9f155eec1aba77157a3c40c30afc3o0\" rel=\"nofollow noreferrer\">Titan's Telegraph Key</a> - a more expensive plateloaded option to train pinch (thumb) strength in a dynamic moving way, the advantage here is an even resistance curve</li>\n</ul>\n<p>OF course you can build most of this equipment with some pipe, wood and some plates/water jugs.</p>\n"
},
{
"answer_id": 32059,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>One “unorthodox” exercise that has somewhat fallen out of favor is the <a href=\"http://www.bodybuilding.com/exercises/detail/view/name/zottman-curl\" rel=\"nofollow\">Zottman Curl</a>. And, it’s a shame because it works both the <strong>biceps</strong> and the <strong>forearms</strong>. You’ll be able to spot a former bodybuilder because he’s the one still doing Zottman curls.</p>\n"
},
{
"answer_id": 32060,
"author": "coburne",
"author_id": 10329,
"author_profile": "https://fitness.stackexchange.com/users/10329",
"pm_score": 2,
"selected": false,
"text": "<p>Find a tree branch, 2-3 inches thick from end to end, and cut it down to about shoulder width. Get some nylon rope, 1/2 inch thick. Attach it to the middle of the branch with some fencing staples (U-shaped nails). Make a loop knot at the end of the rope. Put the loop knot of the rope through the middle of some 10 lb plates (maybe start w/ 20 lbs total and work your way up as you see fit). Now slide the branch through the eye of the loop knot. </p>\n\n<p>Now you have the only piece of forearm workout equipment you'll ever need. </p>\n\n<p>Hold the branch out in front of you shoulder width, shoulder-height, and parallel to the ground. With an overhand grip, roll it up until the weights touch the the stick. Now roll it back down. Reverse the motion the other way and roll it up again and then back down. Now do the same thing with an underhand grip (you may find it better to lower the branch to about belly button height with slightly bent elbows).</p>\n\n<p>Once you can roll it all the way up and back down again in all 4 sets, increase the weight by 10 lbs. </p>\n"
},
{
"answer_id": 32069,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>Apart from what others have mentioned above, in my own experience, pull-ups help a lot in building forearms.They are quite beneficial in building forearms, because forearms do major work there. </p>\n"
}
] |
2016/09/07
|
[
"https://fitness.stackexchange.com/questions/32056",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23220/"
] |
32,065 |
<p>I bought a set of weights 10 pound dumbbells and lift them for about 3 or 4 hours while watching tv on my wide screen primarily game of thrones, star trek and the walking dead does this qualify as exercise or no?</p>
|
[
{
"answer_id": 32066,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<p>While it's good that you've decided to exercise with weights, the real answer to your question can only be found in the amount of <strong>effort</strong> you expend while you perform each movement. Some would argue that the distraction of the tv would reduce your effort, and, there's probably some truth to that. While others will say that at least you're doing some physical activity. I, personally, find using a tv as a distraction while performing aerobics (rowing) helps keep my mind off the pain and effort I feel when pushing myself for more gains. But, at the same time, I fully understand that the tv is for \"background noise\" and <strong>not</strong> to be used to grab my attention. </p>\n\n<p>In the end, you're the only one that can decide whether watching tv and exercising is of any value to you.</p>\n"
},
{
"answer_id": 32068,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>Human mind is not designed to do 2 things at a time. You may have heard people multi-tasking, but in reality, they are just switching focus between 2 things. What they claim as multi-task, is actually jumping back and forth between 2 tasks. As a result, productivity suffers at both ends. This may not apply to your situation fully, but if you are watching TV, you are focusing on the show, not on the workout. I'm not saying there isn't any benefit at all, but not as much as a fully-focused workout regime could deliver. There are also chances you may hurt yourself. I know 10 lbs is not much, but good enough to hurt if you drop them by accident.</p>\n\n<p>Why not to take a break from TV while they show those funny ads, and get pumped during that time?</p>\n"
},
{
"answer_id": 32094,
"author": "heropup",
"author_id": 7576,
"author_profile": "https://fitness.stackexchange.com/users/7576",
"pm_score": 0,
"selected": false,
"text": "<p>Any kind of sustained physical exertion could be regarded as \"exercise,\" but the real question is, is it <strong>productive</strong> exercise for your desired fitness goals? Is the intensity, duration, and mechanics consistent with what you want to achieve?</p>\n\n<p>Additionally, consider the safety issues of such a thing. Any kind of exercise program should be practiced with mindfulness toward the activity, especially any kind of weight training, to avoid injury. Ideally, you should not be distracted from mentally observing your motion and form. Lapses in attention are potentially dangerous, even with 10 pound weights.</p>\n\n<p>Finally, you may discover that, overall, it is more productive and enjoyable to separate your leisure activities from you training activities, because if you focus on each one separately, you will find you spend less time exercising to gain at least as much, if not more, in terms of your fitness goals, and you will be able to pay full attention to your television programs. In a way, just like it is important to be mindful during training, it is also important to be mindful during entertainment, because this creates a more immersive experience.</p>\n"
}
] |
2016/09/07
|
[
"https://fitness.stackexchange.com/questions/32065",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
32,070 |
<p>I have a 9.2% body fat ,1.80 m and 81 kg and still I have enough fat on my abs...I diet and workout hard I always check to have enough proteins,calories,etc every day.I had 5 months ago 19% body fat and I am thinking maybe that is the problem,maybe I lost body fat too fast? Or am I doing something wrong?I have a 7 day training program and I work my abs 2 day a week and my hips another 2 days a week.</p>
|
[
{
"answer_id": 32071,
"author": "cbll",
"author_id": 18493,
"author_profile": "https://fitness.stackexchange.com/users/18493",
"pm_score": 2,
"selected": false,
"text": "<p>Unless you get a dexa scan or similar things conducted, bodyfat measure is at best something that can be done with, i dont know, a 5-10% deviation. </p>\n\n<p>You are likely not sub-10% bodyfat or even remotely close given your own description of your stomach. Either that, or you abs are widely underdeveloped. </p>\n"
},
{
"answer_id": 32077,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 2,
"selected": true,
"text": "<p>Just quit the whole body fat mentality.</p>\n\n<p>This advice of mine is really generic but you can take some benefits from it.</p>\n\n<p>One of the main reason could be that you're dieting wrong, or as someone suggested your abs are underdeveloped. Or you could be genetically prone to lose belly fat later than the other regions of your body ( and with this there's nothing you can do ).</p>\n\n<p>You're basically asking if you're doing something wrong. Probably even your training regimen could be flawed. </p>\n\n<p>High volumes of training during these phases are detrimental.</p>\n\n<p>I advice you to go back to a bulking phase a study a better plan for next dieting window. </p>\n"
}
] |
2016/09/08
|
[
"https://fitness.stackexchange.com/questions/32070",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23220/"
] |
32,082 |
<p>Sometimes, especially after I deadlift, the prospect of pulling the plates off the bar and carrying (rolling) them back to their place seems an unpleasant chore. I work out in my garage, so leaving the weight on the bar does not inconvenience anyone but myself. I don't leave it racked, I feel like a loaded barbell lying on the ground should not be under tension, and should be fine. Are there other concerns I'm failing to consider?</p>
|
[
{
"answer_id": 32083,
"author": "Dnice",
"author_id": 23382,
"author_profile": "https://fitness.stackexchange.com/users/23382",
"pm_score": 2,
"selected": false,
"text": "<p>When on the ground the load on the bar is negligible. Since you asked to consider all concerns then you should know that when you have dissimilar metals in contact one of them can experience accelerated galvanic corrosion. How pronounced the effect depends on the specific materials in your equipment and your basements conditions <a href=\"http://www.galvanizeit.org/design-and-fabrication/design-considerations/dissimilar-metals-in-contact\" rel=\"nofollow\">Dissimilar Metals in Contact Chart</a>. </p>\n"
},
{
"answer_id": 32084,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>It won't do much damage to the bar. The bar is your case supported on 2 ends, rather than it's weight distributed all along it's length. Bar is just 45 lbs, and it's not carrying any additional weight, when the plates touch the ground. </p>\n\n<p>Having said that, if you rack the weights on a bench press bar raised above the ground by the support, the load on the bar would be immense, which is equal to the bar's load and load of the plates. The concept of moments in physics applies to it.</p>\n"
},
{
"answer_id": 32108,
"author": "C.T.",
"author_id": 15217,
"author_profile": "https://fitness.stackexchange.com/users/15217",
"pm_score": 1,
"selected": false,
"text": "<p>It depends on the building quality of the bar. A normal oly bar is rated for about 400-500kg, so if you leave 100kg on the bar in the squat rack and there is no noticeable bend to it, it's going to be fine.</p>\n\n<p>I have a quite cheap bar at home, where I frequently leave 90-140kg on it in the squat rack. 7 years later and the bar is still fine.</p>\n"
}
] |
2016/09/08
|
[
"https://fitness.stackexchange.com/questions/32082",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16458/"
] |
32,093 |
<p>I've been trying to loose weight for a while but have had pretty limited success. I lost a couple of kg's earlier in the year by cutting calories, but nothing since. Details below: </p>
<p>My latest regime is a two day fast (with tea and filter coffee with milk) and 4 days 20 minute kettle bell snatch x 2 (40 mins a day) 15 mins on 15 mins rest. My weight is staying around 64 - 65kg (target 56kg). I've been on the new regime for 4 weeks with no difference, I'm trying to work out what I could do next, or whether I should just wait it out some more and see. I definitely feel better, stronger and more toned, I just wish the tape measure or scales would move! On a side note - maybe the tape measure did move a little - it's actually really hard to measure accurately and the differences are so small. </p>
<p>I'd say on my non fasting days I generally eat yoghurt or omlettes with quark cheese for breakfast. Lunch is savory yoghurt with soft boiled eggs, omlettes, turkey mince with eggs and cabbage, sardines on rye bread, peas and paneer... that kinda thing. I'm supposed to eat low histamine, but I struggle, plus I love fish, so I guess maybe I have inflammation from the reactions a bit. </p>
<p>I do eat out a couple of times a week - pretty much every meal on a saturday and takeout midweek and sometimes on a sunday , alcohol is no more than two glasses of dry white or gin and tonic 0 - 1 times a week. </p>
<p>I don't sleep especially well, I'm a light sleeper, I'm trying to limit screen time before bed. My room is by a noisy road and I have sensitive ears so can't use ear plugs. I'm a pretty stressed person, but working on it. So I know those don't help. </p>
<p>Any tips or advice would be appreciated. :)</p>
|
[
{
"answer_id": 32095,
"author": "Nas16",
"author_id": 23535,
"author_profile": "https://fitness.stackexchange.com/users/23535",
"pm_score": 1,
"selected": false,
"text": "<p>Not a Doctor or a dietitian/Nutritionist here, but going by logic only reason you would target 56Kg is to satisfy a BMI index value. if not you should check that out. Here's <a href=\"http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm\" rel=\"nofollow\">a link</a>! to calculate it.\n<em>(you did not mention height so i reverse looked up the BMI table)</em>\nso a height of 5'3\" is ok with 141 pounds or 64Kg</p>\n\n<p>Now to your question why are you not losing weight there could be many factors</p>\n\n<ul>\n<li>you are gaining bone and muscle mass. Here's <a href=\"http://dailyburn.com/life/health/why-am-i-gaining-weight-exercising/\" rel=\"nofollow\">a link</a></li>\n<li>net calorie intake is more than expended </li>\n<li>body is adapting and storing energy ( considering your fasting)</li>\n</ul>\n\n<p>I suggest you work with a dietitian/Nutritionist and work out a diet plan and meditation may help with stress.</p>\n"
},
{
"answer_id": 32100,
"author": "Strafesafe",
"author_id": 23538,
"author_profile": "https://fitness.stackexchange.com/users/23538",
"pm_score": 0,
"selected": false,
"text": "<p>First of all, let's focus on nutrition. That's the real key in weight management. Exercise helps, but since it's hard to really estimate calories burned by that (because of variability in the workouts, like form or intensity) let's just assume you want to lose weight only with nutrition (which is completely doable). </p>\n\n<p>But before that a little quick note about measuring progress.\nWeight and tape measurements it's a pretty good combo to measure changes, but it's not all down to that, don't forget the mirror. So take pictures of you with less clothing possible from a couple of angles once a month, you could spot changes that the scale or the tape can't tell you. You could have changed by now without knowing! Also: weight it's an immediate measure which is subjected to water fluctuations, bowel movements and such. You don't have to focus about your weight, you have to focus about your trend weight. You have to figure out if you are, in a reasonable amount of time, losing, stalling or gaining weight. There are a couple of apps that helps you with that. Wake up, use the bathroom and weigh in, then log the weight. You'll have a trend soon enough.</p>\n\n<p>But let's assume again, that you are indeed stalling and not making visual progress. Weight management is all about energy, or calories in / calories out. Nutrition is not THIS simple, but if you are, for the moment, just trying to figure out how to lose weight, this assumption is all you need to know for now. So your expenditure of the week (all your steps, workouts, any activity plus your basal metabolic rate that you naturally burn by just being alive) is compensated by your intake, which is all you drink or eat. There's no escape from that. So we have to either increase the expenditure or decrease the intake.</p>\n\n<p>The first step would be: figure out how much are you actually eating. Portion size is everything! Sauces adds a lot of stealthy calories too, and drinks too. I'm sorry if this looks boring, but if you are serious about it logging everything you eat or drink in an app will definitely help you. Log everything you eat or drink (that contains calories) there, eat normally for a week or two and you'll have an idea of your average daily intake. From that you start again to log everything you eat but this time you aim to lower your average daily intake by 300-500 kcals. This will create in your body all the conditions needed to lose weight, even if you'll see fluctuations you'll see a clear, straight trend line that tells you are actually losing weight.</p>\n\n<p>Eating out will be a problem with this method: you can't really figure out the kcals of a meal just by looking at it. You should try to work around it.\nYou can keep the alcohol in moderation, try to stick to liquors which are less sugary (less kcals). If you want to really keep fasting just make sure of adjusting the kcals in the non fasting days and keep a look at portion sizes, it's easy to overeat when you come back from a fast (I've fasted several times).</p>\n"
},
{
"answer_id": 32122,
"author": "Timmy_the_Tricep",
"author_id": 23549,
"author_profile": "https://fitness.stackexchange.com/users/23549",
"pm_score": 0,
"selected": false,
"text": "<p>Fasting is not the answer to weight loss. Fasting results in fat storage. Stay clean/natural in what you eat. use an online calorie/macro-nutrient calculator to find the amount of carbs, protein, and fat. Also, remember that strength workouts combined with high intensity cardio intervals are the best way to burn fat/calories for long term. cardio alone does not burn fat for longer than the actual exercise lasts. Finally, cut your eating out down to once a week and make sure not to eat the entire thing, save some leftovers.</p>\n\n<pre><code>(just so you know, I am not professional, this is just information i have picked up after a lot of studying health and fitness)\n</code></pre>\n"
}
] |
2016/09/09
|
[
"https://fitness.stackexchange.com/questions/32093",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23533/"
] |
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