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32,102 |
<p>There's this long going notion that you cannot re-shape a muscle through trainig: what do you think about it?</p>
|
[
{
"answer_id": 32118,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>Reshaping, or re-sculpting or chiseling the look of the muscles are done in various ways. First, reduction of fat. What looks like reshaping, is actually loss of fat and gain of muscles, but yes, when you have peaks on your bicep, that's a whole different story. In short, yes, whether chest, or arms, working out different sets of muscles with varied load, technique and intensity would definitely reshape them.</p>\n"
},
{
"answer_id": 32125,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": false,
"text": "<p>No, you can't change the shape of your muscles without injury or surgery. </p>\n\n<p>You can change the size, which can change the appearance, but if you have a biceps with a short muscle belly and a long tendon, (So that your bicep peak doesn't reach to the inside of your elbow), you can't change that shape, it's genetic.</p>\n\n<p>Another example is your abdominals, the connective tissue that forms the \"x pack\" bulges is genetic. You may have 3, you might have 8, or whatever, but you can't change that.</p>\n"
}
] |
2016/09/10
|
[
"https://fitness.stackexchange.com/questions/32102",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23472/"
] |
32,103 |
<p>What will happen if i weightlift using a bar with has 8kgs on one side and nothing on the other side of the bar? Will it affect my body? If it affects, what will be the impacts?</p>
|
[
{
"answer_id": 32104,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 2,
"selected": false,
"text": "<p>It depends on the exercise but I wouldn't recommend it.</p>\n\n<p>First of all you can develop <strong>muscular imbalances</strong>. Second thing, you could actually injury yourself due to uneven load on passive structures ( ligaments and joints ).</p>\n\n<p>The only case in which you can use different loads is <strong>in isolated circumstances</strong> due to a recover from an injury. For exemple you are using a leg extensor machine first with one leg and then with the other leg that is actually recovering from an injury or vice versa.</p>\n\n<p>Loading the barbell with highly uneven load in some cases will cause you majour balance issues and make impossibile to perform the exercise.</p>\n"
},
{
"answer_id": 32105,
"author": "C.T.",
"author_id": 15217,
"author_profile": "https://fitness.stackexchange.com/users/15217",
"pm_score": 2,
"selected": false,
"text": "<p>An asymmetrical load on a rigid barbell will move the center of mass to the end with the greatest load. Such asymmetrical loading is generally considered unsafe and inefficient, especially involving the spine. </p>\n\n<p>You always want an even distribution of the load. If you have muscle imbalances, you should in most cases continue to do regular exercises with an appropriate load and perfect execution. </p>\n"
},
{
"answer_id": 32115,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>The idea of weightlifting is to have balanced range of motion, and have equal distribution of the load. When you alter the balance, your body has to do extra work on any particular side to work through the imbalance. It's unsafe and could lead to injury.</p>\n\n<p>If you feel like any side of your body is weak, you need to work on both sides to get stronger. If left arm is weaker, do isolation exercises and you may add more reps, but curling with a barbel with more load on the left is not going to help.</p>\n"
},
{
"answer_id": 37460,
"author": "mindcrime",
"author_id": 28185,
"author_profile": "https://fitness.stackexchange.com/users/28185",
"pm_score": 2,
"selected": false,
"text": "<p>Ordinarily you would want the bar to be balanced, but \"unbalanced loading\" <em>is</em> a recognized type of \"specialty\" or \"exotic\" training that you can mix into a routine at times. The <a href=\"https://www.nsca.com\" rel=\"nofollow noreferrer\">NSCA</a> believe that the technique <a href=\"https://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Articles/Assoc_Publications_PDFs/coach_3.2-4_unbalanced_load_training_for_athletic_performance.pdf\" rel=\"nofollow noreferrer\">can be useful</a> for training athletes who \"place varying\nloads on their bodies in multiple planes of movement.\"</p>\n"
},
{
"answer_id": 37465,
"author": "ChristoKiwi",
"author_id": 28152,
"author_profile": "https://fitness.stackexchange.com/users/28152",
"pm_score": 2,
"selected": false,
"text": "<p>Ignore the negative comments here. This is a great tool for pushing past plateaus! But I think you might be going far too extreme. Unbalanced loads should only be <em>slightly</em> unbalanced.\nEG: 20kg on one side, 19kg on the other.\nObviously, be sure to switch sides to ensure both are worked evenly.</p>\n\n<p>The great thing here is mentally focusing on the lighter side of the lift trying to ignore the fact that the other is slightly heavier.\n(Mind over matter).</p>\n\n<p>As for 8kg on one side and none on the other? Sounds like an injury waiting to happen.</p>\n"
}
] |
2016/09/10
|
[
"https://fitness.stackexchange.com/questions/32103",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23539/"
] |
32,107 |
<p>I have a fairly reputable yoga instructor with 16 years of experience in various fitness-related roles who claims that increasing range of motion through stretching actually reduces stability. The reasoning is that having looser muscles can actually make you weaker to some degree and even reduce explosive strength. However, after looking through many documented research papers, I have not found any evidence to support this claim.</p>
|
[
{
"answer_id": 32110,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 0,
"selected": false,
"text": "<p>Is actually the opposite.</p>\n\n<p>With <strong>increased health of the fascia</strong> you will actually get a structure called CRIMP that is found in young and healthy connective tissue.</p>\n\n<p>This will garant an optimal transmission of kinetic energy through the muscular-skeletal structure and <strong>improve your stability</strong>.</p>\n\n<p>When you stretch you do not act only on the myofibrils, but the part of the muscle you modify is the cytoskeleton ( intended as the whole structure ) and the connective tissue ( comprising of tendons ).</p>\n"
},
{
"answer_id": 32116,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>\"The reasoning is that having looser muscles can actually make you weaker to some degree and even reduce explosive strength.\"</p>\n\n<p>This is simply not true. Flexible, and loose are 2 different thing. Flexible means how easily your parts move away from the zero potential, and back. A loaded spring is flexible, but does it lose it's explosive power? No.</p>\n\n<p>If you ask me for an example, I'd suggest check the person named \"Elliot Hulse\". He believes in the importance of range of motion to avoid injury and increase muscle memory. He won a strong man competition in 2009 where you need explosive strength as well as flexibility, especially while moving those atlas stones.</p>\n\n<p>So, you'll be fine. I'd say full range of motion would rather do you good. After all, you wouldn't like to have a body that's too rigid to even move.</p>\n"
},
{
"answer_id": 32611,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<p>Excessive joint mobility and muscle flexibility can cause instability and lack of strength at end ranges of motion. Most people need to improve their range of motion because they are so immobile. But for people who are extremely mobile, pushing to further ranges of motion can cause problems.</p>\n\n<p>For many sports, tasks, and health in general, we want to maintain some level of mobility, but not too much, especially in some areas. For <a href=\"https://firstpull.net/2014/03/04/the-importance-of-joint-stability-for-weightlifting-performance/\" rel=\"nofollow noreferrer\">instance</a>:</p>\n\n<blockquote>\n <p>The chances of injuries are high whenever stability is sacrificed at the expense of excessive mobility because parts of the body structures that should be stable (such as the lower back) are not.</p>\n</blockquote>\n\n<p>Or consider the <a href=\"http://www.orthopaedicmedicineonline.com/downloads/pdf/B9780702031458000648_web.pdf\" rel=\"nofollow noreferrer\">shoulder</a>. It is an extremely mobile joint, and too much flexibility in the musculature of the shoulder can impede maintaining stability. </p>\n\n<p>Or, your instruction may also be referring to the short-term decrease in power output that comes with static stretching: if you stretch for instance your hamstrings deeply, you won't be able to sprint as fast in the same workout. Explosiveness is reduced at end ranges of motion both from lack of strength and automatic inhibitory effects. </p>\n"
},
{
"answer_id": 41806,
"author": "Andy",
"author_id": 27402,
"author_profile": "https://fitness.stackexchange.com/users/27402",
"pm_score": 1,
"selected": false,
"text": "<p>First of there is a medical condition called <a href=\"https://en.wikipedia.org/wiki/Hypermobility_(joints)\" rel=\"nofollow noreferrer\">hypermobility </a>.\nSo yes to much mobility is not a good thing.</p>\n\n<p>Regarding the effects of stretching on strength I found these papers:</p>\n\n<p>(1)</p>\n\n<p>\"Maximal strength decreased after static stretching (213.2 6 36.1 to 184.6 6 28.9 kg), but it was unaffected by ballistic stretching (208.4 6 34.8 kg). \nIn addition, static stretching exercises produce a greater acute improvement in flexibility compared with ballistic stretching exercises. \nConsequently, static stretching may not be recommended before athletic events or physical activities that require high levels of force. \nOn the other hand, ballistic stretching could be more appropriate because it seems less likely to decrease maximal strength.\"</p>\n\n<p>Bacurau et al. \nAcute effect of a ballistic and a static stretching exercise bout on flexibility and maximal strength. \nJournal of Strength and Conditioning Research (Impact Factor: 2.34).\n2009.\n240 citations.</p>\n\n<p>(2)</p>\n\n<p>\"However, there are a myriad of studies demonstrating static stretch-induced performance impairments. More recently, there are a substantial number of articles with no detrimental effects associated with prior static stretching.\"</p>\n\n<p>A review of the acute effects of static and dynamic stretching on performance.\nEuropean Journal of Applied Physiology. (Impact factor: 3.055).\n2011.\n208 citations.</p>\n\n<p>(3)</p>\n\n<p>\"On the basis of the current evidence, the inclusion of short durations of either static or dynamic stretching is unlikely to affect sprint running, jumping, or change of direction performance when performed as part of a comprehensive physical preparation routine.\"</p>\n\n<p>Blazevich et al.\nNo Effect of Muscle Stretching Within a Full, Dynamic Warm-up on Athletic Performance.\nMedicine & Science in Sports & Exercise (Impact factor: 4.29).\n2018.\n20 citations.</p>\n\n<p>So it seems that it was earlier found that static stretching reduced maximal strength whereas ballistic did not. More recently it has been found that static stretching does not reduce strength.</p>\n\n<p>One problematic (?) thing I notice with (1) and (3) are the low number of subjects: n=14 and 20. \nFurthermore (1) only included women and (3) only men. </p>\n\n<p>This seems to indicate a problem with low quality in sport science papers? </p>\n\n<p>(2) Is a metastudy and should therefore probably be given most weight.\nIt also proposes some reasons for the conflicting findings:\n\"The lack of impairment may be related to a number of factors. These include static stretching that is of short duration (<90 s total) with a stretch intensity less than the point of discomfort. Other factors include the type of performance test measured and implemented on an elite athletic or trained middle aged population. Static stretching may actually provide benefits in some cases such as slower velocity eccentric contractions, and contractions of a more prolonged duration or stretch-shortening cycle. Dynamic stretching has been shown to either have no effect or may augment subsequent performance, especially if the duration of the dynamic stretching is prolonged.\" </p>\n\n<p><strong>My conclusion:</strong></p>\n\n<p>Dynamic stretching does not affect strength.\nMild static stretching probably does not affect strength.</p>\n\n<p>According to this article:\n<a href=\"https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931\" rel=\"nofollow noreferrer\">Stretching: Focus on flexibility</a>\n\"other studies show that lengthening the muscle and holding the stretch immediately before a sprint may slightly worsen performance.\"</p>\n"
}
] |
2016/09/11
|
[
"https://fitness.stackexchange.com/questions/32107",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23542/"
] |
32,128 |
<p>I always wondered ,I played volleyball for some years and I saw my reflexes on the field improve amazingly,my brain could process the information faster.But outside of the field my reflexes were not better than other people in normal tasks.For example reacting to a accident,or catching a phone that slipped from the table.
<p>My question is:Is there a way to improve your brain reactions/reflexes generally?Any exercises to improve them?
<p>I assume you can do certain exercises to improve them because It's a skill and any skill can normally be improved.
<p>I'm not sure if I should ask this question on this SE site but I got no idea where to ask it.</p>
|
[
{
"answer_id": 32129,
"author": "VSO",
"author_id": 16841,
"author_profile": "https://fitness.stackexchange.com/users/16841",
"pm_score": 4,
"selected": true,
"text": "<p>Reflexes can be improved for SPECIFIC actions. The rules of thumb are:</p>\n\n<ol>\n<li>When you react to stimuli, you strengthen neural pathways responsible for that action. In addition to that, you take out the element of \"decision making\" since your mind now immediately knows how to react. For example, you can train yourself to automatically block a round-house kick and follow up with a front kick counter. The more you do this, the faster it will be. This does NOT carry over to any other situations. In other words:</li>\n</ol>\n\n<blockquote>\n <p>A soccer player, for example, can improve his running or kicking, and in the process, his knee jerk might get faster. But those kinds of improvements are specific to the activity. A soccer player's feet and legs might develop faster nerve conduction than average. But if that same soccer player were to engage in a contest of finger speed with a classical pianist, the pianist would win, hands down.</p>\n \n <p>The real key to reaction time is practice. By repeating the same\n movements, you make them almost automatic. That's why professional\n baseball players can dive to catch a sizzling line drive. And it’s\n also why once you learn to ride a bike, you never forget.</p>\n</blockquote>\n\n<p><a href=\"https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=562\" rel=\"nofollow noreferrer\">https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=562</a></p>\n\n<ol start=\"2\">\n<li>If your mind has multiple avenues of action (counter with round-house or counter with grab leg and sweep), your reaction time SLOWS down, because your mind has to decide between two well conditioned alternatives, and that takes time. I don't know if this was discovered by, but it's well understood in the SOF community, since seconds count, so they try to figure out what slows them down if, say, their primary jams - do they clear the malfunction, go for their sidearm, etc?</li>\n<li>There is some evidence that video games \"increase reflexes\", but it seems to have to do with mental processing, not actual reflex speed. See here: <a href=\"https://skeptics.stackexchange.com/questions/22692/do-video-games-improve-reflexes-reaction-time\">https://skeptics.stackexchange.com/questions/22692/do-video-games-improve-reflexes-reaction-time</a></li>\n<li>Finally, reflexes slow down with age, but apparently it can be reversed to some degree. From the same article as above (though without any \"why\"):</li>\n</ol>\n\n<blockquote>\n <p>Reflexes do slow with age. Physical changes in nerve fibers slow the speed of conduction. And the parts of the brain involved in motor control lose cells over time. But the effect of age on reflexes and reaction time varies tremendously from person to person. You can actually slow down — even reverse — the effects of aging by staying physically active.</p>\n \n <p>Remember the saying: If you don't use it, you'll lose it.</p>\n</blockquote>\n\n<p>In short, this is a very good and important question. Reflexes fall into two categories - reflexive action with little processing, and more complicated actions involving a lot of mental processing. The actual speed with which signals travel \"to muscles\" cannot be improved. It is speculated to be somewhat genetic and faster in shorter people, simply due to nerve length, but I would imagine the difference is minuscule considering the speeds we are dealing with.</p>\n\n<p>On a side note, I am pretty discontent with this answer and hope we can discuss it more. What I wrote is true, but I feel like it's just scratching the surface of the topic. </p>\n"
},
{
"answer_id": 32144,
"author": "SHPstr",
"author_id": 23561,
"author_profile": "https://fitness.stackexchange.com/users/23561",
"pm_score": 2,
"selected": false,
"text": "<p>Because reflexes are automatically programmed, they do not rely on conscious or unconscious brain activity.\nThe interaction between reflexive and conscious responses can be more complex.\nIn certain situations, a brain-moderated response would be too slow, so reflexes come into play. Reflexes are automatic, hot-wired responses to particular, extreme stimuli. For example, if you pick up a very hot plate, you will probably instantly drop it. But if you pick up a hot plate that is valuable, you might reflexively drop it and, a split second later, consciously catch it. The two responses might vie with each other for a second or two as you juggle the plate while searching for a surface to place it on. </p>\n\n<p>As mentioned in the above answer, you may learn to quickly react to certain stimuli, but if you generally want to get better reaction time then I recommend working on your agility(mental and physical) for reaction time.</p>\n\n<p>You can start by </p>\n\n<p><strong>Improving physical agility</strong></p>\n\n<ul>\n<li><p>Improving your balance. Practice balancing exercises to increase overall agility. \n<a href=\"http://news.bbc.co.uk/sportacademy/hi/sa/in_the_gym/workouts/newsid_3160000/3160287.stm\" rel=\"nofollow\">Visit link for exercises</a></p></li>\n<li><p>Run multiple cycles of suicide runs. </p></li>\n</ul>\n\n<blockquote>\n <p>Suicide runs are a great way to improve your speed, and ability to\n switch direction quickly and effectively. [<a href=\"http://news.health.com/2014/08/01/4-fat-burning-exercises-that-improve-your-agility/\" rel=\"nofollow\">2</a>]</p>\n</blockquote>\n\n<ul>\n<li><p>Do ladder drills. </p></li>\n<li><p>Bench taps.</p></li>\n</ul>\n\n<blockquote>\n <p>The main objective of agility ladder programs is to promote a wide\n range of different foot and movement patterns. Through practice these\n movements will become second nature and the body will be able to\n respond quickly to various sport specific movement patterns.[<a href=\"https://www.brianmac.co.uk/agility.htm\" rel=\"nofollow\">3</a>]</p>\n</blockquote>\n\n<p><strong>Improving mental agility</strong></p>\n\n<ul>\n<li>Eat the right breakfast foods. Hard-boiled eggs (vitamin B) to increase verbal and visual performance. Bran cereal (rich in zinc) because Zinc plays a pivotal role in cognitive stability and memory formation. It also improves your skin tone. Antioxidant rich fruits and vegetables, they help with the increase of mental capacity and memory. Small cup of coffee (caffeinated tea) first thing in the morning to improve your mental performance and memory as well as increasing your concentration</li>\n</ul>\n\n<blockquote>\n <p>Eating the right kind of breakfast is one of the primary ways you can\n boost your focus at the beginning of the day. Dr. Mehmet Oz from The\n Dr. Oz Show told his audience it is important to consume three foods\n during breakfast that have been linked to boost your concentration to\n prevent short term memory. [<a href=\"http://www.medicaldaily.com/ways-naturally-improve-your-focus-all-day-long-morning-night-249371\" rel=\"nofollow\">4</a>]</p>\n</blockquote>\n\n<ul>\n<li>Exercise during the day.A short workout at any point during the day to increase mental performance. It also helps with mental health and agility by reducing stress, boosting mood improving chemicals in your brain, relieving anxiety, increase relaxations, and increasing creativity</li>\n</ul>\n\n<blockquote>\n <p>Working out can have positive effects far beyond the gym (and beach\n season). Gaining self-confidence, getting out of a funk, and even\n thinking smarter are some of the motivations to take time for exercise\n on a regular basis. [<a href=\"http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html\" rel=\"nofollow\">5</a>]</p>\n</blockquote>\n\n<ul>\n<li>Read more. Reading engages many parts of your brain linked with memory, cognition, and imagination. Reading also improves mood and increases relaxation.</li>\n</ul>\n\n<blockquote>\n <p>Reading is a great activity because it can stoke the imagination and\n ignite so many different parts of the brain. [<a href=\"http://www.healthline.com/health/depression/mental-fitness#Techniques4\" rel=\"nofollow\">6</a>]</p>\n</blockquote>\n\n<ul>\n<li>Play games (with friends). Choose those games that require skill and multiple levels of cognition to help improve focus and memory retention. Play the game a few days a week to engage your mind and increase your cognition.</li>\n</ul>\n\n<blockquote>\n <p>Games are a great way to build up your brain muscle. Even fast-paced\n action video games may boost your ability to learn new tasks,\n according to a study in the journal Current Biology. The study found\n tentative evidence that video games may increase your attention span,\n reaction time, and task-switching ability. [<a href=\"http://www.healthline.com/health/depression/mental-fitness#Techniques4\" rel=\"nofollow\">6</a>]</p>\n</blockquote>\n\n<ul>\n<li>Learn something new. Learn a new way to complete your normal routine and your everyday tasks. These tasks help your brain create new neural pathways.</li>\n</ul>\n\n<blockquote>\n <p>According to the Alzheimer’s Association, research shows that keeping\n your brain active increases its vitality. Doing new things in new ways\n appears to help retain brain cells and connections. It may even\n produce new brain cells. In essence, breaking out of your routine can\n help keep your brain stay healthy. [<a href=\"http://www.healthline.com/health/depression/mental-fitness#Techniques4\" rel=\"nofollow\">6</a>]</p>\n</blockquote>\n"
}
] |
2016/09/13
|
[
"https://fitness.stackexchange.com/questions/32128",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23220/"
] |
32,133 |
<p>I have bought a weight vest, 10kg. I am wondering if it will help me burn more fat during a bike riding? </p>
<p>Logically, it makes sense, but someone told me our body would become used to this new body weight and adjust itself accordingly so that this increase in calorie burning will gradually wear off over time.</p>
<p>Thanks</p>
|
[
{
"answer_id": 32135,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 3,
"selected": false,
"text": "<p>What they told you actually make sense in some contexts. The only way you could consume less calories with added physiological work is if you develop economicity in your motor skill.</p>\n\n<p>To be more clear, architecture of <strong>type I fibers</strong> allow you to produce less power stroke in the architecture of sliding filaments but at longer leghts compared to type II fibers.</p>\n\n<p>With this you can actually mantain a certain pace exploiting the viscous properties of the type I fibers along with their architecture and their chemical features ( phosphorylated ATP stays longer on type I myosin heads as ADP, that's one key characteristic that make these fibers less susceptibles to stretch/strain and suitable to work at higher lenghts ).</p>\n\n<p>However, the moment you add weight to yourself, you actually will do more physiological work no matter what.\nThe fact that you can develp efficiency doesn't mean you will consume the same amount of calories no matter how much work and weight you add to your routine; this just make no logical sense at all.</p>\n\n<p>To answer your question: <strong>no</strong>.</p>\n\n<p>Adding 10kg to yourself will not help you burn more fat, or anything else. Burning fat is for a large part depends on the actual total time or/and intensity of work.</p>\n\n<p>You could go at a <strong>low intensity for a very long amount of time</strong>, and you will burn fats ( this is highly variable upon individuals and training level/muscle cell phenotypization ).\nOr you could go at a <strong>high intensity</strong> for <strong>intermittent intervals</strong> and build a very big EPOC that will help you burn fats while you recover ( remember that <em>RER - Respiratory Exchange Ratio</em>, drops at <strong>0.7</strong> after high intesity exercise ); for this, is better dynamic exercise ( like cycling ) instead of static exercise ( like weightlifting ).</p>\n"
},
{
"answer_id": 32136,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 5,
"selected": true,
"text": "<p>Depends on the distance you are biking. Always use the physics behind every workout, to calculate the load, or calorie burn. In your example, you are adding 10 kgs to the weight of you bike. </p>\n\n<p>When you are biking on a flat surface, majority of the work is done is against friction between the road and bike's tires. The force of friction is uR where u is the coefficient of friction and R is normal reaction, which is your weight+ that of bike and added 10 kgs.</p>\n\n<p>Work done is force x displacement, so any added weight is going to make it count when it comes to calorie burn.</p>\n\n<p>Also, when you go uphill, you are doing work not only against friction, but the downward pull due to the gravity as well.</p>\n\n<p>Body may become used to it in time, but by the time it will be in better shape than what you started with.</p>\n"
},
{
"answer_id": 32143,
"author": "r41n",
"author_id": 23570,
"author_profile": "https://fitness.stackexchange.com/users/23570",
"pm_score": 2,
"selected": false,
"text": "<p>I don't want to debate the correctness of the accepted answer, the heavier you are the more energy you need to invest to build up and maintain speed. However, saying that the majority of the work is done against friction is not correct at all.</p>\n\n<p><strong>Air Drag</strong></p>\n\n<blockquote>\n <p>On a flat road, aerodynamic drag is by far the greatest barrier to a cyclist's speed, accounting for 70 to 90 percent of the resistance felt when pedaling</p>\n</blockquote>\n\n<p><a href=\"https://www.exploratorium.edu/cycling/aerodynamics1.html\" rel=\"nofollow\">Source</a></p>\n\n<p>Bicycles are very inefficient when it comes to Aerodynamics, as <a href=\"https://en.wikipedia.org/wiki/Bicycle_performance\" rel=\"nofollow\">this Wikipedia article</a> illustrates.</p>\n"
},
{
"answer_id": 32145,
"author": "Rex",
"author_id": 23574,
"author_profile": "https://fitness.stackexchange.com/users/23574",
"pm_score": 2,
"selected": false,
"text": "<p>As stated by r41n, </p>\n\n<blockquote>\n <p>On a flat road, aerodynamic drag is by far the greatest barrier to a\n cyclist's speed, accounting for 70 to 90 percent of the resistance\n felt when pedaling.</p>\n</blockquote>\n\n<p>I've witnessed several cyclists who wear small, controllable \"parachutes\" to vastly increase resistance the faster they are going.\n<a href=\"https://i.stack.imgur.com/9a2VU.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/9a2VU.jpg\" alt=\"Bike Parachutes\"></a></p>\n\n<p>This, (next to uphill training in mountains), is one of the best \"boosts\" to your cycling workout, as it is fairly consistent (unlike mountain/hill training, with varying gradients).</p>\n"
},
{
"answer_id": 32155,
"author": "railsdog",
"author_id": 23579,
"author_profile": "https://fitness.stackexchange.com/users/23579",
"pm_score": 1,
"selected": false,
"text": "<p>Take the advice of Eddy Merckx, \"Ride lots\".</p>\n\n<p>More weight == more work, plain and simple, unless you are coasting downhill all the time. How much benefit (i.e.: weight loss) the extra work will get you depends on any number of factors.</p>\n\n<p>The top level Tour competitors are, in one respect, in a \"grams per bike\" competition. Lightening the load they have to move down the road, or up the mountain means less energy expended getting to the finish, which means a better chance for a podium finish, all other things being equal (which they never are -- people vary).</p>\n\n<p>Riding with that extra weight once a week for a short period will probably just get you sore legs once a week. Riding with that extra weight for an extended period multiple times per week (3 or more?) should yield more weight loss. Your body reacts to the demands placed upon it. </p>\n\n<p>If calorie intake isn't changed while the workload increases, yes, your body will become more \"efficient\" and store more intake as \"ready calories\", because it expects to need them available. Over time, an \"intake to work\" equilibrium might be reached, but that doesn't diminish the benefit of the extra weight/extra work. </p>\n"
},
{
"answer_id": 32164,
"author": "Michael",
"author_id": 21796,
"author_profile": "https://fitness.stackexchange.com/users/21796",
"pm_score": 2,
"selected": false,
"text": "<p>No.</p>\n\n<p>If you are already riding at a certain intensity (power) the weight will only make you slower when accelerating or riding uphill. E.g.: If you are capable of outputting 200W for an hour (and riding at that power) that output power and thus calorie consumption won’t change, you’ll just be slower.</p>\n"
},
{
"answer_id": 32165,
"author": "ChrisW",
"author_id": 2790,
"author_profile": "https://fitness.stackexchange.com/users/2790",
"pm_score": 0,
"selected": false,
"text": "<p>No, and it might even make you burn fewer calories!</p>\n\n<p>The power (energy per second) that you put into cycling is spent in two ways:</p>\n\n<ul>\n<li>Overcoming \"rolling resistance\" (e.g. flexing the tires)</li>\n<li>Overcoming \"wind resistance\"</li>\n</ul>\n\n<p>At about 20 km/hour and above, \"wind resistance\" is the larger/dominating term. It increases as the square of the speed (so, e.g. to increase your speed by 20% would require 45% more power).</p>\n\n<p>Anyway, the canonical way to spend more power into a bicycle is to travel faster.</p>\n\n<p>To go faster you might want to pedal more rapidly in a lower gear (the \"cadence\" of your pedalling should definitely be above 60 cycles per minute ... maybe 90 or more with practice and with clips or cleats on your cycling shoes). It's better to spin faster with medium force that spin slower with big force ... if the pedal-spinning slows below 60/minute then you need a lower gear.</p>\n\n<p>Anyway, once you're cycling (after you've warmed up, e.g. after the first 20 minutes) you ought to be getting wet, either because it's raining or because you're sweating. Generally you'll be hot and sweating. One of the things that makes cycling bearable (or pleasant) is that there's always a wind when you're cycling ... and that wind helps to keep you cool. Cyclists wear \"moisture-wicking\" clothing which helps to keep them cool (helps sweat to evaporate).</p>\n\n<p>One of the limits, one of the things which may limit how much work you do, is how hot you get and how quickly you can shed that heat. Imagine: you could work harder in a hot gym in front of a cooling fan than you could without the wind from the fan. Similarly you can bike harder if you don't get too hot, and if you start to get too hot then you have to stop or slow down (or risk heat stroke etc.).</p>\n\n<p>So, don't wear a \"weight vest\" which would keep the heat in and not transpire. Wear lightweight clothing and cycle faster.</p>\n"
}
] |
2016/09/14
|
[
"https://fitness.stackexchange.com/questions/32133",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23462/"
] |
32,139 |
<p>From Wikipedia:</p>
<blockquote>
<p>Lactate inflection point (a.k.a. Lactate Threshold), is the exercise intensity at which the blood concentration of lactate and/or lactic acid begins to exponentially increase. Often expressed as 85% of maximum heart rate or 75% of maximum oxygen intake. When exercising at or below the LT, any lactate produced by the muscles is removed by the body without it building up.</p>
</blockquote>
<p>With a view to improving cycling/running times when working at that lactate threshold point, could specific training help improve my lactate threshold over time? If so, what type of training would be best suited?</p>
|
[
{
"answer_id": 32141,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 4,
"selected": true,
"text": "<p>First of all we have to look at what you need in terms of real conditional capacities.</p>\n\n<p>Lactate thresholds have been used to asses one's <strong>endurance capacities</strong> related to many sports such as cycling, running or swimming.\nWhat you are asking is basically if you can improve the delay in onset of lactate accumulation that is <em>correlated</em> ( not cause ) with the <strong>aerobic-to-anaerobic energy system transition</strong>.</p>\n\n<h2>Problems of the thresholds</h2>\n\n<p>We must understand first of all what we are referring to when we talk about <strong>LT</strong> ( <em>Lactate Threshold</em> ). For exemple, your wikipedia extract is not precise in describing effectively what Lactate Threshold is or are.</p>\n\n<p>85% of %HRmax and 75% of VO2max are still only general measures that are based on general indications aswell; these measures have been shown to coincide with the <em>anaerobic thresold</em> in some, but not all individuals (expecially adv. athletes ) and I'm not going to take these indicators in consideration.</p>\n\n<p>To focus only on LT, there are two thresholds.</p>\n\n<p>The first one is called <em>Aerobic Threshold</em> (<strong>AT</strong>), and the second one is called <em>Anaerobic Threshold</em> (<strong>ANT</strong>) ; even for the AT there is a general observation that put it in correlation with the 50% of VO2max.</p>\n\n<p>The AT is considered the upper limit of the exclusive aerobic mechanism usage ( this doesnt mean that glycolysis does not occur ), while ANT is considered the upper limit after which the anaerobic system become more and more consistent and the body relies more on a glycolitic/fast type metabolism.</p>\n\n<p>So what we want is to consider ANT to answer your question.</p>\n\n<h2>Yes you can improve your ANT</h2>\n\n<p>There are several protocols of training for improving ANT. On top of that a big body of research over the years has accumulated work that shows how the ANT can be found at different lactate concentration in blood ( ranging from 2 up to 10 mmol/L )[<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/7333753\" rel=\"noreferrer\">1</a>-<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/10862542\" rel=\"noreferrer\">2</a>].</p>\n\n<p>This however do not correlate with performance. When you improve your ANT you actually have a shift of this limit upward thowards the exerted power ( it means you can exert more power and sustain more intense workload without the accumulation of further lactate.</p>\n\n<p>This happens because you have improved your aerobic capabilities, but I won't get in depth in this argument just because it would lead to an enormous Off Topic.</p>\n\n<h2>How to improve your Lactate Threshold (ANT)</h2>\n\n<p>It largely depends on your sport but the key thing you have to keep in mind is that you must target what you need.</p>\n\n<p>You can perform in two different ways.</p>\n\n<ul>\n<li><strong>Training your CVS ( cardio vascular system ) or Central Training</strong>: This is done by putting volume in the equation; just accumulate volume following a linear fashion periodization ( high volume that will decrease over time ) and at an intensity slightly lower than ANT.\nYou can actually also follow a <em>Non Linear periodization</em> style, but this is really up yo tou. The key is to actually accumulate volume that will lead to central adaptation of your CVS at a slightly lower intensity than your ANT.</li>\n<li><strong>Training your muscles enzymatic capacity and overall buffer capacity or Pheripheral Training</strong>: this part of the training will lead your body to broader adaptation in your muscles. You will build more oxydative enzymes like SDH ( <em>succinate de-hydrogenase</em> ), crucial in oxydative metabolism. You will develop more capillaries and more mitochondria in the muscle.\nThis is just a brief sum of the anatomical adaptations. This type of training is performed at <strong>slightly over the ANT</strong> for prolonged periods of times.</li>\n</ul>\n\n<p>So basically this is it. Periodization advices could be given more in depth if your objective was more specific and in relation to a known sport.</p>\n\n<h2>How to asses ANT</h2>\n\n<p>There are plenty of tests to asses the ANT. The main problem here is actually the sport in which you perform. For cycling you want to use a cyclo-ergometer, but for running there are plenty of field tests.</p>\n\n<p>Take in consideration that you want to asses the correlation with speed/power and the time it takes to reach exhaustion.</p>\n\n<p><a href=\"https://www.brianmac.co.uk/hrm3.htm\" rel=\"noreferrer\">Here</a> some good indication on some tests.</p>\n"
},
{
"answer_id": 32658,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 0,
"selected": false,
"text": "<p>Training at or just below the lactate threshold is the main way to improve it. Well, at least the most direct. The lactate threhold pace is approximately a race pace that can be held for one hour. Considering this, Tempo Runs which are hard fast efforts lasting 20 to 40 minutes will train your body to run while producing and tolerating more lactate than can be cleared up. Steady State Runs are Med-Hard efforts that are run just a bit slower than the lactate threshold pace for 45 to 90 mins. This trains your body to run close to the lactate threshold pace withour crossing it and trains it to efficiently clear up lactate acid.</p>\n"
}
] |
2016/09/14
|
[
"https://fitness.stackexchange.com/questions/32139",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
32,146 |
<p>I want to avoid overtraining certain part of my body with respect to other parts, I'd like to maintain a certain equilibrium in my body. What I want is basically a ratio of the weights i should lift with different part of the body. To do a simplistic example with random number: if you do 10 reps at 10 (some weight unit) at the bench press you should be able to do 10 reps at the lat machine at 9. I'm not sure if I've been clear enough. I know there isn't a perfect ratio but there must be something to be around, more or less. If your bodyweight 70 Kg, you bench press 100 kg but you can't do more than 2 pull ups it means you're doing something wrong.</p>
<p>Thank you in advance for any answer and i hope i made myself clear</p>
|
[
{
"answer_id": 32156,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>While maintaining a balance is good, some muscles can't withstand the load some others can. Lats is a pulling exercise, while bench is pushing. I know people who bench 500 lbs, but haven't seen them pulling 500 lbs on lat machine, though i don't observe people much in general. Also, you can always squat heavier than what you can lift overhead. </p>\n\n<p>The main goal should be to exercise the full body and try to strengthen the weaker areas. How much weight you are lifting for which one, is immaterial, as long as you are doing it with proper form, and getting better than before. </p>\n"
},
{
"answer_id": 32159,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 2,
"selected": false,
"text": "<p>There's no perfect way as such ratio.</p>\n\n<p>First of all, you have a misunderstanding of overtraining. That is a complex syndrome, not some simple thing that you get from doing too many bicep curls.</p>\n\n<p>Just periodize your volume and intensity and you should be good to go.</p>\n"
}
] |
2016/09/14
|
[
"https://fitness.stackexchange.com/questions/32146",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23575/"
] |
32,150 |
<p>So let's say today I'm doing back, and biceps. For simplicity, let's assume I want to do 3 different exercises to target by back (Back 1, Back 2, and Back 3), and 3 different exercises to target my biceps (Biceps 1, Biceps 2, and Biceps 3). Let's assume I want to do 4 sets of each exercise.</p>
<p>How should I arrange them?</p>
<p>Right now, I'm alternating the exercises to give my muscles a rest. For example:</p>
<ol>
<li>Back 1</li>
<li>Biceps 1</li>
<li>Back 2</li>
<li>Biceps 2</li>
<li>Back 3</li>
<li>Biceps 3</li>
<li>(Repeat until I complete 4 sets for each exercise)</li>
</ol>
<p>However, I'm noticing some people at the gym who instead just do all four sets of one exercise at once and then move to the next. For example:</p>
<ol>
<li>Back 1</li>
<li>Back 1</li>
<li>Back 1</li>
<li>Back 1</li>
<li>Biceps 1</li>
<li>Biceps 1</li>
<li>Biceps 1</li>
<li>Biceps 1</li>
<li>And so on.</li>
</ol>
<p>Some don't even alternate the exercises. They just go:</p>
<ol>
<li>Back 1</li>
<li>Back 1</li>
<li>Back 1</li>
<li>Back 1</li>
<li>Back 2</li>
<li>Back 2</li>
<li>...</li>
<li>Biceps 1</li>
<li>Biceps 1</li>
<li>Biceps 1</li>
<li>Biceps 1</li>
<li>Biceps 2</li>
<li>And so on.</li>
</ol>
<p>So, which is the right way to organize your sets of exercises?</p>
|
[
{
"answer_id": 32153,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>I'd say try different sets and see what works the best for you. Everyone is different and different routines leads to different results in different people. Try out and check the results. The one that you find effective, stick to it.</p>\n"
},
{
"answer_id": 32158,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 1,
"selected": false,
"text": "<p>If you want to maximize mechanical and metabolic stimuli you want to be <strong>consequential</strong> in the exercise order.</p>\n\n<p>The best option is to target for first the muscle group you want to prioritaze.</p>\n\n<p>There's a misconception in the bodybuilding/online community that you can isolate a certain muscle group. That is actually not realistic.\nThere will be always more than one muscle group involved, the difference is in the amplitude of stimuli.</p>\n\n<p>Obviously the fact that biceps ( for exemple ) are fatigued prior to back training is not taking anything away from your back training and vice versa.</p>\n\n<p>It's just a matter of focus and precision. </p>\n"
},
{
"answer_id": 32167,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 2,
"selected": false,
"text": "<p>You said at the gym, so I will start with gym etiquette.</p>\n\n<p>Don't reserve multiple stations, dumbbell, etc... So in the scenario, unless you use the same machine or dumbbells, the best way to organize your set is to use only one piece of equipment at a time and do whatever you want with it.</p>\n\n<p>Now that basic gym etiquette is out of the way.</p>\n\n<p>There are really two main trains of thought when it comes to \"GAINZ\". The first one is to trickle down from compound to isolation and the second is to start with the muscle group you want to prioritize first.</p>\n\n<p>If you're doing back/biceps today, in the first case you will start with your back exercise. The reason is that you use your biceps in the majority of your back work outs. Later, once you get to your bicep workout, they have already have a workout. Sure, it will be lighter, but you're doing more volume. If you were to start with your biceps, your back exercise would suffer.</p>\n\n<p>Now, if you work out shoulders and chest on the same day. Say you want a bigger chest, you would start off your day with the bench press. This will allow you to put on more weight or do more volume on the bench, rather than say overhead press. If you want bigger shoulders, start with overhead press for the same reason. The reasoning behind this method is that you have more energy to devote on a body part at the beginning of a workout as opposed to the tail end of one. It is pretty self explanatory.</p>\n\n<p>Another method you can use is just alternate between body parts. From what I've gathered, people tend to take this approach when they have a primary movement and finishers. You would start with bench, then do overhead press, then triceps. Move onto flies, shrugs and then more triceps, etc...</p>\n\n<p>There's no wrong order to do exercises. Some people do supersets, others take long breaks between exercises. It depends on your goals, if you need the break before repeating a muscle group, do it. If you need StackExchange to find the answer to this question, you are probably not at the point where you will benefit from this type of optimization.</p>\n"
}
] |
2016/09/15
|
[
"https://fitness.stackexchange.com/questions/32150",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23500/"
] |
32,151 |
<p>When my work out begins, I normally begin strong. For example, I can lift up to 30 Lbs doing bicep curls, I can feel the burn, but it's not difficult at all to do the curls in good form; but as the workout progresses, I find myself having to lower my weights in each set. For example, by the second set of bicep curls, I have to lower the weights to 27 Lbs to maintain good form. By the third set I'm doing 25 Lbs, and so on.</p>
<p>It's not that I start feeling tired, low energy or anything, it's just that my muscles simply can't take it. What am I doing wrong? I was hoping I could maintain the same number of pounds throughout the entire workout. What do I need to change? Should I start with lower weights even though they'll feel too light?</p>
|
[
{
"answer_id": 32152,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>A good warmup is very important, when it comes to a good workout. Many lifers I know don't like the idea of warmup, but it's a way to get your body prepared for what coming next. Make sure you start with good warmup before you even think of lifting. </p>\n\n<p>Secondly, if 30 lbs is the max that you can curl, then don't go for 30 in the first set. First set should be something light for you(may vary for experienced lifters) to pump the blood to the muscles and get them ready. Gradually keep on increasing till you reach your peak, then do drop weights.</p>\n\n<p>Lifting heavy right from the word go, would not only hamper the form, but lead to injuries as well.</p>\n"
},
{
"answer_id": 32181,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 0,
"selected": false,
"text": "<p>In addition to @xCodeZone's answer, consider resting longer (for example, three to five minutes or more) between each set. When training for strength, it's more important to complete your repetitions in each set than to complete sets with fewer repetitions, and/or less weight.</p>\n"
}
] |
2016/09/15
|
[
"https://fitness.stackexchange.com/questions/32151",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23500/"
] |
32,160 |
<p>I normally work out 2 muscle groups per day,a big one and a small one for example <p><code>back/triceps</code>
<p><code>chest/biceps</code>
<p><code>legs/shoulders</code>
<p><code>etc...</code>
<p>But,sometimes I am in a hurry and I must hurry up the pace and I do them combined,for example I do a 15xLeg press I wait 20 seconds and I do 15xDumbell military press then I wait 1:30 minutes and again Leg press,20 seconds pause, Dumbell press,1:30 minutes pause a.s.o.
<p>Am I stressing my body too hard when I do this?Should I train only 1 body part when I really am in a hurry?</p>
|
[
{
"answer_id": 32161,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 2,
"selected": false,
"text": "<p>No it's not wrong but is not the same thing as training a single muscle chain/section consequentially.</p>\n\n<p>If you have a volume of 70 reps total ( divided in 4 exercises ) for, let's say chest, you want to perform all of those ( if you're going with 70%-80% intensity ) with at max 60 to 90 seconds of pause between sets.</p>\n\n<p>If you do like you said your metabolic stimuli will be different while mechanically its the same thing. It's not \"bad\" but for hypetrophy is better going consequentially.</p>\n"
},
{
"answer_id": 32162,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 3,
"selected": true,
"text": "<p>It's not the question of wrong or right, but what works for you. The conventional regime is to workout back and biceps and chest with triceps. When you are working on your chest, you are already moving your triceps, they get secondary workout. So stressing them again with back workout may not work for everyone. Ideally the rest time is 48 hours, for a set of muscles, but having said that, people are built differently when it comes to what their bodies can handle. I know some people who have been doing everything on a single day for last 5 years, and it's working for them. </p>\n\n<p>So, I'd say try out various routines and see what works for you. </p>\n"
},
{
"answer_id": 32310,
"author": "Batibot323",
"author_id": 9960,
"author_profile": "https://fitness.stackexchange.com/users/9960",
"pm_score": 0,
"selected": false,
"text": "<p>With the scenario you've given, I say it's alright. Leg press works the lower part of your body, your quads for the most part whereas military press works out your shoulders and a little bit of triceps. And it's okay since your workout plan involves you to target legs and shoulder for the day.</p>\n\n<p>Resting completely without doing military press after your leg press lets you recuperate a bit more for the next set of leg press. So, you'd be able to do a little bit more on your leg press if you just rested completely. So, you're basically trading off your gain in both leg press and military press for the amount of time saved. But, for me, that's fine</p>\n"
}
] |
2016/09/15
|
[
"https://fitness.stackexchange.com/questions/32160",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23220/"
] |
32,166 |
<p>I want to get a better mobility and flexibility. Therefore, I am going to start stretching several times a week. However, I don't want to get super skinny because of it. Does the stretching have negative influences on building muscles? Will I lose muscles because of too much stretching? I am a little afraid that could happen. Is my fear justified or am I worrying too much?</p>
|
[
{
"answer_id": 32161,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 2,
"selected": false,
"text": "<p>No it's not wrong but is not the same thing as training a single muscle chain/section consequentially.</p>\n\n<p>If you have a volume of 70 reps total ( divided in 4 exercises ) for, let's say chest, you want to perform all of those ( if you're going with 70%-80% intensity ) with at max 60 to 90 seconds of pause between sets.</p>\n\n<p>If you do like you said your metabolic stimuli will be different while mechanically its the same thing. It's not \"bad\" but for hypetrophy is better going consequentially.</p>\n"
},
{
"answer_id": 32162,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 3,
"selected": true,
"text": "<p>It's not the question of wrong or right, but what works for you. The conventional regime is to workout back and biceps and chest with triceps. When you are working on your chest, you are already moving your triceps, they get secondary workout. So stressing them again with back workout may not work for everyone. Ideally the rest time is 48 hours, for a set of muscles, but having said that, people are built differently when it comes to what their bodies can handle. I know some people who have been doing everything on a single day for last 5 years, and it's working for them. </p>\n\n<p>So, I'd say try out various routines and see what works for you. </p>\n"
},
{
"answer_id": 32310,
"author": "Batibot323",
"author_id": 9960,
"author_profile": "https://fitness.stackexchange.com/users/9960",
"pm_score": 0,
"selected": false,
"text": "<p>With the scenario you've given, I say it's alright. Leg press works the lower part of your body, your quads for the most part whereas military press works out your shoulders and a little bit of triceps. And it's okay since your workout plan involves you to target legs and shoulder for the day.</p>\n\n<p>Resting completely without doing military press after your leg press lets you recuperate a bit more for the next set of leg press. So, you'd be able to do a little bit more on your leg press if you just rested completely. So, you're basically trading off your gain in both leg press and military press for the amount of time saved. But, for me, that's fine</p>\n"
}
] |
2016/09/15
|
[
"https://fitness.stackexchange.com/questions/32166",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
32,170 |
<p>I have worked out for five years. I am 18, 5' female. I am fit, fast, and strong. I know I have made a lot of progress in five years. If I watch what I eat for a week, abs pop out. Yet, I can look at photos from when I was about 12 and I look nearly identical, other than obvious maturing in my face, better posture, and slightly more muscular legs, and slightly broader shoulders. I have gained about 40 lbs, from when I was say, 13, yet I look no different. I even own some of the same clothes. I have totally different eating habits and lifestyle from when I was 12-13, yet I look like I've never been in a weight room. My workouts are designed for me, and they are really good. How come I never got ripped? I want to see those muscles that I can feel. </p>
|
[
{
"answer_id": 32171,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>Muscles don't come that easily. Getting ripped means you have to shed a lot of body fat and gain muscles at the same time. Also, your body's appearance depends on genetics to some extent. There are some sources that claim that some people added like 50lbs of muscles in a month. That's not true to any extent. It's marketing trap. No matter how hard someone tries, body's natural tendency would only enable you to put on 6-10 lbs of muscles a year. So, so see around 20 lbs of muscles you need to workout for at least 2-3 years, eat well and also keep your fat percentage maintained. Above all, I'd say being and feeling fit matter more than looking good, but that's my opinion.</p>\n"
},
{
"answer_id": 32182,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 1,
"selected": false,
"text": "<p>As @xCodeZone mentioned, looking \"ripped\" is essentially synonymous with having a low body fat percentage.</p>\n\n<p>Despite your \"worked out for five years\", you may yet be able to benefit from <a href=\"http://startingstrength.com/articles/novice_effect_rippetoe.pdf\" rel=\"nofollow\">the novice effect [PDF]</a> if you are willing to put on both muscle and fat for a few months, and then adjust your diet to reduce your body fat to display your stronger and bigger muscles.</p>\n\n<p>Since you are female, you have less testosterone (than most males), which increases the difficulty of building muscle, so you probably will need to eat more protein (at least 1 gram of protein per pound of total body weight).</p>\n\n<p>Consider revising your training scheme so that you include compound barbell movements (squat, deadlift, press, and bench press), performed for multiple sets of few repetitions (for example, three sets of five repetitions; later, five sets of three repetitions).</p>\n"
}
] |
2016/09/15
|
[
"https://fitness.stackexchange.com/questions/32170",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19529/"
] |
32,172 |
<p>I'm a 25 year old male weighting about 165 Lbs. I'm trying to lose some body fat, but I'm still going to the gym 4 days a week to prevent as much muscle mass loss as possible.</p>
<p>I'm consuming slightly more than a gram of protein per Lb of body weight, but I'm concerned that this protein might be going to waste because the body might not have the calories to properly repair muscle after a workout, resulting in a net muscle loss. I'm currently consuming about 2,000 calories on workout days, and about 1200 calories on rest days, for an average of about 1,800 calories a day.</p>
<p>Is it at all possible to lose muscle like this? Does my concern have any grounds? If so, how can I prevent it? Fat loss is my priority right now, but I want to lose as little muscle as possible.</p>
|
[
{
"answer_id": 32173,
"author": "Hollis",
"author_id": 19529,
"author_profile": "https://fitness.stackexchange.com/users/19529",
"pm_score": 0,
"selected": false,
"text": "<p>Take this as a very extreme answer, and not something that you put into practice, but rather as an example. I used to fast every other week for three days, in order to allow myself to eat like a normal unhealthy person in front of my friends. This lasted for about two months. I would phase out of the fast by gradually building up to carbs in time for the weekend, and I managed to keep weight gain minimal on the binge days. I worked out the same regardless of the fast, and usually by the third day I could see that my muscles were smaller when I flexed, but I was no less strong, and I never had any problem with the workout. After a few days of carefully eating lean protein and lots and lots of raw fruits and vegetables, I would always see my muscle increase in size. In retrospect, I made a lot of physical gains during that time, although the eating habits were not very smart. I had increased my strength and endurance. I took photographs throughout, and a few weeks after I stopped fasting, got my eating in order, and continued to workout in the same way, I definitely had permanent muscle gains. </p>\n\n<p>If you are gaining strength, but losing mass, don't worry. Eventually this will even out, if you lose enough weight, the areas that we generally expect to look muscular will, due to less fat surrounding everything. Let me know if was helpful! </p>\n"
},
{
"answer_id": 32175,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>That depends on your training. If you focus only on cardio, there are chances you may lose muscles mass over long run. Muscles feed on calories, so they need constant feeding in order to maintain the mass. Sometimes what feels like muscle loss, is lack of glycogen in muscles. So once you eat right and workout, they will gain size again. Without strength training/resistance training, you won't be able to maintain the muscle mass in long run.</p>\n"
},
{
"answer_id": 32187,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 1,
"selected": false,
"text": "<p>Obviously the amount of <strong>protein</strong> and <strong>carbohydrates</strong> in the diet are crucial while you're going in a deficit.</p>\n\n<p>First of all, training with weights is going to decrease the catabolism in your muscle tissue ( <em>catabolism is a wide concept, and always occur in your body in different contexts</em> ).</p>\n\n<p>This is due to the molecular axe <strong>Akt</strong>-<strong>mTORC1</strong> and their downstreams. The anabolic nature of this axe will prevent you from loosing more lean tissue than you would if you didn't actually train while you are in a deficit.\nThis particular pathway is enhanced also by the pulsatile secretion of testosterone due to training, and so has a good protective effect.</p>\n\n<p>You have to consider that this process is happening even while you are on a hypercaloric regimen and trying to bulk up. But in this particular scenario you're in its blunted depending on you dieting pattern.\nI'll explain you how:</p>\n\n<ul>\n<li><strong>Caloric deficit amplitude</strong>: If your caloric deficit is too high you will not replenish efficiently your muscle glycogen stores; this substrate is actually of prime need when you have to train and its the first choice of the muscle in caloric deficit. Only after a large part of your glycogen is replenished you will actually start build muscle tissue.\nThis is because of <strong>AMPK</strong> that is hierarchically higher than mTORC1. If AMPK senses that the energetic status of the muscle cell is too low, it will phosphorylate TSC2 ( another protein complex ) that will in sequence block mTORC1 from inducing its anabolic benefits.</li>\n<li><strong>Macronutrients ratio</strong>: If you go really high on proteins ( thus amminoacids ) you will have ( expecially from leucine ) a positive stimulant effect on the axe Akt-mTOR, but take in consideration that this is hierarchially <strong>INFERIOR</strong> to the action of AMPK ( <em>this has some biological fundation - a cell will never go through mitosis, even though its not the case of muscle cell, if energy levels are not high enough to support its course</em> ). So you want to have a high carbs/protein:fats ratio. Never understimate the power of carbohydrates.</li>\n</ul>\n\n<p>What you want to do is having the smaller deficit possible and recharge your glycogen stores on rest days ( you can do this by having a calorie/week deficit but eating more, and expecially carbs, on rest days ).</p>\n\n<p><strong>To answer your question</strong>: <em>yes, you can and will lose muscle mass</em> but the magnitude and the onset of this loss will depend by several factors you didnt even mention.</p>\n\n<ul>\n<li>How long you've been training</li>\n<li>How is your weekly calorie deficit</li>\n<li>What is the bodyfat you're aiming to</li>\n<li>How is your training ( very important )</li>\n</ul>\n"
}
] |
2016/09/15
|
[
"https://fitness.stackexchange.com/questions/32172",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23500/"
] |
32,176 |
<p>I noticed that even <strong>only 10-15</strong> <strong>min</strong> of morning exercise at 130 BPM has a positive effect on my mood. </p>
<p>Would that make sense from a biological point of view ? Or is this more likely to be just placebo effect ? </p>
<p>Is 10-15 min not too short to have any effect on mood ?</p>
<p>Related link:
<a href="https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise" rel="nofollow">https://en.wikipedia.org/wiki/Neurobiological_effects_of_physical_exercise</a></p>
|
[
{
"answer_id": 32173,
"author": "Hollis",
"author_id": 19529,
"author_profile": "https://fitness.stackexchange.com/users/19529",
"pm_score": 0,
"selected": false,
"text": "<p>Take this as a very extreme answer, and not something that you put into practice, but rather as an example. I used to fast every other week for three days, in order to allow myself to eat like a normal unhealthy person in front of my friends. This lasted for about two months. I would phase out of the fast by gradually building up to carbs in time for the weekend, and I managed to keep weight gain minimal on the binge days. I worked out the same regardless of the fast, and usually by the third day I could see that my muscles were smaller when I flexed, but I was no less strong, and I never had any problem with the workout. After a few days of carefully eating lean protein and lots and lots of raw fruits and vegetables, I would always see my muscle increase in size. In retrospect, I made a lot of physical gains during that time, although the eating habits were not very smart. I had increased my strength and endurance. I took photographs throughout, and a few weeks after I stopped fasting, got my eating in order, and continued to workout in the same way, I definitely had permanent muscle gains. </p>\n\n<p>If you are gaining strength, but losing mass, don't worry. Eventually this will even out, if you lose enough weight, the areas that we generally expect to look muscular will, due to less fat surrounding everything. Let me know if was helpful! </p>\n"
},
{
"answer_id": 32175,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>That depends on your training. If you focus only on cardio, there are chances you may lose muscles mass over long run. Muscles feed on calories, so they need constant feeding in order to maintain the mass. Sometimes what feels like muscle loss, is lack of glycogen in muscles. So once you eat right and workout, they will gain size again. Without strength training/resistance training, you won't be able to maintain the muscle mass in long run.</p>\n"
},
{
"answer_id": 32187,
"author": "Liv",
"author_id": 23472,
"author_profile": "https://fitness.stackexchange.com/users/23472",
"pm_score": 1,
"selected": false,
"text": "<p>Obviously the amount of <strong>protein</strong> and <strong>carbohydrates</strong> in the diet are crucial while you're going in a deficit.</p>\n\n<p>First of all, training with weights is going to decrease the catabolism in your muscle tissue ( <em>catabolism is a wide concept, and always occur in your body in different contexts</em> ).</p>\n\n<p>This is due to the molecular axe <strong>Akt</strong>-<strong>mTORC1</strong> and their downstreams. The anabolic nature of this axe will prevent you from loosing more lean tissue than you would if you didn't actually train while you are in a deficit.\nThis particular pathway is enhanced also by the pulsatile secretion of testosterone due to training, and so has a good protective effect.</p>\n\n<p>You have to consider that this process is happening even while you are on a hypercaloric regimen and trying to bulk up. But in this particular scenario you're in its blunted depending on you dieting pattern.\nI'll explain you how:</p>\n\n<ul>\n<li><strong>Caloric deficit amplitude</strong>: If your caloric deficit is too high you will not replenish efficiently your muscle glycogen stores; this substrate is actually of prime need when you have to train and its the first choice of the muscle in caloric deficit. Only after a large part of your glycogen is replenished you will actually start build muscle tissue.\nThis is because of <strong>AMPK</strong> that is hierarchically higher than mTORC1. If AMPK senses that the energetic status of the muscle cell is too low, it will phosphorylate TSC2 ( another protein complex ) that will in sequence block mTORC1 from inducing its anabolic benefits.</li>\n<li><strong>Macronutrients ratio</strong>: If you go really high on proteins ( thus amminoacids ) you will have ( expecially from leucine ) a positive stimulant effect on the axe Akt-mTOR, but take in consideration that this is hierarchially <strong>INFERIOR</strong> to the action of AMPK ( <em>this has some biological fundation - a cell will never go through mitosis, even though its not the case of muscle cell, if energy levels are not high enough to support its course</em> ). So you want to have a high carbs/protein:fats ratio. Never understimate the power of carbohydrates.</li>\n</ul>\n\n<p>What you want to do is having the smaller deficit possible and recharge your glycogen stores on rest days ( you can do this by having a calorie/week deficit but eating more, and expecially carbs, on rest days ).</p>\n\n<p><strong>To answer your question</strong>: <em>yes, you can and will lose muscle mass</em> but the magnitude and the onset of this loss will depend by several factors you didnt even mention.</p>\n\n<ul>\n<li>How long you've been training</li>\n<li>How is your weekly calorie deficit</li>\n<li>What is the bodyfat you're aiming to</li>\n<li>How is your training ( very important )</li>\n</ul>\n"
}
] |
2016/09/16
|
[
"https://fitness.stackexchange.com/questions/32176",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23597/"
] |
32,192 |
<p>What causes more calories are burnt per min during an activity? Is there a list of all major factors? Ideally answers should be scientifically proved or backed but if not then just a list / ideas what it could be is fine.
(Just for clarity, by activity I don't mean, e.g., eating but an exercise like walking, running, bike, gym, ... .)</p>
<p>I'd assume the biggest (or only ?) factor is increased heartbeat that an activity causes.</p>
<p>If there are more factors than this then what is the ratio that they contribute to calories burn per unit of time?</p>
|
[
{
"answer_id": 32266,
"author": "Kirby225",
"author_id": 23637,
"author_profile": "https://fitness.stackexchange.com/users/23637",
"pm_score": 0,
"selected": false,
"text": "<p>If you mean- what is the best easily observable indicator of rate of calorie burning during exercise, then in general for any given exercise the harder your heart and lungs are working, the more calories you are burning. </p>\n\n<p>With calorie burning though, you're better off keeping your heart down so you can sustain the activity for a longer time. If yo're doing something and your heart rate is 80%, 90%, 100% max, and you're burning 20+ calories a minute then by definition you're doing high intensity exercise, possibly anerobically, and you won't be burning 20 cals a minute for long because you'll have to quit. </p>\n\n<p>To burn the most calories, it's more important to exercise at a rate you can sustain for a longer time. </p>\n"
},
{
"answer_id": 32526,
"author": "DeeV",
"author_id": 21868,
"author_profile": "https://fitness.stackexchange.com/users/21868",
"pm_score": 1,
"selected": false,
"text": "<p>This is just plain old physics. The amount of calories burned is based on the amount of work it put in. </p>\n\n<p>Work = Force x Distance</p>\n\n<p>Force = Mass x Acceleration</p>\n\n<p>So based on that, you can put in more work (thus burn more calories) by either moving more mass at the same pace, moving the same mass at a faster pace, or both.</p>\n\n<p>10,000 joules of energy (Work) is equivalent to roughly 2 calories. </p>\n\n<p>For example, say you had a 100 kg sled. You were able to push it at a rate of 10 m/s^2 (because you're extremely fast and powerful).</p>\n\n<p>100 kg x 10 m/s^2 = 1,000 Newtons (N) </p>\n\n<p>1,000 N x 10 m = 10,000 joules or roughly 2 calories.</p>\n\n<p>Of course this is a very simplified view of the whole picture. Pushing a sled is harder than running. Running is harder than cycling (on a flat surface). There are other factors that go in to play like friction, surface angles, wind resistance if you're outside, etc. </p>\n\n<p>The point I'm trying to get across is the amount of calories that burn is determined by the amount of work that is done.</p>\n\n<p>Regarding heartbeat, this can be a way to measure the amount of effort a person is pushing. People who have been working out for years will be more efficient than people just starting out, so they will burn less calories for the same work. Likewise, experienced people will also have slower heartbeats because of how relatively efficient they are. </p>\n"
}
] |
2016/09/17
|
[
"https://fitness.stackexchange.com/questions/32192",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23259/"
] |
32,203 |
<p>Say your training in the same conditions as a recent race, you have completely recovered from the race, and the distance is a half marathon or less. What pace should you train at when running the same distance as your goal race distance?</p>
<p>So a 19:30 5k race would mean what training time for a 5k distance in order to improve race time. </p>
|
[
{
"answer_id": 32205,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>Training to prepare yourself for the race is different, and training to beat the time is different. During recovery, your muscles need to gain back the condition they were in. If your focus is to condition your muscles and keep your body prepared, then you don't need to run the whole distance to make it happen.In order to beat the time, you need to keep your last performance in mind. If you have covered the whole thing in 19:30, then it should be around that. Bettering the time doesn't mean you have to beat it every time you run, but to have a day or 2 in the training where you aim to do that. If you are able to finish around the targeted time, then you'd have the level of confidence to get yourself through. Remember, training yourself for marathons is not just limited to training the body, but mind as well.</p>\n"
},
{
"answer_id": 32222,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 2,
"selected": true,
"text": "<p>Endurance racing such as 5k and longer is all about putting in the base and the time. 19.30 is a respectable time, so you've got something good to build on.</p>\n\n<p>So lets break this down. I'm assuming that for your 5k, you're putting in at a minimum 30 miles per week, and have been doing so for some time. Your time is about a 6.17 pace per mile, I'll use that as a reference. You should include two types of workouts, interval and threshold. Intervals are done faster than race pace, with long recovery between. Threshold are done a little slower than race pace, with short recovery. Intervals will increase your top end speed, and threshold workouts will enable you to stay at your race pace longer.</p>\n\n<p>Here is how I would structure a sample week, mid season:</p>\n\n<ul>\n<li>Monday - Rest day</li>\n<li>Tuesday - 4 miles, steady pace. Aim for around 7, 7:15 per mile pace.</li>\n<li>Wednesday - Interval day: 1-2 mile warmup, 12 x 400, 1 mile warmdown. Your 400's should be all at 1:20 or faster, go every 3 minutes. (That should give you 1:40 to recover between each one). If you find you can't make them, or start to fade the last ones, either increase the time a bit (1:25 or so), or shorten the workout slightly.</li>\n<li>Thursday - 5 miles, steady state</li>\n<li>Friday - 5 miles, steady state, throw in some :30 second pickups (Slowly increase to race pace over 30 seconds) throughout the run. Aim for 5-8 depending on how you feel.</li>\n<li>Saturday - Threshold day: 1-2 mile warmup, 4-6x800 at 3:20 pace, :15-20 seconds recovery. That's a little slower than your race pace. If you can't quite make the last one, increase the recovery a little bit.</li>\n<li>Sunday - 6-10 miles, easy pace, slower than steady state.</li>\n</ul>\n\n<p>The biggest mistake that most uncoached runners make, is that they go way too hard on their steady, easy days and not hard enough on their hard days. And, as noted, that is a mid season type workout. Early season, you should be concentrating on just getting in miles for base, lots of easy pace, steady running. Tapering for races is more art than science, you will have to experiment and know your body to find what kind of taper schedule works for you.</p>\n\n<p>And, each time you run a race, use that time to recalculate everything. Macmillan Running has <a href=\"https://www.mcmillanrunning.com/\" rel=\"nofollow\">a nice calculator</a>, and Cool Running has a <a href=\"http://www.coolrunning.com/engine/4/4_1/96.shtml\" rel=\"nofollow\">good pace calculator</a> as well, where you can play with times to see what kind of pacing you would need.</p>\n"
}
] |
2016/09/19
|
[
"https://fitness.stackexchange.com/questions/32203",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8485/"
] |
32,207 |
<p>I have been taking 2-3gm of creatine per day mixed extremely well with 16-17oz lukewarm water, that too on workout days (i.e. I avoid the non-workout days) for at least 2.5 months now. However, I feel that the paunch/belly fat I had, as mentioned in <a href="https://fitness.stackexchange.com/questions/32030/how-much-cardio-is-advisable-for-an-overweight-person-who-is-new-to-bodybuilding">this post of mine</a>, has increased considerably. Now, if I start taking whey protein, would the cons (from the pov of fat in belly/waist) overweigh the pros significantly? </p>
<hr>
<p>Edit: I linked a wrong thread instead of the one I intended to, earlier. The correction has been made.</p>
|
[
{
"answer_id": 32208,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>It can, but I can't tell for sure it's causing the problem in your case, or the other part of your diet is. The fact is, different diet plans work differently on different people. You may be allergic or intolerant to certain components of your diet, or the supplement you are taking. You get yourself checked by a doctor if the issue persists. Why not to go off it for a few weeks, and see how it works? If you just want to look good, you don't need those, but that's just my opinion.</p>\n"
},
{
"answer_id": 32209,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 4,
"selected": true,
"text": "<p>To answer the valid question here:</p>\n<h3>Does Creatine cause bloating?</h3>\n<p>Yes, the water retention usually seen with higher (>10g) loading doses can exceed five pounds (more than two kilograms). Lower doses may cause less water retention. While water mass is not muscle mass (though both count as lean mass), prolonged creatine supplementation is met with an increased rate of muscle growth.</p>\n<p><a href=\"https://examine.com/supplements/creatine/#hem-weight\" rel=\"nofollow noreferrer\">https://examine.com/supplements/creatine/#hem-weight</a></p>\n<p>Do you need to load creatine? No. <a href=\"http://examine.com/nutrition/do-i-need-to-load-creatine/\" rel=\"nofollow noreferrer\">http://examine.com/nutrition/do-i-need-to-load-creatine/</a></p>\n<p>However: <strong>you are retaining more water, not more fat</strong>. Your weight is going up as a result of supplementing creatine increasing water retention but that weight is <strong>not fat</strong>. Some bodybuilders cycle off creatine for competitions but it varies from person-to-person.</p>\n<p>Note: Some body-fat measuring scales (using electrical resistance) which claim to tell you your body-fat percentage are affected massively by your hydration/water level. Taking creatine may make it read falsely that your body-fat has gone up.</p>\n<hr />\n<p>If that first post was from you I'd say that personally it sounds like you are trying to cut to show abs you probably don't have. Based on the original questions statistics (weigh/height) my personal recommendation would be to focus your main effort on your strength training, following a structured barbell program will help a lot. Consistency is key here.</p>\n"
},
{
"answer_id": 32210,
"author": "0xMert",
"author_id": 20453,
"author_profile": "https://fitness.stackexchange.com/users/20453",
"pm_score": 2,
"selected": false,
"text": "<p>@JJosaur's answer is correct. Creatine will slightly increase the amount of water your muscles hold. It will not, and in fact, it can not, increase body fat. That is literally impossible. The amount of water bloat that you get will largely depend on your genetic muscle fiber makeup. Since creatine works better with fast-twitch muscle fibers, individuals with a higher percentage of these fibres will see more effects.</p>\n\n<p>Moreover, the recommended dose is generally 5mg, not 2-3...so I can even argue that your body is barely saturated with creatine enough to cause any effect.</p>\n\n<p>I'm not sure what you mean by \"would taking whey outweigh the cons\"... All whey will do is supply you with protein that you couldn't get through your diet. In terms of muscle building, this helps insure proper protein synthesis and recovery. In terms of weight loss, this helps insure you minimize muscle loss.</p>\n\n<p>I can confidently say your issues have absolutely nothing to do with creatine/protein or any supplements, work on your diet.</p>\n"
}
] |
2016/09/19
|
[
"https://fitness.stackexchange.com/questions/32207",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/22139/"
] |
32,223 |
<p>I have a history of injuries, and am no stranger to dealing with them. I had shin splints that developed into stress fractures a year ago. After healing, I have so far managed to prevent their re-occurrence, but at times, I can feel random pain in my tibia. I have been doing careful warm-ups and stretching, and so hope to continue prevention. </p>
<p>I have a strange pain in my left calf, along the back side. It is always in the same exact place, and normally subsides after a while. It hurts the worst when I take a step, and have never noticed it when running, only after running. I don't notice it when standing or sitting. I can't figure out what is causing this. It feels like muscle pain. </p>
<p>I have two runners knees, and this is developing into quite a serious issue. Two weeks ago I went into complete rest, took a lot of painkillers, and iced multiple times a day. After a week I felt like I was at about 95%, weaned myself off painkillers, and went back to training. For the next week for training I continued icing, and rarely took painkillers. This week the pain is back. It has changed to cover a larger area, travelling into my thighs at times, and sometimes the pain is so great I have difficulty distinguishing where it is coming from. I am not uncomfortable, I can still walk and run, I PR'd last night on my 200m, but I am in constant pain. I've heard that runner's knee is basically just swelling caused by rubbing of the patella against the thighbone. It is not a worrisome pain, it is just painful. I have always had weak knees that popped or bothered me when doing lunges and split squats, and I can no longer do either with a very heavy weight. I have only a month to go before the biggest competition of my life, and I refuse to miss out on this. What should I do?</p>
<p>I have looked into k-tape and braces for competition, but don't feel like either would be very helpful. The only thing that makes me feel better is ice and painkillers. </p>
|
[
{
"answer_id": 32224,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 0,
"selected": false,
"text": "<p>No matter what I, or anyone else recommends, in the end, your decision should be based on your pain tolerance and the risk of further serious injury. At a minimum, you should consult a professional for a proper diagnosis if you haven’t already. Having said all that, I’ve been in your situation while participating in a different sport. I chose the same modalities you have (ice and pain killers), and, it allowed me to compete. I also added stretching before and after my event(s) and made sure to get plenty of rest in between training sessions. In addition, I did find K-Tape helpful, at least psychologically, but, that may be due to the extent of my injury and its location. You may not get the same results.</p>\n\n<p>In the end, you’ll need to assess what competing in the event means to you in the context of a potentially chronic injury. Weigh that against taking time off to <strong>fully</strong> address an injury to prevent it from becoming chronic, and, the ability to race <strong>pain free</strong> in the future. Only you can make that choice.</p>\n"
},
{
"answer_id": 32231,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>Do not do any self-diagnosis. Consult a musculoskeletal specialist and get yourself diagnosed. Never assume anything, as similar symptoms may be because of different reasons.If given proper attention at the right time, any issue can be fixed. </p>\n"
}
] |
2016/09/20
|
[
"https://fitness.stackexchange.com/questions/32223",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19529/"
] |
32,225 |
<p>I still can't find a good answer for this: to what extent does age matter when it comes to bodybuilding and athleticism? I've been leading a sedentary lifestyle for almost 26 and I'd like to change, is it too late to gain good mass and a good physical strength? </p>
|
[
{
"answer_id": 32224,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 0,
"selected": false,
"text": "<p>No matter what I, or anyone else recommends, in the end, your decision should be based on your pain tolerance and the risk of further serious injury. At a minimum, you should consult a professional for a proper diagnosis if you haven’t already. Having said all that, I’ve been in your situation while participating in a different sport. I chose the same modalities you have (ice and pain killers), and, it allowed me to compete. I also added stretching before and after my event(s) and made sure to get plenty of rest in between training sessions. In addition, I did find K-Tape helpful, at least psychologically, but, that may be due to the extent of my injury and its location. You may not get the same results.</p>\n\n<p>In the end, you’ll need to assess what competing in the event means to you in the context of a potentially chronic injury. Weigh that against taking time off to <strong>fully</strong> address an injury to prevent it from becoming chronic, and, the ability to race <strong>pain free</strong> in the future. Only you can make that choice.</p>\n"
},
{
"answer_id": 32231,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>Do not do any self-diagnosis. Consult a musculoskeletal specialist and get yourself diagnosed. Never assume anything, as similar symptoms may be because of different reasons.If given proper attention at the right time, any issue can be fixed. </p>\n"
}
] |
2016/09/20
|
[
"https://fitness.stackexchange.com/questions/32225",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16513/"
] |
32,234 |
<p>I really liked this question below and its answer.</p>
<p><a href="https://fitness.stackexchange.com/questions/2206/improving-my-bench-press-what-muscles-are-used-during-what-phase?rq=1">Improving my Bench Press - what muscles are used during what phase?</a></p>
<p>I am looking for to increase <a href="https://www.youtube.com/watch?v=avAI7w4aQDU" rel="nofollow noreferrer">my bench press from 200 kg</a> to 220 kg.</p>
<p>one way I believe could work for me is instead of going heavy all the time,
I am doing now 10 reps. </p>
<p>currently I can do 10 reps on 140 kg.
I want to increase this to 10 reps of 160 kg.</p>
<p>Then I will start going heavy again.</p>
<p>Is there any system that supports this? </p>
<p>what are the possible (and proven) paths to increase the bench press for high reps?</p>
|
[
{
"answer_id": 32235,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>It sounds like you are looking for something along the lines of <a href=\"http://www.bodybuilding.com/fun/luis13.htm\" rel=\"nofollow\">German Volume Training</a> which has you working in 10x10, starting at 60% of your 1RM. Most GVT is linear in progression and so you miss out on the potential benefits of doing periodization. </p>\n\n<p>Personally, based on your current level of lifting you would probably benefit from reading up on some of the more advanced (benching) programs written by coaches and picking one you like:</p>\n\n<ul>\n<li><a href=\"http://rads.stackoverflow.com/amzn/click/B00GLX42U4\" rel=\"nofollow\">GZCL Method</a></li>\n<li><a href=\"https://www.amazon.com/Jim-Wendler/e/B006P5V4RC/ref=pd_sim_351_bl_6?_encoding=UTF8&pd_rd_i=B00DT5FIYQ&pd_rd_r=NV18J7WXK62MCR9CWVK3&pd_rd_w=lRdNn&pd_rd_wg=jmAt6&refRID=NV18J7WXK62MCR9CWVK3\" rel=\"nofollow\">5/3/1 by Jim Wedler</a></li>\n<li><a href=\"http://sheiko-program.ru/training-programs/examples-of-programs\" rel=\"nofollow\">Sheiko Programs</a></li>\n<li><a href=\"https://www.reddit.com/r/Fitness/comments/jdxdi/xpost_from_radvancedfitness_in_case_anyone_wanted/\" rel=\"nofollow\">Smolov Jr.</a></li>\n</ul>\n\n<p>I would you really look at getting a personal lifting coach.</p>\n"
},
{
"answer_id": 32238,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>You need to do it in progressive way. If you load the bar with any extra weight, than what your muscles are prepared for, that may cause injuries. I'd say go do a progression of 2.5 lbs for a couple of weeks. In a matter of 36 weeks you'd be able reach the goal of 45lbs which is 20 kgs. By that time your muscles would be stronger to handle the load. That's the safest way to do it. In this ego driven fitness industry, lifting heavy may matter, but staying safe matters more. After all, you don't want to hurt your shoulders or any other muscles and be out of training for months. Then start from ground zero. So, give yourself the time, and do it gradually. I'm not against heavy lifting, but I have seen people who bench 500 lbs, but they could barely play with their kids or do some daily normal activities without pain.</p>\n\n<p>So follow the weekly approach and get ready for the heavy thing, and keep eating clean and give your muscles adequate rest time which is around 48-72 hours at the level you are, or which ever break suits you. Also, as Jj has suggested, going for a personal trainer would be ideal.</p>\n"
}
] |
2016/09/21
|
[
"https://fitness.stackexchange.com/questions/32234",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18296/"
] |
32,237 |
<p>I am trying to start running. I live in the city. I see many people running on a sidewalk next to 4 lane street/avenue.</p>
<p>I could help but asking myself the question, is this running healthy given the exhaust fumes from all the cars? It's like putting your mouth on an exhaust pipe!</p>
<p>Still, the people who run on sidewalk are so numerous. Am I wrong for thinking this is unhealthy or are they wrong for running?</p>
<p>(I can't afford a treadmill or a gym membership).</p>
|
[
{
"answer_id": 32235,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>It sounds like you are looking for something along the lines of <a href=\"http://www.bodybuilding.com/fun/luis13.htm\" rel=\"nofollow\">German Volume Training</a> which has you working in 10x10, starting at 60% of your 1RM. Most GVT is linear in progression and so you miss out on the potential benefits of doing periodization. </p>\n\n<p>Personally, based on your current level of lifting you would probably benefit from reading up on some of the more advanced (benching) programs written by coaches and picking one you like:</p>\n\n<ul>\n<li><a href=\"http://rads.stackoverflow.com/amzn/click/B00GLX42U4\" rel=\"nofollow\">GZCL Method</a></li>\n<li><a href=\"https://www.amazon.com/Jim-Wendler/e/B006P5V4RC/ref=pd_sim_351_bl_6?_encoding=UTF8&pd_rd_i=B00DT5FIYQ&pd_rd_r=NV18J7WXK62MCR9CWVK3&pd_rd_w=lRdNn&pd_rd_wg=jmAt6&refRID=NV18J7WXK62MCR9CWVK3\" rel=\"nofollow\">5/3/1 by Jim Wedler</a></li>\n<li><a href=\"http://sheiko-program.ru/training-programs/examples-of-programs\" rel=\"nofollow\">Sheiko Programs</a></li>\n<li><a href=\"https://www.reddit.com/r/Fitness/comments/jdxdi/xpost_from_radvancedfitness_in_case_anyone_wanted/\" rel=\"nofollow\">Smolov Jr.</a></li>\n</ul>\n\n<p>I would you really look at getting a personal lifting coach.</p>\n"
},
{
"answer_id": 32238,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>You need to do it in progressive way. If you load the bar with any extra weight, than what your muscles are prepared for, that may cause injuries. I'd say go do a progression of 2.5 lbs for a couple of weeks. In a matter of 36 weeks you'd be able reach the goal of 45lbs which is 20 kgs. By that time your muscles would be stronger to handle the load. That's the safest way to do it. In this ego driven fitness industry, lifting heavy may matter, but staying safe matters more. After all, you don't want to hurt your shoulders or any other muscles and be out of training for months. Then start from ground zero. So, give yourself the time, and do it gradually. I'm not against heavy lifting, but I have seen people who bench 500 lbs, but they could barely play with their kids or do some daily normal activities without pain.</p>\n\n<p>So follow the weekly approach and get ready for the heavy thing, and keep eating clean and give your muscles adequate rest time which is around 48-72 hours at the level you are, or which ever break suits you. Also, as Jj has suggested, going for a personal trainer would be ideal.</p>\n"
}
] |
2016/09/21
|
[
"https://fitness.stackexchange.com/questions/32237",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23652/"
] |
32,243 |
<p>in relation to this question below:</p>
<p><a href="https://fitness.stackexchange.com/questions/32234/possible-paths-to-increase-bench-press-from-140kg-308-lbs-to-160-kg-352-fo">possible paths to increase bench press from 140kg (308 lbs) to 160 kg (352 lbs) - for 1o reps</a></p>
<blockquote>
<p>rest time which is around 48-72 hours at the level you are, or which
ever break suits you.</p>
</blockquote>
<p>why exactly lifting heavy (at least 1.5 x body weight) makes us require more resting\recovery time?</p>
<p>Does it also change the metabolism?</p>
|
[
{
"answer_id": 32244,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<blockquote>\n <p>“why exactly lifting heavy (at least 1.5 x body weight) makes us\n require more resting\\recovery time? “</p>\n</blockquote>\n\n<p>First off, it's hard to quantify the exact amount of recovery time on an individual basis. There are many factors that will affect recovery including genetics, nutrition, training status (newbie vs. experienced), sleep, fatigue, etc. While it is generally accepted that the <em>recommended</em> <em>guideline</em> for recovery is 48-72 hours, it is only a <strong>guideline</strong>. Individual rates of recovery vary depending on some of the factors I've indicated.</p>\n\n<p>In their paper, <a href=\"https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html\" rel=\"nofollow\">Recovery in Training: The Essential Ingredient </a>, doctors Jonathan N. Mike, M.S. and Len Kravitz, Ph.D. Explain:</p>\n\n<blockquote>\n <p>“The greater the stress of the workout, the greater the overall muscle\n recruitment, and the greater the potential for muscle damage and\n soreness, therefore the need for longer recovery time. Muscle recovery\n between resistance training sessions for most individuals is also\n influenced by other types of training performed, such as\n cardiovascular training, interval sprints and sports conditioning\n sessions. “</p>\n</blockquote>\n\n<p>And, paraphrasing from one of their sources, they indicate:</p>\n\n<blockquote>\n <p>“<a href=\"https://www.researchgate.net/publication/10871510_Rhea_MR_Alvar_BA_Burkett_LN_Ball_SD_A_meta-analysis_to_determine_the_dose_response_for_strength_development\" rel=\"nofollow\">Rhea\n (2003)</a>\n concluded that for untrained individuals and trained individuals a\n frequency of 3 and 2 days, respectively, per week per muscle group is\n optimal, which translates to 1-2 days rest between sessions. However,\n this will vary depending on total volume of resistance training,\n individual training status, and overall goals (e.g., training for\n hypertrophy, strength, endurance, etc.).“</p>\n</blockquote>\n\n<p>There's no indication in any of the literature that metabolism is directly affected.</p>\n"
},
{
"answer_id": 32245,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 3,
"selected": true,
"text": "<p>It's called recovery, which means your muscles are recovering from any possible damage and fatigue from the lifting. They need a break to be ready for the next lifting. What do people usually say, when you have a very stressful day?It's, \"I need a break\". The problem with muscles is, they can't speak for themselves, so there are guidelines to follow, in order to keep them in good condition and help them recover and grow. In that break time, they undergo repair and get nourished and grow stronger. If you keep straining them heavily everyday, that would hinder the repairing process and as a result, they will fail. That's what you call injury. </p>\n"
},
{
"answer_id": 32254,
"author": "Kirby225",
"author_id": 23637,
"author_profile": "https://fitness.stackexchange.com/users/23637",
"pm_score": 1,
"selected": false,
"text": "<p>The exact reason you require more time for recovery as you get stronger is easy to see if you consider the difference between an untrained man with a 12 inch pipe-stem for an arm and a well-developed bodybuilder. </p>\n\n<p>Mr. Pipestem, when he does curls, is forcing a small and weak muscle to work very hard. Mr. Huge if he does the same thing is causing a huge muscle to work very hard. For Mr. Pipestem, the cost to his recovery system is small, to Mr Huge the curls represent a bigger cost to his recovery system. </p>\n\n<p>You're ability to recover from exercise might go up 50 or even 80% from your untrained baseline if you become very fit. But youre ability to generate that cost may double or even triple as you get stronger. Your ability to generate bigger stressors to your body by improving the strength of your muscles outstrips your ability to improve your ability to recover.</p>\n\n<p>That's the issue in a nutshell. If you're big and strong and work out very hard, you've really imposed a very large burden on your underlying metabolic system which gates your recovery rate. That's a bigger burden than you did when you were not so strong, relative to that same recovery rate. </p>\n\n<p>HTH. </p>\n"
}
] |
2016/09/22
|
[
"https://fitness.stackexchange.com/questions/32243",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18296/"
] |
32,247 |
<p>Very recently, I seriously injured my left knee. My current diagnosis is MCL (Medial Collateral Ligament) tear. This means up to 12 weeks recovery time until I can return to any sports activities. </p>
<p>I have been doing plenty of cardio by running (12-16 km 3 times a week). With this injury I (obviously) cannot do that and I'm afraid I'll start losing cardio fitness. </p>
<p>Either way I will lose plenty of muscle tone in my both legs. But I am wondering what exercises involving only upper body can replace a cardio workout?</p>
|
[
{
"answer_id": 32249,
"author": "Diego Robles Gallardo",
"author_id": 16498,
"author_profile": "https://fitness.stackexchange.com/users/16498",
"pm_score": 1,
"selected": false,
"text": "<p>You can use an <a href=\"http://www.sparkpeople.com/resource/fitness_articles.asp?id=665\" rel=\"nofollow noreferrer\">arms ergometer</a> or home mini pedals.</p>\n\n<p><a href=\"https://i.stack.imgur.com/fO1rJ.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/fO1rJ.jpg\" alt=\"Use of a set of minipedals to work arms\"></a></p>\n"
},
{
"answer_id": 32250,
"author": "Hitchmo",
"author_id": 23668,
"author_profile": "https://fitness.stackexchange.com/users/23668",
"pm_score": 1,
"selected": false,
"text": "<p>You could try using a Pull Buoy and swim freestlye (front crawl) arms only in a swimming pool.</p>\n\n<p>The water will be low impact on your knee\nand the buoy in-between your thighs keep you buoyant and will add resistance.</p>\n\n<p>and you could also combine this with a pyramid style workout;</p>\n\n<p>10 lengths then rest\n9 lengths then rest\n8 then rest </p>\n\n<p>until you get to 1 length and then go back up the pyramid. increasing effort as you go.</p>\n\n<p>In my opinion this would be great cardio. </p>\n"
},
{
"answer_id": 32251,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>Cardio is anything that raises your heart rate and breathing, so it's pretty wide-open in terms of activities. With your knee injury, I assume that most types of aerobics are going to be outside your reach (no bending, twisting, etc). Which is why I'm going to suggest <a href=\"http://www.exercise4weightloss.com/chair-aerobics.html\" rel=\"nofollow\">chair aerobics</a>.</p>\n\n<p>Yes, I know that this type of exercise is stereotypically something done by senior citizens and people who want to pretend to be exercising while sitting in front of the TV, but if you put the effort into it, you will get a workout, and the fact that you're doing it from a sitting position means you're not putting stress on your injured knee.</p>\n\n<p>Another possibility is to focus on core exercises like crunches, leg lifts, and twists, but frankly, it's difficult to do those exercises and not start squeezing with your legs to get that extra bit of leverage, so that might be contraindicated by your injury.</p>\n"
},
{
"answer_id": 32283,
"author": "Chris H",
"author_id": 6482,
"author_profile": "https://fitness.stackexchange.com/users/6482",
"pm_score": 0,
"selected": false,
"text": "<p>In your position I'd try to get my hands on a <a href=\"https://en.wikipedia.org/wiki/Handcycle\" rel=\"nofollow\">handcycle</a>. A proper one, not one designed to bolt on to a wheelchair. Second hand ideally, and sell it on afterwards so it shouldn't cost you too much.</p>\n\n<p>If you're used to getting about actively, you'll probably want a form of exercise that allows you to get out and about. You don't say whether you'll be able to walk much, but I suspect you'll be strapped up tight and on crutches. I also don't know whether you've got any budget, so this may not be a viable option.</p>\n"
}
] |
2016/09/23
|
[
"https://fitness.stackexchange.com/questions/32247",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15806/"
] |
32,248 |
<p>Is it harder for people in wheelchairs to lose weight? The weight poses an extreme hazard to the cardiovascular system, in many cases. What can be done about it? Diet obviously plays a key, but if you cannot move, then you cannot burn the weight.</p>
<p>Would I be wrong?</p>
<p>What can a fitness trainer do about it?</p>
<p>If the user can use the arms, for instance, can they burn the fat contained in the stomach and legs?</p>
<p>Thanks.</p>
|
[
{
"answer_id": 32249,
"author": "Diego Robles Gallardo",
"author_id": 16498,
"author_profile": "https://fitness.stackexchange.com/users/16498",
"pm_score": 1,
"selected": false,
"text": "<p>You can use an <a href=\"http://www.sparkpeople.com/resource/fitness_articles.asp?id=665\" rel=\"nofollow noreferrer\">arms ergometer</a> or home mini pedals.</p>\n\n<p><a href=\"https://i.stack.imgur.com/fO1rJ.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/fO1rJ.jpg\" alt=\"Use of a set of minipedals to work arms\"></a></p>\n"
},
{
"answer_id": 32250,
"author": "Hitchmo",
"author_id": 23668,
"author_profile": "https://fitness.stackexchange.com/users/23668",
"pm_score": 1,
"selected": false,
"text": "<p>You could try using a Pull Buoy and swim freestlye (front crawl) arms only in a swimming pool.</p>\n\n<p>The water will be low impact on your knee\nand the buoy in-between your thighs keep you buoyant and will add resistance.</p>\n\n<p>and you could also combine this with a pyramid style workout;</p>\n\n<p>10 lengths then rest\n9 lengths then rest\n8 then rest </p>\n\n<p>until you get to 1 length and then go back up the pyramid. increasing effort as you go.</p>\n\n<p>In my opinion this would be great cardio. </p>\n"
},
{
"answer_id": 32251,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 1,
"selected": false,
"text": "<p>Cardio is anything that raises your heart rate and breathing, so it's pretty wide-open in terms of activities. With your knee injury, I assume that most types of aerobics are going to be outside your reach (no bending, twisting, etc). Which is why I'm going to suggest <a href=\"http://www.exercise4weightloss.com/chair-aerobics.html\" rel=\"nofollow\">chair aerobics</a>.</p>\n\n<p>Yes, I know that this type of exercise is stereotypically something done by senior citizens and people who want to pretend to be exercising while sitting in front of the TV, but if you put the effort into it, you will get a workout, and the fact that you're doing it from a sitting position means you're not putting stress on your injured knee.</p>\n\n<p>Another possibility is to focus on core exercises like crunches, leg lifts, and twists, but frankly, it's difficult to do those exercises and not start squeezing with your legs to get that extra bit of leverage, so that might be contraindicated by your injury.</p>\n"
},
{
"answer_id": 32283,
"author": "Chris H",
"author_id": 6482,
"author_profile": "https://fitness.stackexchange.com/users/6482",
"pm_score": 0,
"selected": false,
"text": "<p>In your position I'd try to get my hands on a <a href=\"https://en.wikipedia.org/wiki/Handcycle\" rel=\"nofollow\">handcycle</a>. A proper one, not one designed to bolt on to a wheelchair. Second hand ideally, and sell it on afterwards so it shouldn't cost you too much.</p>\n\n<p>If you're used to getting about actively, you'll probably want a form of exercise that allows you to get out and about. You don't say whether you'll be able to walk much, but I suspect you'll be strapped up tight and on crutches. I also don't know whether you've got any budget, so this may not be a viable option.</p>\n"
}
] |
2016/09/23
|
[
"https://fitness.stackexchange.com/questions/32248",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/20506/"
] |
32,257 |
<p>I have read through the numerous answers on this site for getting bulkier legs. It seems that it is largely based on genetics, aided by the type of exercise. However, I do not have access to a gym and yet, I would like to increase my leg size. My plan is to do high intensity squats. By that I mean, doing full sit-down squats 40 times in a minute and repeating this 4 or 5 times. I'm trying to replicate a sprinting uphill type scenario while I'm at home during study breaks. </p>
<p>Will this be helpful? Or should I employ a different method to gain leg mass? I am a vegetarian, so other things I'm doing to gain mass are drinking milk and whey protein. Any tips here also?</p>
|
[
{
"answer_id": 32261,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": -1,
"selected": false,
"text": "<p>You should do that. The high intensity squats you describe are typically bodyweight training. The biggest advantage of it is that you can build muscles and get super fit - in only a really short amount of time. If you put your muscles to pressures they are not used to they get bigger. I do that too and I am drinking much milk, as well. Furthermore, I eat cheese, two eggs a day and every evening I eat a lowfat quark mix. Bodyweight training is perfectly suitable for your goals, as it requires a minimum of time and brings you maximum of results - no matter what your goal is. I recommend you the book “You are your own gym“ by <strong>Mark Lauren</strong>. He describes the backgrounds and advantages of bodyweight training, gives you a lot of exercises you could do (of course, for all parts of the body) and explicitely tells you why you don't need a gym at all to get fit and to build muscles (at least not to build them to an extrem level like some bodybuilders do, which is normally naturally impossible for the body).</p>\n\n<p>I don't know about your fitness level, but if you are able to do that many squats, then why not? Keep in mind that three to four days a week is enough if you exercise hard enough, which is required to actually build muscles doing bodyweight training (If you only want to train your legs, once or twice is enough). You should work out until your muscles can't work anymore. I can't stress enough how important resting is afterwards! Also keep in mind that you should do different exercises for the same muscles. Change them every four weeks - that way your body has to get used to the new pressures (even if it requires the same groups of muscles) and can build muscles, so that you can increase your leg size.</p>\n"
},
{
"answer_id": 32284,
"author": "Hitchmo",
"author_id": 23668,
"author_profile": "https://fitness.stackexchange.com/users/23668",
"pm_score": 1,
"selected": false,
"text": "<p>I think short max effort sprints would definitely help increase leg mass. \nIt will promote skeletal muscle growth, and testosterone release.\nIt would also develop fast twitch muscle fibres.</p>\n\n<p>These sprints could also be performed on a bike aswell as running. For instance look at the size of the legs of a pro track cyclist - Sprinters like Chris Hoy and notably Robert Forstemann!!</p>\n\n<p>Pair this with a solid bodyweight routine including movements like:</p>\n\n<ul>\n<li>Squats</li>\n<li>Lunges</li>\n<li>Calf Raises</li>\n<li>Pistol Squats</li>\n<li>Donkey Kicks</li>\n<li>Box Jumps</li>\n<li>stiff legged dumbbell deadlifts (if you have any dumbbells)</li>\n<li>slosh pipe lunges</li>\n</ul>\n\n<p>and I think you'll be on your way to gaining some good lean mass without going to the gym. </p>\n\n<p>Remember to always eat well with plenty of protein and drink lots of water to help repair muscles and promote growth post workout. </p>\n\n<p>And you're doing the right thing by drinking Whey.\nYou could also supplement Creatine (5g per day) to help with water retention to assist with muscle repair.\nBCAA's to help your body synthesise new proteins. \nGlutamine 5g directly after workout and 5g before bed\nalso possibly a half scoop of whey with half scoop of casein before bed as a slow release protein shake to keep you fuelled throughout the night.</p>\n\n<p>But to take it to the next level and see real leaps in size, you really do need a good gym with a squat rack/power rack for squats and deadlifts.</p>\n"
},
{
"answer_id": 32287,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p><strong>Background/Qualification:</strong> I'm 5ft 5in, 25 years old and I have a 3 plate, 3 rep squat maximum (3 reps @ 140kg/315lb) at 75kg bodyweight. <em>My thighs/quads are BIG</em>, if i'm standing straight with my legs together then my quads are wider overall than both my waist and hips. I don't know anyone my age and height with legs comparable to mine (who isn't obese/powerlifter), i'm hovering at around 17-20% bf (estimated). </p>\n\n<p>If you want big thighs then you need to <strong>eat big</strong> and <strong>squat big</strong>. I can guarantee you aren't eating enough. </p>\n\n<p>Provided you are starting lean (<20%bf) and have the ability to eat around 3000 calories a day and workout for a hour and a half 3 times a week then you are all set:</p>\n\n<p>To improve your muscle size, you need a equivalent to a barbell program. Grab a piece of scaffold and tie on some water jugs or grab a heavy object and do front squats. <strong>The key is that you need something you can add a small amount of weight to every time you work out</strong>: </p>\n\n<blockquote>\n <p>\"Correctly designed barbell training programs take advantage of the\n fact that barbells can be incrementally loaded and gradually made\n heavier, thus forcing the body to gradually become stronger at a rate\n that can be supported by each individual. If you only use your own\n bodyweight for the resistance, it severely limits your ability to\n tailor the resistance to meet your current level of adaptation, and to\n gradually increase that adaptation so as to improve your strength in a\n predictable, directable way\". <em>Mark Rippetoe</em></p>\n</blockquote>\n\n<p>Bodyweight and barbell programs will both make you <em>strong</em>, there are many stories of people who don't weight train and end up lifting very large amounts their first time out, due to body weight skills. <a href=\"http://www.youtube.com/watch?v=95D7lj-A6tA\" rel=\"nofollow\">Here is a video</a> of Ross Enamait deadlifting 495lbs (at 170lb body weight) with no deadlift skills and a primarily bodyweight-only training routine. </p>\n\n<p>But to get <strong>BIG</strong> you need a barbell (or equivalent) and a big diet, this is why bodybuilders do mostly barbell work and not mostly bodyweight work. Take supplements (creatine/protein) if you need it but you should be tracking your diet and understand you macronutrient breakdown to see if you do.</p>\n"
}
] |
2016/09/24
|
[
"https://fitness.stackexchange.com/questions/32257",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/-1/"
] |
32,259 |
<p>I'm new to lifting. I have my own benchpress and dumbbells, I have 10kg on the dumbbell and 20kg on my benchpress. From what I seen on the net, I should (apparently) have more weight on. I myself am way out of shape (110 kg) and I've recently quit smoking as well, and was wondering how much I should be benching. I know the obvious answer would be "only as much as I can handle so I don't hurt myself." I start with 20 reps, then 3 sets of 10 and a set of 15. I also do 10 reps 4 or 5 different ways with the dumbbell. I just want to know what weight a 110kg, ex smoker at the age of 23 should be doing.</p>
|
[
{
"answer_id": 32262,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 0,
"selected": false,
"text": "<p>There is no one particular weight that is appropriate for everyone who is 110kg.</p>\n\n<p>Whatever weight you can do 8 reps with, do that.</p>\n\n<p>If you find you can do more than 8 reps of something, increase the weight.</p>\n\n<p>Just make sure you warm up properly beforehand.</p>\n"
},
{
"answer_id": 32265,
"author": "Kirby225",
"author_id": 23637,
"author_profile": "https://fitness.stackexchange.com/users/23637",
"pm_score": 1,
"selected": false,
"text": "<p>There isnothing about your age weight or ex-smoking status that is related to how much you should be benching. The only thing that matters is how strong are you, that is, what is the most weight you can bench for 1 rep. You don't know the answer to that question. But you have to know it before you can choose a weight to work out with. Everything is based off your approxiamte 1 rep max. </p>\n\n<p>The thing is, finding that out on your own is dangerous. What if you try too heavy a weight, what are you going to do once you realize you can't get it off your chest? </p>\n\n<p>For this reason you really should go to a real gym and have a either yoru friends or an employee stand over you ready to lift the weight off you while you try successively heavier weights. </p>\n\n<p>Once you know what your 1 rep max is, then the susual advice is to take 75-80% of that and try to do 6-8 reps with it. That is your workout weight. If you can't manage that many reps, then lower the weight until you can.</p>\n\n<p>When you can do more than 12 reps, up the weight by a very small amount such that the resultant weight is one you can barely get 6-8 reps with again. </p>\n\n<p>This is called \"progressive resistance\" execise. Each time you work out you should be a tiny bit stronger and should should try to do more reps, or more weight or both. You don't need to do a lot of sets; there's even an entire weighlifting philosophy which says you should only do one set, if that set is hard enough, you will grow from it -after you've rested for 3-5 days. </p>\n\n<p>Workout philosophies are like religions and I don't want to sparka religious war in a beginner's question, so the advice I gave you 75-80% of your max for 6-12 reps with days off in between is very mainstream advice. </p>\n\n<p>Good for you for changing uyour life in this huge way! </p>\n"
},
{
"answer_id": 32314,
"author": "PoloHoleSet",
"author_id": 23233,
"author_profile": "https://fitness.stackexchange.com/users/23233",
"pm_score": 0,
"selected": false,
"text": "<p>There is no specific weight that you \"should\" be doing, it all depends on what you are able to handle. Obviously, the closer to you get to your capacity in any combination of X weight, lifted for Y reps is going to stress and work your body.</p>\n\n<p>If you're new or just getting back into it, stay away from getting close to your maximum capability until you've done a few workouts, and your body is used to the activity, otherwise you'll be so sore that you won't be able to exercise for a long time, plus it will be unpleasant and de-motivating.</p>\n\n<p>Also, what are your goals? If you are overweight and are interested in improving your stamina and fitness levels, then working lighter weights for higher reps per set will help develop more endurance. Less reps, higher weight, more strength or explosiveness.</p>\n\n<p>Since it sounds like you are just getting back into it, and aren't sure about how much weight you can or should be doing, <strong>either start pretty light, or make sure you have a spotter</strong>. You are setting yourself up for a dangerous situation if you don't. Both, actually, would be best, but if you can't get a spotter, don't push too close to your limits.</p>\n"
}
] |
2016/09/24
|
[
"https://fitness.stackexchange.com/questions/32259",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23675/"
] |
32,267 |
<p>I am no exercise addict, but I do have the willpower to exercise almost every day. Hell, I'll even exercise twice daily! Though I suspect I shouldn't.</p>
<p>I've read a bit about exercise recovery (I'd like to say "A lot", but by comparison, I suspect it's not that much). There's a lot of emphasis about exercise recovery.</p>
<p>What do we need to recover from? I know our body starts out using glycogen (first the glycogen stored in the muscle, then the liver?), and if we continue to cause trauma to the muscle without letting it heal properly first, we will lose more than we gain. But how much time do we need to recover from different types of exercise?</p>
<p>For example, I've come across claims that you should get a day's rest between HIIT sessions. However, in the Tabata study (I have very little patience. a 4-minute workout? PERFECT! though I do get too close to vomiting...), the subjects worked out <strong>5 days a week</strong> (4 days a week on the Tabata protocol, 1 day 30-min endurance followed by half the tabata protocol - 4 sets), which means at least 2 consecutive days of HIIT.</p>
<p>So the question is, what does one need to recover from, and how long would it take for, say, someone who isn't especially well-conditioned? (of course, I know this is variable, so I don't expect a precise answer. I'm asking for you to shed as much light as you can on the subject :) )</p>
|
[
{
"answer_id": 32262,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 0,
"selected": false,
"text": "<p>There is no one particular weight that is appropriate for everyone who is 110kg.</p>\n\n<p>Whatever weight you can do 8 reps with, do that.</p>\n\n<p>If you find you can do more than 8 reps of something, increase the weight.</p>\n\n<p>Just make sure you warm up properly beforehand.</p>\n"
},
{
"answer_id": 32265,
"author": "Kirby225",
"author_id": 23637,
"author_profile": "https://fitness.stackexchange.com/users/23637",
"pm_score": 1,
"selected": false,
"text": "<p>There isnothing about your age weight or ex-smoking status that is related to how much you should be benching. The only thing that matters is how strong are you, that is, what is the most weight you can bench for 1 rep. You don't know the answer to that question. But you have to know it before you can choose a weight to work out with. Everything is based off your approxiamte 1 rep max. </p>\n\n<p>The thing is, finding that out on your own is dangerous. What if you try too heavy a weight, what are you going to do once you realize you can't get it off your chest? </p>\n\n<p>For this reason you really should go to a real gym and have a either yoru friends or an employee stand over you ready to lift the weight off you while you try successively heavier weights. </p>\n\n<p>Once you know what your 1 rep max is, then the susual advice is to take 75-80% of that and try to do 6-8 reps with it. That is your workout weight. If you can't manage that many reps, then lower the weight until you can.</p>\n\n<p>When you can do more than 12 reps, up the weight by a very small amount such that the resultant weight is one you can barely get 6-8 reps with again. </p>\n\n<p>This is called \"progressive resistance\" execise. Each time you work out you should be a tiny bit stronger and should should try to do more reps, or more weight or both. You don't need to do a lot of sets; there's even an entire weighlifting philosophy which says you should only do one set, if that set is hard enough, you will grow from it -after you've rested for 3-5 days. </p>\n\n<p>Workout philosophies are like religions and I don't want to sparka religious war in a beginner's question, so the advice I gave you 75-80% of your max for 6-12 reps with days off in between is very mainstream advice. </p>\n\n<p>Good for you for changing uyour life in this huge way! </p>\n"
},
{
"answer_id": 32314,
"author": "PoloHoleSet",
"author_id": 23233,
"author_profile": "https://fitness.stackexchange.com/users/23233",
"pm_score": 0,
"selected": false,
"text": "<p>There is no specific weight that you \"should\" be doing, it all depends on what you are able to handle. Obviously, the closer to you get to your capacity in any combination of X weight, lifted for Y reps is going to stress and work your body.</p>\n\n<p>If you're new or just getting back into it, stay away from getting close to your maximum capability until you've done a few workouts, and your body is used to the activity, otherwise you'll be so sore that you won't be able to exercise for a long time, plus it will be unpleasant and de-motivating.</p>\n\n<p>Also, what are your goals? If you are overweight and are interested in improving your stamina and fitness levels, then working lighter weights for higher reps per set will help develop more endurance. Less reps, higher weight, more strength or explosiveness.</p>\n\n<p>Since it sounds like you are just getting back into it, and aren't sure about how much weight you can or should be doing, <strong>either start pretty light, or make sure you have a spotter</strong>. You are setting yourself up for a dangerous situation if you don't. Both, actually, would be best, but if you can't get a spotter, don't push too close to your limits.</p>\n"
}
] |
2016/09/25
|
[
"https://fitness.stackexchange.com/questions/32267",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15924/"
] |
32,270 |
<p>Different sports and exercises produce different physiques. Runners become skinny if they run long distances or bulky if they do sprint work, track cyclists have big legs, rowers build large chests. </p>
<p>I wonder what physique would be produced by a routine based primarily on burpees, over a long period of time.</p>
<p>I understand that different people have different natural body shapes and respond to exercises at different rates.</p>
|
[
{
"answer_id": 32262,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 0,
"selected": false,
"text": "<p>There is no one particular weight that is appropriate for everyone who is 110kg.</p>\n\n<p>Whatever weight you can do 8 reps with, do that.</p>\n\n<p>If you find you can do more than 8 reps of something, increase the weight.</p>\n\n<p>Just make sure you warm up properly beforehand.</p>\n"
},
{
"answer_id": 32265,
"author": "Kirby225",
"author_id": 23637,
"author_profile": "https://fitness.stackexchange.com/users/23637",
"pm_score": 1,
"selected": false,
"text": "<p>There isnothing about your age weight or ex-smoking status that is related to how much you should be benching. The only thing that matters is how strong are you, that is, what is the most weight you can bench for 1 rep. You don't know the answer to that question. But you have to know it before you can choose a weight to work out with. Everything is based off your approxiamte 1 rep max. </p>\n\n<p>The thing is, finding that out on your own is dangerous. What if you try too heavy a weight, what are you going to do once you realize you can't get it off your chest? </p>\n\n<p>For this reason you really should go to a real gym and have a either yoru friends or an employee stand over you ready to lift the weight off you while you try successively heavier weights. </p>\n\n<p>Once you know what your 1 rep max is, then the susual advice is to take 75-80% of that and try to do 6-8 reps with it. That is your workout weight. If you can't manage that many reps, then lower the weight until you can.</p>\n\n<p>When you can do more than 12 reps, up the weight by a very small amount such that the resultant weight is one you can barely get 6-8 reps with again. </p>\n\n<p>This is called \"progressive resistance\" execise. Each time you work out you should be a tiny bit stronger and should should try to do more reps, or more weight or both. You don't need to do a lot of sets; there's even an entire weighlifting philosophy which says you should only do one set, if that set is hard enough, you will grow from it -after you've rested for 3-5 days. </p>\n\n<p>Workout philosophies are like religions and I don't want to sparka religious war in a beginner's question, so the advice I gave you 75-80% of your max for 6-12 reps with days off in between is very mainstream advice. </p>\n\n<p>Good for you for changing uyour life in this huge way! </p>\n"
},
{
"answer_id": 32314,
"author": "PoloHoleSet",
"author_id": 23233,
"author_profile": "https://fitness.stackexchange.com/users/23233",
"pm_score": 0,
"selected": false,
"text": "<p>There is no specific weight that you \"should\" be doing, it all depends on what you are able to handle. Obviously, the closer to you get to your capacity in any combination of X weight, lifted for Y reps is going to stress and work your body.</p>\n\n<p>If you're new or just getting back into it, stay away from getting close to your maximum capability until you've done a few workouts, and your body is used to the activity, otherwise you'll be so sore that you won't be able to exercise for a long time, plus it will be unpleasant and de-motivating.</p>\n\n<p>Also, what are your goals? If you are overweight and are interested in improving your stamina and fitness levels, then working lighter weights for higher reps per set will help develop more endurance. Less reps, higher weight, more strength or explosiveness.</p>\n\n<p>Since it sounds like you are just getting back into it, and aren't sure about how much weight you can or should be doing, <strong>either start pretty light, or make sure you have a spotter</strong>. You are setting yourself up for a dangerous situation if you don't. Both, actually, would be best, but if you can't get a spotter, don't push too close to your limits.</p>\n"
}
] |
2016/09/25
|
[
"https://fitness.stackexchange.com/questions/32270",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/4151/"
] |
32,271 |
<p>I have recently attempted to get going with my speed-walking routine but I get a lot of neck/jaw pain. I have bruxism and usually wake up with real tense jaws/neck (despite wearing nightguards and also trying to do relaxation practices). So as soon as I get going, I feel the awful rising tension in my neck, I can hear pulsating and my own breathing in my ear, and in short, it sucks. It usually leads to tension headaches. </p>
<p>Yes, I live with high level of stress, but it was for this very reason that my therapist had suggested doing daily exercises as a way to combat stress. But neck/jaw are notoriously tough places to relax and you can't exercise when you feel like you're wearing an armor of muscles.</p>
<p>There are way too many different books and views about what to do and I'm confused and I don't want to get hurt. Any suggestions, books, websites, articles, videos, whatever for jaw/neck that you know from personal experience or your background knowledge, that work, are much appreciated. </p>
|
[
{
"answer_id": 33084,
"author": "Lindsey Willison",
"author_id": 24454,
"author_profile": "https://fitness.stackexchange.com/users/24454",
"pm_score": 2,
"selected": false,
"text": "<p>Some of the yoga poses listed below should help with some muscle relief. Some may seem to be more shoulder-muscle related but should help to relax the neck and jaw muscles. </p>\n\n<p>When you start to feel the muscle tension begin, take a deep breath in, then as you exhale, relax your shoulders, as if someone is trying to press the shoulders down away from the ears. Do this 5 times. If the tension isn't too bad, bring the shoulders up on te inhale, and drop them down on the exhale. </p>\n\n<p>Scalp massage will also help with the jaw. Take 3 extra minutes in the shower to massage the scalp all over. </p>\n\n<p>Eagle Arms - find a comfortable seated position (on the floor or a wooden chair). Breathe in and reach your arms to the sky. As you exhale, bring your arms down and wrap your right arm under the left like you're twist-tying your forearms at elbows and wrists. Lift the elbows so they're at the same height as the shoulders and take your thumbs further away from the face. Stay here for 5 breaths. Repeat on the other side. *there are a number of YouTube videos that can guide you through this as well if a visual aid is more helpful</p>\n\n<p>Camel Pose - stand tall on your knees. (Ears, shoulders, hips and knees are stacked in one tall line). Place the palms of your hands on your low back (a little higher than where jean pockets are). Relax the shoulder. Squeeze the elbows close together. Slowly bring your gaze up until you feel a long stretch in the front of the neck and chest. Keep your teeth together but not clenched. Stay here for 5 long breaths. Big inhales will help you feel the stretch. </p>\n\n<p>Head tilt - find a comfortable seated position. Reach your right arm away from you (if you're on the floor, with your right fingertips on the floor, walk the fingers away from the body). Drop your left ear to your left shoulder. Stay here for 5 breaths. Repeat on other side. Once the muscles warm up, between sets, alternate dropping the chin to the chest and lifting the chin to the sky. When lifting the chin, keep your teeth together but not clenched. </p>\n\n<p>Downward dog - start on all fours with your hands on the floor under the shoulders and the knees on the floor under your hips. Curl your toes under, lift your knees off the ground and lift your hips up. Bend your knees as much as you need. Try and relax the shoulders. Press the hands into the floor to bring your chest closer to your thighs. Relax your head. Shake it yes and no. Separate the teeth relax the jaw. </p>\n"
},
{
"answer_id": 34253,
"author": "Mike-DHSc",
"author_id": 24836,
"author_profile": "https://fitness.stackexchange.com/users/24836",
"pm_score": 2,
"selected": false,
"text": "<p>As this can have chronic implications if not corrected, I feel an obligation to respond. </p>\n\n<p>Clinically I commonly see variants of this presentation.</p>\n\n<p><strong><em>Note: Without a full assessment by a physical therapist you will not have the full picture of what's going on, however this is most common culprit.</em></strong></p>\n\n<p>In your case the muscles between your shoulder blades (scapular retractors) along with tight pecs (chest) are altering the resting position of joints; specifically your jaw (temporomandibular joint or TMJ).</p>\n\n<blockquote>\n <p>For every inch your head extends forward, your neck has to support an\n additional 10 lbs.</p>\n</blockquote>\n\n<p>These imbalances cause <strong>“Kyphosis”</strong> (a rounded spine) and <strong>“Forward Head”</strong> and</p>\n\n<p><strong>Symptoms Include</strong></p>\n\n<ul>\n<li>Headaches and migraines.</li>\n<li>Chronic pain syndromes or increased pain sensitivity.</li>\n<li>Psychological factors: these may contribute, as with other chronic pain syndromes.</li>\n<li>Muscle overactivity</li>\n<li>Bruxism (grinding of the teeth and clenching of the jaw)</li>\n<li>Clicking, popping, or grating sounds in the jaw joint when you open or close your mouth or chew. This may or may not be painful.</li>\n<li>You may also have toothaches, neck aches, dizziness, earaches, hearing problems, upper shoulder pain, and ringing in the ears (tinnitus).</li>\n</ul>\n\n<hr>\n\n<p><strong>Ways to Correct it</strong></p>\n\n<ul>\n<li><p><strong>Chest Expansion</strong> - Stand up straight maintaining a correct posture alignment. Interlace your hands behind your back, your knuckles should point to the floor. Now, lower your shoulders down and while taking a deep breath push your arms away from you (see image). This helps loosen tight chest muscles which are a known factor in developing a forward head.</p></li>\n<li><p><strong>Shoulder Blade Pinches</strong> - Sit upright on a chair with your arms by your side. Lower your shoulders down and then ‘pinch’ your shoulder blades together. Hold this position for around 30 seconds before you relax. Repeat up to 10 times several times a day. Slouching forwards stretches and weakens upper back muscles, another cause for a forward head, this exercise helps to strengthen them which will help your head go back to it’s proper alignment.</p></li>\n<li><p><strong>Nose Nods</strong> - Lay down on the floor flat on your back with your legs bent, knees will be up. Make sure your nose is facing straight up to the ceiling (or the sky if you’re outside!). While making sure to keep your neck still, slowly nod your head forwards until you feel the ‘double chin’ come. After just a second or two bring your head back up so your nose is pointing straight up once again. This exercise helps train your brain into making this movement a habit as apposed to bending your neck forwards while doing things like texting on your phone.</p></li>\n</ul>\n"
},
{
"answer_id": 36264,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 0,
"selected": false,
"text": "<p>Have you considered <em>Simhasana</em>, the <a href=\"http://www.cnyhealingarts.com/2011/03/13/the-health-benefits-of-simhasana-lion-pose/\" rel=\"nofollow noreferrer\">Lion's Pose</a>?</p>\n\n<p><a href=\"https://i.stack.imgur.com/YWCkw.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/YWCkw.jpg\" alt=\"Simhasana\"></a></p>\n\n<p>The pose is all about stretching out the jaw, neck and chest, so it seems like it would be ideal for you.</p>\n\n<blockquote>\n <p>Begin by kneeling on the floor with knees shoulder-width apart. Cross your right ankle over your left and carefully sit back on your heels. Make sure your feet are pointing outward and your calves are kept flat on the floor. Lift your chest up just enough that you are not slouching and your spine is fully straightened, but don’t over-arch your back.</p>\n \n <p>Now, place both your hands on top of your knees. REMEMBER: don’t slouch as you do this. Widen your palms and press them firmly against your knees. Splay your fingers like a lion’s claws. Inhale deeply through your nose.</p>\n \n <p>This next step is the focal point of Simhasana, but it can also be quite challenging. If you struggle here, be sure to practice your movements in coordination with each other. So, simultaneously do the following:</p>\n \n <ul>\n <li>Lower your jaw and open your mouth as wide as possible</li>\n <li>Stretch your tongue out and curl its tip down toward your chin</li>\n <li>Open your eyes wide, looking upward</li>\n <li>Focus your eyes in between your eyebrows or on the tip of your nose</li>\n <li>Contract the muscles at the front of your throat</li>\n <li>Activate your hands, splaying your fingers further out</li>\n </ul>\n \n <p>Now, hold this position and exhale slowly through your mouth. Feel the air pass over the back of the throat as well as the contraction of your throat and neck muscles. You should make a distinct “haaaaa” sound as you exhale.</p>\n \n <p>Don't forget to give your best lion roar. In fact, roar two of three times then retract your tongue. Relax your face, mouth, eyes, throat, and hands. Cross your ankles the opposite way and repeat Simhasana. </p>\n</blockquote>\n"
}
] |
2016/09/25
|
[
"https://fitness.stackexchange.com/questions/32271",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23686/"
] |
32,289 |
<p>I am 22-year-old software developer that started with fitness one and a half year ago and I am looking for some advice.</p>
<p><strong>Some info</strong></p>
<p><em>Starting weight</em>: 86 kg - 189 lbs Actual weight: 73 kg - 160 lbs</p>
<p><em>Activities - ALWAYS BEFORE DINNER (~5pm)</em>:</p>
<ul>
<li>Monday: Chest and back</li>
<li>Tuesday: Legs and core</li>
<li>Wednesday: Arms</li>
<li>Thursday: 1 hour of swimming</li>
<li>Friday: Shoulders and back</li>
<li>Saturday: Chest (a bit), legs and core</li>
<li>Sunday: 1 hour of swimming</li>
</ul>
<p><em>Food</em></p>
<ul>
<li>Breakfast: 1 egg (only egg-white), oatmeal with skim milk</li>
<li>Lunch: 1 egg (only egg-white), oatmeal with skim milk</li>
<li>1 hour before workout: Banana</li>
<li>Dinner: Whatever my mom prepares (I only eat normal portions), Low fat & high protein Greek yogurt</li>
</ul>
<p><em>Drinks</em></p>
<ul>
<li>Only water</li>
<li>Open to shakes/energy-drinks if they could help increase energy/mass</li>
</ul>
<p><em>Sleep</em></p>
<ul>
<li>7-8 Hours a day</li>
</ul>
<p><strong>My problem</strong></p>
<p>I have grown a lot of muscle but I almost always feel a shortage of energy before my workout. I am not sure how I could increase it, what kind of food should help me out here? Thanks in advance!</p>
|
[
{
"answer_id": 32306,
"author": "Kirby225",
"author_id": 23637,
"author_profile": "https://fitness.stackexchange.com/users/23637",
"pm_score": -1,
"selected": false,
"text": "<p>OK I am going to get basted for this perhaps because <em>weightlifting beliefs are form of religion</em> , but since I am also a sw dev. I feel for some reason you need to be told what you're doing wrong. You are training way way way too often. I am going to guess you are doing multiple sets and multiple sets of different exercises for your arms back chest legs etc. Here's what's going on with your body.</p>\n\n<p>Either you are training hard enough during the course of at least one of your multiple sets to induce growth, or your not. If you are training hard enough for one of your sets then all the other ones are a waste of energy and just causing you to release yet more stress hormones and depleting you of energy you need to recover from your growth-inducing set. You only need one set for each muscle group to trigger off the maximum hypertrophy (muscle growth) you're going to get. Your muscles are looking for a \"signal\" that they need to grow. Once they get that from you, they will grow as much as they can in response to that signal. This is also known as 'training to failure\". </p>\n\n<p>Doing set number 2 is just sending the same signal again. But your muscles understood you the first time. Yet you do it again. And again. And again. Then you go to another exercise for the same muscle group. You are beating your body down operating under the false premise that <em>more is better</em> . More is not better in weight lifting. Specifically, doing a second and third and fourth set is NOT going to get you more results. </p>\n\n<p>The other mistake you're making is related to the first. Since you're doing multiple sets, and it takes time to do those sets, you can't work your entire body in one session. So you go back the next day (and abuse those other muscles). The problem is, all of your body's subsystems which deal with stress are getting worked out again, along with the \"new\" muscles. You are releasing the same stress hormones, the same exercise-related waste products into the same bloodstream yet again. Those systems are being stressed every single day according to your schedule. </p>\n\n<p>But the way hypertrophy works is, your body has to RECOVER from exercise or it won't grow as much as it could have, or at all. If you never let it recover, you're interfering with its growth. You never let it recover. You just keep re-stressing it. By continually doing this, you're driving yourself into a state of over-training. Soon, all progress just stops and you're tired all the time. </p>\n\n<p>Do this. Pick one exercise for each muscle for at most a total of 8 or 10 (or even less, 5 or 6). So that's like leg presses, leg curls, pullover machine, bench or flies, bicep curls, tricep pushdowns, and lateral raises for your shoulders. Do ONE set of each of those choosing a weight you can only do for 8-12 reps despite your greatest effort. When you can't do another rep during a set, try like your life depended on it to do another one anyway, and keep trying like that for 30 seconds. This should be a real tribulation for you. It's no fun to work until you truly and really can't do another rep then continue to try to do one as hard as you possibly can, with no movement of the bar, every second for 30 full seconds. That's why you never see anyone do it. </p>\n\n<p>That is called \"high intensity exercise\". That is the unique and specific signal your muscles evolved to understand. That and nothing else will kick off maximum hypertrophy. </p>\n\n<p>Then, after you're done with all your sets, get out of the weightlifting gym for FIVE full days. FIVE. </p>\n\n<p>If you want to swim after TWO full days of doing absolutely nothing except using your thumb to push the buttons on your remote, then go ahead but don't exhaust yourself. </p>\n\n<p>On the SIXTH day go do it again, with a very slightly heavier weight, or strive for more reps, or both. Keep accurate records to insure yourself that you are in fact getting stronger each time. You'll see. Every time you go back to the gym, you'll be significantly stronger. You won't be tired. </p>\n\n<p>If you want to also get a cardio workout, then <em>move from one exercise to the other as fast as you can bear</em>. Notice how hard your heart and lungs are working. Much harder than they do when you're swimming. Moving fast between sets and going again to failure is murder. You're probably find you're disinclined to keep doing it. If you do, however, you are getting 3 days of cardio every six days and you're getting really fit without grinding yourself into nothing by overtraining. </p>\n\n<p>The reason it's so hard is because your heart and lungs cannot supply you with enough O2 during anaerobic exercise, by definition. Weightlifting in a high intensity fashion is anaerobic. Moving from one anaerobic exercise to the next is going to drive your heart and lungs into despair. Moving quickly from one to the next to the next for 6 or 10 sets is going be so stressful it will be the thing that stops you from completing your set and not the weight. So in this way, it can actually interfere with maximizing the muscle-building potential of your workout- you quit not because the individual muscle was exhausted, like you wanted, but because your heart and lungs were! </p>\n\n<p>It will never get any better, because you can't keep that level of heart and lung stress up for 10 minutes. This is the same as saying no one will ever sprint a mile, no matter how fit they become. Your body is not made to work that hard for that long and it will force you desist. </p>\n\n<p>So what I am saying is- you can get a good heart/lung workout in lifting weights, but gate the rapidity with which you move from set to set, if you want to maximize muscular hypertrophy in the gym and not heart lung fitness. You should always fail at an exercise because the muscle you were working failed, not because you were about to collapse from heart / lung exhaustion. You're there to lift weights and increase strength after all.</p>\n\n<p>HTH. Give this a try and see if you don't have more energy and better results and more time in your life for non-gym things too ! </p>\n"
},
{
"answer_id": 32307,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>First of all, you need to have break days. You are working out all 7 days a week, and that way your body doesn't get enough rest to recover. It's not any specific recovery, but the recovery of your system to prepare for the next workout. I know some people who workout all 7 days a week and are doing fine, but in your case, it's not the same are you feel drained out. Your sleeping hours seems okay, but what about sleeping pattern? Do you usually go to bed at a particular time? That also determines how you'd feel the next day. From your diet plan it seems like you are heavily focused on protein, to gain mass, but remember, muscles need fuel or calories. If you feel like you have gained enough of muscles, you need to feed them with sufficient amount of calories. So, you need to make sure you are including the right amount of cards in your diet. </p>\n"
},
{
"answer_id": 32311,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>I'm going to stab in the dark and assume you are getting home-cooked-style meals (which usually have around a 20:40:40 protein, carb, fat macronutrient split). I don't need a calorie counter to tell you that you are cutting pretty hard with that diet, by restricting both fat and carb intake and trying to fill your calorie needs for the day through protein. </p>\n\n<p>This works (as you have no doubt found out) in helping you lose weight and gain some muscle (called re-composition). </p>\n\n<p>Problem is, if you are working out 7 days a week at a <strong>high</strong> intensity then you are going to run into fatigue pretty fast with that listed diet. You simply are running on \"empty\". Your lifting progression will stall, your running times will stall, you will feel tired all the time. </p>\n\n<p>Advice:</p>\n\n<ul>\n<li><strong>Ensure your rest is good quality</strong>, you need around 8 hours good sleep every day. This varies by individual, keep increasing it till you have a balance that suits you.</li>\n<li><strong>Ensure you are eating enough</strong>, if you are happy at your weight (and I would be), then calculate your TDEE and eat at a maintenance of calories using a sensible recommended macronutrient split (40:X:Y protein/fats/carbs). Again, this is highly personal so play with it and check the scale every few weeks, maintain consistency.</li>\n<li><strong>Put in a rest day</strong>. You don't need to do nothing, a walk for 20 minutes or so is fine but don't do anything above low intensity on at least 1 day a week. The amount of rest you need depends on your movements in the gym: lots of compound movements (barbell: squat/bench/deadlift/row/press) will need more rest days than accessory-focused work (curls/tri-extns/flys etc.) if you want to progress.</li>\n<li><strong>Cheat.</strong> You could get some caffeine tablets, drink a energy drink, have a strong black coffee, eat a carb-bar, etc. All these provide quick energy for your workouts, just be wary of what you put into your body and do your research on pre-workout using labdoor.com or similar sites. </li>\n</ul>\n"
},
{
"answer_id": 32386,
"author": "Kirby225",
"author_id": 23637,
"author_profile": "https://fitness.stackexchange.com/users/23637",
"pm_score": -1,
"selected": false,
"text": "<p>For anyone who thinks over-training is not an issue, and is telling other people the same, please educate yourself before posting. Overtraining is not only real, but also dangerous. No responsible person should be insinuating to anyone that it does not apply, both to ordinary and elite athletes. </p>\n\n<p>Overtraining is not only a real, acknowledged phenomena, it has been the subject of intense study spanning decades at institutions like the NIH and all accredited universities. There is no controversy amongst academic researchers, doctors and exercise PhDs. that overtraining is very real. </p>\n\n<p>In the end, it pays to consider your sources with respect exercise advice. You can listen to the hit and run postings of anonymous internet posters and end up hurting yourself, possibly permanently, or you can listen to what people whose entire professional lives have been dedicated to studying exercise are telling you.</p>\n\n<p>Here are some links to what is the tiny tip of the iceberg of current research on overtraining being conducted by doctors and PhDs. Such research extends back at least 40 years and more </p>\n\n<p>Overtraining Syndrome</p>\n\n<p>From Mark Jenkins, MD Rice University:\n<a href=\"http://www.rice.edu/~jenky/sports/overtraining.html\" rel=\"nofollow\">http://www.rice.edu/~jenky/sports/overtraining.html</a></p>\n\n<p>Overtraining: Undermining Success?\nPaige Kinucan and Kravitz, Ph.D.</p>\n\n<p><a href=\"https://www.unm.edu/~lkravitz/Article%20folder/overtraining4.html\" rel=\"nofollow\">https://www.unm.edu/~lkravitz/Article%20folder/overtraining4.html</a></p>\n\n<p><strong>Urhausen, A., Gabriel, H., & Kindermann, W. (1995). Blood hormones as markers of training stress and overtraining. Sports Medicine, 20, 251-276.</strong></p>\n\n<p><a href=\"http://coachsci.sdsu.edu/csa/vol13/urhause1.htm\" rel=\"nofollow\">http://coachsci.sdsu.edu/csa/vol13/urhause1.htm</a></p>\n\n<p><strong>Bishop, P.A, Jones E., & Woods A.K. (2008). Recovery from training: a brief review.\nJournal of Strength and Conditioning Research., 22(3):1015-1024.</strong> </p>\n\n<p><a href=\"http://www.ncbi.nlm.nih.gov/pubmed/18438210\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/18438210</a></p>\n\n<p><strong>Gleeson, M (2002). Biochemical and Immunological Markers of Overtraining. Journal of Sports Science and Medicine. 1: 31-41.</strong> \n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/24688268\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/24688268</a></p>\n\n<p><strong>Meeusen, R, Watson, P., Hasegawa, H, Roelands, B, & Piacentini, M.F. (2006). Central fatigue: the serotonin hypothesis and beyond. Sports Med. 36(10):881-909.</strong>\n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/17004850\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/17004850</a></p>\n\n<p><strong>Seiler, S. & Hetlelid, K.J. (2005). The impact of rest duration on work intensity and RPE during interval training. Medicine and Science in Sports and Exercise, 37(9):1601-1607.</strong> \n<a href=\"http://www.ncbi.nlm.nih.gov/pubmed/16177614\" rel=\"nofollow\">http://www.ncbi.nlm.nih.gov/pubmed/16177614</a></p>\n\n<p><strong>Weiss, LW. (1991). The obtuse nature of muscular strength: The contribution of rest to its development and expression. Journal of Applied Sports Science Research. 5: 219-227.</strong>\n<a href=\"http://journals.lww.com/nsca-jscr/abstract/1991/11000/the_obtuse_nature_of_muscular_strength__the.9.aspx\" rel=\"nofollow\">http://journals.lww.com/nsca-jscr/abstract/1991/11000/the_obtuse_nature_of_muscular_strength__the.9.aspx</a></p>\n"
}
] |
2016/09/26
|
[
"https://fitness.stackexchange.com/questions/32289",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23697/"
] |
32,290 |
<p>My wife and I are both generally fit, neither of us run and both of us are interested in introducing it to our fitness plan. </p>
<p>I study (and teach) Taekwondo while she does extensive aerobic exercise every morning. We both have good cardiovascular systems and good endurance. It would be great to introduce recreational distance running to the exercise plan since we live in an area that offers a lot of gorgeous options for it. However, we're both middle-aged now so we're trying to be sensible about getting started.</p>
<ul>
<li>What are some risks for us to watch out for? Skeletal stress? Muscles?</li>
<li>Should we be looking for different gear?</li>
<li>Does the target stride change as you get older? The pace?</li>
</ul>
<p>For what it's worth, I've seen this older question:</p>
<p><a href="https://fitness.stackexchange.com/questions/15170/what-are-the-basics-to-slowly-becoming-a-runner">What are the basics to slowly becoming a runner?</a></p>
<p>While "Use Couch 2 5K" is a suggestion, it doesn't really address age-related issues beyond "this is a pretty good app."</p>
|
[
{
"answer_id": 32292,
"author": "heropup",
"author_id": 7576,
"author_profile": "https://fitness.stackexchange.com/users/7576",
"pm_score": 2,
"selected": false,
"text": "<p>I'd say that you should pay close attention to any kind of joint pain, and to avoid running if you encounter such pain in the hips, knees, or ankles. As we age, the cartilage and synovial fluid in our joints become less robust and able to deal with the high impact of running. Recovery takes longer, and if the joints experience excessive wear, this is something that no amount of recovery time will fully resolve, unlike many of the muscle pains typically encountered in running.</p>\n\n<p>Care should be taken to go slow at first, to not run with a speed goal in mind, and to not run in a way that requires a long stride. Shorter strides and avoiding extending the foot beyond the knee, are recommended: this avoids heel strikes and reduces ankle and knee joint stress. In terms of cardiovascular fitness, you can get significant benefits from running even if it is not particularly fast or tiring. I would begin on a treadmill and focus on your running form, before running outdoors.</p>\n\n<p>Good shoes are a must, but there are so many possibilities here, and everybody's individual biomechanics are a bit different, so what works for me might not work for you.</p>\n"
},
{
"answer_id": 32297,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 1,
"selected": false,
"text": "<p>Join a local running club. Usually there are similar people with similar fitness levels and they are a great resource for learning what is best to do, avoid, and what is normal.</p>\n\n<p>Include walking breaks in your running. </p>\n\n<p>Don't pay attention to your paces or distances but focus on getting some time on your feet even it includes walking. In my opinion, this is the basis for why couch to 5k type of apps work.</p>\n\n<p>When there is any pain go to a doctor first before trying to self treat by completely stopping your running routine or other self aide that might delay the doctor's visit. Find a doctor who runs when possible.</p>\n\n<p>Drink lots of water but only when you're thirsty. Bring food for runs more than an hour.</p>\n\n<p>Use those gorgeous options you mentioned for motivation. Mine was Pikes Peak and is now the Smokies. These goals have stopped me from overtraining and running them have been more memorable to me than any fast times I've ever posted.</p>\n\n<p>Stride and cadence will change based on your relative speed between your fastest to your slowest. </p>\n\n<p>As far as gear goes I don't have much to say except take care to not tryout new fades when it comes to shoes, and don't run in shoes that could be worn out and no longer protecting your feet.</p>\n\n<p>Don't be shy about considering to hire a coach because they can save you lots of time and save you from many potential problems.</p>\n\n<p>I'm an amateur but there are a few running experts on this site and I hope they will see and answer your post. If not then a good running club always have a few too.</p>\n"
},
{
"answer_id": 32484,
"author": "Anatoly",
"author_id": 15890,
"author_profile": "https://fitness.stackexchange.com/users/15890",
"pm_score": 0,
"selected": false,
"text": "<p>I can recommend what works for me. I tried different methods, from spontaneous random style to become consistent, keep and elevate pace and increase time, also doing hills and intervals. Every kind of exercise was a pain. I usually started fast and got tired very quickly. Nothing worked well because I was too tired every time I run.</p>\n\n<p>Things got changed dramatically since I read <em>Running With Lydiard</em> book and started to follow Lydiard approach. First of all I started to run very slow and keep the pace low and consistent. I forgot of all types of running exercises. It started to work, pain went away. Right now I'm building aerobic capacity running on 135-145 bpm which is a beginner's phase. Yesterday I was able to run 18km without any problems, more to say I accelerated at the very end and was impressed how my body reacts. <em>Start slow, stay in aerobic zone, keep heart rate low</em> approach this is what I was looking for!</p>\n\n<p>I took from this book that without proper aerobic base it is not possible to run long distances, so marathon runners spend most of time in aerobic zone, which require them to build aerobic capacity before, maintaining low heart rate alongside with fast pace ratio. This book is great investment to make running fun again.</p>\n\n<p>Re your questions: right shoes/insoles help to provide injures, better to get a consultation in local runner shop. Stride length depends on the surface you are running on and elevation, this is a general rule to keep cadence up to 170-190 depends on a runner's speed, many devices (like Garmin) help to answer that particular question.</p>\n"
}
] |
2016/09/26
|
[
"https://fitness.stackexchange.com/questions/32290",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/7239/"
] |
32,296 |
<p>McMillan running calculator states that your heart rate for speed work should be +90%maxHR. My heart rate takes about 45 seconds to rise from resting during track workouts. </p>
<ul>
<li>Should it peak at +90%maxHR by the end of a 200 meter repeat that is 35-45 seconds?</li>
<li>Should it peak or average at +90%maxHR for longer distances?</li>
<li>Should it peak or average during the first repeats of a workout or later on?</li>
</ul>
<p>Heart rate monitors are easy to use for a 20 minute tempo run but what about these shorter times?</p>
<p>Im asking about the dynamic change in heart rate at the start of a repeat like below. The 100m sprints arent even long enough I think to use heart rate...right?
Here the maxHR is 184 bpm so 90% starts at 165.6 and Im just getting to that at the end of each 400m. Initially I thought 90% was closer to 170 bpm. Basically Im trying to hit 92-95% maxHR and Im wondering if Im chasing a ghost?</p>
<p><a href="https://i.stack.imgur.com/7NgAf.png" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/7NgAf.png" alt="Heart rate during speedwork on the track"></a></p>
|
[
{
"answer_id": 32298,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>It means that, for example: </p>\n\n<p>If resting heart rate is 50bpm and VO2 Max HR is 200 bpm (easy numbers), then your 'working heart rate' for the majority of your speed work should be 90% of your VO2 HRMax, (90% of 200 = 180 bpm).</p>\n\n<p>Working heart rate is your average heart rate <strong>during</strong> the exercise. If you have a watch-style monitor readout then if you checked it during the sprints you would expect to see around 180bpm. </p>\n\n<p>Using something like Strava Premium (paid service) or Garmin Connect (free with a Garmin HR Monitor) can help you understand how your heart rate changes through the exercise, eg:</p>\n\n<p><a href=\"https://i.stack.imgur.com/bY1M9.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/bY1M9.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><a href=\"https://i.stack.imgur.com/XWyjN.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/XWyjN.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><a href=\"https://i.stack.imgur.com/zHj8d.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/zHj8d.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>Example: </p>\n"
},
{
"answer_id": 32300,
"author": "Jay",
"author_id": 23701,
"author_profile": "https://fitness.stackexchange.com/users/23701",
"pm_score": -1,
"selected": false,
"text": "<p>The % of your peaks and averages ccompared to max and resting HR may change over time. If you're in great shape and have been sprinting for two years on a regular basis, you may not see much of a change if your intensity has been the same.</p>\n\n<p>If you take it after your first and then your final sprint, you'll get a good understanding how your HR is for that type of activity.</p>\n\n<p>If you have a heart condition and are monitoring for health, then a Dr. Would likely recommend to measure at different times during the day... and then take it (and other tests) professionally in their office while in a controlled environment/circumstances.</p>\n"
},
{
"answer_id": 32759,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 1,
"selected": true,
"text": "<p>This is what I've learned from reading a few books and researching online, but still have to experience using this theory for myself. I think using HR properly should allow you to improve your running and adapt to different running conditions - like the great running antoganists heat and high humidity.</p>\n\n<p>One note on max HR. The value changes with fitness and actually lowers the better your cardiovascular system is. I suspected this for a few reasons of my own and finally have some confirmation <a href=\"http://www.joefrielsblog.com/2011/06/max-heart-rate-and-fitness.html\" rel=\"nofollow noreferrer\">here</a> which points to a paper by Zavorsky, G.S. 2000, <em>Endurance and possible mechanisms of altered maximum heart rate with endurance training and tapering. Sports Med 29(1):13-26</em></p>\n\n<p>During sprint workouts according to Greg McMillan (2) you should not reach your max HR. One of these reasons appears to be the short nature of the workout. I think the HR curve over time during each sprint should be the same given the same effort and other physical conditions. This could probably be used to find your actual maxHR for running and can be used for targeting HRs for all other workouts. </p>\n\n<p>This also makes sense for using a 12 minute test instead of a shorter time since an 8 min or shorter race should be at or above VO2max pace which will require being at an effort that should eventually reach maxHR. Reaching maxHR is probably a bad thing to do when testing physical fitness, and Im not sure if this means you will faint once reaching it or after staying at it for some amount of time.</p>\n\n<p>For speedwork on the track the average HR should not be used due to the fact that maxHR cant be reached during sprints. The HR curve should level off given a minute or so and that level should be between 90-100% of your actual running HRmax. The actual HRmax is not the \"220 - age\" HRmax and I am doubtful that it is the HR that causes you to pass out regardless of the exercise used to come up with a number. Also it seems the HR curve levels off only approximately - not sure.</p>\n\n<p>(2): YOU (Only Faster) Ch 19 Sprints, somewhere in the first few paragraphs</p>\n"
}
] |
2016/09/27
|
[
"https://fitness.stackexchange.com/questions/32296",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8485/"
] |
32,319 |
<p>I am new to this site, and I am not a body builder, I am just curious about some information about fitness and muscle building.</p>
<p>It is well known for females to have a round big butt, they should do squat.
So that, when doing squat with a healthy nutrition intake, muscles are build, giving the desired shape.</p>
<p>My question is , when building muscles in a specific position of the body (let us say the butt), what happens to the fats present in this position? Does they all converted into muscles? Or muscles are build from the enough protein intake so the fats will be kept?</p>
<p>Is it similar to the case of abs fat, in which Doing crunches and other abs exercises will not burn belly fat, but just build your abs muscles? </p>
<p>Thank you. </p>
|
[
{
"answer_id": 32321,
"author": "Community",
"author_id": -1,
"author_profile": "https://fitness.stackexchange.com/users/-1",
"pm_score": 0,
"selected": false,
"text": "<p>The spot reduction fat loss controversy is still in the air, many believe you can many believe you can't. Consider this <a href=\"http://www.bodybuilding.com/fun/can-you-spot-target-fat-deposits.html\" rel=\"nofollow\">article from BodyBuilding.com</a>. </p>\n\n<p>I won't get into the details of that. My belief is that spot reduction, overall, is not possible. </p>\n\n<p>When building muscle in a specific area, let's say the stomach, the fat cells actually never \"burn up\" or disappear. Essentially the energy they carry inside them gets sucked out to be used by the body as energy, thus the fat cells become deflated. See <a href=\"https://en.wikipedia.org/wiki/Hyperplasia\" rel=\"nofollow\">Hyperplasia vs Hypertrophy</a></p>\n\n<p>The fat cells do not get converted. A simple metaphor is that fat, as we see it, starts out like a grape - full of fat juice. Then when we burn that fat, the juice gets sucked out and the fell cell becomes a raisin.</p>\n\n<p>Overall, to burn fat you need to take in a caloric deficit. When your body has fewer calories from foods, it turns to itself for energy via fat cells and muscle tissue. </p>\n\n<p>I'd suggest doing more research on your own about fat loss through various fitness and diet websites. </p>\n"
},
{
"answer_id": 32322,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 2,
"selected": false,
"text": "<blockquote>\n <p>Is it similar to the case of abs fat, in which Doing crunches and\n other abs exercises will not burn belly fat, but just build your abs\n muscles?</p>\n</blockquote>\n\n<p>Yes, just like abs workouts, you will not spot reduce fat. Fat is loss over your entire body when you are at a caloric deficit. <a href=\"https://fitness.stackexchange.com/questions/3291/how-to-lose-fat-and-gain-muscle-at-the-same-time\">There are exceptions</a>, but generally speaking this is the only way to lose fat.</p>\n\n<p>If you are exercising and gaining muscle while at a caloric surplus, the fat does not go anywhere, it stays on your body. In fact, you will actually gain some fat. The proportion between fat and muscle gain will depend on your caloric intake and activity level. </p>\n\n<p>Likewise, when losing fat, you also lose some muscle. The amount depends on how much protein is consumed and activity level. </p>\n\n<p>Now, if you consume as much calories as you burn, your weight will remain stable.</p>\n\n<p>Where your body will store fat fluctuates a lot between individuals, but will mainly be stored in areas where there is a lot of space for them to be packed in. (Butt,Thighs,Belly, Breasts) You cannot control this and your body will decide what is the best place to store it.</p>\n\n<blockquote>\n <p>My question is , when building muscles in a specific position of the body (let us say the butt), what happens to the fats present in this position?</p>\n</blockquote>\n\n<p>You're asking this question, so I will assume you are new to weightlifting / exercising. You will lose fat (if overweight) as your body will use a lot of energy while you progress through your beginner's gains*. Realistically, your fat will either remain on your butt if you stay at maintenance caloric intake. Your butt look and feel a lot firmer however, seeing as your muscle-to-fat ratio will be higher.</p>\n\n<p>*As long as you eat at your current maintenance or a caloric deficit</p>\n"
},
{
"answer_id": 32325,
"author": "Muntasir Alam",
"author_id": 23726,
"author_profile": "https://fitness.stackexchange.com/users/23726",
"pm_score": 1,
"selected": false,
"text": "<p>Spot Reducing fact is not possible. There is no controversy. Many youtube videos and journals on this. See here <a href=\"https://dx.doi.org/10.1152%2Fajpendo.00215.2006\" rel=\"nofollow\">Blood Flow and lyposis..</a></p>\n\n<p>Fat is not converted into muscle. Beginner weightlifters can loose fat, and gain muscle at the same time. Generally after six months this is not possible by 99.99% of the population, unless incredible genetics are present. </p>\n\n<p>The idea after losing your \"noob gains\" (The fact that you are able to gain muscle and lose fat at the same time during your first several months of lifting), is one of the following</p>\n\n<ol>\n<li><p>To gain weight by maintaining a caloric surplus. A caloric surplus is generally the only way to gain muscle after the first several months of training. There are other more advanced methods involving recomposition, but this is generally what happens. Note that lifters can expect to gain muscle, and gain fat at the same time, depending on the caloric surplus</p></li>\n<li><p>To lose fat, but expect to lose slight amounts of muscle while loosing fat. I.e caloric deficit</p></li>\n</ol>\n\n<p>In short</p>\n\n<p><strong>You cant spot reduce fat. \nYou can lose fat.\nYou can gain muscle.\nBut they don't convert into one another.</strong></p>\n"
},
{
"answer_id": 32326,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 1,
"selected": false,
"text": "<blockquote>\n <p>“My question is , when building muscles in a specific position of the\n body (let us say the butt), what happens to the fats present in this\n position? Does they all converted into muscles?“</p>\n</blockquote>\n\n<p><a href=\"https://en.wikipedia.org/wiki/Adipose_tissue\" rel=\"nofollow\">Adipose</a> (fat), like muscle, is an internal body tissue. It's main purpose is to store energy and insulate the body. As such, it <strong>cannot</strong> be converted into any other type of body tissue including muscle. When you exercise, the body will use the stored fat as an energy source.</p>\n\n<blockquote>\n <p>“Or muscles are build from the enough protein intake so the fats will\n be kept? “</p>\n</blockquote>\n\n<p>Sufficient Protein intake is one of the required factors that leads to muscle <a href=\"https://en.wikipedia.org/wiki/Muscle_hypertrophy\" rel=\"nofollow\">hypertrophy</a>. The calories from Protein (4 calories/gm), Carbohydrate (4 calories/gm) and Fat (9 calories/gm) all serve as an energy source. The calories are stored as fat when you consume more calories than you expend. In that case, the fat will be retained.</p>\n\n<blockquote>\n <p>“Is it similar to the case of abs fat, in which Doing crunches and\n other abs exercises will not burn belly fat, but just build your abs\n muscles? “</p>\n</blockquote>\n\n<p>As others have indicated, you cannot spot reduce. However, that does <strong>not</strong> imply that you will simply build muscle tissue instead. Several factors need to be present in order to build muscle tissue. Some of those include proper protein intake, rest, recovery, genetics, training status, and more.</p>\n\n<p>Lastly, since <a href=\"http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/\" rel=\"nofollow\">muscle is more metabolically active</a>, increasing muscle mass is one way to control your weight and burn calories.</p>\n"
}
] |
2016/09/29
|
[
"https://fitness.stackexchange.com/questions/32319",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23709/"
] |
32,324 |
<p>I wish to run simple marathons. Especially marathons that ring in New Year.</p>
<p>Here is my physical activity so far (6+ days a week)</p>
<ul>
<li><p><a href="http://www.artofliving.org/surya-namaskar-sun-salutation12-poses-leaner-you" rel="nofollow">Surya Namaskar</a>, 90 repititions</p></li>
<li><p>10 minute bike, or alternate day, 5 minute jog</p></li>
<li><p>9 weight exercise (8, 10 and 15 lbs), three sets each, 4 reps per set</p></li>
</ul>
<p>More info</p>
<ul>
<li><p>Lady, mid-30s</p></li>
<li><p>5'4", 147lbs</p></li>
</ul>
<p>Please advise starter indoor exercises that don't require extra $$$</p>
<p>In Springtime (May 2017) I hope to run outdoors.</p>
<p>Honestly, I wish to run simple marathons, to expand circle of friends and enjoy myself ----- all while maintaining health.</p>
<p>I would rather run New Years Eve marathon than sit home and stuff my face while waiting for Ball to Drop.</p>
|
[
{
"answer_id": 32328,
"author": "Muntasir Alam",
"author_id": 23726,
"author_profile": "https://fitness.stackexchange.com/users/23726",
"pm_score": 1,
"selected": false,
"text": "<p>My advice to you is to stay sport specific. </p>\n\n<p>If you are relatively serious the only thing you need to do is : <strong>RUN ALOT</strong>. Presumably you are not a professional or amateur level athlete. That being the case, the only thing you really need to work on is getting your endurance to the point where you can actually finish a marathon(Which I presume you can't do). </p>\n\n<p>The best way to do this is to gradually increase the distance you run every day. Keep track of how much you are running perhaps on a treadmill or on a track. </p>\n\n<p>To keep it simple. <strong>RUN ALOT</strong></p>\n"
},
{
"answer_id": 32330,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 2,
"selected": false,
"text": "<p>Join a local running club. There is always someone there that is training for a marathon.</p>\n"
},
{
"answer_id": 32344,
"author": "Tyler StandishMan",
"author_id": 23737,
"author_profile": "https://fitness.stackexchange.com/users/23737",
"pm_score": 4,
"selected": true,
"text": "<p>Source: I've done one marathon, a 50k, and many, many, many runs at distances under that. I'm no expert just relaying what I've learned and come to understand. Hope you find it helpful. </p>\n\n<hr>\n\n<h2>Running</h2>\n\n<p>The key to running marathons is, well, running. Strength training is important as well, as building your core and supporting muscles will aid in your overall stamina. I think most marathon training programs advise having a base of 15-20 miles/week, and are structured something like this: </p>\n\n<p>Long, recovery, rest, run and strength, run, run and/or strength, rest, repeat</p>\n\n<p>At the peak of training I think you get about 35 miles/week. I've seen a couple other posts by you asking about the Couch to 5k program, which I've heard is awesome. Keep in mind that's an 8 week program, and building up to a 10k takes additional time. You'll eventually see whether you have the desire to keep going or not. Marathons aren't for everyone, and they're not simple. I encourage everyone to try it out, I personally love running, but there are people out there who have zero desire to run for 3-6+ hours. </p>\n\n<p>Training for a marathon is a commitment, and I encourage you to take it seriously if you really want to complete one. Don't skip runs, do the distance on the schedule, push yourself up those hills and try to get better each time, run those speed workouts with power, not letting tired muscles or hard breathing convince you to walk. Much of running is a mental game, figure out your breaking point and see if you can move past it, challenging yourself.</p>\n\n<p>You can probably run a marathon within a year if you go about it smart and can remain dedicated that long. Training plans are 12-20 weeks, depending on intensity and who wrote them, then you need to add the additional time for the other milestone distances.</p>\n\n<hr>\n\n<h2>Nutrition</h2>\n\n<p>Another thing to keep in mind, and is different for everybody, is nutrition and hydration. On your long runs through training, you need to experiment with different calorie sources and hydration strategies, not only during your run, but the hours leading up to it. Do you need to drink a liter of water before you even start the run? Coffee? Coke? How about eating cereal, bagel, eggs, toast, banana, super green power smoothie, ice cream? What is it that helps you feel good during your run, is what you need to figure out. </p>\n\n<p>Not eating enough, waiting too long to eat/drink, too much or too little water, electrolyte loss/intake can lead to nausea, bloating, cramps, exhaustion, etc. You can still most likely finish a race feeling like this, but your mind is very persuasive in telling you to give up. </p>\n\n<h2>Gear</h2>\n\n<p>Having the right shoes will help you a lot. Check out stores around you and see if any provide gait analysis. The plethora of running and athletics shoes is astronomical these days, so finding a knowledgeable person who can fit you in the right shoe is pretty critical to helping prevent injuries. </p>\n\n<p>Getting clothes specific for the sport will help out too (especially for the proper seasons...running in 20 degrees in sweat pants instead of winter tights is a terrible idea!). Shirts, tanks, shorts, skirts, tights, socks, hats, etc can all drastically change a run, so find what brands, materials, and sizes work for you. Since you're a lady, I'd also highly recommend getting fitted for sports bras. I don't pretend to know much in that area, but if you don't have the right one, it can lead to unhappy times I've heard.</p>\n\n<p>While road marathons have aid stations quite frequently, I'd still advise the purchase of a water bottle. I prefer handheld, but they have ones that slip into a belt or are strapped around you waist. You can also consider hydration packs (think CamelBak) specifically for running. Lots of pouches/pockets for food, phone and id, jackets, gloves, anything you might need on a long run. </p>\n\n<hr>\n\n<h2>Finally, this guy's done talking!</h2>\n\n<p>Last thing, I promise: <em>enjoy yourself</em>. Running is great! Whether you run solo, with a friend, or with groups of people, you have to enjoy it. If you pound through every step with frustration and a dismal outlook on the next x miles, it makes the run so much harder to complete, and even harder to lace up the next morning and do it again. Take in your surroundings, have conversations, solve problems...whatever it is that makes you happy, see if you can incorporate it in your run!</p>\n"
}
] |
2016/09/29
|
[
"https://fitness.stackexchange.com/questions/32324",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15909/"
] |
32,332 |
<p>They say do Dynamic Stretching before run. Will train for Couch to 5K.</p>
<p>Is <a href="http://www.artofliving.org/surya-namaskar-sun-salutation12-poses-leaner-you" rel="nofollow noreferrer">Surya Namaskar</a> considered Dynamic Stretching?</p>
<p>Or are there other Dynamic Stretches to do in addition to Surya Namaskar?</p>
<p><a href="https://i.stack.imgur.com/KzjWQ.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/KzjWQ.jpg" alt="enter image description here"></a></p>
|
[
{
"answer_id": 32328,
"author": "Muntasir Alam",
"author_id": 23726,
"author_profile": "https://fitness.stackexchange.com/users/23726",
"pm_score": 1,
"selected": false,
"text": "<p>My advice to you is to stay sport specific. </p>\n\n<p>If you are relatively serious the only thing you need to do is : <strong>RUN ALOT</strong>. Presumably you are not a professional or amateur level athlete. That being the case, the only thing you really need to work on is getting your endurance to the point where you can actually finish a marathon(Which I presume you can't do). </p>\n\n<p>The best way to do this is to gradually increase the distance you run every day. Keep track of how much you are running perhaps on a treadmill or on a track. </p>\n\n<p>To keep it simple. <strong>RUN ALOT</strong></p>\n"
},
{
"answer_id": 32330,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 2,
"selected": false,
"text": "<p>Join a local running club. There is always someone there that is training for a marathon.</p>\n"
},
{
"answer_id": 32344,
"author": "Tyler StandishMan",
"author_id": 23737,
"author_profile": "https://fitness.stackexchange.com/users/23737",
"pm_score": 4,
"selected": true,
"text": "<p>Source: I've done one marathon, a 50k, and many, many, many runs at distances under that. I'm no expert just relaying what I've learned and come to understand. Hope you find it helpful. </p>\n\n<hr>\n\n<h2>Running</h2>\n\n<p>The key to running marathons is, well, running. Strength training is important as well, as building your core and supporting muscles will aid in your overall stamina. I think most marathon training programs advise having a base of 15-20 miles/week, and are structured something like this: </p>\n\n<p>Long, recovery, rest, run and strength, run, run and/or strength, rest, repeat</p>\n\n<p>At the peak of training I think you get about 35 miles/week. I've seen a couple other posts by you asking about the Couch to 5k program, which I've heard is awesome. Keep in mind that's an 8 week program, and building up to a 10k takes additional time. You'll eventually see whether you have the desire to keep going or not. Marathons aren't for everyone, and they're not simple. I encourage everyone to try it out, I personally love running, but there are people out there who have zero desire to run for 3-6+ hours. </p>\n\n<p>Training for a marathon is a commitment, and I encourage you to take it seriously if you really want to complete one. Don't skip runs, do the distance on the schedule, push yourself up those hills and try to get better each time, run those speed workouts with power, not letting tired muscles or hard breathing convince you to walk. Much of running is a mental game, figure out your breaking point and see if you can move past it, challenging yourself.</p>\n\n<p>You can probably run a marathon within a year if you go about it smart and can remain dedicated that long. Training plans are 12-20 weeks, depending on intensity and who wrote them, then you need to add the additional time for the other milestone distances.</p>\n\n<hr>\n\n<h2>Nutrition</h2>\n\n<p>Another thing to keep in mind, and is different for everybody, is nutrition and hydration. On your long runs through training, you need to experiment with different calorie sources and hydration strategies, not only during your run, but the hours leading up to it. Do you need to drink a liter of water before you even start the run? Coffee? Coke? How about eating cereal, bagel, eggs, toast, banana, super green power smoothie, ice cream? What is it that helps you feel good during your run, is what you need to figure out. </p>\n\n<p>Not eating enough, waiting too long to eat/drink, too much or too little water, electrolyte loss/intake can lead to nausea, bloating, cramps, exhaustion, etc. You can still most likely finish a race feeling like this, but your mind is very persuasive in telling you to give up. </p>\n\n<h2>Gear</h2>\n\n<p>Having the right shoes will help you a lot. Check out stores around you and see if any provide gait analysis. The plethora of running and athletics shoes is astronomical these days, so finding a knowledgeable person who can fit you in the right shoe is pretty critical to helping prevent injuries. </p>\n\n<p>Getting clothes specific for the sport will help out too (especially for the proper seasons...running in 20 degrees in sweat pants instead of winter tights is a terrible idea!). Shirts, tanks, shorts, skirts, tights, socks, hats, etc can all drastically change a run, so find what brands, materials, and sizes work for you. Since you're a lady, I'd also highly recommend getting fitted for sports bras. I don't pretend to know much in that area, but if you don't have the right one, it can lead to unhappy times I've heard.</p>\n\n<p>While road marathons have aid stations quite frequently, I'd still advise the purchase of a water bottle. I prefer handheld, but they have ones that slip into a belt or are strapped around you waist. You can also consider hydration packs (think CamelBak) specifically for running. Lots of pouches/pockets for food, phone and id, jackets, gloves, anything you might need on a long run. </p>\n\n<hr>\n\n<h2>Finally, this guy's done talking!</h2>\n\n<p>Last thing, I promise: <em>enjoy yourself</em>. Running is great! Whether you run solo, with a friend, or with groups of people, you have to enjoy it. If you pound through every step with frustration and a dismal outlook on the next x miles, it makes the run so much harder to complete, and even harder to lace up the next morning and do it again. Take in your surroundings, have conversations, solve problems...whatever it is that makes you happy, see if you can incorporate it in your run!</p>\n"
}
] |
2016/09/30
|
[
"https://fitness.stackexchange.com/questions/32332",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15909/"
] |
32,334 |
<p>My staple is Matta rice as a native of India. I eat the most at lunch. I regularly go 9 hours between lunch and dinner with a coffee in between, which I cannot do with any other food.</p>
<p>I recently started eating half as much as a belly-full for dinner. I noticed some weight loss, no loss of energy and slightly better sleep. Is this okay to sustain or will I lose out on nutrition which can be gained only by dinner? I believe big dinners help replenish energy reserves of those who are really active but I work out at home 3-4 times a week.</p>
|
[
{
"answer_id": 32335,
"author": "Muntasir Alam",
"author_id": 23726,
"author_profile": "https://fitness.stackexchange.com/users/23726",
"pm_score": -1,
"selected": false,
"text": "<p>Most studies have shown meal timing isn't relevant in terms of weight gain. At the end of the day of course- it just matters on the calories from the specific macronutrients you are eating.</p>\n\n<p>That being the case, its probably better to eat the majority of your food during a time you are generally active, or right after a workout, just so you get the energy from the food. The reason you are losing weight is because you aren't eating enough, it has nothing to do with when you eat.</p>\n\n<p>Do not worry about your meal timing, just make sure you are eating enough for whatever goals you have in mind ( losing weight, gaining weight). Try to schedule some meals around the times you will workout or do something relatively active, since it might give you a boost of energy. </p>\n\n<p>Edit:</p>\n\n<p>See </p>\n\n<p><a href=\"http://nutritionreviews.oxfordjournals.org/content/73/2/69\" rel=\"nofollow\">http://nutritionreviews.oxfordjournals.org/content/73/2/69</a>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/19943985\" rel=\"nofollow\">https://www.ncbi.nlm.nih.gov/pubmed/19943985</a></p>\n\n<p>The idea that increased meal frequency contributes to any noticeable caloric loss and thus leading to potential extra weight loss has been debunked and has never been proven by any scientific studies. Please feel free to comment a study that says otherwise, however please make sure it has references.</p>\n"
},
{
"answer_id": 32353,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": -1,
"selected": false,
"text": "<p>If your goal is weight loss, your aim should be to consume lesser calories than you spend. Regarding the gap between dinner and lunch, it's a bit too long. Why don't you break your lunch into 2 parts? That way, your system wouldn't starve for 9 hours and you won't end up eating tons during dinner. </p>\n\n<p>Eating small dinner is fine, if you were not active during the evening. Also, eating right is very necessary when it comes to attaining any goal.</p>\n"
}
] |
2016/10/01
|
[
"https://fitness.stackexchange.com/questions/32334",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/2338/"
] |
32,338 |
<p>I am 6ft and currently weighing 83Kgs. I keep fluctuating on this weight from 82 to 85 kgs. I was 95kgs and managed to lose 13kgs with running, gym and rollerblading and skating.</p>
<p>I also made some diet changes like eating within 1200 calories limit.</p>
<p>But there are times I go for a party have some beer or some junk food. I leverage this by going to my regular workout. This has helped me to maintain my weight.</p>
<p>What I want to know is how strict should one be to lose belly and hip fat. I know there is nothing like spot reduction. Is it that if a person wants to lose fat he should eat clean, for like 6 to 12 months or till his belly is flat, without eating any junk food for the period of time. Do I have to give up all the bad food? Or is it that belly fat takes it time to lose?</p>
|
[
{
"answer_id": 32335,
"author": "Muntasir Alam",
"author_id": 23726,
"author_profile": "https://fitness.stackexchange.com/users/23726",
"pm_score": -1,
"selected": false,
"text": "<p>Most studies have shown meal timing isn't relevant in terms of weight gain. At the end of the day of course- it just matters on the calories from the specific macronutrients you are eating.</p>\n\n<p>That being the case, its probably better to eat the majority of your food during a time you are generally active, or right after a workout, just so you get the energy from the food. The reason you are losing weight is because you aren't eating enough, it has nothing to do with when you eat.</p>\n\n<p>Do not worry about your meal timing, just make sure you are eating enough for whatever goals you have in mind ( losing weight, gaining weight). Try to schedule some meals around the times you will workout or do something relatively active, since it might give you a boost of energy. </p>\n\n<p>Edit:</p>\n\n<p>See </p>\n\n<p><a href=\"http://nutritionreviews.oxfordjournals.org/content/73/2/69\" rel=\"nofollow\">http://nutritionreviews.oxfordjournals.org/content/73/2/69</a>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/19943985\" rel=\"nofollow\">https://www.ncbi.nlm.nih.gov/pubmed/19943985</a></p>\n\n<p>The idea that increased meal frequency contributes to any noticeable caloric loss and thus leading to potential extra weight loss has been debunked and has never been proven by any scientific studies. Please feel free to comment a study that says otherwise, however please make sure it has references.</p>\n"
},
{
"answer_id": 32353,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": -1,
"selected": false,
"text": "<p>If your goal is weight loss, your aim should be to consume lesser calories than you spend. Regarding the gap between dinner and lunch, it's a bit too long. Why don't you break your lunch into 2 parts? That way, your system wouldn't starve for 9 hours and you won't end up eating tons during dinner. </p>\n\n<p>Eating small dinner is fine, if you were not active during the evening. Also, eating right is very necessary when it comes to attaining any goal.</p>\n"
}
] |
2016/10/01
|
[
"https://fitness.stackexchange.com/questions/32338",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18382/"
] |
32,340 |
<p>I have seen the terms Split Squat and Bulgarian Split Squat used as if they refer to different exercises (i.e. in the same program) but my web searches make it seem as though they are two names for the same exercise.</p>
<p>Both seem to be a squat done with one leg behind you on a bench.</p>
<p>Is there a distinction between Bulgarian Split Squats and Split Squats?</p>
|
[
{
"answer_id": 32342,
"author": "Muntasir Alam",
"author_id": 23726,
"author_profile": "https://fitness.stackexchange.com/users/23726",
"pm_score": 2,
"selected": false,
"text": "<p>There is no difference. In fact the proper name of the exercise is actually \n<strong>Bulgarian Split Squat</strong></p>\n\n<p>However in weightlifting culture, perhaps whatever you read was referring to the \n<strong>Bulgarian Squat Method</strong></p>\n\n<p>The Bulgarian squat method was the method used by Bulgarian weightlifters during the period that they dominated the Olympics in the C&J and snatch.The method consisted of squatting to a daily maximum several times a day practically every day of the week, among other Olympic lifts.</p>\n"
},
{
"answer_id": 32343,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 4,
"selected": true,
"text": "<p>There is a slight distinction between the two. And, it may depend on your training experience. Older trainers tend to refer to the Bulgarian Split Squat as the one in which the rear leg is typically elevated on a bench while performing the squat. However, the <a href=\"https://www.youtube.com/watch?v=r1jukGZPnZI\" rel=\"nofollow\">split squat</a> is a somewhat different movement in that the rear foot remains planted on the floor. A split squat is often done with dumbbells for variation.</p>\n\n<p>So, in the end, the only difference is really the rear foot placement while performing the movement no matter what you call the exercise.</p>\n\n<p>In summary: a Bulgarian Split Squat may imply that the rear foot is elevated on a bench while a Split Squat may imply that the rear foot is not elevated.</p>\n"
}
] |
2016/10/01
|
[
"https://fitness.stackexchange.com/questions/32340",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16131/"
] |
32,341 |
<p>When to begin Couch to 5K Program.</p>
<p>I can do 108 <a href="http://www.artofliving.org/surya-namaskar-sun-salutation12-poses-leaner-you" rel="nofollow">Surya Namaskar</a> in one sitting (takes an hour). And I can stationary bike 15 minutes at a time.</p>
<p>However, I have left tight hip for past 2+ weeks. I feel the discomfort when performing <a href="https://www.youtube.com/watch?v=SJ1Xuz9D-ZQ" rel="nofollow">donkey kicks</a></p>
<p>I was told to perform dynamic stretching for relief. </p>
<p>Should I wait till hips are better, or can I gradually start couch to 5K now? Is there other stretches/exercises I can do to prepare for couch to 5K? Thank you.</p>
|
[
{
"answer_id": 32342,
"author": "Muntasir Alam",
"author_id": 23726,
"author_profile": "https://fitness.stackexchange.com/users/23726",
"pm_score": 2,
"selected": false,
"text": "<p>There is no difference. In fact the proper name of the exercise is actually \n<strong>Bulgarian Split Squat</strong></p>\n\n<p>However in weightlifting culture, perhaps whatever you read was referring to the \n<strong>Bulgarian Squat Method</strong></p>\n\n<p>The Bulgarian squat method was the method used by Bulgarian weightlifters during the period that they dominated the Olympics in the C&J and snatch.The method consisted of squatting to a daily maximum several times a day practically every day of the week, among other Olympic lifts.</p>\n"
},
{
"answer_id": 32343,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 4,
"selected": true,
"text": "<p>There is a slight distinction between the two. And, it may depend on your training experience. Older trainers tend to refer to the Bulgarian Split Squat as the one in which the rear leg is typically elevated on a bench while performing the squat. However, the <a href=\"https://www.youtube.com/watch?v=r1jukGZPnZI\" rel=\"nofollow\">split squat</a> is a somewhat different movement in that the rear foot remains planted on the floor. A split squat is often done with dumbbells for variation.</p>\n\n<p>So, in the end, the only difference is really the rear foot placement while performing the movement no matter what you call the exercise.</p>\n\n<p>In summary: a Bulgarian Split Squat may imply that the rear foot is elevated on a bench while a Split Squat may imply that the rear foot is not elevated.</p>\n"
}
] |
2016/10/01
|
[
"https://fitness.stackexchange.com/questions/32341",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15909/"
] |
32,349 |
<p>I wish to start Couch to 5k soon.</p>
<p>Due to logistics, family, etc, I am confined to exercise in my apartment (at least till it warms up again)</p>
<p>How to do couch to 5k standing in one place.</p>
<p>I know how to jog in place, but how to walk and run in place? There must be a way.</p>
<p><a href="http://www.c25k.com/c25k_metric.html" rel="nofollow">Couch to 5K</a></p>
|
[
{
"answer_id": 32361,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Depends on your goals. If you want to run a 5k, there are a lot of variables to learn and practice: cadence, pacing, joint fatigue, and many more that you just won't experience by doing jogging on the spot. </p>\n\n<p>And there are logistical/mathematical issues with measuring 5 kilometers jogged on the spot.</p>\n\n<p>You really need to look at how much you value your health and fitness. A gym membership can be affordable in most countries and even supplemented by local authority in some too (USA has the YMCA, UK has council gyms, etc). </p>\n"
},
{
"answer_id": 32362,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": true,
"text": "<p>How much space do you have? Is there a clear space of at least 5 foot by 10 foot, that you could use? It doesn't even need to be entirely clear, just enough that you can move without constantly tripping. Hallways can serve the purpose if you don't have room in your apartment. This is what I do in inclement weather, or when I don't feel like dressing up to work out (obviously less feasible for the hallway method).</p>\n\n<p>Alternately, if you feel that you must practice in place, walking in place is just a matter of picking up your feet alternately. Unlike running or jogging, you always have one foot on the ground. As with other forms of stationary exercise, I'd advise lifting your knees a bit more to compensate for not having the extra effort of actually moving.</p>\n\n<p>As for differentiating running and jogging... honestly, that's largely a matter of semantics. For the purpose of stationary exercise, they're basically the same thing, just a matter of how intensely you're moving.</p>\n\n<p>Either way, you will likely be using the time method rather than the distance method, really not an issue.</p>\n"
},
{
"answer_id": 38422,
"author": "Jessica",
"author_id": 29183,
"author_profile": "https://fitness.stackexchange.com/users/29183",
"pm_score": 0,
"selected": false,
"text": "<p>Rhonda, you can alternate between marching in place and jogging in place. You can work similar muscles to those you would work running outside by alternating days of running in place with resistance exercises and high intensity interval trainings that include other types of cardio such as jumping jacks or high knees. This should round out your program nicely. Look for free videos on YouTube to get ideas. Leslie Sansone has some walk at home videos that include jogging intervals. I use those sometimes when I am stuck inside due to rain or a sick toddler. You can also find her on YouTube.</p>\n"
}
] |
2016/10/02
|
[
"https://fitness.stackexchange.com/questions/32349",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/15909/"
] |
32,364 |
<p>I am currently working my way up to a freestanding handstand. The issue I am facing is that my wrist simply does not feel sturdy enough to do a handstand. In other words, if I start falling, there is no way my forearms will be strong enough to correct my position.</p>
<p>So, the question is... How can I build forearm strength to be able to do the handstand relatively comfortably?</p>
|
[
{
"answer_id": 33182,
"author": "Dark Hippo",
"author_id": 20219,
"author_profile": "https://fitness.stackexchange.com/users/20219",
"pm_score": 4,
"selected": true,
"text": "<p>There are actually different types of grip strength, the type you use when balancing on your hands is going to be different to the type you use pulling a heavy deadlift. Yes, there will be some carry over, but since you're trying to accomplish a free standing hand stand, specificity comes into play.</p>\n\n<p>First off, I would recommend stretching out your forearms regularly using a <a href=\"http://www.bodybuilding.com/exercises/exerciseImages/sequences/468/Male/l/468_1.jpg\">kneeling forearm stretch</a> (on your hands and knees, rotate your arms outwards until your elbows are facing forward, palms flat, and lean back <strong>gently</strong> to stretch the forearms). When you do this, make it a more active stretch by <strong>gently</strong> resisting the stretch.</p>\n\n<p>Although it sounds like an odd suggestion, stretching like this can actually help condition the forearms to having to apply force in this manner (very similar to when you have your palms flat on the floor in a handstand position).</p>\n\n<p>Secondly, you can train the <a href=\"http://img.mindbodygreen.com/image/upload/c_limit,w_738,f_auto/ftr/yoga-crow-pose-sample-b.jpg\">Crow Pose</a> as a progression into a free standing handstand. To make it a little more interesting when you get reasonably good at it, <strong>gently</strong> apply pressure through your hands to rock yourself backwards and forwards.</p>\n\n<p>The reason I stress gently so much is that to start with, your forearms may quite tight and you don't want to risk an injury (I've seen a climber trying to get rid of a forearm pump badly pull something by trying to stretch too hard).</p>\n\n<p>Don't forget to stretch your wrist in the other direction as well, since general wrist mobility and strength is important for a decent flat handed free standing hand stand.</p>\n\n<p>Lastly, just a general handstand tip, spread your fingers as much as possible; it'll help with balance and control.</p>\n"
},
{
"answer_id": 33194,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 2,
"selected": false,
"text": "<p>... so you want to be a handstander ...\nWhy not train something relating to the exercise itself? </p>\n\n<p>Here are some suggestions:</p>\n\n<ul>\n<li><p>Fingertipp push-ups and adding more difficult versions to it</p></li>\n<li><p>pushups on your knuckles (for the wrist)</p></li>\n<li><p>reverse pushups (laying on your back)</p></li>\n<li><p>if you have access to a barbell, proper military presses help a lot!</p></li>\n<li><p>rice buckets where you twist and grab through the rice with your fingers</p></li>\n</ul>\n\n<p>Hope it helps.</p>\n"
}
] |
2016/10/03
|
[
"https://fitness.stackexchange.com/questions/32364",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18105/"
] |
32,365 |
<p>I just reached out to ask you guys' ideas on weight lifting stunt growth myth. I am 15 years old, and I am 5"7" tall. I've been working out since last month, and I use a pair of dumbbells which is a bit heavy for me. I used to do overhead presses and bench presses, but was forced to stop it. So, I minimized my workout to the basics, and now I'm only doing push ups, dips, hammer curls, and dumbbell bicep curls. However, there still are people warning me and I wanted to make sure if this won't stunt my growth.
My question is
1. Do overhead presses or bench presses stunt growth?
2. Do push up, dips, hammer curl, dumbbell bicep curls stunt growth?
3. Are there any other exercises that stunt growth?</p>
|
[
{
"answer_id": 32367,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>There's no evidence to \"weightlifting affecting growth\" claims. People warn you because of several myth related to exercises. Do they workout? Do they have enough experience, or are they certified or qualified when it comes to weightlifting?. Ask any informed and qualified gym instructor, or a certified coach, and their answers would vary to what you hear from people. Most of the guys who play football at high school, start lifting at your age. They all grow big and strong. Pro-wrestlers lift early as well. So no, weightlifting is not the culprit, doing it wrong with improper form is. Improper form affects your posture and leads to injuries. Keep it safe and do it right, you will be fine and above all, eat right and get good amount of rest.</p>\n"
},
{
"answer_id": 32372,
"author": "PoloHoleSet",
"author_id": 23233,
"author_profile": "https://fitness.stackexchange.com/users/23233",
"pm_score": 0,
"selected": false,
"text": "<p>The \"growth plate\" is the area of active bone growth, and is more prone to injury than the more hardened areas of bone or the bones after that growth plate has closed. That's were any claim of stunted growth due to injury is going to come from.</p>\n\n<p>To the degree that a growth plate injury could effect bone growth, sure, weight lifting <em>could</em> effect your growth. So could walking down the street, playing soccer, or any other activity where the injury occurs.</p>\n\n<p>So the real question to evaluate is whether weight lifting carries an inordinately high risk of causing a growth plate injury vs other physical activities that are not deemed \"unsafe.\"</p>\n\n<p>It does not. Of course, this assumes that you follow the common sense practice of performing the exercises properly, in technique, amount of weight and spotters. That's true in general to avoid injuries, though, not exclusive to this type of injury.</p>\n"
}
] |
2016/10/03
|
[
"https://fitness.stackexchange.com/questions/32365",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23748/"
] |
32,370 |
<p>Is there any way I can build muscle mass being a vegan?
The proteins from veggies are somehow limited</p>
|
[
{
"answer_id": 32371,
"author": "Yousend",
"author_id": 18977,
"author_profile": "https://fitness.stackexchange.com/users/18977",
"pm_score": 0,
"selected": false,
"text": "<p>The very same way an omnivore would. Eat more calories. If you are lacking protein then there are vegan protein powders if you want to take that route. Otherwise eat more foods that contain proteins.</p>\n\n<p>There is no work around this. There are vegan power lifters, so being vegan is not what is stopping you achieving your goal.</p>\n"
},
{
"answer_id": 32374,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>If you pick the right source, you'd get ample amount of protein. There are also supplements for protein, but those are just to compensate what you lack from your food. Your primary aim should be to eat good. Nuts, tubers, certain grains, soy, veggies would help you attain your protein requirements, but remember, your diet should consist of all nutrients in proper amount. Body grows when it gets overall nutrition, not just protein. Just eat proper and workout. There are many vegan bodybuilders, if you want to look up see what they eat, that may help as well.</p>\n"
}
] |
2016/10/04
|
[
"https://fitness.stackexchange.com/questions/32370",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23754/"
] |
32,382 |
<p>Is it okay to hold dumbbell in right hand for right leg squats, and vice-versa (it feels most comfortable for me). Or should I use 1 dumbbell for each hand?</p>
|
[
{
"answer_id": 32383,
"author": "ddinchev",
"author_id": 20354,
"author_profile": "https://fitness.stackexchange.com/users/20354",
"pm_score": 0,
"selected": false,
"text": "<p>Trickiest part of doing one-leg squats is balance and being able to push more weight is not the main goal of the exercise (you could do regular squats for that). Very few people manage to do single full one-leg squat - your gluteus almost touching the ground with one leg extended. </p>\n\n<p><a href=\"https://i.stack.imgur.com/Tjx1N.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Tjx1N.png\" alt=\"enter image description here\"></a></p>\n\n<p>And even fewer can make a meaningful set of many reps like that. And you definitely need both of your arms for balance. If you don't do full one-leg squat, focus on going the whole way (you can google for videos / articles for \"Pistol squats\"). However if you do manage to get many full one-leg squats and they feel too easy, you can try to grab and hold a dumbbell with both hands in front of your chest. And definitely shoot a youtube video - it will be impressive to see :)</p>\n"
},
{
"answer_id": 32384,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>Okay, there are few things to keep in mind. Symmetry and load distribution. While the whole weight of the dumbbell and your body rests on the one leg you are using, and you are feeling comfortable, your body is not having the center of weight properly balanced through the line of symmetry. Though, it's okay in case of exercises like bicep curls and shoulder flys, in case of squats, having both hands involved gives you better stability. As you responded to my comment saying you are planning to go higher, why not use a barbell, or a kettlebell? As you go heavy, concentrating the weight on one side of the body will disturb the balance and may lead to injuries. </p>\n"
},
{
"answer_id": 32385,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Sounds like you are using the dumbbell to stabilise yourself but in a way that isn't great. Rather than using your stabilising muscles to help you pistol squat you are using a weight to offset the need for balance. The whole point of the pistol squat is really to develop stabilisation (more on this later). By using a 1-sided dumbbell you are potentially sabotaging your own progress. </p>\n\n<p>If you want to add weight onto the pistol squat then you should use either the <strong>arms straight position</strong>:</p>\n\n<p><a href=\"https://i.stack.imgur.com/ksqCW.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/ksqCW.jpg\" alt=\"though still mainly for balance\"></a></p>\n\n<p>or the goblet position once weights get a little heavy:</p>\n\n<p><a href=\"https://i.stack.imgur.com/hEVi7.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/hEVi7.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>If you are struggling to do a un-weighted pistol squat because of balance only then use the opposite arm to stabilise yourself against a wall.</p>\n\n<hr>\n\n<p>Note: Pistol squats re cool but they are not the progression from body-weight squats. They are more of a progression cul-de-sac, they aren't great for building more strength and focus more on developing stabilisation/balance.</p>\n\n<p>The normal progression from a body-weight squat is a single leg step-up: <a href=\"https://www.youtube.com/watch?v=487aR3A7HvM\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=487aR3A7HvM</a></p>\n\n<p>After that is mastered then a deep-leg step-up: <a href=\"https://www.instagram.com/p/1jdRZorwdE/\" rel=\"nofollow noreferrer\">https://www.instagram.com/p/1jdRZorwdE/</a></p>\n\n<p>If you can do a set of 10 of these you really are going to have to look at using a barbell to progress into higher strength levels </p>\n"
}
] |
2016/10/06
|
[
"https://fitness.stackexchange.com/questions/32382",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/12044/"
] |
32,398 |
<p>I have been running for about 2 years and could do a 25 minute 5k. I recently started doing squats, 5x95, 5x105 so on and up to 5x125. I used to be able to Squat about 190. My runs are much slower after starting weight lifting. I believe that my legs aren't recovering enough between days, but I have reduced squats to twice per week and am still slowing down.</p>
<p>My goal is to increase my ability to power up hills without compromising my endurance. How should I be approaching this?</p>
|
[
{
"answer_id": 32400,
"author": "tancred",
"author_id": 23786,
"author_profile": "https://fitness.stackexchange.com/users/23786",
"pm_score": 1,
"selected": false,
"text": "<p>If you just want to be good at running, then squats will not help. Include a hill in your daily runs, and some sprints. But if you are after overall fitness keep mixing weights and endurance. You will be stronger, and you will have more overall endurance for a variety of activities. </p>\n"
},
{
"answer_id": 32531,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 3,
"selected": true,
"text": "<p>Treat squats like a sprint workout. Take 1-2 easy days afterwards on your legs. This means any runs should be only 30 minutes at an easy pace. Even if your not too sore the next day take that day easy by running no more than 1 hour at an easy pace. </p>\n"
}
] |
2016/10/08
|
[
"https://fitness.stackexchange.com/questions/32398",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23785/"
] |
32,401 |
<p>I am working on a school project and I need a simple equation for calculating the number of Calories burnt when running from time(in milliseconds, could be seconds, minutes, and so on..) and distance(in meters, could be in kilometers, and so on..). Do I need a bodymass? if yes it can be included. Can somebody help me? I've spent 3 days of googling and didn't find a proper answer.</p>
|
[
{
"answer_id": 32402,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>.First of all, there's no specific formula. Running involved various factors when it comes to calorie consumption. Like, at what speed you are running, what's your weight and what's the wind resistance also the slope . There are other details, but if we keep in mind the above, you can get a rough estimate. Remember, those treadmills that give the results of your calorie expense after running, just do an estimate, it's not accurate. Your calorie expenditure could be anywhere between +/- 20% of what the results show. </p>\n\n<p>Having said that, you need to start from the amount of force your legs generate during impact on the ground. That multipled by distance you run, is the work done of calories burned. It's not that easy as the distance has to be liner. Physics says work = force X displacement, which means if you are running in a circle and end up at the same point, your displacement is 0 so work done is 0, correct? Doesn't make sense when you are so beat after running 20 rounds of the soccer ground. So for the sake of your ease, just keep it limited to the distance you cover. </p>\n\n<p>If you are running up the slope, your work done will be against gravity. Instead of distance, you need to consider the height you have reached above the point where you started and multiply it with your weight. That's the potential energy gained by your body, or calories lost. </p>\n\n<p>So, it will all give you a rough estimate, not anything absolute. Also, there are several factors like breathing, chemical reactions in your body that's not taken into account, because body burns calories when when you are at rest. So, I'd say it's complex and differes for every human. If you go by physics that I explained above, remember, that the margin of error would be around 20% or even higher. </p>\n\n<p>Note: Dont fall for scams that claim they can get the exact count of your body's calorie expenses. Those products are just to make money, and to trap people with limited knowledge about how the stuffs work. Wish you the best.</p>\n"
},
{
"answer_id": 32582,
"author": "bantandor",
"author_id": 19346,
"author_profile": "https://fitness.stackexchange.com/users/19346",
"pm_score": 1,
"selected": false,
"text": "<p>Here you go. You just need to have avarage HR and time</p>\n\n<p>One of the more standard and most accurate ways to calculate the equation is to use the calorie expenditure formula below . It comes from the Journal of Sports Sciences and provides a formula for each gender.</p>\n\n<p>Men use the following formula:</p>\n\n<p>Calories Burned = [(Age x 0.2017) — (Weight x 0.09036) + (Heart Rate x 0.6309) — 55.0969] x Time / 4.184.</p>\n\n<p>Women use the following formula:</p>\n\n<p>Calories Burned = [(Age x 0.074) — (Weight x 0.05741) + (Heart Rate x 0.4472) — 20.4022] x Time / 4.184.</p>\n\n<p>ref: <a href=\"http://fitnowtraining.com/2012/01/formula-for-calories-burned/\" rel=\"nofollow noreferrer\">http://fitnowtraining.com/2012/01/formula-for-calories-burned/</a></p>\n\n<p>or less accurate formula:</p>\n\n<p>Running (total calories spent per mile)</p>\n\n<p>.75 x your weight (in lbs.)</p>\n\n<p>Running (Net calories spent per mile)</p>\n\n<p>.63 x your weight</p>\n\n<p>Adapted from \"Energy Expenditure of Walking and Running,\" Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004.</p>\n\n<p>ref:<a href=\"http://www.runnersworld.com/weight-loss/how-many-calories-are-you-really-burning\" rel=\"nofollow noreferrer\">http://www.runnersworld.com/weight-loss/how-many-calories-are-you-really-burning</a></p>\n"
}
] |
2016/10/08
|
[
"https://fitness.stackexchange.com/questions/32401",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23787/"
] |
32,413 |
<p>I'm training to increase my explosiveness for basketball so I'm doing high intensity workouts at the gym and sprints, the goal is to build as much fast twitch muscle as possible. I've <a href="https://fitness.stackexchange.com/a/13935/23589"><strong>read</strong></a> that you should aim for quick sets which could mean either:</p>
<pre><code>Lower reps at higher weight with less speed
</code></pre>
<p><strong>OR</strong></p>
<pre><code>Higher reps at a lower weight with higher speed
</code></pre>
<p>Is there a sensation in the muscles I could look for after a set to know if I've done the workout properly for fast twitch? I suspect I'll need to experiment at the gym because everyone has a different body type but I'd like to know what has worked for other sprinters/jumpers. I just found an <a href="https://fitness.stackexchange.com/a/3064/23589">answer</a> to a question that suggests maximum speed with 70-90% of 1RM (I'm looking at the power column in that answer's table). This answer is from scientists, Soviet scientists so the answer seems pretty conclusive to me but I'd like other's opinions.</p>
|
[
{
"answer_id": 32583,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": -1,
"selected": false,
"text": "<p>\"Explosiveness\" refers to the rate and efficiency of neuromuscular recruitment: how quickly, thoroughly, and intensely you can cause your muscles to contract. This is largely determined by your genes.</p>\n\n<p>Consider training for <em>strength</em> via heavy squats and deadlifts. Stronger muscles produce more force than weaker muscles, and therefore can produce greater bodily acceleration. Please note that strength training (coupled with proper recovery: food and sleep) probably will increase your muscular bodyweight, but this will <em>not</em> reduce your explosiveness, because muscle is obviously able to lift itself.</p>\n"
},
{
"answer_id": 33557,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>You allready found the answer in the first link you provided.</p>\n\n<p>Summary:</p>\n\n<ul>\n<li>do fast explosive compound movements</li>\n<li>no rep should last longer than 7 - 10 sec.</li>\n<li>keep the repetitions low</li>\n<li>keep 5 - 10 minutes rest between sets for ATP system to restore (you should not fatique)</li>\n<li>do plenty of sets and stop when you feel you are becoming slower with the movements</li>\n<li>focus on the concentric portion of the lift and limit the time under tention for the eccentric portion </li>\n</ul>\n\n<p>Some additional Power exercises for explosiveness:\n- plyometric pushups\n- jumping squats\n- cleans and snatches, push press \n- speed deadlifts\n- sprinting\n- jumping</p>\n"
}
] |
2016/10/10
|
[
"https://fitness.stackexchange.com/questions/32413",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23589/"
] |
32,415 |
<p><strong>Background</strong></p>
<p>I work out in a well-equipped gym 4 times per week, and this question is about weightlifting in particular.</p>
<p>When I work out, I'm always painfully aware of what my weaknesses are, and I want to be able to catch them up in a way that makes sense.</p>
<p>The concept of "weakness" in this context should be understood as</p>
<ul>
<li><p>an exercise that is disproportionately lagging behind or</p></li>
<li><p>an aesthetic shortcoming, e.g. visually underdeveloped deltoids</p></li>
</ul>
<p><strong>My idea</strong></p>
<p>I'm going to try and stimulate my weakness by performing 1000 repetitions of said exercise or an exercise for said muscle group, over the next 10 workouts.</p>
<p>After one such cycle, I will find a different weakness, because it would likely be disastrous if I were to continue with the same one for consecutive cycles.</p>
<p>This regimen will not <em>replace</em> a normal workout plan, but rather be done as an auxilliary type movement, with a very modest choice in weight. I.e. I will continue training my entire body.</p>
<p>Any exercise chosen will be a compound lift, and not an isolation exercise.</p>
<p>For example, if I deem my deltoids underdeveloped, I will attempt to fix this, not by lateral raises, but with military press, shoulder press, or maybe jerks.</p>
<p><strong>Caveat</strong></p>
<p>For reasons of self-preservation, I'd likely not attempt this with the heaviest of heavy lifts. Specifically, I'm thinking of excluding deadlifts from this regimen.</p>
<p><strong>Question</strong></p>
<p>Are there any concerns about this idea that can be attributed to documented cases of this going wrong?</p>
<p>Naturally, success stories are equally, if not more desirable.</p>
<p><strong>Side notes</strong></p>
<p>In order to avoid this being flagged as opinion-based, I'm looking for concerns based on research. Anecdotal evidence, if documented, is also welcome of course.</p>
<p>Also, as a solid answer might require more information, please ask and give me the opportunity to elaborate, rather than flagging on sight.</p>
|
[
{
"answer_id": 32583,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": -1,
"selected": false,
"text": "<p>\"Explosiveness\" refers to the rate and efficiency of neuromuscular recruitment: how quickly, thoroughly, and intensely you can cause your muscles to contract. This is largely determined by your genes.</p>\n\n<p>Consider training for <em>strength</em> via heavy squats and deadlifts. Stronger muscles produce more force than weaker muscles, and therefore can produce greater bodily acceleration. Please note that strength training (coupled with proper recovery: food and sleep) probably will increase your muscular bodyweight, but this will <em>not</em> reduce your explosiveness, because muscle is obviously able to lift itself.</p>\n"
},
{
"answer_id": 33557,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>You allready found the answer in the first link you provided.</p>\n\n<p>Summary:</p>\n\n<ul>\n<li>do fast explosive compound movements</li>\n<li>no rep should last longer than 7 - 10 sec.</li>\n<li>keep the repetitions low</li>\n<li>keep 5 - 10 minutes rest between sets for ATP system to restore (you should not fatique)</li>\n<li>do plenty of sets and stop when you feel you are becoming slower with the movements</li>\n<li>focus on the concentric portion of the lift and limit the time under tention for the eccentric portion </li>\n</ul>\n\n<p>Some additional Power exercises for explosiveness:\n- plyometric pushups\n- jumping squats\n- cleans and snatches, push press \n- speed deadlifts\n- sprinting\n- jumping</p>\n"
}
] |
2016/10/11
|
[
"https://fitness.stackexchange.com/questions/32415",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8828/"
] |
32,423 |
<p>I was taught once by my trainer (he is 75 yrs old) how to train to get defined and how to train to get bulked.</p>
<ol>
<li>Lower weights,more reps(like 15-20 reps) and slower+controlled movement to get defined </li>
<li>High weights,lesser reps(like 5-6 reps) and controlling only when you are under tension(the lift can be helped by another friend) to get bulked </li>
</ol>
<p><p> My question is,is this something true?And if not what training should I do to get defined and what training to get bulked?</p>
|
[
{
"answer_id": 32424,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Weightlifting will help you grow muscle mass when paired with an appropriate diet.</p>\n\n<p>Your body-fat percentage determines how 'defined' your muscle look.</p>\n\n<p>To increase weight, eat at a calorie surplus.</p>\n\n<p>To grow muscle, eat at a calorie surplus and lift heavy weight.</p>\n\n<p>To lose weight/reduce BF%, eat at a calorie cut and (optionally) perform exercise to maintain a healthy body.</p>\n"
},
{
"answer_id": 32425,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>As a former Bodybuilder, I can relate to the comment by your trainer. His comment reflects one of the theories that was prevalent years ago. As Bodybuilding and Weight training evolved, there have been many advances in training theory. Some of the theories that we thought were valid are no longer the norm.</p>\n\n<p>With respect to getting more defined, I can tell you from anecdotal evidence that I found that maintaining the same number of reps and weight while tightening up my nutrition is what works for me. This seems to be borne out by a University of Alabama study, <a href=\"http://www.builtlean.com/2012/07/19/high-reps-vs-low-reps/\" rel=\"nofollow\">High Reps vs. Low Reps for Fat Loss</a>:</p>\n\n<blockquote>\n <p>“One study from the University of Alabama in Birmingham showed that\n dieters who lifted heavy weights lost the same amount of weight as\n dieters who did just cardio, but all the weight lost by the weight\n lifters was fat while the cardio group lost muscle along with some\n fat.3. The common belief is that high reps magically get rid of fat.\n While high reps with light weight to fatigue can create a muscular\n response, it does not necessarily remove fat better than low reps with\n heavy weight. While more studies are needed to compare the fat loss\n effects of high reps vs. low reps, substantial evidence is mounting\n that <strong>it’s not necessarily the amount of weight that is used, or the\n number of repetitions that helps burn the most fat, but the intensity\n of the workout.</strong> The goal is to create muscular failure with less rest\n between exercises, which can have powerful hormonal, metabolic, and\n calorie burn effects (See: afterburn effect). In addition, for fat\n loss, proper nutrition will have a MUCH greater impact on fat loss\n than the specific rep range, or even workout.”</p>\n</blockquote>\n\n<p>I, for one, would rather tinker with my diet and keep the same number of reps and weight. I feel this approach provides me with a better chance to retain muscle mass while restricting my diet.</p>\n\n<p>As for “Bulking”, I’m not a fan of that practice since I see it as a form of yo-yo dieting. I’d rather gain muscle in a linear fashion without having to gain excess <strong>extra</strong> fat along the way. I do this by maintaining my reps and weights while supporting my body with sufficient nutrition and rest.</p>\n"
},
{
"answer_id": 32433,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": true,
"text": "<p>\"Lower weights,more reps(like 15-20 reps) and slower+controlled movement to get defined\"</p>\n\n<p>Not necessarily, definition comes from lesser fat surrounding muscles.All you need to do is, get rid of the fat, and if you don't see the result, that means you have to build up muscles. That's simple. I have known several instructors giving the low rep advice for cutting, but that really doesn't help. Though, that's not a good advise, but that's what they have heard from their mentors and instructors as a guideline, and pass it on to others. In this age of information, we have the access to knowledge at our finger-tips, so many old age body building myth are debunked. \nRather doing cardio and weights training together for definition would be a good idea. Also, eating right and clean is very necessary.</p>\n"
}
] |
2016/10/12
|
[
"https://fitness.stackexchange.com/questions/32423",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23220/"
] |
32,429 |
<p>I am a 15 year old male, standing at a tiny 5 foot 6 inches and weigh in at 8 stone and 1.1 pound, my fat index is only 10.7% and from my research this suggests that I should go on a lean or "shredding" fitness plan. The problem is I only go to the gym once a week due to school and training. Is this a dieting problem or Can I do more in the gym? It could also be useful to note that I usually stay away from the freeweights section as it is usually packed! Can anyone recommend a fitness plan or even an app on android that could help me out? Cheers</p>
|
[
{
"answer_id": 32596,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 2,
"selected": false,
"text": "<p>If I've converted units correctly, then \"8 stone and 1.1 pound\" is 113.1 pounds. At 5 foot 6 inches -- which is not \"tiny\", in my opinion -- you are grossly <em>underweight</em>. As @xCodeZone commented, \"you don't need to cut down your calories\"; on the contrary, please consider eating enough food to increase your total bodyweight to, say, at least 170 pounds. Note that you cannot exclusively gain (or lose) muscle or fat: while gaining muscle, you'll gain some fat, and while losing fat, you'll lose some muscle.</p>\n\n<p>In addition to eating more, I suggest heavy squats, deadlifts, and presses for your one day per week in the gym. This will spur muscle protein synthesis, so you'll gain strength and muscular bodyweight (again, in addition to some fat, which you can lose after getting stronger and bigger).</p>\n"
},
{
"answer_id": 32608,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>Goal: Build Muscle Mass</p>\n\n<p>Experience: Beginner</p>\n\n<ul>\n<li>Diet: Tracked at a calorie maintenance + <a href=\"https://stronglifts.com/gomad-milk-squats-gallon-gain-weight/\" rel=\"nofollow noreferrer\">GOMAD</a></li>\n<li>Exercise: <a href=\"https://stronglifts.com/\" rel=\"nofollow noreferrer\">5x5 Stronglifts</a></li>\n</ul>\n\n<p>Once you completed the above program, work out if you want to go for a \"ripped\" look or be strong af. And pick a suitable program accordingly. That is at least 6 months away.</p>\n"
}
] |
2016/10/12
|
[
"https://fitness.stackexchange.com/questions/32429",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23780/"
] |
32,437 |
<p>Say a person can do a 400m run in 1:00, but is unable to do a 1600m in 4:00. What is most likely the main limiting factor in this? What is holding back being able to keep going at this pace for longer? The respiratory system? The lungs? I am assuming that the legs, etc. are strong enough to perform this. I am more interested in what the relative importance of things like the heart and lungs are in this task.</p>
<p>Maybe another way to look at it is for a person who is fairly physically fit through years of exercise, how important are the heart and lungs and other systems in anaerobic exercise?</p>
<p>To me, it seems like the lungs and the ability to get oxygen to the muscles are more important than the heart being able to increase to a high beats per minute, but I am not sure.</p>
|
[
{
"answer_id": 32440,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>There are several factors that restricts humans to run at very high speed over longer distance. Muscle fatigue, body's ability to consume oxygen and making use of the stored energy are a few. In simple terms, when you move at fast speed, you'd need more fuel. Your body has a limit under which it works. When you do intense workout, you'd need constant supply of energy and your muscles fibers need to handle the breakdown appropriately. That's why sprinting and marathon are 2 different things. In the first you give it all you have over a short distance, on the other, you conserve by restricting the speed to make it over a larger distance.</p>\n"
},
{
"answer_id": 32505,
"author": "Jason",
"author_id": 8485,
"author_profile": "https://fitness.stackexchange.com/users/8485",
"pm_score": 1,
"selected": false,
"text": "<p>If you use a calculator like McMillan.com then you'll see what you should be able to do - equivalent efforts - for different distances like going from 400m in 60 seconds to 1600m in 4:40. </p>\n\n<p>I think the reason for the difference that you or the person your talking about is that the 400m run is being done more as a sprint than the 1600m run which cannot be done as a sprint. Perhaps the problem is exaggerated by trying to sprint a lap or two in the 1600m run which can typically be sustained only about 45-60 seconds.</p>\n\n<p>Some proof of this can be found in the McMillan calculator where the sprint time for a 400m sprint is a good bit faster than the 400m speed pace.</p>\n\n<p><a href=\"https://i.stack.imgur.com/voN4x.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/voN4x.png\" alt=\"Sprint and Speed training times\"></a></p>\n\n<p>Ive also been experiencing something like this at 800m and I suspect its because Im sprinting much of the 400m but not sprinting much in the 800m. Im starting to think its about running close to VO2 max pace instead of all out since VO2 max pace corresponds to a 8 minute race and going all out is only 1-2 min of race pace.</p>\n"
}
] |
2016/10/13
|
[
"https://fitness.stackexchange.com/questions/32437",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23826/"
] |
32,438 |
<p>I am a very active person, I started going to the gym in my freshman year in university in 2012, and I gym 6 days aweek. I use weights for squat,I go for 30 minutes running , eliptical and rarely do circuits (my stamina for circuits is very low). I recently started kickboxing which I am enjoying a lot. </p>
<p>However, and given that I am 5'2'' , I find it hard to lose weight around my thighs! I don't eat junk food at all, I gave up dairy recently in all of its means - I rarely drink lattes- and I eat vegetables daily. I spoke to my trainer who told me that because I am short, running will actually make my thighs even more bigger! </p>
<p>to be honest I don't consider myself fat (im 120lb), but I aspire to be much leaner. Perhaps , would eating bread (for breakfast and lunch in the form of sandwiches) be the reason for me not losing any weight in my legs ?</p>
<p>Any recommendations ? </p>
<p>EDIT: I stopped counting my calorie intake a while ago. However, I only burn around 500 calories in the gym, which I think is low given that I love incorporating carbs in my diet!</p>
|
[
{
"answer_id": 32439,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 2,
"selected": false,
"text": "<p>Welcome to the fitness board, Emma. First of all, dairy has nothing to do with your issue, but your calorie intake does. How much your food intake is, and how much you spend as energy expenditure during the whole day is what matters. Regarding your instructor's comment I'd say that no, running doesn't make your legs look fat, but instead stocked and toned. There's no specific exercise to lose weight from legs, but as you are already active, I wouldn't recommend anything, but to keep doing what you are doing. Just make sure your calorie intake doesn't exceed your energy needs.</p>\n"
},
{
"answer_id": 32444,
"author": "Hien",
"author_id": 23790,
"author_profile": "https://fitness.stackexchange.com/users/23790",
"pm_score": 1,
"selected": false,
"text": "<p>Understanding your daily life as an equation:</p>\n\n<p>If you eat more than what your body burns daily you will gain weight- </p>\n\n<p>If you eat less, you will lose weight.</p>\n\n<p>How to calculate your daily calorie number? there is numerous website provide calculation for your kcal instake daily using your weight/height/age\nKeep it simple\nUse quality food -\nReplace bad fat with good fat </p>\n"
},
{
"answer_id": 32468,
"author": "TheOpethian",
"author_id": 23844,
"author_profile": "https://fitness.stackexchange.com/users/23844",
"pm_score": 0,
"selected": false,
"text": "<p>It's all about calories in vs calories out, I suggest tracking your caloric intake again and make sure you're eating less than what you need by 500 or so calories. Other protocols that have helped me lose weight in the past are intermittent fasting and fasted cardio, hope that helps.</p>\n"
}
] |
2016/10/13
|
[
"https://fitness.stackexchange.com/questions/32438",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23827/"
] |
32,452 |
<p>Consider a person who can't make a routine plan to go to gym (because of a lot of personal problems) who wants to get in shape, a really good and fit shape and gain muscle.</p>
<p>As that person you can search and see hundreds of exercises with body weight all over the Internet.</p>
<p>Now my question is, why do we need dumbbells and other weights? What they offer more than body weight for fitness and gaining muscle programs?</p>
|
[
{
"answer_id": 32453,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>Bodyweight skills definitely have an upper limit, unlike weightlifting which is limited only by how many plates will fit on the bar, leverage can be varied quite a bit, increasing the difficulty of these skills. Progressive resistance makes you stronger. It does not matter if this comes from varied leverage, or extra weight.</p>\n\n<p>Both bodyweight and barbell training will help you gain muscle but for example with squat you cannot add more resistance with bodyweight to develop raw power.</p>\n\n<p>Also, its well established that for barbell training, if done correctly at high intensity, will stimulate more muscular growth than bodyweight exercises for the same muscle groups.</p>\n\n<p>There are many stories of people who don't weight train and end up lifting very large amounts their first time out, due to body weight skills. <a href=\"https://www.youtube.com/watch?v=95D7lj-A6tA\" rel=\"nofollow\">Here is a video</a> of Ross Enamait deadlifting 495lbs (at 170lb body weight) with no deadlift skills and a primarily bodyweight-only training routine.</p>\n\n<p>Simply, it's going to take me too long to develop the strength to squat 495lb if I go down the bodyweight-only route compared to if I were to go down the barbell route. </p>\n"
},
{
"answer_id": 32456,
"author": "ruslaniv",
"author_id": 18959,
"author_profile": "https://fitness.stackexchange.com/users/18959",
"pm_score": 3,
"selected": false,
"text": "<p>Two words - progressive overload.</p>\n\n<p>With bodyweight exercises, no matter how hard you try and how fancy you go with exercise, eventually you will hit the limit in muscle and strength growth because you will not be able to apply resistance sufficient enough to cause the process of muscle tissue damage and repair, i.e. muscle growth. You'll be limited by your own body weight.</p>\n\n<p>On the other hand, with free weights you are absolutely not limited in anything except your genetics and physical abilities. You can continue loading the bar infinitely even by the smallest possible increments and still have enough resistance for your muscle and strength growth.</p>\n\n<p>Don't think though of your muscle and strenght growth as in y=|x| function. It's more like y=sqrt(x) function. </p>\n"
},
{
"answer_id": 32487,
"author": "PoloHoleSet",
"author_id": 23233,
"author_profile": "https://fitness.stackexchange.com/users/23233",
"pm_score": 1,
"selected": false,
"text": "<p>Technically, we don't, but for some people, that works better for them or is more enjoyable. With so many different kinds of weights and ways to employ them, if it is your desire to isolate and overload specific muscle groups, that will be much easier with weights than natural body movements which tend to incorporate more of the body.</p>\n"
},
{
"answer_id": 32500,
"author": "Jim Vekemans",
"author_id": 23489,
"author_profile": "https://fitness.stackexchange.com/users/23489",
"pm_score": 1,
"selected": false,
"text": "<p>Some muscles are simply not possible to train with just your body. How would you train your deltoids, traps, obliques without using any kind of resistance? To create a aesthetic look, you need to train muscles you can't target properly using just your body. As others have pointed out, there is also a limit to how much you can stimulate a muscle to grow without increasing the resistance.</p>\n"
}
] |
2016/10/13
|
[
"https://fitness.stackexchange.com/questions/32452",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23204/"
] |
32,457 |
<p>I'm doing full body weight training 3 days a week like most people. </p>
<p>I'd like to do a 5-20 minute workout on my off days that can compliment my weight training without messing up with my muscle's rest-period.</p>
<p>Would appreciate if the suggestions are bodyweight exercises I can do when I've recently woke up. (Some physical activity also helps waking up from naps and sleep)</p>
|
[
{
"answer_id": 32458,
"author": "Vaibhav Kumar Gautam",
"author_id": 23703,
"author_profile": "https://fitness.stackexchange.com/users/23703",
"pm_score": 2,
"selected": false,
"text": "<p>Better to do stretching exercises or yoga to make body more flexible and good muscle growth. \nDo surya namaskram which is in yoga . And it related to body weight</p>\n"
},
{
"answer_id": 32462,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>After your wake up, your body would be in it's lowest potential to do something intense immediately. All you need to do is, make it prepared first. That being said, I'd say just brisk walking on rest days would help. Or jogging, but nor running. Rest days means you are giving your muscles a break. Walking would also help you after sleep or nap, to get your system ready for anything you are up to next.</p>\n"
},
{
"answer_id": 32465,
"author": "Raymond.Aggarwal",
"author_id": 23841,
"author_profile": "https://fitness.stackexchange.com/users/23841",
"pm_score": 1,
"selected": false,
"text": "<p>Definitely do some stretching. It TREMENDOUSLY helps with weightlifting. Also, any time of cardio will be good. Their are countless studies their that show that cardio can help with nutrition portioning. Also cardio just helps keep your heart fit </p>\n"
}
] |
2016/10/13
|
[
"https://fitness.stackexchange.com/questions/32457",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23269/"
] |
32,463 |
<p>I am not kidding about exercise allergy. </p>
<p>I used to go for regular jogs when I used to stay in India (I am from India). Then I moved to Germany a couple of years back and jogging became infrequent since I found the weather really cold. </p>
<p>However I got used to it and when I tried to start jogging again last summer I developed this allergy. They are basically hives which cover my entire body and stays there for half an hour to one every time I do any sort of heavy exercise. These hives are extremely itchy and I feel a little out of breath.</p>
<p>I cannot jog or do heavy exercises anymore since the allergy is pretty strong now.
Has anyone faced anything like this? Is there a solution to this problem?
Any comments on how this can be dealt with would be appreciated.</p>
|
[
{
"answer_id": 32464,
"author": "Sean Duggan",
"author_id": 8039,
"author_profile": "https://fitness.stackexchange.com/users/8039",
"pm_score": 2,
"selected": false,
"text": "<p>It sounds like you might be dealing with <a href=\"http://familydoctor.org/familydoctor/en/diseases-conditions/exercise-induced-urticaria.html\">Exercise-induced Urticaria</a>:</p>\n\n<blockquote>\n <p>Exercise-induced urticaria is a condition that causes hives and other allergic symptoms. It can occur during or after exercise. Hives or \"welts\" are usually raised, flat bumps on the skin that are more red around the edge than in the middle. Hives may also look like red spots, blotches or blisters. They can occur on any part of the body.</p>\n</blockquote>\n\n<p>For treatment, the Treament page of the site I linked has the following:</p>\n\n<blockquote>\n <p><strong>What should I do if I get hives during exercise?</strong><BR>\n You should stop exercising as soon as you notice the hives. If the hives don't go away in 5 to 10 minutes, or if you have other symptoms, call your doctor right away.</p>\n \n <p><strong>Can exercise-induced urticaria be life-threatening?</strong><BR>\n In severe cases, symptoms may be life-threatening, but this is very rare. If you ever have severe symptoms, your doctor may prescribe a medicine called epinephrine for you. You inject this medication as soon as symptoms start. It stops the symptoms before they become life-threatening.</p>\n \n <p><strong>Do I have to give up exercise?</strong><BR>\n You probably don't have to quit exercising. Most symptoms can be controlled by taking the medicine your doctor prescribes and by slowing down or stopping your exercise as soon as symptoms start. You should always exercise with a partner who knows about your condition.</p>\n \n <p>In some people, eating certain foods before exercise may make allergic symptoms more likely to occur. Keep track of what you eat before exercising for a few weeks. If you notice a pattern to your symptoms that seems related to a certain food, stop eating it for a while and see if the hives stop. Also, your doctor may tell you not to exercise for 4 to 6 hours after you eat.</p>\n \n <p><strong>What treatment is available?</strong><BR>\n Medicines, such as certain antihistamines, can prevent symptoms in some cases. Your doctor can help you identify things that trigger your allergic reaction and prescribe medicine, if necessary. For some people, it may be necessary to avoid certain types of exercise.</p>\n</blockquote>\n\n<p>So, in short, go see your doctor and they can likely prescribe something for you.</p>\n"
},
{
"answer_id": 32469,
"author": "xji",
"author_id": 18654,
"author_profile": "https://fitness.stackexchange.com/users/18654",
"pm_score": 0,
"selected": false,
"text": "<p>Disclaimer: The following is just my personal experience and I'm certainly no professional.</p>\n\n<p>I had similar experience 4 to 5 years ago. I also know a friend who does as well. I remember reading somewhere that 10% to 20% of people have hives induced by various conditions more or less so that's probably not such a life-threatening big deal. I and my friend certainly didn't take any medicine and the itch just stops after about half an hour or so if I continued the exercise. I certainly didn't feel the need to \"stop exercising immediately\". The doctor prescribed some drugs but I felt I'd better not take them as they apparently had side effects.</p>\n\n<p>Eventually the situation only lasted for about a year and then it basically stopped happening. You can refer to the <a href=\"https://en.wikipedia.org/wiki/Hives\" rel=\"nofollow\">WP page about hives</a> for some clues. Generally I'm personally against excessive medicines but I'm not doctor so it's just my personal beliefs.</p>\n"
}
] |
2016/10/14
|
[
"https://fitness.stackexchange.com/questions/32463",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23837/"
] |
32,471 |
<p>It's a theme I keep hearing repeatedly from Yoga teachers: when you start Yoga for first time or after a long pause all past body ailments will somehow reappear for some time (supposedly until you "really cure" them through practice). Is there any proof of this?</p>
|
[
{
"answer_id": 32472,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>Yoga is to heal, and to make you internally strong. It is to cure some ailments, and I have never heard of such claims where it says past problems would re-appear. Though western medicine and fitness industry may not approve what yoga claims, but if you look at its origin, it has originated in Far East and people from that part of the world get many benefits out of it. It's all about using natural ways to get better, improve circulation, breathing, flexibility, get stronger and above all, achieve internal peace and calmness. </p>\n\n<p>Having said that, everything has a way to get things done and ways to do them right. The former one is the shortcut that may fetch some benefits, but risks are always there when it's not done right. So when you start things after a while, make sure you are doing then right. May be that's what their concern is, that you may have lost the right way to do things which may create problems for you. Other than that, I don't see how things could go wrong if done right. </p>\n"
},
{
"answer_id": 32480,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>The explanation is air-y fairy nonsence. </p>\n\n<p>The 'ailments' are just another way of describing DOMS: <a href=\"https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness\" rel=\"nofollow\">https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness</a></p>\n"
}
] |
2016/10/15
|
[
"https://fitness.stackexchange.com/questions/32471",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23848/"
] |
32,485 |
<p>I'm 25 years old, 5'10" and weight 160 Lbs. I'm trying to lower my body fat percentage, but trying to keep the muscle I already have. So, this is what I'm doing:</p>
<ul>
<li>I'm going to the gym 4 days a week to maintain muscle.</li>
<li>I'm consuming at least 160 grams of protein a day to also maintain muscle.</li>
<li>I'm consuming no more than 10,500 calories per week to lose fat.</li>
</ul>
<p>I'm currently not doing any cardio at all, but I'm thinking of doing it the 3 days of the week I'm currently not going to the gym, but I'm concerned about two things:</p>
<ul>
<li>I've read that cardio is really good at fat burning but works against maintaining muscle mass.</li>
<li>I can easily run about 4 miles each day, which assuming burns about 100 Calories per mile without even including the after-burn, would deduct an extra 1,200 Calories a week, leaving me with a net 9,300 Calories, and this does not include the Calories I burn in my gym days either. This leaves me with a 4,700 Calorie deficit for the week, assuming a 2,000 Calorie TDEE. Is this too much? I've read that it's bad to lose too much weight over a short period of time. Does this only apply when the weight is lost purely through diet? Or is it OK to speed up the weight loss through exercise as long as you consume a reasonable amount of food?</li>
</ul>
<p>So, should I stick to my current program, or should I include cardio? Do my concerns have any validity?</p>
|
[
{
"answer_id": 32472,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>Yoga is to heal, and to make you internally strong. It is to cure some ailments, and I have never heard of such claims where it says past problems would re-appear. Though western medicine and fitness industry may not approve what yoga claims, but if you look at its origin, it has originated in Far East and people from that part of the world get many benefits out of it. It's all about using natural ways to get better, improve circulation, breathing, flexibility, get stronger and above all, achieve internal peace and calmness. </p>\n\n<p>Having said that, everything has a way to get things done and ways to do them right. The former one is the shortcut that may fetch some benefits, but risks are always there when it's not done right. So when you start things after a while, make sure you are doing then right. May be that's what their concern is, that you may have lost the right way to do things which may create problems for you. Other than that, I don't see how things could go wrong if done right. </p>\n"
},
{
"answer_id": 32480,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<p>The explanation is air-y fairy nonsence. </p>\n\n<p>The 'ailments' are just another way of describing DOMS: <a href=\"https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness\" rel=\"nofollow\">https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness</a></p>\n"
}
] |
2016/10/17
|
[
"https://fitness.stackexchange.com/questions/32485",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23500/"
] |
32,492 |
<p>Around 6 weeks ago I started to get pain in my IT band. I tried resting with stretching for 2 weeks almost immediately after the injury, and the problem has persisted.</p>
<p>Currently I'm swimming 3 times a week, occasionally cycling and trying to get running again. I have been trying to stretch before and after workouts and this seems to help relieve the pain at first, however it is noticable (if not very bad) after 2/3km and painful at 5.</p>
<p>My question is are there negative consequences to training with the injury? ie, if i continue to run, with lots of stretching, am i going to gradually lengthen/loosen the IT band, or am i just going to make the problem worse?</p>
<p>In addition to specifically running, should I still cycle and swim, Help!</p>
|
[
{
"answer_id": 38022,
"author": "Preston",
"author_id": 23747,
"author_profile": "https://fitness.stackexchange.com/users/23747",
"pm_score": 0,
"selected": false,
"text": "<p>To post an answer from my experience (a year and a half later), I found the effects of slowly building up my running distance after the injury to really help recovery.</p>\n\n<p>This was supported by:</p>\n\n<ul>\n<li>Use of a foam roller</li>\n<li>Streching and Yoga</li>\n<li>Massage with arnica gel</li>\n<li>not doing too much too soon</li>\n<li>I've also found compression support quite useful, I'm testing upper leg compression bands currently. If anyone is interested, comment below and I'll give you an update as to my personal experiences in a few weeks.</li>\n</ul>\n"
},
{
"answer_id": 38026,
"author": "Nicholas Farmer",
"author_id": 28751,
"author_profile": "https://fitness.stackexchange.com/users/28751",
"pm_score": 1,
"selected": false,
"text": "<p>IT band 'tightness' is a bit of a misnomer. Your IT band doesn't actually tighten up. What does happen is one of 2 bursa (lateral hip or lateral knee) which lie under the band become inflamed by the friction of the IT band rubbing over them in an abnormal manner.</p>\n\n<p>Normally when running if you have weak gluts / over pronated forefoot (or both) your knee will drift inwards. This places the IT on tension, which then causes friction when moving over the bursa.</p>\n\n<p>A nice test is to see if you can single leg squat while keeping your knee facing forwards and not dive inwards.</p>\n\n<p>Overall its a biomechanics issue which you need to find out the reason(s) for. I recommend you see a Physical Therapist / Physiotherapist (depending if your are US or elsewhere!) </p>\n\n<p>Note: stretching the IT won't work as it won't actually stretch, only the connections to it. However these will tighten up if the biomechanics aren't addressed.</p>\n"
},
{
"answer_id": 40871,
"author": "Frank",
"author_id": 24487,
"author_profile": "https://fitness.stackexchange.com/users/24487",
"pm_score": 0,
"selected": false,
"text": "<p>Whenever mine flares up, I stop running and start doing about 4-6 weeks worth of low bar squats. I increase the weight each time. </p>\n\n<p>As far as negative consequences... It hurts like hell but I’ve never actually suffered or heard of someone doing permanent damage. That’s entirely anecdotal though!</p>\n"
}
] |
2016/10/18
|
[
"https://fitness.stackexchange.com/questions/32492",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23747/"
] |
32,494 |
<p>Sprinting is an all out effort with the longest stretch of distance being about 600m. </p>
<p>When doing speedwork with interval distances greater than 600m should a portion of the distance be done at a sprint? (For example, if I am running 8x800m, should each 800m be 200m at pace, 200m sprint, 400m at pace.)</p>
<p>McMillan.com defines training paces for sprinting and speedwork separately and Im wondering if the speedwork (which is not necessarily an all out effort) requires you to avoid going all out in order to properly perform the run and benefit properly from the workout.</p>
|
[
{
"answer_id": 38022,
"author": "Preston",
"author_id": 23747,
"author_profile": "https://fitness.stackexchange.com/users/23747",
"pm_score": 0,
"selected": false,
"text": "<p>To post an answer from my experience (a year and a half later), I found the effects of slowly building up my running distance after the injury to really help recovery.</p>\n\n<p>This was supported by:</p>\n\n<ul>\n<li>Use of a foam roller</li>\n<li>Streching and Yoga</li>\n<li>Massage with arnica gel</li>\n<li>not doing too much too soon</li>\n<li>I've also found compression support quite useful, I'm testing upper leg compression bands currently. If anyone is interested, comment below and I'll give you an update as to my personal experiences in a few weeks.</li>\n</ul>\n"
},
{
"answer_id": 38026,
"author": "Nicholas Farmer",
"author_id": 28751,
"author_profile": "https://fitness.stackexchange.com/users/28751",
"pm_score": 1,
"selected": false,
"text": "<p>IT band 'tightness' is a bit of a misnomer. Your IT band doesn't actually tighten up. What does happen is one of 2 bursa (lateral hip or lateral knee) which lie under the band become inflamed by the friction of the IT band rubbing over them in an abnormal manner.</p>\n\n<p>Normally when running if you have weak gluts / over pronated forefoot (or both) your knee will drift inwards. This places the IT on tension, which then causes friction when moving over the bursa.</p>\n\n<p>A nice test is to see if you can single leg squat while keeping your knee facing forwards and not dive inwards.</p>\n\n<p>Overall its a biomechanics issue which you need to find out the reason(s) for. I recommend you see a Physical Therapist / Physiotherapist (depending if your are US or elsewhere!) </p>\n\n<p>Note: stretching the IT won't work as it won't actually stretch, only the connections to it. However these will tighten up if the biomechanics aren't addressed.</p>\n"
},
{
"answer_id": 40871,
"author": "Frank",
"author_id": 24487,
"author_profile": "https://fitness.stackexchange.com/users/24487",
"pm_score": 0,
"selected": false,
"text": "<p>Whenever mine flares up, I stop running and start doing about 4-6 weeks worth of low bar squats. I increase the weight each time. </p>\n\n<p>As far as negative consequences... It hurts like hell but I’ve never actually suffered or heard of someone doing permanent damage. That’s entirely anecdotal though!</p>\n"
}
] |
2016/10/19
|
[
"https://fitness.stackexchange.com/questions/32494",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/8485/"
] |
32,498 |
<p>I am trying to lose some body fat. Currently 173 cm, 82 kg. I am on a "no carbonated beverages" diet and keeping my calories as low as possible. I am not trying to lose weight. Gaining muscle is good for me.</p>
<p>I currently do not have access to a gym and I can't go out (too cold outside), no chin-up bar either. Can't do jump-roping to wake up the neighbors (the suburban jail cells we live in these days, sigh). </p>
<p>So I decided to have a personal goal of 1000 push-ups a day. I'm currently at 150 a day. I'm not sure if this counts as high-volume training and I have no clue about the outcome once I reach 1000. </p>
<p>How much will 1000 push ups a day help in losing body fat? Am I overdoing this? Or is doing pushups just not an effective compound exercise?</p>
|
[
{
"answer_id": 32499,
"author": "Jim Vekemans",
"author_id": 23489,
"author_profile": "https://fitness.stackexchange.com/users/23489",
"pm_score": 1,
"selected": false,
"text": "<p>Push-ups are an effective compound exercise if you have no way to incorporate weights into your training. \nHowever, if you are looking to lose fat and build some muscle along the way, it would be a better option to start a caloric deficit and increase your daily push-ups. </p>\n\n<p>For the sake of recovery of your pectorals and triceps however, I would recommend to squat every other day instead of your push-ups. This way you will burn the same amount of calories while giving your muscles some more time to recover. 1000 times any exercise will be hard to start doing. </p>\n\n<p>Let's say you can do 30 push-ups every time and only need 1 minute of rest, you would be doing 1 exercise for over an hour. This will burn bodyfat but it's not the most effective way to do so.</p>\n"
},
{
"answer_id": 32502,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<h1>How much will 1000 push ups a day help in losing body fat?</h1>\n<p>Not enough to out exercise a bad diet, <a href=\"https://www.quora.com/How-many-calories-does-50-good-form-push-ups-burn\" rel=\"nofollow noreferrer\">here is a great breakdown from quora on the amount of calories 50 press-ups do</a>.</p>\n<blockquote>\n<p>doing 50 push ups, depending on your body weight won't burn that many\nCalories, 10 at the most</p>\n</blockquote>\n<h1>Am I overdoing this?</h1>\n<p>Yes</p>\n<h1>Is doing pushups just not an effective compound exercise?</h1>\n<p>It's a compound exercise but only in 1 direction.</p>\n<h1>Your plan will lead you to:</h1>\n<ul>\n<li>develop shoulder issues (probably)</li>\n<li>develop muscular imbalance (definitely)</li>\n<li>develop muscular endurance (definitely)</li>\n<li>gain a small amount of muscle mass (dependant on nutrition)</li>\n</ul>\n"
}
] |
2016/10/19
|
[
"https://fitness.stackexchange.com/questions/32498",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23877/"
] |
32,504 |
<p>I've searched high and low for this, but all I could find was articles on the best number of reps and sets (rep and set range etc.)</p>
<p>But how long should <em>one rep</em> be for maximum hypertrophy, given, say, a 5x5 routine (does that change for more reps/sets?)?</p>
<p>Additionally, what is the most effective rest period between reps within a set?</p>
<p>Of course this depends on the individual, as does everything else, but are there any studies or recommended values?</p>
|
[
{
"answer_id": 32506,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>What I suggested on most of my posts, is to figure out what works the best for a person. What works for me, may not work for you, as we are all different. Some studies say something, while others say other things, because they are performed on different people, and as everyone differs, so do the studies, unless they are based on some basic rules.</p>\n\n<p>Regarding the length of the rep, there is no basic rule, as it depends on what you are doing. Some people do explosive workout(for example the cross-fit). There every rep is quick and explosive, but that can't be done with super heavy lifting, which requires proper form and balance. Whatever is the case, you need to find out what feels the best for you, and also, what your body can handle. So, trying out different things is the only way to figure it out.</p>\n"
},
{
"answer_id": 32507,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 2,
"selected": false,
"text": "<p><a href=\"http://strengtheory.com/speed-kills-2x-the-intended-bar-speed-yields-2x-the-bench-press-gains/\" rel=\"nofollow\">Lifting fast will make you stronger</a>, but strength is not hypertrophy. However, strength will help you increase volume, and volume is one of the primary causes of muscle growth. For more on volume's relation to hypertrophy I recommend <a href=\"http://strengtheory.com/the-new-approach-to-training-volume/\" rel=\"nofollow\">Strengtheory's article on volume</a>, which has plenty of references. The bottom line there is that hypertrophy is largely determined by the number of challenging (read: to failure or near-failure) sets.</p>\n\n<p>My recommendation for someone doing a 5x5 with the goal of hypertrophy is to do the reps relatively fast. It's even recommended for strength gains to be explosive, even on \"slow\" lifts like the squat. This helps with recruiting fast-twitch muscle fibers.</p>\n\n<p>As to the time between reps <em>within a set</em>, I'd recommend not referring to this as \"rest\", since that confuses the issue with actual rest periods between sets. It also doesn't reflect how that time should feel: if standing with the bar on your shoulders during a squat set is easy, you're not squatting enough. It should be slightly taxing. But time-between-reps-within-a-set should be between half a breath and a few breaths. For something like squats or presses, where you're bearing the weight between reps, it's really up to you regardless: if you're doing a 20-rep squat set and want to take ten breaths between rep 18 and 19 (and you should!), then go ahead. It doesn't make rep 19 any easier or less effective. For exercises where you're not bearing the weight, try to keep that time minimal, within the context of \"a few breaths\". For example, if between deadlift reps you take five breaths at the bottom, then it's not really a single set anymore because you're taking true rest.</p>\n"
},
{
"answer_id": 32509,
"author": "darethas",
"author_id": 3999,
"author_profile": "https://fitness.stackexchange.com/users/3999",
"pm_score": 1,
"selected": false,
"text": "<p>My philosophy has recently changed on this in as far as I was thinking in the terms you are thinking of - what is the magical combination of reps/sets and rest. This doesn't matter so much. A person who is cardiovascularly more fit than you (I.e they have more stamina and endurance) will be able to do higher reps and sets than you, but really they are both means to achieving the same goal -- complete teardown of the muscle fibers.</p>\n\n<p>That is basically the only thing that matters. Are your workouts completely tearing down those muscles and working them to failure so that you force your body to adapt and rebuild them larger for next time? (And as a given, do you have the proper nutrients in your system for this process both pre -during and post workout? protein, carbohydrates, glycogen, vitamins, micronutrients)</p>\n\n<p>It doesn't really matter how one gets there, just tear those suckers down each time and they will come back stronger. Just remember you can't do the same thing over and over and expect the same gains, so you will need to add variation to your workouts to cause the muscles to adapt and change again.</p>\n"
}
] |
2016/10/19
|
[
"https://fitness.stackexchange.com/questions/32504",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/5296/"
] |
32,510 |
<p>My gym has two types of <a href="https://en.wikipedia.org/wiki/Fly_(exercise)#Chest_fly" rel="nofollow noreferrer">chest fly</a> (= pectoral fly = butterfly) machines:</p>
<p><a href="http://bodybuildingplaza.blogspot.com/2012/07/pec-deck-machine-for-chest.html" rel="nofollow noreferrer">Type 1</a>: </p>
<p><a href="https://i.stack.imgur.com/rOEQ3.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/rOEQ3.jpg" alt="enter image description here"></a></p>
<p><a href="https://i.stack.imgur.com/O9ZtD.png" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/O9ZtD.png" alt="enter image description here"></a></p>
<p><a href="https://jet.com/product/detail/37093113329d4d658d16db64e6e7ef3b?jcmp=pla:ggl:gen_sporting_goods_a1:exercise_fitness_weight_lifting_a1_other:na:PLA_345660300_23686986540_pla-161706659820:na:na:na:2&code=PLA15&ds_c=gen_sporting_goods_a1&ds_cid=&ds_ag=exercise_fitness_weight_lifting_a1_other&product_id=37093113329d4d658d16db64e6e7ef3b&product_partition_id=161706659820&gclid=CjwKEAjw1qHABRDU9qaXs4rtiS0SJADNzJisFJec-sQkbBYIXspDN9MG0gQpHWlncloL-mxtLuNy4BoC0Vvw_wcB&gclsrc=aw.ds" rel="nofollow noreferrer">Type 2</a>: </p>
<p><a href="https://i.stack.imgur.com/V0n2X.png" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/V0n2X.png" alt="enter image description here"></a></p>
<p><a href="https://i.stack.imgur.com/Sg7gZ.png" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/Sg7gZ.png" alt="enter image description here"></a></p>
<p>What are the pros/cons of using type 1 vs. type 2? E.g. injury prevention, effect on muscle growth, etc.</p>
|
[
{
"answer_id": 32512,
"author": "heropup",
"author_id": 7576,
"author_profile": "https://fitness.stackexchange.com/users/7576",
"pm_score": 3,
"selected": false,
"text": "<p>In my opinion, after using both of these machines as well as done dumbbell fly while supine on a bench, I prefer the free weights above either machine.</p>\n\n<p>The hazard with machine 2 is easy to identify: it will tend to put a lot of strain on the elbow joints. Machine 1 does not suffer from this problem. But both machines have the potential to put excessive stress on the joints of the shoulders and arms, because they force the movement to occur along a predefined curve, rather than what is biomechanically natural to your body. What this means is that some people might use these machines for years and never have any issues, while others, no matter how they attempt to adjust the seat or arms, will find the motion painful or unnatural.</p>\n\n<p>I would recommend using free weights instead, and start with a minimal amount of weight, concentrating on developing proper form and range of motion. This also has the benefit of activating stabilizing muscles. Then build up the weight, but never to an extent where exertion comes at the cost of precise form and complete control. With this type of exercise, the amount of weight isn't as important as the proper movement and muscle activation.</p>\n"
},
{
"answer_id": 32515,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<p>I'm going to slightly disagree with heropup's answer because I believe that the Pec Deck machine (type 1) and the Machine Fly (type 2) should <strong>not</strong> be discarded as training equipment since machine training does provide some advantages as well as disadvantages. </p>\n\n<p>The two machines you show train different parts of the chest muscles. The Pec Deck provides a greater range of motion at the <strong>finish</strong> when the elbows come together. Compare that with the Machine Fly where the elbows are wider apart at the finish. This means that the Pec Deck is better for developing the <strong>inner</strong> chest. However, since the Machine Fly provides a greater overall ROM because of the alignment of the upper arms, the <strong>outer</strong> chest is targeted more effectively.</p>\n\n<p>The design of the Pec Deck does not allow for the shoulders to assist in the exercise. This means better isolation work. While on the Machine Fly, the front deltoids can assist thus helping in building the outer chest.</p>\n\n<p>The advantages of using these two machines are:</p>\n\n<ul>\n<li><p>Gravity is not involved as it would be in a supine dumbbell fly.</p></li>\n<li><p>Typically, no need for a spotter.</p></li>\n<li>Less chance of injury because you can't go past parallel like you can\nin a supine fly potentially injuring the shoulders.</li>\n</ul>\n\n<p>The disadvantages are:</p>\n\n<ul>\n<li>Restricted movement – this may or may not be a disadvantage. It\ntypically depends on the individual.</li>\n<li>Typically used for isolation work so will not provide the same \nbenefit as compound movements.</li>\n</ul>\n\n<p>I'm a firm believer in using <strong>all</strong> available equipment to build a more complete physique. Machines do have a place in a training program, but, it's up to the <strong>individual</strong> to decide based on his/her goals what, if any, that place should be. I <strong>do not</strong>, however, suggest that they replace free weights. I believe they should be used to <strong>supplement</strong> a training program by providing resistance that is typically overlooked by those looking to build a more complete, balanced, and symmetrical physique.</p>\n"
}
] |
2016/10/20
|
[
"https://fitness.stackexchange.com/questions/32510",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/3806/"
] |
32,519 |
<p>I am a formerly overweight person who has lost weight and is interested in endurance sports such as distance running.</p>
<p>I feel my previous overweight frame has left me with chunky/rounded calf muscles rather than long lean muscles seen on other athletes who have always been lean. I am a naturally thin framed person.</p>
<p>I would like to lose excess muscle weight to improve endurance but can't find much information on how to achieve this.</p>
<p>A famous example would be Sir Bradley Wiggins who reportedly lost around 2 stone to go from an Olympic track cyclist to Tour de France winner.</p>
|
[
{
"answer_id": 32520,
"author": "heropup",
"author_id": 7576,
"author_profile": "https://fitness.stackexchange.com/users/7576",
"pm_score": 2,
"selected": false,
"text": "<p>Just goes to show that there are very different notions of the ideal body...I'd love to have \"chunky\" calf muscles!</p>\n\n<p>That said, I'm a believer in the adage, \"form follows function.\" In other words, what matters here is how your body performs at the activity of interest, rather than how it <strong>looks</strong>. Your question is based on a presumption of a cause-and-effect relationship that is reversed.</p>\n\n<p>If your goal is to have a leaner musculature, then this is driven by doing the kind of activities that result in that kind of development. However, if your goal is to perform better at the kind of activities that you enjoy irrespective of what your body looks like, then that is <strong>not</strong> automatically driven by changing your body to look like those who do well in those activities.</p>\n"
},
{
"answer_id": 32557,
"author": "Vitor",
"author_id": 23972,
"author_profile": "https://fitness.stackexchange.com/users/23972",
"pm_score": 2,
"selected": true,
"text": "<p>Here are your golden rules for losing muscle:</p>\n\n<ol>\n<li><strong>Control your calorie intake.</strong> This is the good old general approach for weight loss. Because you want to lose muscle, pay special attention to protein. Having this in mind, reduce meat intake.</li>\n<li><strong>Go for long cardio sessions.</strong> As you want to do distance running, include many long sessions in your training program (preferably longer than 45'). Use the weekends to do even longer ones (perhaps twice as long). On this stage, mileage is not important, just the number of hours you run a week/month. Intensity should not be higher than moderate (not higher than 75% from your maximum heart rate. Also, get acquainted with training zones if you aren't yet.) By keeping a low intensity you don't burn your legs, that way you avoid triggering muscle growth mechanisms.</li>\n<li><strong>Exercise in a fasted state.</strong> If you are running up to an hour, try to do it in the morning and before breakfast. This way, your body will start using muscle tissue, instead of whatever you've already eaten, when the energy levels are low. I don't recommend this procedure for longer sessions unless you know yourself very well (meaning, how your body responds to training for very long when your sugar levels start falling).</li>\n</ol>\n\n<p>I am supposing you can keep running for the durations I mentioned. If not, start your session running and switch to walking to recover (do not stop). Get back to running as you have your breathing under control again. Repeat until you finish the session.</p>\n\n<p>Do the sessions at least once in the weekend (longer one) and 2 or 3 times in the week. If you are not comfortable yet with so much running, substitute a session with walking instead, but keep the duration.</p>\n\n<hr>\n\n<p>The rules are simple and easy to understand. Sticking to the routine might be more difficult. If you are committed to it and definitely want to achieve this goal, give it a try for 1-2 months.</p>\n"
}
] |
2016/10/23
|
[
"https://fitness.stackexchange.com/questions/32519",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19268/"
] |
32,527 |
<p>For a while I've noticed that I lean a lot on my right leg during my squats and it went on for a while.</p>
<p>I am currently squatting 200lbs, which is great, but lowering all the way down to 145 and I still notice that I am cheating on my right side. I took a hit to my ego dropping this low, but it is for the better and I will keep lowering my weight until I find a spot where my form is correct (95lbs is fine during warm up).</p>
<p>Last week, I added unilateral leg press and this made it very clear that my left leg is weaker than my right. My left glute is definitely weaker too.</p>
<p>What should I do to help with my form? Is unilateral workouts the way to go until I fix this imbalance and my squat form?</p>
|
[
{
"answer_id": 32528,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p>Unilateral work will assist you in making sure you train both sides equally. And do make sure you train them equally. Training one side more than the other will only lead to another set of imbalances.</p>\n\n<p>That said, you should still be squatting, while being mindful of symmetry. This is of course because you still need to practice good form in order to learn good form.</p>\n"
},
{
"answer_id": 32591,
"author": "Raja Shanmugam",
"author_id": 24008,
"author_profile": "https://fitness.stackexchange.com/users/24008",
"pm_score": 0,
"selected": false,
"text": "<p>You should first set the weight limit in which you feel your that both the legs are working in parallel. Once this weight becomes comfortable, you can start to add load. In this way you can manage the symmetry and balanced workout for both your legs. </p>\n"
}
] |
2016/10/26
|
[
"https://fitness.stackexchange.com/questions/32527",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/18977/"
] |
32,550 |
<p>I am 15 and my height is 5 ft. 7. I started working out about two months ago. I only did tricep push ups, bicep curls, and skull crushers because I was warned that workouts will stunt my growth. I just bulked right away without cutting. When I reached two weeks of work outs, I had stretch marks on my shoulders and biceps. I first thought that it was a scar of honor but as time passed it grew larger and deeper. Right now, it is very visible when I wear tank tops or sleeveless shirts. I want to cure this, but if it is hard to do so, I want to know how to prevent it.
Now I want to ask about the second part of this story. So, my father said that I am growing up and building mass at the same time, and by now my fragile skin cannot take it. He recommends me to workout when I am about 17, when I would already have strong skins that can endure such circumstances. Is this true? or do I just have to live with it. Lastly, this is not that important, but what would people think when they notice my stretch marks? Would they freak out or give me a disgusting look?
People who have already gone through this process, I would be grateful if you help me out. </p>
|
[
{
"answer_id": 32551,
"author": "ritesh",
"author_id": 23962,
"author_profile": "https://fitness.stackexchange.com/users/23962",
"pm_score": 0,
"selected": false,
"text": "<p>When body is making more mass & skin doesn't get enough time, you will get stretch marks.\n and it all depends on your daily intake, so try to gain good muscle mass, as they say it takes 6 months to build a Rolls Royce and 10 hours for a Toyota.\n as if now what you can do is get an alovera Gel or if you have Alovera plant use its gel.\n use it twice.(you can also mix it with coconut oil.)\n 1. Before Going to Bed.\n 2. Before Taking Bath.\n You can also buy the liquid alovera to drink daily empty stomach in morning.</p>\n\n<pre><code> it helped me, hope it helps you.\n</code></pre>\n"
},
{
"answer_id": 32559,
"author": "EQLC",
"author_id": 23978,
"author_profile": "https://fitness.stackexchange.com/users/23978",
"pm_score": 2,
"selected": true,
"text": "<p>I am 35 years old and started lifting weights when I was 13 years old. I also have stretch marks where my pecks (pectoral muscle) chest connects with the shoulder. Stretch marks are due to the elasticity of your skin. Skin can stretch a certain amount, but it's ability to stretch is highly affected by what you consume (eat). Sugar intake will make your skin very inflexible and not able to stretch. I recommend eating 14 to 28 grams or less of sugar a day if you want to have the most skin elasticity(stretchability). This will be the case if you are 13, 17 or 35 etc.</p>\n\n<p>What people think of your stretch marks is irrelevant. If someone is judging you by your appearance then they have missed a great deal and are clueless. All bodies fade to dust and there is always someone stronger than you. I recommend working out to gain strength to use for the greater good of all humankind. Pick up someone who has a broken leg, lift a log off of a child, carry a heavy object for someone... etc. I started working out to defend myself from bullies at school and over the years I have grown quite a bit mentally and I realize that things here can be very confusing and only you personally will be able to figure this life out with contemplation and experience. One thing that is hard to learn is that a positive attitude has far more weight on attraction than just the physical body. A great attitude with a big smile is key, muscles won't get you there alone.</p>\n\n<p>Others are correct lifting is a lifelong process and two months is nothing (I know you worked hard and I do not de-value any of your hard work). I highly suggest you workout every other day for the rest of your life... only skip when necessary or on rare occasion. It is this sort of consistent workout which will serve you well. Your body will acquire the ability to heal very quickly compared to non-lifters because of the constant micro-tearing and healing of your muscle tissue. This ability to heal is not isolated to just your muscles... your whole body can heal faster.</p>\n\n<p>I think drinking the aloe is a great idea... also I would drink at least a quart of water 30 minutes before your workout to help with lubricating your joints and helping with flexibility.</p>\n\n<p>I would concentrate on bench press and squat for maximum benefit for your time. They work out a large grouping of muscles and give much more benefit than isolated muscle exercises. Remember form and consistency is more important than weight. Form first weight second.</p>\n\n<p>I wish you the best brother.</p>\n"
}
] |
2016/11/02
|
[
"https://fitness.stackexchange.com/questions/32550",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23748/"
] |
32,561 |
<p>Today, a man in the gym told me that it is useless to do more than one type of shoulder press exercises. I do two exercises, one with dumbbells and one with a lift. Is he right or not? </p>
|
[
{
"answer_id": 32562,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p>Doing more than one shoulder exercise for increased hypertrophy is perfectly logical. </p>\n\n<p>However, there's a diminishing return on how much hypertrophy you can achieve by simply doing more of the same type of exercise in one session.</p>\n\n<p>So for instance, if you've done 3 sets of barbell OHP, followed by 3 sets of dumbbell OHP, I don't see a problem. But if you're doing 10 sets of the first, and another 10 sets of the latter, that's definitely overkill. You might achieve more muscle growth by splitting that up into shoulder AND chest for instance.</p>\n"
},
{
"answer_id": 32566,
"author": "Gaurav",
"author_id": 6356,
"author_profile": "https://fitness.stackexchange.com/users/6356",
"pm_score": -1,
"selected": false,
"text": "<p>If you are talking about Over Head Presses, I would suggest against doing them, reason being <strong>Shoulder Impingement</strong> and restriction of shoulder moment due to <strong><a href=\"http://shoulderpaininfo.com/shoulderBiomech.html\" rel=\"nofollow noreferrer\" title=\"BASIC SHOULDER BIOMECHANICS\">shoulder biomechanics</a></strong>. Shoulder doesn't performs the function of pushing the arms upward. Rather shoulder raises, front, side and back would be more beneficial without any negative effect. Please look at this <a href=\"https://www.youtube.com/watch?v=SKIYPLt7wbk\" rel=\"nofollow noreferrer\"><strong>video</strong></a>. </p>\n"
}
] |
2016/11/04
|
[
"https://fitness.stackexchange.com/questions/32561",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23980/"
] |
32,585 |
<p>My progress on bar curls has dropped. I understand any form of bar curl is the <em>staple</em> bicep exercise so i'm wondering what is a good change up or strategy to improve (increase) the weight I can curl?</p>
<p>I don't have a separate day for arms so I target biceps with back. This typically involves starting with 4 sets of pull ups, then a 2 back exercises (4 sets each) such as rows, deadlift or lat pulls. I then move onto biceps and do 4 sets wide grip ez bar curls followed by 3 sets with the narrow grip. By the end my forearms are aching and I have a good pump in my biceps. However the weight isn't really increasing. </p>
<p>As my train back and biceps together i'm
hesitant to target arms first, to avoid fatiguing them and subsequently not hitting the back hard enough. </p>
<p>What can I try?</p>
|
[
{
"answer_id": 32590,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 0,
"selected": false,
"text": "<p>Biceps are 1, small muscle. Growing strength and size in that muscle after noob gains have passed is a lot slower than legs because there is simply more muscle mass on your legs to grow. The same goes for shoulders, If I could add 2.5kg onto my overhead press for 6 weeks on the trot, I would be at an Olympic level in a very sort amount of time. </p>\n\n<p>To combat the diffuclty in adding weight to bicep curls, I suggest weight-rep modification. For example:</p>\n\n<ul>\n<li>Week 1: 20kg 4x10 (4 sets of 10)</li>\n<li>Week 2: 20kg 4x12</li>\n<li>Week 3: 22.5kg 4x8</li>\n<li>Week 4: 22.5kg 4x10</li>\n<li>Week 5: 22.5kg 4x12</li>\n</ul>\n\n<p>If you fail a week, keep going at it until you can reach that rep-weight goal. If you are still stalling, remember that to grow muscle you need to eat a lot and to grow really strong, you may not achieve the 'ripped bodybuilder look' but will get the 'strongman' aesthetic.</p>\n"
},
{
"answer_id": 32648,
"author": "MattSt",
"author_id": 15299,
"author_profile": "https://fitness.stackexchange.com/users/15299",
"pm_score": 1,
"selected": false,
"text": "<p>You haven't mentioned what your strength levels are, so I will answer your question assuming you are not an advanced or elite athlete.</p>\n\n<ol>\n<li><p>The number one key for your workout to be effective is to <strong>progressively increase volume</strong>. If you want to gain size you have to lift more than you used to. If you cannot add weight or do more reps you can try adding one more set in your workout. You also have to <strong>be patient</strong>. Don't expect to gain strength very fast especially in a small group like biceps. If you are doing a lot of volume for a long period of time do not forget to <strong>deload/take a week off</strong>. You will come back stronger and avoid stalling.</p></li>\n<li><p><strong>A good pump doesn't imply gains</strong>. The fact that your forearms are aching and you have a good pump on your biceps doesn't necessarily mean that your workout is effective. As I said above the <strong>key is volume</strong>. I could be doing 10 sets of 10 with minimum rest and get a crazy pump. Yet I would have no results if the weight is insufficient. Make sure you <strong>don't take very small amounts of rest</strong> between sets.If your rests are too brief then you will not be able to accumulate enough volume to grow your muscles. Anything less than a minute is waste of time if you do not pursue endurance (well you will grow but it will take a lot longer). </p></li>\n<li><p>This is kinda obvious, but do not expect to gain strength or muscle if you are losing weight, except if you are a beginner. I would advise you to be on a <strong>caloric surplus</strong> of +300-500 calories. You could also gain strength eating around your caloric maintenance but that would take a lot of time.</p></li>\n<li><p>Unless your primary goal is increasing your biceps strength you should not do bicep isolation first and then back compound movements. By doing compound movements like lat pulldowns first you can still exhaust your biceps later on even though you will be using less weight. However, if you start with bicep curls your biceps will get exhausted before your back and hence your back gains will suffer.</p></li>\n</ol>\n\n<p>All in all you have to be realistic and don't expect that you will put on 5kg every single month on the barbell curl. It might even take 2-3 months to add 2.5kg if you have reached an advanced strength level so just make sure you are consistent and patient. Accumulate more volume over time by adding more sets if you are not able to do more reps and do not forget to eat and sleep well.</p>\n"
},
{
"answer_id": 45480,
"author": "David Leslie Smith",
"author_id": 38655,
"author_profile": "https://fitness.stackexchange.com/users/38655",
"pm_score": 0,
"selected": false,
"text": "<p>It’s very likely that your overtrained/under recovered , I see this a lot , first of all as one reader pointed out it’s a small muscle , very few body builders in reality will require additional work , other than work with the chin up or bb row ,to comprehend the amount of work the bicep carries out , imagine this , if you completely severed the bicep from its insertion & origin , how many pull downs ,chin ups , bb row could you carry out ?! More often than not the bicep will grow without any direct work , it’s likely your curl strength has ceased because of too much volume rather than not enough . Take a week off then return to chin-ups ,rows forget the concept of ‘pump ‘ it means nothing , it’s likely your arms will grow . Hope that helps .</p>\n"
}
] |
2016/11/08
|
[
"https://fitness.stackexchange.com/questions/32585",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24006/"
] |
32,592 |
<p>When I work out my biceps I do:</p>
<pre><code>1: 4x15 chin ups (84 kg me)
2: 4x15 barbell curls (30 kg)
3: 4x12 concentration curls (22kg)
4: 4x12 cable preacher curls (62 kg)
</code></pre>
<p>My problem is with my forearms ,they hurt badly when I start doing barbell curls but not while I am training but when I am done with each set of 15.</p>
<p>Is this a problem with how I am holding my arms?Am I using the wrong barbell maybe?Or my forearms just cant handle this much weight?</p>
<p><strong>EDIT:</strong></p>
<p>I realized I have this type of pain :<a href="https://www.youtube.com/watch?v=CudqmKQIRRA" rel="nofollow noreferrer">https://www.youtube.com/watch?v=CudqmKQIRRA</a></p>
<p>Do you consider his tips viable to help with my problem?</p>
|
[
{
"answer_id": 32593,
"author": "Lloyd Moore",
"author_id": 8255,
"author_profile": "https://fitness.stackexchange.com/users/8255",
"pm_score": 0,
"selected": false,
"text": "<p>Without more specifics on the type of pain you are feeling, it's difficult to say that there is a problem with the way you are holding your arms. However, unless you are twisting them in some peculiar way, I would suggest that due to the total amount of repetitions you are performing, that the pain is normal.</p>\n"
},
{
"answer_id": 32605,
"author": "John M",
"author_id": 23984,
"author_profile": "https://fitness.stackexchange.com/users/23984",
"pm_score": 0,
"selected": false,
"text": "<p>One technique mentioned by strength coach Charles Poliquin is to do your curls with wrists extended down and back. It will feel a little weird and you may have to decrease the weight slightly but it ensures that <em>all</em> of the stress is on your elbow flexors. You may be able to extend the set my moving your wrists back to a normal position.\nA more general piece of advice would be to make sure that you're doing some reverse curls or other exercise for your wrist extensors, so that you're not developing any imbalance in your forearms.</p>\n"
},
{
"answer_id": 33455,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<ol>\n<li>Use a thumbless grip on the bar if you want to carry on with palms facing up. Point your thumbs down the bar. </li>\n<li>Use a Ez-curl bar (curved). This allows your palms to face more inwardly which helps.</li>\n<li>Use a reverse grip, just turn your hands over. </li>\n<li>Use dumbbells. </li>\n</ol>\n"
}
] |
2016/11/09
|
[
"https://fitness.stackexchange.com/questions/32592",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23220/"
] |
32,594 |
<p>I have just joined the gym and it has been a month since I have started the gym. I have done cardio for 3 weeks and 1 week body building
but the problem is that while doing cardio I used to get tired little early and wasn't able to do little hardcore cardio.</p>
<p>For example: I couldn't do plank continuously for 1 minute.</p>
<p>So my coach told me that I don't have stamina and I should start taking protein or prework out which will help me in my workout.</p>
<p>Now I have started doing body building and my coach ask me to do 20 - 25 reps in each of my sets like biceps, shoulder, chest etc and so what happens is
while doing 3 sets, in 2nd or 3rd rep I do some 10 -15 repetitions so my coach is telling me to take protein powder but I have a concern that using protein
powder have some negative effects on body and when I will quit gym, I will lose all my pumping.</p>
<p>What to do?</p>
|
[
{
"answer_id": 32595,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 2,
"selected": false,
"text": "<p>Protein supplements such as whey protein powder can be very beneficial, especially to strength trainees and bodybuilders. If your stamina is reduced due to under-nourishment (for example, a caloric deficit) then protein supplements may improve your stamina; but, if you are under-nourished, then you will have a very difficult time trying to build your muscles.</p>\n\n<p>Multiple sets of 20-25 repetitions is are not ideal for increasing muscular strength or size; they are essentially a form of metabolic conditioning. Instead, consider doing three sets of five repetitions of compound barbell movements such as the squat, deadlift, and overhead press.</p>\n"
},
{
"answer_id": 32601,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 4,
"selected": true,
"text": "<p>Your primary nutrition should be from food. Protein powder as the name suggest are supplements, if you are using them as food, it may come up with side-effects. Regarding your coach, it's time to get a new one. You are a beginner, and with proper diet, nutrition, rest and workout, you can see benefits, not just by pumping yourself with protein powder. It's obvious that your coach is trying to sell you stuffs, or has something to do with the product supplier. I have known such people personally, who egg newbies to goon high dosage of protein. </p>\n\n<p>Build your stamina slowly by doing cardio. Nothing comes overnight magically, and you shouldn't be expecting it. Remember,your journey towards good health is a marathon, not a short sprint.</p>\n"
}
] |
2016/11/09
|
[
"https://fitness.stackexchange.com/questions/32594",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16583/"
] |
32,607 |
<p>I have just started walking a little bit again with the help of crutches and braces after 5 years in a wheelchair but my calfs and knees are extremely tight and hurt after just a few minutes of walking. My doctor and trainer suggested stretching my calves but didn't really give many suggestions as to how. I still don't have much movement in my legs without assistance and could use some suggestions as to the best way to keep them loose so that they don't knot up and keep me from straightening my legs all the way.</p>
|
[
{
"answer_id": 32609,
"author": "John M",
"author_id": 23984,
"author_profile": "https://fitness.stackexchange.com/users/23984",
"pm_score": 2,
"selected": false,
"text": "<p>There's a good calf stretch you can do in sitting - loop a rope or towel around the ball of one foot, pull on the rope-towel to raise your leg until it's as straight as possible, and then pull as hard as is comfortable to get a nice stretch in your calf.</p>\n"
},
{
"answer_id": 33193,
"author": "người Sàigòn",
"author_id": 24550,
"author_profile": "https://fitness.stackexchange.com/users/24550",
"pm_score": 1,
"selected": false,
"text": "<p>Most calf exercises involve tip toeing. <a href=\"http://www.lookgreatnaked.com/blog/targeting-the-calf-muscles/\" rel=\"nofollow noreferrer\">This Articles does a good summary of the description</a></p>\n\n<p>If you are hurt more on land, you should find a swimming pool to do the walking exercises. You can start on the shallow side. Once comfortable, go the the deep end and walk without touching your feet much or not at all depending on depth. Still tip toeing though. You can walk at depth just enough to keep your head above, but full body under to allow more pressure exerted on you. Then as you get better, get to the depth where you are fully beneath, do tiptoe jumps so that you push your head out for a breath with each step. If you're not comfortable with deep water, you can buy a foam buoyancy belt that will keep you afloat but allow you the movement. Some public pools in the US even have buoyancy belts you can borrow. The pools that have water aerobics classes often have a whole bunch of them for the classes that can be borrowed when classes are not in session.</p>\n\n<p>I highly recommend the pool exercises as the water adds overall pressure but also lessen the type of sharp pressure you get on land.</p>\n\n<p>Short of this, use a few pain reliving patches such as the type from Japan (green and white box) while you use the steps to do calf raises. These will help lessen the pain for you and allow you to get through your \"phase one.\" Use them sparingly and stop as soon as you're more comfortable.</p>\n"
}
] |
2016/11/11
|
[
"https://fitness.stackexchange.com/questions/32607",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24017/"
] |
32,617 |
<p>i am 23 years .I want to be taller,on this age i cant get be taller?I would like only six inches.I dont want to wear shoes or anything to make me seem like i am taller.My body can obtain 6 inches or little more ?If it can be which exercises you suggest me about this age?Second, i lift small weights 11 on each hand(i make 4-5 reps to 20) i make my biceps too.I also do and flexion for chest.Anyway,i dont eat sugar too much i eat healthy and i will describe what i eat now.The morning i do this and after i eat quaker,honey,milk,eggs,apple,bannana,peanut butter,cornflakes,Orange juice rarely(eggs not everyday,one day i eat the second i dont,that what they told me i dont know if it good or not).After i eat what home has,it can have chicken or spinach,pasticcio,spaghetti,gumbo,lentil and much more but not fast foods.Vegetables like broccoli too.Evening i eat what it was having for lunch sometimes cornflakes and yogurt.The worst i eat is pizza 1 time on 2 weeks.Conclusion,my question is combine both.If i 23 year make this gym exercises(lifting this weight to build muscle) i stop my growing taller(if it can be obtain some extra inches)?if it could be "easy" to you to give me information what exercises can i do to get taller.Thanks a lot </p>
|
[
{
"answer_id": 32609,
"author": "John M",
"author_id": 23984,
"author_profile": "https://fitness.stackexchange.com/users/23984",
"pm_score": 2,
"selected": false,
"text": "<p>There's a good calf stretch you can do in sitting - loop a rope or towel around the ball of one foot, pull on the rope-towel to raise your leg until it's as straight as possible, and then pull as hard as is comfortable to get a nice stretch in your calf.</p>\n"
},
{
"answer_id": 33193,
"author": "người Sàigòn",
"author_id": 24550,
"author_profile": "https://fitness.stackexchange.com/users/24550",
"pm_score": 1,
"selected": false,
"text": "<p>Most calf exercises involve tip toeing. <a href=\"http://www.lookgreatnaked.com/blog/targeting-the-calf-muscles/\" rel=\"nofollow noreferrer\">This Articles does a good summary of the description</a></p>\n\n<p>If you are hurt more on land, you should find a swimming pool to do the walking exercises. You can start on the shallow side. Once comfortable, go the the deep end and walk without touching your feet much or not at all depending on depth. Still tip toeing though. You can walk at depth just enough to keep your head above, but full body under to allow more pressure exerted on you. Then as you get better, get to the depth where you are fully beneath, do tiptoe jumps so that you push your head out for a breath with each step. If you're not comfortable with deep water, you can buy a foam buoyancy belt that will keep you afloat but allow you the movement. Some public pools in the US even have buoyancy belts you can borrow. The pools that have water aerobics classes often have a whole bunch of them for the classes that can be borrowed when classes are not in session.</p>\n\n<p>I highly recommend the pool exercises as the water adds overall pressure but also lessen the type of sharp pressure you get on land.</p>\n\n<p>Short of this, use a few pain reliving patches such as the type from Japan (green and white box) while you use the steps to do calf raises. These will help lessen the pain for you and allow you to get through your \"phase one.\" Use them sparingly and stop as soon as you're more comfortable.</p>\n"
}
] |
2016/11/14
|
[
"https://fitness.stackexchange.com/questions/32617",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24032/"
] |
32,621 |
<p><strong>Background:</strong>
I have started running regularly with a partner who has a smaller stride than I do. Because there is only so much time in the day, my partner-running workouts have replaced my normal solo-running workout. The partner-running workouts are something I would like to continue with for multiple reasons beyond fitness goals.</p>
<p><strong>Problem:</strong> My partner-running workouts last the same duration as my normal running workout (~50 mins), but because I am matching my running partner's pace, I am not getting my heart rate up into my target training zones as I would when running on my own.</p>
<p><strong>Question:</strong> I have heard tips of exaggerating motion (e.g. high knees) to increase the effort / heart rate, but I do not want to regularly practice poor form (practice makes permanent) since this is something I have started doing every other day. Is there anything else I can do to improve my own cardio benefit while running with a partner that does not require poor form?</p>
|
[
{
"answer_id": 32623,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 4,
"selected": true,
"text": "<p>Consider wearing a weight vest. To maintain a given pace with additional weight, your power output must increase, so your cardiovascular efficiency must improve. This has the unfortunate side-effect of increasing the stress on your body, especially your joints.</p>\n"
},
{
"answer_id": 32642,
"author": "Conquistador",
"author_id": 19348,
"author_profile": "https://fitness.stackexchange.com/users/19348",
"pm_score": 2,
"selected": false,
"text": "<p>You will be surprised the benefits you will gain by running slower - you'll be exclusively working your aerobic system. Unless these partner-runs are replacing any hard workouts (tempos, intervals, etc.), then you may end up doing yourself more good than you realise - on the basis that easy running provides a good base.</p>\n"
},
{
"answer_id": 34388,
"author": "Tetramino",
"author_id": 25863,
"author_profile": "https://fitness.stackexchange.com/users/25863",
"pm_score": 2,
"selected": false,
"text": "<p>You can also try running backwards or sideways, as <a href=\"http://journals.sagepub.com/doi/abs/10.2466/pms.1984.58.1.149\" rel=\"nofollow noreferrer\">this requires more energy</a>.</p>\n"
},
{
"answer_id": 34390,
"author": "Frank",
"author_id": 24487,
"author_profile": "https://fitness.stackexchange.com/users/24487",
"pm_score": 2,
"selected": false,
"text": "<p>Do what one of my running partners does with me. Run alongside me until you feel the need to \"stretch it out\" and then go sprint ahead for a bit. Then return back and run alongside. In some cases you can get close to running 1.5 times the distance (as logged by our fitness trackers).</p>\n"
}
] |
2016/11/15
|
[
"https://fitness.stackexchange.com/questions/32621",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23563/"
] |
32,628 |
<p>I just found about isometric training and wanted to try it out but from what I see you have to do bench presses,squats and deadlifts. My question is:</p>
<p>Is isometric training made for any exercise or muscle group or only for those above? And how does isometric training help us?</p>
|
[
{
"answer_id": 32629,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 3,
"selected": true,
"text": "<p><strong>Isometric versus Concentric Training</strong></p>\n\n<p>Each kind of training produces the greatest improvement when strength tests used are similar to those of training. Most improvements are observed when the test routine matches the training routine. Exercise-type specificity is supported.</p>\n\n<p>Improvement in functional (sporting) performance is the most practical criterion for comparing training effectiveness of various types of exercise, despite functional activities usually being more complex and employing additional capacities to the performance of the trained muscle groups. It appears that concentric training may be superior to static training for improving performance although more research needs to be conducted to conclusively define an answer.</p>\n\n<p><strong>Isometric versus Eccentric Training</strong></p>\n\n<p>It is unclear as to whether isometric training is superior to eccentric training in increasing isometric strength, with the majority of studies indicating no difference. One study has reported eccentric training superior for developing eccentric strength.</p>\n\n<p>There are no reports comparing the effects of the two forms of training on functional strength.</p>\n\n<p><strong>In conclusion</strong>, there seems to be a tendency that the modality of training is the modality of function you'd be improving.</p>\n\n<p>Source: Morrissey, M. C., Harman, E. A., & Johnson, M. J. (1995). Resistance training modes: Specificity and effectiveness. Medicine and Science in Sports and Exercise, 27</p>\n\n<p><strong>Anecdotally</strong> I feel the need to mention that my preferred isometric exercises revolve around smaller muscle groups, where size growth is harder to accomplish (e.g. forearms, calves). Particularly training grip strength isometrically has allowed me to increase the weight at which I need to start using wraps for deadlifts.</p>\n"
},
{
"answer_id": 32630,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Isometric exercise aka 'isometrics' are a type of strength training in which the <strong>joint angle</strong> and <strong>muscle length</strong> do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements).</p>\n<p>Isometrics are done in static positions, rather than being dynamic through a range of motion. The Plank is one of the most popular isometric exercise, as it challenges many core muscles.</p>\n<h3>Critical Analysis</h3>\n<p>Isometric exercises allow for more force generation than concentric exercises because they are not "overcoming" -- you're not actually moving the load, which affects how the cross-bridges cycle (but note that actin/myosin do still cycle during isometric contraction, in humans).</p>\n<p>Additionally, isometric muscle action is important to coaches who emphasize the triphasic model of movement because these coaches believe that movement is not eccentric -> concentric contraction, but eccentric -> isometric -> concentric. Thus, these coaches like to train the isometric component of movement.</p>\n<p>Furthermore, the Soviet system placed a lot of emphasis on explosive isometric training, again influenced by the triphasic model as well as research that demonstrated some pretty impressive improvements. There were some issues with joint angles and things but I won't get into that here.</p>\n<p>The Isometric lifting is a valuable training tool, but it should not be the focus of your training program. Instead, perform functional lifts, which closely resemble athletic movements</p>\n<hr />\n<h3>Personally/Anecdotally</h3>\n<p>I like weighted planks a lot, I feel that they have helped develop my stabilization. I also like using them for smaller muscles: forearms, traps, calves.</p>\n"
}
] |
2016/11/16
|
[
"https://fitness.stackexchange.com/questions/32628",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23220/"
] |
32,635 |
<p>I was trying to do the exercise "Leg raising" :<a href="https://i.stack.imgur.com/rr5xK.png" rel="noreferrer"><img src="https://i.stack.imgur.com/rr5xK.png" alt="enter image description here"></a></p>
<p>The problem is that : First it feels very difficult while raising my legs with a sharp lower back pain. Inaddition, during moving my legs up and down , it is very difficult for me to keep my back steady on the ground. For these two reasons, I used to put my hands under my butt, the exercise becomes easier.</p>
<p>Is it normal to feel such lower back pain ? </p>
<p>What about my unsteady back? </p>
<p>Does Anterior Pelvic tilt affect performing such exercise? </p>
<p>Is putting my hands under my butt corrupting the exercise?</p>
|
[
{
"answer_id": 32643,
"author": "John Pietrar",
"author_id": 23220,
"author_profile": "https://fitness.stackexchange.com/users/23220",
"pm_score": 2,
"selected": false,
"text": "<p>Well I see nobody wants to answer this so I will give it a try:</p>\n\n<p>1.No.It is not normal to feel back pain no matter what exercise you do.(And I experienced people saying they had the same pain you had during the same exercise but after placing their hands right they had no problems at all)</p>\n\n<p>2.Your back is unsteady because I presume you are holding your hands under your butt not under your back.Try putting your hands under your sacrum bone.</p>\n\n<p>3.Why do you think it would?</p>\n\n<p>4.Look at (2).</p>\n"
},
{
"answer_id": 32649,
"author": "BKE",
"author_id": 5752,
"author_profile": "https://fitness.stackexchange.com/users/5752",
"pm_score": 4,
"selected": true,
"text": "<p>If you feel sharp pain in the lower back, then you need to adjust the exercise.</p>\n\n<p>The reason why lying leg raises are often painful, is that the lower back gets pinched and compressed as the weight of the legs tilts the hip and pulls the lower back upwards. The main leg lifting muscle is the <a href=\"https://en.wikipedia.org/wiki/Psoas_major_muscle\" rel=\"noreferrer\">psoas major</a>, which connects your thigh bone directly to your spine. Resisting the anterior pelvic tilt in the lying leg raise is very difficult, as the forces on the hip and spine are very strong because of the leverage of the legs. </p>\n\n<p>The only way to fight those forces is bracing the abdominal muscles, those, that in a neutral position would bend the spine forward (in the opposite direction). However, most people do not have the abdominal strength to counterbalance the weight of the legs when they are lowered, a very disadvantaged position because of the leverage of the legs on the psoas (and thus, the spine).</p>\n\n<p>This is the reason why putting your hand under the back works, because it supports the back and decreases leverage. <strong>However, this is not the way I recommend approaching this exercise.</strong> It is better to gradually approach it by doing \"one-leg raises\" (with the other leg bent and supporting), making sure your abdominals are braced and the lower back is flat on the floor throughout. When you can do as many of these as you want with control, tension in the abdomen, and pain free, then progress to two leg raises, but lower them only to 60 degrees (lower back always flat on the floor), then 45 degrees, and so on. Only progress if you are completely pain free and easily in control of your legs and spine. </p>\n\n<p>Hope it helps.</p>\n"
},
{
"answer_id": 34440,
"author": "Mike-DHSc",
"author_id": 24836,
"author_profile": "https://fitness.stackexchange.com/users/24836",
"pm_score": 0,
"selected": false,
"text": "<h2><strong>Common Dangerous Core Exercises</strong></h2>\n\n<blockquote>\n <p><em>Every situp causes <strong>730 pounds (3300 N)</strong> of spinal compression forces.</em></p>\n</blockquote>\n\n<hr>\n\n<p>Research confirms <strong><em>no single core exercise challenges all of the abdominal musculature while not harming the back</em></strong>. Multiple exercises are required to strengthen the core and related muscles. </p>\n\n<p><strong><em>Unfortunately there are many inappropriate exercises unsafe for most people</em></strong>.</p>\n\n<p>These exercises does not help relieve back pain, but instead <strong>increases low-back damage</strong> because of <strong><em>high compressive forces placed on the lower spine</em></strong>:</p>\n\n<blockquote>\n <p><strong>Leg raises:</strong> Lying flat on the floor, raising your while straight. These cause <strong>even higher spine compression than sit-ups.</strong></p>\n</blockquote>\n\n<p><a href=\"https://books.google.com/books?id=mLMLFOlua3YC&pg=PA105&lpg=PA105&dq=These%20cause%20even%20higher%20spine%20compression%20than%20sit-ups&source=bl&ots=txnAzM8zZG&sig=mP0xlcBlOHxqOfecNl6sIOrX7Ec&hl=en&sa=X&ved=0ahUKEwiw5Zzmz97UAhUEcD4KHX8OAV8Q6AEITjAG\" rel=\"nofollow noreferrer\">Rehabilitation of the Spine: A Practitioner's Manual</a></p>\n"
},
{
"answer_id": 39558,
"author": "Chris ",
"author_id": 30383,
"author_profile": "https://fitness.stackexchange.com/users/30383",
"pm_score": 0,
"selected": false,
"text": "<p>One technique I use with clients who have lower back pain when performing leg lifts is to practice \"straight leg drops\". Let me describe. I bring my legs off the floor and up via bent knees. This is an \"articulation\" of the legs, as opposed to a straight leg raise. I raise each of the legs individually. (It looks like you are riding a bicyle up into the air.) Then, with my legs straight up, I flex my feet, and lower the legs down together, with straight knees. The take away, is that going down (cooperating with gravity) is much easier on your back than coming up. I have done this with literally hundreds of clients, and the great majority of people can do this without pain.</p>\n\n<p>However, I occasionally encounter someone who cannot do even this modification of the exercise without pain. So I am thankful to @BKE who points out that a person can modify the exercise still further by bending one knee, putting one foot flat on the floor and doing the straight leg drop with only one leg.</p>\n\n<p>I have a follow up question. I'm certain that my client who could not do \"straight leg drops\", as described above, has some kind of tissue damage. It isn't just a lack of abdominal strength. Anybody has ideas? Thanks.</p>\n"
}
] |
2016/11/16
|
[
"https://fitness.stackexchange.com/questions/32635",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23709/"
] |
32,638 |
<p>This question refers to pull-ups mostly, as I tend to always do a bigger number of sets of pull-ups, hoping it will increase my pulling strength. Is this, for example (where each number is a number of reps in one set)</p>
<pre><code>9/6/4/3/3/4/3/2/3/3/4/2
</code></pre>
<p>in any way better than this?</p>
<pre><code>9/6/4/3
</code></pre>
|
[
{
"answer_id": 32640,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 1,
"selected": false,
"text": "<p>With respect to the example that you provided, the additional sets might benefit you in subsequent attempts at longer sets (for example, 10/8/7), if you recover and adapt from the additional sets. The additional sets probably will increase your recovery demand, and the additional fatigue may negatively impact other exercises that require those muscles.</p>\n"
},
{
"answer_id": 32647,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": true,
"text": "<p>Volume is an independent variable that can be used to overcome the body's acclimatization to training stimulus. This is particularly useful when the exercise is done for high reps, such as with simple bodyweight work like chin-ups, pull-ups, push-ups, and dips. (More complex bodyweight work would mean gymnastic variations to increase the difficulty of the move, usually through disadvantageous leverage.)</p>\n\n<p>For example, I've found that pull-ups of 15/14/12 would stop doing anything. Increasing volume through extra sets, e.g. 15/14/12/8/8/8 or 12/12/12/10/10/10/8/5 or 1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1, helped build muscle.</p>\n"
}
] |
2016/11/16
|
[
"https://fitness.stackexchange.com/questions/32638",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/21949/"
] |
32,651 |
<p>I have been trying to get big. I can't eat too much because Im not allowed to (family problems). I'm trying to find a way to gain weight with even thhough I work out. Ive heard of intermittent fasting and protein pouders, but I'm not sure what to do. My fast metabolism is a big issue for me. I would like to know your opinions on how I should be treating myself in order to get big.
thank you</p>
|
[
{
"answer_id": 32640,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 1,
"selected": false,
"text": "<p>With respect to the example that you provided, the additional sets might benefit you in subsequent attempts at longer sets (for example, 10/8/7), if you recover and adapt from the additional sets. The additional sets probably will increase your recovery demand, and the additional fatigue may negatively impact other exercises that require those muscles.</p>\n"
},
{
"answer_id": 32647,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": true,
"text": "<p>Volume is an independent variable that can be used to overcome the body's acclimatization to training stimulus. This is particularly useful when the exercise is done for high reps, such as with simple bodyweight work like chin-ups, pull-ups, push-ups, and dips. (More complex bodyweight work would mean gymnastic variations to increase the difficulty of the move, usually through disadvantageous leverage.)</p>\n\n<p>For example, I've found that pull-ups of 15/14/12 would stop doing anything. Increasing volume through extra sets, e.g. 15/14/12/8/8/8 or 12/12/12/10/10/10/8/5 or 1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1, helped build muscle.</p>\n"
}
] |
2016/11/18
|
[
"https://fitness.stackexchange.com/questions/32651",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24058/"
] |
32,665 |
<p>I am trying to increase the range of motion in my legs. I do many different static and dynamic stretches, 5 times a week.</p>
<p>The next day I often feel mild soreness similar to DOMS. Is this a sign that I am over doing the stretching?</p>
<p>I am getting improvement in my range of motion, but I don't know if this is from days where I stretched heavy or light.</p>
|
[
{
"answer_id": 32640,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 1,
"selected": false,
"text": "<p>With respect to the example that you provided, the additional sets might benefit you in subsequent attempts at longer sets (for example, 10/8/7), if you recover and adapt from the additional sets. The additional sets probably will increase your recovery demand, and the additional fatigue may negatively impact other exercises that require those muscles.</p>\n"
},
{
"answer_id": 32647,
"author": "Dave Liepmann",
"author_id": 1771,
"author_profile": "https://fitness.stackexchange.com/users/1771",
"pm_score": 3,
"selected": true,
"text": "<p>Volume is an independent variable that can be used to overcome the body's acclimatization to training stimulus. This is particularly useful when the exercise is done for high reps, such as with simple bodyweight work like chin-ups, pull-ups, push-ups, and dips. (More complex bodyweight work would mean gymnastic variations to increase the difficulty of the move, usually through disadvantageous leverage.)</p>\n\n<p>For example, I've found that pull-ups of 15/14/12 would stop doing anything. Increasing volume through extra sets, e.g. 15/14/12/8/8/8 or 12/12/12/10/10/10/8/5 or 1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1, helped build muscle.</p>\n"
}
] |
2016/11/21
|
[
"https://fitness.stackexchange.com/questions/32665",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24083/"
] |
32,666 |
<p>I got a little excited at the gym yesterday doing barbell squats and now my legs are really sore. Not just fatigue -- sharp pain in my quads. I've done it before and I know it will take a few days to get over enough to run or cycle again.</p>
<p>I don't want to spend the next few days without any exercise -- I'd like to do some upper body resistance stuff, but I don't want to do it without doing some cardio for warm up.</p>
<p>How can I warm up without using my legs?</p>
|
[
{
"answer_id": 32667,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>It's perfectly common to warm up your upper body by simply doing upper body work.</p>\n\n<p>If you're doing bench press, for instance, let your warmup consist of 5-6 lightweight, high-repetition sets of bench press, before you jump into your working sets.</p>\n\n<p>In between these sets, I recommend some light, dynamic stretches, just to keep the blood flowing even while resting, and also to get the joints ready.</p>\n\n<p>The same applies for any compound exercise.</p>\n"
},
{
"answer_id": 32668,
"author": "Matt M",
"author_id": 12096,
"author_profile": "https://fitness.stackexchange.com/users/12096",
"pm_score": 1,
"selected": false,
"text": "<p>Also, if your gym has a heavy rope station, use that. I always find myself winded after just 30 seconds or so of vigorously using them. </p>\n"
}
] |
2016/11/21
|
[
"https://fitness.stackexchange.com/questions/32666",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24084/"
] |
32,676 |
<p>People usually say that if you eat less calories than you spend, than you'll lose mass (and this is not my objective, since I want to gain muscle, but lose fats), and if you eat more than you spend, you gain mass (and this is my current objective, but I only want to gain muscle mass, and lose fats). How much should I eat to gain muscle and lose fats? ( Considering that I work out for 1 hour about 4 times a week)</p>
|
[
{
"answer_id": 32667,
"author": "Alec",
"author_id": 8828,
"author_profile": "https://fitness.stackexchange.com/users/8828",
"pm_score": 4,
"selected": true,
"text": "<p>It's perfectly common to warm up your upper body by simply doing upper body work.</p>\n\n<p>If you're doing bench press, for instance, let your warmup consist of 5-6 lightweight, high-repetition sets of bench press, before you jump into your working sets.</p>\n\n<p>In between these sets, I recommend some light, dynamic stretches, just to keep the blood flowing even while resting, and also to get the joints ready.</p>\n\n<p>The same applies for any compound exercise.</p>\n"
},
{
"answer_id": 32668,
"author": "Matt M",
"author_id": 12096,
"author_profile": "https://fitness.stackexchange.com/users/12096",
"pm_score": 1,
"selected": false,
"text": "<p>Also, if your gym has a heavy rope station, use that. I always find myself winded after just 30 seconds or so of vigorously using them. </p>\n"
}
] |
2016/11/22
|
[
"https://fitness.stackexchange.com/questions/32676",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24097/"
] |
32,680 |
<p>I love calisthenics, but once i tried to perform a muscle and ended up with an injury in my right shoulder.</p>
<p>Is there any exercise like DeadLift that could help me to do muscle up and press handstand ?</p>
<p>More over for last 2 weeks i have started weight lifting in a gym, and now my shoulder feels better.
i have read a lot of things like to increase my strength right time is in super-compensation period (when i can lift more after recovery).
i am following 3 days full body heavy workout. </p>
|
[
{
"answer_id": 32681,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 1,
"selected": false,
"text": "<p>Muscle-ups and handstands require upper-body strength, which are best built by deadlifts, (overhead) presses, bench presses, chin-ups, and pull-ups. Muscle-ups also require some neuromuscular explosiveness, the potential for which is dominated by each person's genes.</p>\n\n<p>Muscle-ups and handstands both involve risk of <a href=\"https://en.wikipedia.org/wiki/Impingement_syndrome\" rel=\"nofollow noreferrer\">impingement</a> of the soft tissues of the shoulder between the humerus and the acromion, so take care to elevate and medially rotate your scapulae during those movements.</p>\n"
},
{
"answer_id": 33260,
"author": "mitro",
"author_id": 18502,
"author_profile": "https://fitness.stackexchange.com/users/18502",
"pm_score": 1,
"selected": false,
"text": "<p>Deadlifting, at least for me, is the king of all exercises as it involves the most amount of muscles and increases ones overall body strength.</p>\n\n<p>You also would need some sort of specialization for the execise you want to master so training those movements helps the most. Additional assistence exercises for most demanded body parts can and should be in your arsenal to see even faster results. </p>\n\n<p>I would agree on the previous answer and also would use military press, benching, and dipps would be e good match to tax the upper body part more.</p>\n\n<p>And for the impingement- simply try to touch your ears with your shoulders and keep your elbows in front, while doing military presses... a narrower grip helps here a lot.</p>\n"
},
{
"answer_id": 33264,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 3,
"selected": true,
"text": "<p>Depends on your definition of a muscle up. A gymnastic muscle up is pure raw power whereas a crossfit muscle-up has a high technique aspect (which can lead to the shoulder issues you mentioned if performed incorrectly). </p>\n\n<p>Deadlift works (almost) everything at a level but primarily works your erectors and your hamstrings while the rest of your body stabilises. The movement required for muscle up requires you to be able to complete 2 specific skills with a transfer.</p>\n\n<p>The movements you want to do are really quite difficult and take technique to do well. Deadlifts alone wont help you get there. </p>\n\n<p><strong>To train for a RMU</strong>:</p>\n\n<ol>\n<li>Ring pull-ups with false grip.</li>\n<li>Ring dips.</li>\n<li>Practice transition using a box to support feet (reduce help provided by box slowly.</li>\n</ol>\n\n<p><strong>To train for a HSPU (handstand push up)</strong>:</p>\n\n<ol>\n<li>Start with a supported hand stand (heels against a wall)</li>\n<li>Shift weight in handstand position to left and right hand</li>\n<li>Continue 2. but try to remove one hand at a time off the floor.</li>\n<li>Continue 3 but progress to shoulder taps.</li>\n<li>Attempt a HSPU but with a support and kip: With a mat for your head that is higher than your hands (higher it is the easier it will be), lower yourself into a headstand. Rest your butt against the wall and bring legs down to your chest, kick up and push up at the same time to kip yourself to the top position.</li>\n<li>Lower the mat to ground level.</li>\n<li>Remove the kip</li>\n<li>Feet off the wall at the bottom</li>\n<li>Feet completely off the wall</li>\n<li>Only let head brush the mat.</li>\n<li>Use paralettes to remove the headstand element. </li>\n</ol>\n"
},
{
"answer_id": 33292,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 1,
"selected": false,
"text": "<p>It can and will help you, but it certainly isn't necessary to do either of these movements.</p>\n\n<p>During a handstand, you use your fingers and core to stabilize, during a deadlift you strengthen your core a whole bunch, so that will help you to keep your handstand nice and straight. Once you can do a proper handstand, you can move into handstand push-ups. You might want to add in other shoulder exercises like shoulder press to get a bit more strength in the push movement.</p>\n\n<p>As for muscle-ups, it will help you a bit, in the way that you train overall strength of the body with a deadlift, but I'd say there are a lot better movements to train for a muscle-up than the deadlift, it won't contribute as much as doing dips, pull-up variations and negative muscle-ups.</p>\n\n<p>By pull-up variations I mean not only different grips, but also train for explosive pull-ups, do weighted pull-ups, do negative pull-ups. All these things will help you master the bottom part of the muscle-up.</p>\n\n<p>The top part is basically a straight bar dip, so training dips with help you with that. The negative muscle-ups will help you get used to the transition from the dip to the pull-up, try to do this as controlled as possible for mind-muscle connection.</p>\n\n<p>Please don't do a crossfit muscle-up by the way, that's just plain wrong and will only hurt you in the long run.</p>\n"
}
] |
2016/11/23
|
[
"https://fitness.stackexchange.com/questions/32680",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23962/"
] |
32,682 |
<p>It is known that you need to have good timing when eating protein, because this way you'll maximize muscle gain. But the problem is that I can only take albumin (no whey protein), and it is a slow absorption protein. So what if I take it before training? As it takes about 2 hours to be absorbed, would it be more efficient to take it before or after training??</p>
|
[
{
"answer_id": 32685,
"author": "Mat",
"author_id": 22085,
"author_profile": "https://fitness.stackexchange.com/users/22085",
"pm_score": 1,
"selected": false,
"text": "<p>Timing your protein is a theory that I've read has been debunked many times over. You'll still hear this being said from even the most seasoned lifters stuck in their ways, but ultimately it doesn't matter. The most important factor is to ensure you're consuming the proper amount of protein. </p>\n\n<p>If you're really headstrong on protein timing, then I'd say the logic seems sound that if you're taking a slow absorbing protein and you want it to start absorbing after your workout, you should take it before/during the workout to compensate. </p>\n"
},
{
"answer_id": 33175,
"author": "Rushikesh",
"author_id": 16111,
"author_profile": "https://fitness.stackexchange.com/users/16111",
"pm_score": 0,
"selected": false,
"text": "<p>Timings won't matter as long as you are taking required amount of protein, also protein is very important post workout, if you can't take whey then you can try taking plant protein post workout, you need to try out different proteins to see which protein actually suits your body.\nJust make sure your body is getting protein immediately post workout. Rest as said, timings doesn't matter </p>\n"
}
] |
2016/11/23
|
[
"https://fitness.stackexchange.com/questions/32682",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24097/"
] |
32,722 |
<p>1 kg of human fat tissue contains about <strong>7000 calories</strong>. </p>
<p>A <strong>30 minute</strong> cardio session(60-70% of max heart rate), on the other hand, can burn roughly <strong>200-400 calories</strong>.</p>
<p>Even if we count these calories as fully supplied from fat(which is far from reality), the resulting number of burnt fat is only about <strong>50 grams</strong>, meaning that <strong>to burn 1kg of pure fat, 10 hours of cardio exercises are required at minimum</strong>.</p>
<p>I'm growing more and more pessimistic about cardio exercises as I look into these numbers. Am I missing something, or are cardios just not effective?</p>
|
[
{
"answer_id": 32724,
"author": "DeeV",
"author_id": 21868,
"author_profile": "https://fitness.stackexchange.com/users/21868",
"pm_score": 4,
"selected": true,
"text": "<p>Not only that, but to burn the extra calories from cardio you have to subtract the <em>amount of calories you would burn otherwise not doing anything.</em> So really that 30 minutes of cardio only burns an extra 100-200 calories. This is also why they say <strong>diet is king</strong>. It's very easy to out-eat the calories burned from a workout. So no matter what you do, you need to get your diet in check.</p>\n\n<p>Though, there are other factors in play. A 30 minute cardio session is only 2% of your entire day. </p>\n\n<p>For one, that 30 minute cardio session will only help if you improve. So let's say you chose running for cardio. In 30 minutes you run two miles. In a couple months, you improve and get that up to three miles. Three miles = more energy spent in 30 minutes. Then you get even faster over time and get 4 miles. So now you've increased your energy expenditure in that same 30 minutes. </p>\n\n<p>Then, there's EPOC. Shortly after a workout there is a period called EPOC (Excess Post-exercise Oxygen Consumption) which is a small window where your metabolism rises slightly in order to heal the damage done during the workout. The more damaging the workout (intense), the longer the EPOC period. Steady state cardio lasts maybe a few minutes. A HIIT (High Intensity Interval Training) workout will last maybe a few hours to a day. A full-body weightlifting program could last a couple days.</p>\n"
},
{
"answer_id": 32728,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>Even if you do nothing and sit there, you are still burning calories, because your body burns calories when you breathe. You heart needs calories to pump, your cell needs calories to survive and your brain needs calories to think. </p>\n\n<p>The idea is, to consume less than what you spend, when it comes to calorie burning and losing fat. The idea of working out is to help you shed extra calories. So, don't be too concerned about if you are losing it all during a workout session or not, because you lose calories all day. Also, fat burning happens several hours after workout, because it's a slow process, not right when you workout. It's a cumulative and gradual process, and if you are working towards it, it's going to happen. </p>\n"
},
{
"answer_id": 33461,
"author": "user24831",
"author_id": 24831,
"author_profile": "https://fitness.stackexchange.com/users/24831",
"pm_score": 0,
"selected": false,
"text": "<p>The answer to your question is <em>yes, cardio is an effective means of fat-burning</em>. However, this discussion typically centers on if it's <em>more effective</em> than other means and the answer to that question is no. </p>\n\n<p>Overall studies show that a combination of proper diet, <a href=\"https://fitgalri.com/blog/strength-training-for-fat-loss\" rel=\"nofollow noreferrer\">strength training</a>, AND cardio is the most effective means of fat loss. The reason is because you cannot out exercise your diet, maintaining your muscle mass through strength training improves your metabolism and fat burning capability, and cardio helps widen your caloric deficit which is responsible for fat loss. </p>\n\n<p>A person described as a <a href=\"https://fitgalri.com/blog/cardio-bunny\" rel=\"nofollow noreferrer\">Cardio Bunny</a> is someone who dedicates a majority of their fitness lifestyle to cardio. Eventually, that person's fat loss progress plateaus because the body adapts to the workout, they lose weight, their caloric needs decrease, and therefore the same workout no longer has the same effect. Therefore, you can also think of a cardio only strategy for fat loss as an uphill climb towards your goal. </p>\n"
},
{
"answer_id": 33467,
"author": "Lomas",
"author_id": 22024,
"author_profile": "https://fitness.stackexchange.com/users/22024",
"pm_score": -1,
"selected": false,
"text": "<p>It's not that you are missing something but more that to loose weight you need to eat less, eating less is much easier than moving more (the other option).</p>\n\n<p>Treat cardio as a way to be healthy and eating less a way to loose weight.</p>\n\n<p>Doing both is great, but if your sole goal is either, do that.</p>\n"
}
] |
2016/11/29
|
[
"https://fitness.stackexchange.com/questions/32722",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24146/"
] |
32,723 |
<p>I find myself getting fairly busy to where I don't really feel like I have time to work out. As a matter of fact, I really only get sporadic exercise. The other day I had a thought that I <em>should</em> be able to give myself at least 5 minutes. Obviously I'm a little out of shape so I won't be able to press myself super hard, but the thought that I had is that I could run around the neighborhood - and especially sprinting to really get the most out of the short time.</p>
<p>Is that thought correct, or will doing a short intense exercise be worse/not as good as doing a more moderate exercise for the same period of time?</p>
<p>My main goal is just to be generally more fit. It would be nice to increase my strength (which running isn't going to help a whole lot of course), but I definitely want to not get so tired when I do physical activity.</p>
|
[
{
"answer_id": 32733,
"author": "K.Rahul Mohideen",
"author_id": 24147,
"author_profile": "https://fitness.stackexchange.com/users/24147",
"pm_score": 1,
"selected": false,
"text": "<p>down vote\nYour thought process is right. Doing high-intensity workouts will force your body into EPOC(Excessive Post-exercise Oxygen Consumption) where your body is burning fat even hours after your workout. There are many types of HIIT programs that you can follow. One of them is sprinting for a certain amount of time, let's say 20 seconds and slow jogging for 10 seconds. Repeat this for 5-10 times. For higher difficulties, you can increase the intervals or the number of times. If you want to stay indoors, you can experiment and create your workout routine with different combinations of sit-ups, burpees, jumping jacks, push-ups, squats,etc. The idea is to get your heart pounding and keeping it there for the whole workout.</p>\n"
},
{
"answer_id": 32768,
"author": "Kirby225",
"author_id": 23637,
"author_profile": "https://fitness.stackexchange.com/users/23637",
"pm_score": 3,
"selected": true,
"text": "<p>Think about what five minutes could possibly yield in conditioning. Obviously you have to issue a challenge to your heart and lungs walking isn't going to help you. </p>\n\n<p>Suppose you did the opposite of walking. Suppose you did wind sprints for five minutes, that is, you ran 40 meters in one direction <em>as fast as you can- a full out sprint every step of the way</em>, then immediately turned around and did it again in the opposite direction. </p>\n\n<p>What you would find is you couldn't do it for five minutes. In fact, no-one can because <em>as hard as you can</em> exercise is shorthand for anaerobic and no one's body can process the waste products of anaerobic exercise fast enough to keep the body working anaerobically for five minutes. The result is, you stop and your heart and lungs are working as hard as they can. </p>\n\n<p>So now you have a formula for working out <em>hard</em> in five minutes. No doubt your conditioning will improve over what it is now, the thing is, it's not clear it would improve as much as if you were able to dedicate 20 minutes or hard exercise interspersed with lower intensity exercise. 20 minutes 3 times a week is the minimum of time usually cited as needed for progressive improvement of your heart and lung capacity and efficiency. </p>\n\n<p>Under that assumption, repeated runs at achieving the impossible- a full 5 minutes of continuous wind sprints- would not be as effective for conditioning. That said, I am not aware of any researchers who have investigated the effects of a such specific and limited regime.</p>\n\n<p>You can get in a completely challenging (to say the least) workout in five minutes. Whether it's a workout that will lead to progressively increased fitness and if so, what that fitness might yield in terms of capacity and endurance outside of doing wind sprints, I am not sure. I am not advising you to do this (consult your doctor), I am merely pointing out that 5 minutes is actually plenty of time to give your heart and lungs a real workout. </p>\n\n<p>Something to think about. </p>\n"
}
] |
2016/11/29
|
[
"https://fitness.stackexchange.com/questions/32723",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/16648/"
] |
32,751 |
<p><strong>QUESTION: what percentage of calories from protein, carbs, and fat do I need in my diet to remain in a caloric deficit and in a state of positive nitrogen balance?</strong></p>
<p>See: <a href="https://www.youtube.com/watch?v=Bz3AG-oCXTE&t=394s" rel="nofollow noreferrer">https://www.youtube.com/watch?v=Bz3AG-oCXTE&t=394s</a></p>
<p>I'm just starting to exercise regularly (mostly focused on HIIT) and diet properly. Soon, I'd like to focus on also building muscle. As I still have a lot of fat to shed (I'm 5'11", 213 lbs / 96.6 kgs), I believe I need to remain in a caloric deficit. And in order to help my muscle building efforts, it seems that I need to be in a state of positive nitrogen balance.</p>
<p>Per <a href="http://www.bodybuilding.com/fun/drobson75.htm" rel="nofollow noreferrer">http://www.bodybuilding.com/fun/drobson75.htm</a>, I think I need at least 1.7 grams (maybe even up to 3.5 grams) of protein per kilogram of body weight per day. On the low end, that means I need <em>at least 96.6 kgs x 1.7 grams/kg = 164 grams of protein per day</em>. In calories, that's:</p>
<pre><code> 164 grams of protein
x 4 calories per gram of protein
------
= 656 calories from protein
</code></pre>
<p>I have a budget of 1,780 calories per day to remain in a caloric deficit and lose up to 2 lbs per week. So about 37% of my calories should come from protein. I have 63% to split between carbohydrates and fat -- and I'm not sure how to do it.</p>
<p>UPDATE: <a href="http://www.bodybuilding.com/fun/mhptrans6.htm" rel="nofollow noreferrer">http://www.bodybuilding.com/fun/mhptrans6.htm</a> seems to suggest 45% carbohydrates, 35% proteins, 20% fats. Is this right? Would I achieve positive nitrogen balance with this ratio?</p>
|
[
{
"answer_id": 32760,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Nitrogen Balance is just how you measure overall nitrogen accumulation, which is a pretty reliable indicator of muscle growth; positive NB is more amino acids staying on your body than pissed out (muscle growth) and negative NB is the opposite.</p>\n<p>According to the International Society of Sports Nutrition, a protein intakes of 1.4-2.0 g/kg of bodyweight (0.6-0.9g/lb of bodyweight) for physically active individuals is not only safe, but may improve the training adaptations to exercise training. [1]. The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine also support high protein intake for active individuals [2] in the range of 1.2-1.7 g/kg of bodyweight (0.5-0.8 g/lb of bodyweight).</p>\n<p>The reasons for the above tend to be increased leucine oxidation (a marker for amino acids being used for fuel, by being turned into glucose) that requires a higher intake of amino acids to negate and <strong>preserve nitrogen balance</strong>. [3][1] Additionally, increasing protein intake above the previously defined RDA 'daily allowance' will increase protein synthesis and, at levels higher than double this total, decrease protein breakdown. [4] Increased muscular hypertrophy is seen as beneficial to sports performance.</p>\n<ul>\n<li>[1]: Campbell B, et al International Society of Sports Nutrition position stand: protein and exercise . J Int Soc Sports Nutr. (2007)</li>\n<li>[2]: Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association; Dietetians of Canada; American College of Sports Medicine Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance . J Am Diet Assoc. (2009)</li>\n<li>[3]: Wilson J, Wilson GJ Contemporary issues in protein requirements and consumption for resistance trained athletes . J Int Soc Sports Nutr. (2006)</li>\n<li>[4]: Jeevanandam M, et al Influence of increasing dietary intake on whole body protein kinetics in normal man . Clin Nutr. (1986)</li>\n</ul>\n<p>Source: Examine.com</p>\n<hr />\n<h1>However....</h1>\n<p>You are massively over-thinking your food. As a beginner to weightlifting you will lose fat and gain muscle during a calorie deficit. However, as you progress past "beginner" and linear progressions no longer work for you, you should re-evaluate your diet and consider eating at a maintenance calories (if you want to maintain) or at a 'bulk' (surplus calories).</p>\n<p>Option's are divided as to the "optimal" macro-nutritional breakdown and current advice does not go into finer detail because only you know your body and how it is feeling and so only you can plan your dietary needs accordingly.</p>\n<p>For example, I went hard last week at crossfit and so I ate more this weekend to give me some fuel and protein to recover.</p>\n<p>In terms of splitting up fat and carbs, just split however you want. More carbs will give you more energy but less overall food in your mouth.</p>\n"
},
{
"answer_id": 32783,
"author": "Matt Goodman",
"author_id": 24213,
"author_profile": "https://fitness.stackexchange.com/users/24213",
"pm_score": 0,
"selected": false,
"text": "<p>Positive nitrogen balance is an indicator of you being in an anabolic state, meaning you are synthesising protein.This is only an indication of what the protein in your body is being utilised for.</p>\n\n<p>If you are taking on too little carbohydrate, your body will utilise both protein and fat for energy; resulting in negative nitrogen balance. You are then likely to be in a state of catabolism, meaning you could be losing lean mass.</p>\n\n<p>For strength training athletes, 2g protein per kg of body mass is a good starting point for protein synthesis. Any intake above 2.4kg body mass is considered to be of little benefit for gains in muscle mass.</p>\n\n<p>Both carbohydrate and protein will add 4kcal per gram to your diet, fat will add 9kcal per gram.</p>\n\n<p>Good fats are essential in your diet but are costly in terms of energy, aim to keep total fat below 20% of total energy allowance; aim for monounsaturated and polyunsaturated fat sources, avoid saturated and trans-fats.</p>\n\n<p>Focus on the intake of complex carbohydrates i.e brown rice as opposed to simple carbohydrate i.e. white bread. Read about glycaemic index/glycaemic load and how it relates to exercise. Timings for the intake of different types of carbohydrate will make a huge difference to outcomes. If you time carbohydrate intake effectively, you can worry less about anabolic windows post workout.</p>\n\n<p>As a rule of thumb 3500kcal is equal to one pound fat. Aim to lose between 1 and 2lbs per week when stripping, any more and you will likely sacrifice lean mass. Be patient, it pays to be conservative.</p>\n\n<p><strong>REMEMBER:</strong> protein is expensive fuel, train smart.\nFocus on building a good feedback loop: record what you eat, and your training outcomes. Tweak ratios for what works for you, there are no hard and fast rules and good science will lead you where you want to go. The above are good starting points.</p>\n"
}
] |
2016/12/02
|
[
"https://fitness.stackexchange.com/questions/32751",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23294/"
] |
32,753 |
<p>My hearing is sensitive to high blood pressure, so I am interested in the blood pressure of the head.<br>
May it be the type of excercise, circumstances or anything, I am interested.</p>
|
[
{
"answer_id": 32760,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Nitrogen Balance is just how you measure overall nitrogen accumulation, which is a pretty reliable indicator of muscle growth; positive NB is more amino acids staying on your body than pissed out (muscle growth) and negative NB is the opposite.</p>\n<p>According to the International Society of Sports Nutrition, a protein intakes of 1.4-2.0 g/kg of bodyweight (0.6-0.9g/lb of bodyweight) for physically active individuals is not only safe, but may improve the training adaptations to exercise training. [1]. The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine also support high protein intake for active individuals [2] in the range of 1.2-1.7 g/kg of bodyweight (0.5-0.8 g/lb of bodyweight).</p>\n<p>The reasons for the above tend to be increased leucine oxidation (a marker for amino acids being used for fuel, by being turned into glucose) that requires a higher intake of amino acids to negate and <strong>preserve nitrogen balance</strong>. [3][1] Additionally, increasing protein intake above the previously defined RDA 'daily allowance' will increase protein synthesis and, at levels higher than double this total, decrease protein breakdown. [4] Increased muscular hypertrophy is seen as beneficial to sports performance.</p>\n<ul>\n<li>[1]: Campbell B, et al International Society of Sports Nutrition position stand: protein and exercise . J Int Soc Sports Nutr. (2007)</li>\n<li>[2]: Rodriguez NR, DiMarco NM, Langley S; American Dietetic Association; Dietetians of Canada; American College of Sports Medicine Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance . J Am Diet Assoc. (2009)</li>\n<li>[3]: Wilson J, Wilson GJ Contemporary issues in protein requirements and consumption for resistance trained athletes . J Int Soc Sports Nutr. (2006)</li>\n<li>[4]: Jeevanandam M, et al Influence of increasing dietary intake on whole body protein kinetics in normal man . Clin Nutr. (1986)</li>\n</ul>\n<p>Source: Examine.com</p>\n<hr />\n<h1>However....</h1>\n<p>You are massively over-thinking your food. As a beginner to weightlifting you will lose fat and gain muscle during a calorie deficit. However, as you progress past "beginner" and linear progressions no longer work for you, you should re-evaluate your diet and consider eating at a maintenance calories (if you want to maintain) or at a 'bulk' (surplus calories).</p>\n<p>Option's are divided as to the "optimal" macro-nutritional breakdown and current advice does not go into finer detail because only you know your body and how it is feeling and so only you can plan your dietary needs accordingly.</p>\n<p>For example, I went hard last week at crossfit and so I ate more this weekend to give me some fuel and protein to recover.</p>\n<p>In terms of splitting up fat and carbs, just split however you want. More carbs will give you more energy but less overall food in your mouth.</p>\n"
},
{
"answer_id": 32783,
"author": "Matt Goodman",
"author_id": 24213,
"author_profile": "https://fitness.stackexchange.com/users/24213",
"pm_score": 0,
"selected": false,
"text": "<p>Positive nitrogen balance is an indicator of you being in an anabolic state, meaning you are synthesising protein.This is only an indication of what the protein in your body is being utilised for.</p>\n\n<p>If you are taking on too little carbohydrate, your body will utilise both protein and fat for energy; resulting in negative nitrogen balance. You are then likely to be in a state of catabolism, meaning you could be losing lean mass.</p>\n\n<p>For strength training athletes, 2g protein per kg of body mass is a good starting point for protein synthesis. Any intake above 2.4kg body mass is considered to be of little benefit for gains in muscle mass.</p>\n\n<p>Both carbohydrate and protein will add 4kcal per gram to your diet, fat will add 9kcal per gram.</p>\n\n<p>Good fats are essential in your diet but are costly in terms of energy, aim to keep total fat below 20% of total energy allowance; aim for monounsaturated and polyunsaturated fat sources, avoid saturated and trans-fats.</p>\n\n<p>Focus on the intake of complex carbohydrates i.e brown rice as opposed to simple carbohydrate i.e. white bread. Read about glycaemic index/glycaemic load and how it relates to exercise. Timings for the intake of different types of carbohydrate will make a huge difference to outcomes. If you time carbohydrate intake effectively, you can worry less about anabolic windows post workout.</p>\n\n<p>As a rule of thumb 3500kcal is equal to one pound fat. Aim to lose between 1 and 2lbs per week when stripping, any more and you will likely sacrifice lean mass. Be patient, it pays to be conservative.</p>\n\n<p><strong>REMEMBER:</strong> protein is expensive fuel, train smart.\nFocus on building a good feedback loop: record what you eat, and your training outcomes. Tweak ratios for what works for you, there are no hard and fast rules and good science will lead you where you want to go. The above are good starting points.</p>\n"
}
] |
2016/12/02
|
[
"https://fitness.stackexchange.com/questions/32753",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24183/"
] |
32,780 |
<p>Whenever I go to a gym to train I get really nervous because I feel as though people are looking at me or that they think I look stupid. It just really makes me not want to go to the gym at all and I lose motivation, any pointers?</p>
|
[
{
"answer_id": 32781,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 4,
"selected": true,
"text": "<p>I'll be honest. When I am working out at the gym I <strong>do</strong> look around at other people doing their workouts. I mentally-applaud the new people I haven't seen before, especially if there is someone who is just starting what is obviously 5x5 or Starting Strength programs. I also mentally-cuss those who are ego lifting (or generally being annoying/disrespectful) or doing <strong>dangerous</strong> exercises.</p>\n<p>The reality of it is that nearly-everyone at the gym started at one point like you. They all started with the bar and had their sticking points and failed reps. Most people will occasionally glance around between sets but don't really care what you are doing unless its dangerous.</p>\n<hr />\n<h1>Actual Advice</h1>\n<p>Start by going on the cardio machines to get comfortable at the gym, in the environment and if you go regularly you will see the regulars.</p>\n<p>After you are comfortable with being in the gym then go do machines. They are easily shared with other people and its hard to get them wrong (as long as you follow the guide on the side of the machine).</p>\n<p>After that, add barbell movements. Most people start with bench press because everyone wants that sick upper-body. I'd suggest squats (but I'm biased).</p>\n<p>Eventually move to mainly or completely barbell/dumbbell workouts. Pick up 5x5 Stronglifts or Starting Strength. Watch youtube for guides on how to perform lifts like low-bar squat, front squat, deadlift, clean, whatever.</p>\n<h3>Things that people will stare at you for doing:</h3>\n<ul>\n<li><strong>Crossfit WOD in a commercial gym</strong>: There isn't much space and everyone needs to share equipment. The kipping pull-ups also look odd, just go to a Crossfit box and do it there.</li>\n<li><strong>Hoarding dumbbells</strong>: You aren't Gollum, take only the dumbbells you need. You don't need 5 different pairs at all times.</li>\n<li><strong>Dangerous movements</strong>: Anything that involves throwing free-weights around. Using the machines how they were not intended, swinging wildly. This does not mean "dangerous" movements like behind-the-neck press, its stuff like bosu-ball-barbell-squat (apparently that's a thing).</li>\n<li><strong>Ego lifting</strong>: Everyone started with lifting just the bar (except deadlift), no-one is impressed with you celebrating "achieving" a 315lb bench press for all of 2 inches of movement.</li>\n<li><strong>Grunting like a gorilla</strong>: Great, you are lifting heavy weight. I can see that. I know its heavy. Making some noise on a rep to help is good and deep breathing is helpful to lifting but no-one needs to hear your every-rep-grunts as you bash out your 4th set of 20lb dumbbell curls.</li>\n<li><strong>Not clearing up after yourself</strong>: Put your weights away, I don't care if your house is a mess, put your dam weights back in the storage provided.</li>\n<li><strong>Getting in peoples personal space while lifting</strong>: If you get waaaay too close to me while i'm over-head pressing or (god help you) push past the bar I am lifting then you best be ready to apologise like a 10-yr old who ate all the chocolate from the jar and got caught. Just wait till they finish their set the move past.</li>\n<li><strong>Stinking the place out:</strong> Sweating during exercise is common, and it a gym it's expected. However, have some self-respect and <strong>use deodorant</strong> and <strong>wear fresh gym clothes</strong>. Seeing regulars in the same, smelly, sweat-crusted gym gear every day makes me want to puke. I have reported people to management for hygiene as I genuinely felt sick and they regularly and obviously made no effort to combat it (same clothes, not wiping down machines, no deodorant).</li>\n<li><strong>Spitting</strong>: If you spit, I am going to give you stink eye, tell you to clean that shit up and then report you to management as I leave. Generally, in life: spitting makes you look disrespectful, don't do it.</li>\n<li><strong>Men: Wearing Skin-tight Lyrca Leggings</strong>: You NEVER look good in this, everyone <strong>will</strong> end up looking at your junk. If that is the effect you are going for then please seek mental help. If you want to wear them, stick some shorts over the top.</li>\n</ul>\n<h2>Things that people really don't care about:</h2>\n<ul>\n<li><strong>Reduced Range-of-movement Lifts</strong>: This is not ego-lifting but can appear as such. I noticed that a regular was doing 1/4 squats one week with a LOT more weight that he usually lifts. I asked him about it and he said it was to help with his lockout and walk-out. I tried that method to help with mine and my max squat went up and I felt stronger in lockout. Reduced ROM means you can focus on a specific part of a lift. As a newbie, you don't need to worry about this just yet though.</li>\n<li><strong>The fact you are small</strong>: Everyone started somewhere with just the bar, even that massive guy. I have much more respect for people that do that I do people who don't do any exercise.</li>\n<li><strong>You struggling to lift what is "low" weight</strong>: As above, struggling is part of becoming stronger.</li>\n<li><strong>You sweating a lot</strong>: Sucks for you, if you are one of those people who sweats buckets during exercise. But provided you carry a towel, wear fresh clothes each time and wipe down machines you use, no one should really care. Most gyms have paper towels for you to wipe down the equipment with.</li>\n<li><strong>Making some noise on maximal lifts</strong>: If I'm doing a PR or a set with burnout-reps or with drop-sets then I personally find it helps to make a small noise as I grind through a final rep. I don't do this often but it works for me. People will look at you if you start making noises and people will judge the noise you make. But as this is usually a 1-off, most don't really care.</li>\n</ul>\n<p>You really are not that interesting, go to the gym, have fun, get strong.</p>\n"
},
{
"answer_id": 32787,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 1,
"selected": false,
"text": "<p>First of all, don't care about what others think. Secondly, don't care about others think. As JJosaur has brilliantly stated, they all started at one point. So, if they are 10 years experienced in lifting or have a lot of experience in what they do, they will surely appreciate what you are doing. Contrary to what most beginners believe, experienced lifters/athletes at gym are always humble and helping. I can tell from my experience, when I begun lifting, there were always people who walked down to me to tell me what I was doing wrong, and helped me with my form and shared valuable tips. I may not be 100% correct as everyone is different the way they think, but you'd hardly meet anyone who'd laugh at you.</p>\n\n<p>So, no matter if you are doing kick-boxing, weight lifting, running or whatever, just seek help if you have a complex. It's all in the mind. Go for a trainer, train, and get better everyday. That's the goal. Once you gain enough confidence, carry that attitude to other aspects of your life. The path to fitness is an amazing things. It's more of a mental struggle than physical. Once you overcome the obstacles, the rewards are quite sweet. Your way of thinking, lifestyle, confidence and many other things will change for the good. How? There's no magic to it. You have to keep doing it.</p>\n"
}
] |
2016/12/06
|
[
"https://fitness.stackexchange.com/questions/32780",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24211/"
] |
32,793 |
<p>I moved recently and the gym here doesnt have a free standing squat rack. Instead it has one of these racks with rails</p>
<p><a href="http://cdn2.hubspot.net/hub/354582/file-499385451-jpg/images/Equipment/About_-_Equipment.Smith_Machine.jpg?t=1400007711933" rel="nofollow noreferrer">http://cdn2.hubspot.net/hub/354582/file-499385451-jpg/images/Equipment/About_-_Equipment.Smith_Machine.jpg?t=1400007711933</a></p>
<p>I can feel my legs/glutes working but clearly it is not the same. The rails restrict the range of motion so I dont feel the full body workout Im used to. The muscles that would normally attempt to stabilize and hold the bar are not activated.</p>
<p>I have been doing squats mostly since it has helped strengthen supporting muscles and helped me deal with lower back pain.</p>
<p>I'm not sure if I should continue using it. Any thoughts?</p>
|
[
{
"answer_id": 32796,
"author": "Christian Conti-Vock",
"author_id": 20213,
"author_profile": "https://fitness.stackexchange.com/users/20213",
"pm_score": 1,
"selected": false,
"text": "<p>Yes, the squat-like exercises that the Smith machine facilitates are less beneficial to the development of balance and strength than barbell squats. Don't waste your time with the Smith machine.</p>\n"
},
{
"answer_id": 32799,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 3,
"selected": true,
"text": "<p>Unlike CCCV, I would not summarily dismiss using the Smith Machine with the assumption that one does not work as hard while using the machine. Granted, there is a restricted range of motion, but, that does <strong>not</strong> totally remove any potential benefits from using this machine. And, while I'm not trying to imply you should substitute machine squats for free standing squats, I am saying that machine squats can provide an effective leg work out. </p>\n\n<p>In a 2009 study, <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/19855308\" rel=\"nofollow noreferrer\">A comparison of free weight squat to Smith machine squat using electromyography</a>, researchers measured the activity of several muscles during the study: <em>tibialis anterior, gastrocnemius, vastus medialis, vastus lateralis, biceps femoris, lumbar erector spinae, and rectus abdominus</em>. </p>\n\n<blockquote>\n <p>“Electromyographic activity was significantly higher by 34, 26, and 49\n in the gastrocnemius, biceps femoris, and vastus medialis,\n respectively, during the free weight squat compared to the Smith\n machine squat (p < 0.05). <strong>There were no significant differences\n between free weight and Smith machine squat for any of the other\n muscles</strong>; however, the EMG averaged over all muscles during the free\n weight squat was 43% higher when compared to the Smith machine squat\n (p < 0.05). The free weight squat may be more beneficial than the\n Smith machine squat for individuals who are looking to strengthen\n plantar flexors, knee flexors, and knee extensors. “</p>\n</blockquote>\n\n<p>(my <strong>emphasis</strong>)</p>\n\n<p>While the free squat is arguably the better movement, the study results do <strong>not</strong> imply that there is no benefit to performing machine squats. It simply says that for some muscles, free squats are better. </p>\n\n<p>Machines do have a place in training, but, are often dismissed based solely on perpetuated opinions. Rather than dismissing a machine outright, I would suggest using them on those occasions when a piece of equipment is not available, you don't have a spotter, or, simply to switch things up to keep the training fresh.</p>\n\n<p>As for the different feel to machine squats, there are many variations of the squat (eg. split squat) that can be performed to provide an effective workout. And, if you're dealing with lower back pain, machine squats can provide a sense of security because the movement <strong>is</strong> restricted and there's less likelihood that you'll injure yourself further.</p>\n"
}
] |
2016/12/07
|
[
"https://fitness.stackexchange.com/questions/32793",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/7267/"
] |
32,794 |
<p>I've looked around elsewhere on the site, and other articles online, but I cannot seem to find anything to confirm either way.</p>
<p>I've always been a sporty person, playing different sports regularly as well as watching them. As recently as a year ago, I was able to eat large meals, the sorts of ones that come on a plate big enough to stretch 2 seats at a restaurant table, and that you get for free if you get through the full thing. I was working out a few times a week, playing football, running etc and staying slim.</p>
<p>However, I now struggle to eat large quantities and even some just above average sized meals now, and the only real change is that I play less football, but workout and run more regularly and more intensely. </p>
<p>Does this have something to do with the loss of appetite or why I feel full a lot faster than before?</p>
<p>Even my other half has noticed a difference from when I've taken her out for dinner. </p>
<p>I love eating and working out, so this is a bit of rock and a hard place for me!</p>
|
[
{
"answer_id": 32922,
"author": "Jayraj Srikriti Naidu",
"author_id": 23387,
"author_profile": "https://fitness.stackexchange.com/users/23387",
"pm_score": 0,
"selected": false,
"text": "<p>Getting stressed may affect your diet. It also depends on the type of diet . If you are eating a highly protein rich diet then you may not feel that hungry. Perhaps you are not enjoying your food. Try new dishes new cuisine. However try to avoid stress and enjoy life. Remember the good memories you've had in your past while you eat or watch tv. You will be shocked by your Real appetite. Engage your partner in an interesting conversation about her interests you will not only enjoy your meal but also develop better bonding with her. Try to forget work while eating. This is bound to help. Else consult your doctor. Check ypur weight. Maybe you wrte just overloading ypur stomach earlier. With age that is as you near 45 your metabolism tends to slow down. I am sure you will be able to get over this problem. </p>\n"
},
{
"answer_id": 34655,
"author": "Mike-DHSc",
"author_id": 24836,
"author_profile": "https://fitness.stackexchange.com/users/24836",
"pm_score": 2,
"selected": false,
"text": "<blockquote>\n <p><strong>Intense Exercises Influence on Appetite Regulating Hormones.</strong><br>\n <em>(especially aerobic)</em></p>\n</blockquote>\n\n<p>The following hormones play a role in appetite regulation. These hormonal effects can be seen after acute exercise and are also associated with long-term appetite changes.</p>\n\n<hr>\n\n<h2>Hormone Release: <em>Increases</em></h2>\n\n<p><strong>GLP-1:</strong> Delays the speed of digesting food (kind of like fiber reduces sugar spikes). GLP-1 reduces the speed of glucose intake.</p>\n\n<p><strong>PYY:</strong> \nA hormone released after eating, it inhibits gastric motility and increases water and electrolyte absorption in the colon. When released it reduces appetite.</p>\n\n<p><strong>Pancreatic Polypeptide (PP)</strong>: Is a gut hormone released in response to ingestion of food. Plasma PP has been associated with decreased appetite and food intake.</p>\n\n<hr>\n\n<h2>Hormone Release: <em>Decreases</em></h2>\n\n<p><strong>Ghrelin:</strong> is a fast-acting hormone, when released it play major role in meal initiation.</p>\n\n<hr>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/24174308\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/24174308</a><br>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/17212793\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/17212793</a><br>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/12915697\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/12915697</a></p>\n"
}
] |
2016/12/07
|
[
"https://fitness.stackexchange.com/questions/32794",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24221/"
] |
32,806 |
<p>What would be a good progression to transition from where I am currently: Horizontal Ring Row and Ring Dip to a full ring muscle up (As opposed to a bar muscleup, which is an entirely different focus/movement)?</p>
<p>This question is unique as it only focuses on the progression required for a ring-specific muscle up. Other questions here considered bars.</p>
<p>Previous answers can be summarised to:
- Practice the transition (what transition? What are the cues/movements?)
- Develop strength (I am plenty strong for them).</p>
<p>No-one yet has explained the technique.</p>
|
[
{
"answer_id": 36106,
"author": "MJB",
"author_id": 20039,
"author_profile": "https://fitness.stackexchange.com/users/20039",
"pm_score": 2,
"selected": true,
"text": "<p>You will need to learn a few things.</p>\n\n<p>First of all; <strong>are you holding the rings correctly?</strong> Using a false grip makes a ring muscle up easier, see these images of false grip.</p>\n\n<p><a href=\"https://i.stack.imgur.com/SHmif.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/SHmif.jpg\" alt=\"enter image description here\"></a>\n<a href=\"https://i.stack.imgur.com/u1URp.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/u1URp.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>Secondly; <strong>you need to practice the transition movement.</strong> You'll need to create some sort of momentum to get your first muscle up done. After that you can start to perfect the movement and use less and less momentum until you can do a strict muscle up.</p>\n\n<p>You have different variations, <strong>some people use a swing</strong> (<em>note that the person isn't holding the rings correctly in this image</em>):</p>\n\n<p><a href=\"https://i.stack.imgur.com/c7ien.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/c7ien.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>Whilest others <strong>turn the rings inward</strong> in other to make the movement easier:</p>\n\n<p><a href=\"https://i.stack.imgur.com/Ngm6E.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Ngm6E.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><strong>My advice:</strong> Try the second technique. It is simply the better way. While the first technique might be easier and get you your muscle up faster, you're also at risk of getting injuries because of the uncontrolled movements you are doing. Even if you use the first technique to get to your first muscle up, you want to work towards a more controlled muscle up.</p>\n\n<p>I hope it helps. If you have any further questions let me know!</p>\n"
},
{
"answer_id": 36115,
"author": "michael",
"author_id": 939,
"author_profile": "https://fitness.stackexchange.com/users/939",
"pm_score": 0,
"selected": false,
"text": "<p>If you have access to cable pulls, you can do one arm cable pulls from overhead all the way down to your side, simulating the full muscle-up movement (you may need to sit). This is a great option because it allows the same sort of progressions you would use with other weightlifting, such as 5 sets of 5, rather than trying the max effort it takes most people to do a single muscle-up. By increasing the weight over time, combined with the false grip described in many other places, you will be able to build to a \"strict\" muscle up with no swing.</p>\n\n<p>Strength is not necessary though, for kipping muscle up, given the proper technique. When you train on the rings, the purpose of the swing is to raise your center of mass before rotating around it. If you can swing high enough (hips to the hands) and time your rotation correctly (the kip), you can raise yourself to the top of the rings almost effortlessly.</p>\n\n<p>Combining some strength with a decent kip is your best bet rather than having either part be flawless.</p>\n"
}
] |
2016/12/08
|
[
"https://fitness.stackexchange.com/questions/32806",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/19738/"
] |
32,828 |
<h1>N.B This is an attempt at a <a href="https://stackoverflow.blog/2010/11/qa-is-hard-lets-go-shopping/">good shopping question</a>.</h1>
<p>Please provide feedback in the comments rather than voting to close straight away.</p>
<p>I've seen a lot of 'Top 10' lists, as well as amazon reviews, and I've looked over the questions in <a href="/questions/tagged/tracking" class="post-tag" title="show questions tagged 'tracking'" rel="tag">tracking</a> and <a href="/questions/tagged/app" class="post-tag" title="show questions tagged 'app'" rel="tag">app</a>, but I've yet to come across a useful website or tool for figuring out which Activity tracker is best suited to me?</p>
<p>The closest I've found is <a href="https://www.dcrainmaker.com/2016/11/winter-sports-recommendations.html#dont-forget-the-comparison-tool" rel="nofollow noreferrer">this one</a>, but it lacks details like sleep tracking and other 'features' (app compatibility, HR monitor, VO2 etc.) I feel I'd want in an activity tracker.</p>
<p>Is there a tool like this?</p>
|
[
{
"answer_id": 32853,
"author": "DonO",
"author_id": 23321,
"author_profile": "https://fitness.stackexchange.com/users/23321",
"pm_score": -1,
"selected": false,
"text": "<p>I have had Fitbit before. Then I got a Microsoft Band 2 and I feel that it is much better in terms of hardware, software, data, and data visualization. Too bad they don't make it anymore but this fitness tracker is excellent. If it is not on your list at least check it out there is so much it can do compared to other fitness trackers.</p>\n\n<p>On the negatives side its software is currently missing calorie intake tracking.</p>\n"
},
{
"answer_id": 32881,
"author": "JohnP",
"author_id": 3736,
"author_profile": "https://fitness.stackexchange.com/users/3736",
"pm_score": 3,
"selected": true,
"text": "<p>I don't believe that you are going to find a better resource than you have already noted in your answer, for DC Rainmakers blog. His site is fairly comprehensive and non partisan (i.e. he doesn't make money from the manufacturers for ads or shill evaluations). If you don't find it on his site, you probably aren't going to find it. I personally am not aware of any site where you put in your \"desired features\" and it spits out models.</p>\n\n<p>What you can do, is work from the rarest feature that you want (i.e. the feature that is on the fewest activity trackers), and that gets you your narrowest list. From there, you can check the other features of the tracker, and see which one(s) come the closest.</p>\n"
},
{
"answer_id": 36864,
"author": "Michał Zaborowski",
"author_id": 20149,
"author_profile": "https://fitness.stackexchange.com/users/20149",
"pm_score": 0,
"selected": false,
"text": "<p>I'm using Garmin's Vivosmart HR band. HR monitor is very accurate. Steps are calculated a bit silly, as well as floors. Looks like band is prepared for runners, so if you spend more time at the gym - there are better options. I know, there is new version of this band, with VO2 metering, but that is quite questionable to me. They have all the data somewhere in the cloud, so I can see what they show. </p>\n\n<p>I'll look for something with Android, or Tizen - or better to say - system that can be extended. I can do that for my own, but also I can use software provided by others. That way, I can better track different aspects of my training - like breaks between sets. Also I can have that data for my own. </p>\n"
}
] |
2016/12/10
|
[
"https://fitness.stackexchange.com/questions/32828",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/10007/"
] |
32,833 |
<p>Do I eliminate certain movement from my routine, no matter what? Right now, I raise a weight overhead, crunch with a weight, and do ballistic movements. I do not feel they harm me. Are these a recipe for injuries, even with proper form? </p>
|
[
{
"answer_id": 32835,
"author": "xCodeZone",
"author_id": 23369,
"author_profile": "https://fitness.stackexchange.com/users/23369",
"pm_score": 0,
"selected": false,
"text": "<p>With proper form? Yes, they may lead to injuries, if you are attempting to lift more than what your body is capable of, or doing explosive movements without proper stretching and warmup. Everyone is different and the way our bodies respond to different exercises differ from person to person.</p>\n\n<p>To prevent injuries, we need to keep in mind how much we are loading ourselves. Loading should be done progressively, and with proper care. If I want to overload 100lbs more in a week as a beginner, then I'm just asking for injuries, no matter how good my form is. Also, regarding explosive moments, yes, injuries may happen if not done under correct supervision. The problem with explosive movements is, sometimes it throws the form out of the window. We just get carried away and call injuries in. Does that mean we should give everything up? No, the idea is to make our bodies able enough to handle those. With nutrition, rest, and taking it easy, and doing things progressively. When our muscles and tendons are strong enough, they can withstand the explosiveness, but don't forget to warm then up with light movements and do enough stretching to make them prepared for what coming next. </p>\n"
},
{
"answer_id": 32856,
"author": "Tim Begley",
"author_id": 24259,
"author_profile": "https://fitness.stackexchange.com/users/24259",
"pm_score": 1,
"selected": false,
"text": "<p>Yes, some movements are unsafe. Not every person will get injured but there are exercises and activities that have higher injury rates. Specifically, the crunches you mentioned place a tremendous load on the spine. <a href=\"https://uwaterloo.ca/applied-health-sciences/hes-got-our-backs\" rel=\"nofollow noreferrer\">Here is an article and video</a> on why not to do crunches and what to do instead. Stuart McGill has a lot more info if you decide to dig deeper than the article and video.</p>\n"
}
] |
2016/12/11
|
[
"https://fitness.stackexchange.com/questions/32833",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6634/"
] |
32,834 |
<p>I usually train rear delts with the following exercises:</p>
<ul>
<li>face pulls</li>
<li>pec deck (facing in)</li>
<li>one arm cable using the pulley</li>
</ul>
<p>At the end I do some internal and external rotation exercises to prevent injury and to strengthen my rotator cuffs so this includes doing four sets of an external rotation exercise on my side.</p>
<p>So my question is... Is it really necessary for me to do that external rotation exercise at the end if I've already done the three above exercises where the arm externally rotates anyway thus having already targeted that area.</p>
|
[
{
"answer_id": 32851,
"author": "Tim Begley",
"author_id": 24259,
"author_profile": "https://fitness.stackexchange.com/users/24259",
"pm_score": -1,
"selected": false,
"text": "<p>No, I wouldn't bother with it. Keep up the pulling exercises and focus on pulling your shoulderblades down in towards the centre of your back (lower trap activation). Keep the shoulder workouts balanced between pushing and pulling and do some t-spine extension (swan). </p>\n"
},
{
"answer_id": 34093,
"author": "Mike-DHSc",
"author_id": 24836,
"author_profile": "https://fitness.stackexchange.com/users/24836",
"pm_score": 1,
"selected": false,
"text": "<p>You’re actually “pre-habing” correctly – by strengthening your scapular retractors. Since you're also hitting both secondary and primary (to a lesser degree) external rotators, isolation strengthening is unnecessary.</p>\n\n<p><strong>Understanding Rotator Cuff Injuries:</strong></p>\n\n<p>Rotator cuff injuries tend to be overuse / <a href=\"http://www.webmd.com/fitness-exercise/guide/rotator-cuff-tear\" rel=\"nofollow noreferrer\">impingement</a> injuries. Resulting from repetitive micro traumas to muscle tendons that attach to your arm. </p>\n\n<p>As tendons are made of collagen and have no blood supply, strengthening the supporting muscles (like you’re doing) is the way to go. Most shoulder injuries are treatable and don't require surgery..</p>\n\n<p>From a muscular standpoint; shoulder pain is often due to a lack of stability of the scapula. The control of these muscles provides movement of the scapula and allows for the arm to reach overhead.</p>\n"
}
] |
2016/12/11
|
[
"https://fitness.stackexchange.com/questions/32834",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24249/"
] |
32,838 |
<p>I have a tendency to tuck my chin in when doing exercises like the military press or overhead dumbbell triceps extensions, I find this brings my neck forward a little.</p>
<p>Is it safe for the neck or would it be more appropriate to keep the neck neutral?</p>
|
[
{
"answer_id": 32890,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 3,
"selected": true,
"text": "<p>In some ways, tucking your chin in may be equivalent to performing a behind the neck press when considering the movement plane of the shoulders and arms. I can tell you from anecdotal experience, that the behind the neck press is contraindicated once you've experienced a rotator cuff tear. And, while a recent study in the <a href=\"http://www.sciencedirect.com/science/article/pii/S2095254614000106\" rel=\"nofollow noreferrer\">Journal of Sport and Health Science</a> found that:</p>\n\n<blockquote>\n <p>“For participants with normal trunk stability and ideal shoulder ROM,\n overhead pressing is a safe exercise (for the shoulder and spine) when\n performed either in-front of or behind the head. “</p>\n</blockquote>\n\n<p>Tucking your chin, in my opinion, does not seem to qualify for “ideal shoulder ROM” and should be considered as improper form as it may result in compromising the ROM to counteract the “tuck”. The simple fact you are asking the question indicates to me that you are aware that there's a potential for improper form on the movements you've indicated. Why take a chance at injury? Work with a spotter, trainer, etc. to ensure that your form is correct.</p>\n"
},
{
"answer_id": 44039,
"author": "Al T",
"author_id": 35584,
"author_profile": "https://fitness.stackexchange.com/users/35584",
"pm_score": 0,
"selected": false,
"text": "<p>This question is a little vague, because the answer could vary depending on specific exercises.</p>\n<p>For overhead pressing, the advice I've read most often is to pull the head back and tuck the chin – as if you were making a double chin. On a military press, this is partially a matter of logistics, allowing for a safer bar path. But I've also found it to be better for DB presses too.</p>\n<p>If I try to keep a neutral neck or even worse, head tilted up, I'm <em>much more</em> likely to over-engage the small muscles in the neck and have a painful strain, specifically the levator scapulae. I tweaked my neck doing DB OHP probably 20 times before I figured this out, and I think only once since (sloppily pushing for a PR). You'll see advice to "look up" when pressing overhead, but that generally refers to your eye position, not your neck or chin.</p>\n<p>My experience is anecdotal; I don't have science creds to back it up. Do your own tests. See what works for you. But it has also helped some friends, and you see the instruction to tuck your chin in plenty of legitimate sources:<br />\n<a href=\"https://barbend.com/overhead-press/\" rel=\"nofollow noreferrer\">https://barbend.com/overhead-press/</a><br />\n<a href=\"https://www.muscleandstrength.com/exercises/military-press.html\" rel=\"nofollow noreferrer\">https://www.muscleandstrength.com/exercises/military-press.html</a></p>\n"
}
] |
2016/12/12
|
[
"https://fitness.stackexchange.com/questions/32838",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24249/"
] |
32,840 |
<p>I am a long time distance runner turned amateur triathlete who has had a long time achilles tendon problem in both legs. I first injured my achilles in college about 15 years ago, and since that time the injury has flared up on and off. In recent years I switched to triathlon training because it allowed for hard training every day while laying off the achilles completely (while swimming), or partially (while cycling).</p>
<p>To get to my question, I was wondering if anyone knows of a strength training program which can build up the calves in such a way that running won't aggevate the achilles, or at least will aggrevate it less? Currently the only thing I do is standing one-legged calf raises, once per week, with a little added weight. But I am open to doing much more work if it could help my problem.</p>
<p>FYI the reason I want to do this is because I only run at most every other day now due to the achilles problem. But I have my eye on maybe doing a standard traithlon or a half marathon at some point, both of which would require much more running mileage than I am currently doing.</p>
|
[
{
"answer_id": 32890,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 3,
"selected": true,
"text": "<p>In some ways, tucking your chin in may be equivalent to performing a behind the neck press when considering the movement plane of the shoulders and arms. I can tell you from anecdotal experience, that the behind the neck press is contraindicated once you've experienced a rotator cuff tear. And, while a recent study in the <a href=\"http://www.sciencedirect.com/science/article/pii/S2095254614000106\" rel=\"nofollow noreferrer\">Journal of Sport and Health Science</a> found that:</p>\n\n<blockquote>\n <p>“For participants with normal trunk stability and ideal shoulder ROM,\n overhead pressing is a safe exercise (for the shoulder and spine) when\n performed either in-front of or behind the head. “</p>\n</blockquote>\n\n<p>Tucking your chin, in my opinion, does not seem to qualify for “ideal shoulder ROM” and should be considered as improper form as it may result in compromising the ROM to counteract the “tuck”. The simple fact you are asking the question indicates to me that you are aware that there's a potential for improper form on the movements you've indicated. Why take a chance at injury? Work with a spotter, trainer, etc. to ensure that your form is correct.</p>\n"
},
{
"answer_id": 44039,
"author": "Al T",
"author_id": 35584,
"author_profile": "https://fitness.stackexchange.com/users/35584",
"pm_score": 0,
"selected": false,
"text": "<p>This question is a little vague, because the answer could vary depending on specific exercises.</p>\n<p>For overhead pressing, the advice I've read most often is to pull the head back and tuck the chin – as if you were making a double chin. On a military press, this is partially a matter of logistics, allowing for a safer bar path. But I've also found it to be better for DB presses too.</p>\n<p>If I try to keep a neutral neck or even worse, head tilted up, I'm <em>much more</em> likely to over-engage the small muscles in the neck and have a painful strain, specifically the levator scapulae. I tweaked my neck doing DB OHP probably 20 times before I figured this out, and I think only once since (sloppily pushing for a PR). You'll see advice to "look up" when pressing overhead, but that generally refers to your eye position, not your neck or chin.</p>\n<p>My experience is anecdotal; I don't have science creds to back it up. Do your own tests. See what works for you. But it has also helped some friends, and you see the instruction to tuck your chin in plenty of legitimate sources:<br />\n<a href=\"https://barbend.com/overhead-press/\" rel=\"nofollow noreferrer\">https://barbend.com/overhead-press/</a><br />\n<a href=\"https://www.muscleandstrength.com/exercises/military-press.html\" rel=\"nofollow noreferrer\">https://www.muscleandstrength.com/exercises/military-press.html</a></p>\n"
}
] |
2016/12/12
|
[
"https://fitness.stackexchange.com/questions/32840",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/6134/"
] |
32,863 |
<p>I doing gym for almost 5 months.I got nice shoulders and chest.But when it come to arms i feel something left out.I was thinking of doing arms 2-3 times a week.Is it good to do that and if i do that how i'm gonna cover my other body parts.</p>
<p>I have chest of 38-40 inches and i got arms of 12 inches only. I like to go for 14-16 because my height is 5'11 and its feel like an average arms.
Please help me
Thanks in Advance</p>
|
[
{
"answer_id": 32864,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 4,
"selected": true,
"text": "<p>Large muscle groups develop in a more obvious way than the smaller ones. That said, you clearly understand how to build muscle through effective diet and exercise.</p>\n<p>Arms can be trained through a number of means, there are 3 major muscle groups. I'll list the best exercises that have their major focus on that muscle group but are the best compound version:</p>\n<h1>Biceps</h1>\n<ul>\n<li><strong>Barbell Bicep Curl</strong>: This is the simplest and when done standing engages your core and posterior chain to keep you upright. Play around with grip, some people struggle with standard grip. Overhand also works forearms as well.</li>\n<li><strong>Dumbbell Bicep Curl</strong>: Do this standing for the reasons above. Also start the exercise with your weakest arm to ensure that you don't over-work one side.</li>\n<li><strong>Cable Curl</strong>: Same as above but you get linear resistance throughout the movement.</li>\n<li><strong>Other:</strong> Chin-ups, any rowing movement, any variation on above (preacher, seated)</li>\n</ul>\n<h1><a href=\"http://www.youtube.com/watch?v=rwAD78Z_1ck\" rel=\"noreferrer\">Triceps</a></h1>\n<ul>\n<li>Dips: And their best friend, weighted dips. Also builds chest. Seriously, everyone should be doing 3x10 dips.</li>\n<li>Close Grip Bench Press: Bench. Press. Don't let elbows flare out.</li>\n<li>Cable Tricep Pushdown: As with biceps, gives resistance across whole ROM.</li>\n<li>Other: Skull crushers, Diamond push ups, Behind the neck plate raises</li>\n</ul>\n<h1><a href=\"http://www.youtube.com/watch?v=avjzXagXYGY\" rel=\"noreferrer\">Forearms</a></h1>\n<ul>\n<li>Deadlifts: Just lots of really heavy deadlifts with a normal, double overhand grip.</li>\n<li>Farmers Walks: Pick up 2 32-50KG kettlebells or dumbbells and go for a walk.</li>\n<li>Hold something heavy.</li>\n<li>Hang from something.</li>\n</ul>\n"
},
{
"answer_id": 32865,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<blockquote>\n <p>“I was thinking of doing arms 2-3 times a week.Is it good to do that\n and if i do that how i'm gonna cover my other body parts.”</p>\n</blockquote>\n\n<p>If your goal is a balanced, aesthetic physique, then, “more is <strong>not</strong> necessarily better”. Hypertrophy is a very <strong>individual</strong> thing. There’s <strong>no</strong> specific set of exercises that will guarantee you growth for a specific muscle group. While exercise selection does contribute to muscle growth, I think it’s much more important to examine your approach to training. Ask yourself, “<em>Is my training approach optimum for making muscular gains?</em>”.</p>\n\n<p>You need to understand that you build muscular size when you optimize your nutrition, sleep, and recovery. If one facet of your training is “off”, chances are, you will not make gains. Closely examining each of these should provide insight into any potential areas that are lacking.</p>\n\n<p>If you feel that you’re training optimally, there is one change that may be effective for you. If you feel that a particular body part is lagging, you should take a look at prioritizing your routine. An excerpt from the <a href=\"http://www.humankinetics.com/products/all-products/NSCAs-Guide-to-Program-Design\" rel=\"nofollow noreferrer\">National Strength and Conditioning Association</a> indicates that</p>\n\n<blockquote>\n <p>“The order of exercises within a workout significantly affects acute\n lifting performance and subsequent changes in strength during\n resistance training. The primary training goals should dictate the\n exercise order. Exercises performed early in the workout are completed\n with less fatigue, yielding greater rates of force development, higher\n repetition number, and greater amount of weights lifted.”</p>\n</blockquote>\n\n<p>If you feel that your arms are lacking, you should consider training biceps and triceps earlier in your routine. You should also consider using “pre-exhaustion” as a method to stimulate growth.</p>\n\n<p>Lastly, achieving muscle growth, for those training drug-free, should be considered as a long term goal. If you <strong>consistently</strong> optimize your training, the cumulative effect should be obvious in later years.</p>\n"
},
{
"answer_id": 32885,
"author": "Rushikesh",
"author_id": 16111,
"author_profile": "https://fitness.stackexchange.com/users/16111",
"pm_score": 0,
"selected": false,
"text": "<p>These are principles given by Arnold </p>\n\n<ol>\n<li>Basically it you should consider training weak parts on high priority.\nYou can train then multiple times </li>\n<li>You can train arms twice a week but you will need to make sure that hypertrophy is attained </li>\n<li>You need to give sufficient rest to your muscles to recover, biceps require min 24hrs for recovery, and it varies from person to person </li>\n<li>You need to take proper nutrition (I assume it is in place )\nTaking care of all these things will lead you to results with bigger and stronger muscles </li>\n</ol>\n\n<p>I too had biceps of 12.5-13inches, but now they are 15inches </p>\n"
}
] |
2016/12/14
|
[
"https://fitness.stackexchange.com/questions/32863",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24280/"
] |
32,866 |
<p>I am on a plant-based diet and take 5g of creatine monohydrate every morning to compensate for the lack of its natural consumption. I work out 4-5 days a week, but now I am going on a vacation soon for 8 days, which means that there will be about 10 days without training. Should I be taking creatine during that period to "maintain the load"? Or is it unnecessary?</p>
|
[
{
"answer_id": 32864,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 4,
"selected": true,
"text": "<p>Large muscle groups develop in a more obvious way than the smaller ones. That said, you clearly understand how to build muscle through effective diet and exercise.</p>\n<p>Arms can be trained through a number of means, there are 3 major muscle groups. I'll list the best exercises that have their major focus on that muscle group but are the best compound version:</p>\n<h1>Biceps</h1>\n<ul>\n<li><strong>Barbell Bicep Curl</strong>: This is the simplest and when done standing engages your core and posterior chain to keep you upright. Play around with grip, some people struggle with standard grip. Overhand also works forearms as well.</li>\n<li><strong>Dumbbell Bicep Curl</strong>: Do this standing for the reasons above. Also start the exercise with your weakest arm to ensure that you don't over-work one side.</li>\n<li><strong>Cable Curl</strong>: Same as above but you get linear resistance throughout the movement.</li>\n<li><strong>Other:</strong> Chin-ups, any rowing movement, any variation on above (preacher, seated)</li>\n</ul>\n<h1><a href=\"http://www.youtube.com/watch?v=rwAD78Z_1ck\" rel=\"noreferrer\">Triceps</a></h1>\n<ul>\n<li>Dips: And their best friend, weighted dips. Also builds chest. Seriously, everyone should be doing 3x10 dips.</li>\n<li>Close Grip Bench Press: Bench. Press. Don't let elbows flare out.</li>\n<li>Cable Tricep Pushdown: As with biceps, gives resistance across whole ROM.</li>\n<li>Other: Skull crushers, Diamond push ups, Behind the neck plate raises</li>\n</ul>\n<h1><a href=\"http://www.youtube.com/watch?v=avjzXagXYGY\" rel=\"noreferrer\">Forearms</a></h1>\n<ul>\n<li>Deadlifts: Just lots of really heavy deadlifts with a normal, double overhand grip.</li>\n<li>Farmers Walks: Pick up 2 32-50KG kettlebells or dumbbells and go for a walk.</li>\n<li>Hold something heavy.</li>\n<li>Hang from something.</li>\n</ul>\n"
},
{
"answer_id": 32865,
"author": "rrirower",
"author_id": 7242,
"author_profile": "https://fitness.stackexchange.com/users/7242",
"pm_score": 2,
"selected": false,
"text": "<blockquote>\n <p>“I was thinking of doing arms 2-3 times a week.Is it good to do that\n and if i do that how i'm gonna cover my other body parts.”</p>\n</blockquote>\n\n<p>If your goal is a balanced, aesthetic physique, then, “more is <strong>not</strong> necessarily better”. Hypertrophy is a very <strong>individual</strong> thing. There’s <strong>no</strong> specific set of exercises that will guarantee you growth for a specific muscle group. While exercise selection does contribute to muscle growth, I think it’s much more important to examine your approach to training. Ask yourself, “<em>Is my training approach optimum for making muscular gains?</em>”.</p>\n\n<p>You need to understand that you build muscular size when you optimize your nutrition, sleep, and recovery. If one facet of your training is “off”, chances are, you will not make gains. Closely examining each of these should provide insight into any potential areas that are lacking.</p>\n\n<p>If you feel that you’re training optimally, there is one change that may be effective for you. If you feel that a particular body part is lagging, you should take a look at prioritizing your routine. An excerpt from the <a href=\"http://www.humankinetics.com/products/all-products/NSCAs-Guide-to-Program-Design\" rel=\"nofollow noreferrer\">National Strength and Conditioning Association</a> indicates that</p>\n\n<blockquote>\n <p>“The order of exercises within a workout significantly affects acute\n lifting performance and subsequent changes in strength during\n resistance training. The primary training goals should dictate the\n exercise order. Exercises performed early in the workout are completed\n with less fatigue, yielding greater rates of force development, higher\n repetition number, and greater amount of weights lifted.”</p>\n</blockquote>\n\n<p>If you feel that your arms are lacking, you should consider training biceps and triceps earlier in your routine. You should also consider using “pre-exhaustion” as a method to stimulate growth.</p>\n\n<p>Lastly, achieving muscle growth, for those training drug-free, should be considered as a long term goal. If you <strong>consistently</strong> optimize your training, the cumulative effect should be obvious in later years.</p>\n"
},
{
"answer_id": 32885,
"author": "Rushikesh",
"author_id": 16111,
"author_profile": "https://fitness.stackexchange.com/users/16111",
"pm_score": 0,
"selected": false,
"text": "<p>These are principles given by Arnold </p>\n\n<ol>\n<li>Basically it you should consider training weak parts on high priority.\nYou can train then multiple times </li>\n<li>You can train arms twice a week but you will need to make sure that hypertrophy is attained </li>\n<li>You need to give sufficient rest to your muscles to recover, biceps require min 24hrs for recovery, and it varies from person to person </li>\n<li>You need to take proper nutrition (I assume it is in place )\nTaking care of all these things will lead you to results with bigger and stronger muscles </li>\n</ol>\n\n<p>I too had biceps of 12.5-13inches, but now they are 15inches </p>\n"
}
] |
2016/12/14
|
[
"https://fitness.stackexchange.com/questions/32866",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/5804/"
] |
32,877 |
<p>i have been taking weight gainers for last two months and gone from 66 kg to 74 kg.
But the problem is in india, they are pretty costly e.g. muscle tech mass tech 22 lbs costs 150 US Dollar after discount.
5 scoups a day adds 2000 calories to my daily intake.
But i can not afford it any more.
How should i take it to so that at least it remains there for two months. </p>
|
[
{
"answer_id": 32879,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 2,
"selected": false,
"text": "<pre><code>G O M A D\nA F I A\nL L Y\nL K\nO\nN\n</code></pre>\n\n<p>Use WHOLE MILK.</p>\n\n<p>Drink 1 GALLON per day.</p>\n\n<pre><code>serving size 1 gal (4 kg)\ntotal calories 2407 | % daily value^*\ntotal fat 129 g | 198%\nsaturated fat 81 g | 403%\nprotein 129 g | 257%\n</code></pre>\n\n<p>*percent daily values are based on a 2000 calorie diet\n(averaged over different types of whole milk)</p>\n\n<p>Lots of protein, lots of calories, does the same thing mass gainer does at a fraction of the cost.</p>\n"
},
{
"answer_id": 32880,
"author": "DeeV",
"author_id": 21868,
"author_profile": "https://fitness.stackexchange.com/users/21868",
"pm_score": 1,
"selected": false,
"text": "<p>Weight gainers are not special. They are just really calorically dense supplements with a very specific macro distribution. So if you look at say, the Optimum Nutrition Pro Gainer nutrients you can see this:</p>\n\n<p><a href=\"https://i.stack.imgur.com/1kQMd.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/1kQMd.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>As you can see there's lots of protein, lots of carbohydrates, a little fat, and lots of calories for one serving.</p>\n\n<p>What you can do instead is replace the weight gainer with foods that are far cheaper. I don't know what kinds of foods are easily available in India, so it is hard to make suggestions. You would want to look for things that are high in carbs and protein. You can mix and match foods. You don't have to have it in one serving, so it can be spread out through the whole day.</p>\n"
}
] |
2016/12/15
|
[
"https://fitness.stackexchange.com/questions/32877",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23962/"
] |
32,883 |
<p>We Indians are very crazy about food though we know that can affect our body. I want to know what will be the best diet and gym routine for Indians to get good muscles and flat stomach.</p>
<p>There are various similar posts on SO about fat loss, but I need answer particularly for Indians. </p>
|
[
{
"answer_id": 32887,
"author": "Rushikesh",
"author_id": 16111,
"author_profile": "https://fitness.stackexchange.com/users/16111",
"pm_score": 0,
"selected": false,
"text": "<p>Only good measure to reduce fat is training, train some period of day say 1hr (cardio + training ), you will start reducing fat, it will burn your calories, also at same time control your calorie intake. Both together will reduce your fat and maintain your weight </p>\n"
},
{
"answer_id": 32889,
"author": "venite",
"author_id": 24307,
"author_profile": "https://fitness.stackexchange.com/users/24307",
"pm_score": 1,
"selected": false,
"text": "<p>We're all different, but the good news is we're not so different that you need a special routine because you're Indian. There are specific foods which are harder to tolerate for some groups than others (for example, northern Europeans can digest cow's milk more easily than most other people), but there will also be a significant difference within populations. It could be that you and I (Indian and western European) are more similar than me and my neighbour!</p>\n\n<p>So you could go with just about any no-nonsense advice: eat good food, and not too much. You can, however, never eat too much vegetables (as long as they're not smothered in a fatty sauce). Join a gym and get someone to show you how to lift weights. Lifting weights is one of the most effective weight loss exercises because it will increase the amount of calories you burn while you're <em>not</em> exercising.</p>\n\n<p>Keep a food and exercise diary. Track your weight, but more importantly, track how you feel and how you sleep. If you feel great a certain week, check what you ate and how you exercised that week - that's probably what's good for you.</p>\n"
}
] |
2016/12/16
|
[
"https://fitness.stackexchange.com/questions/32883",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/22013/"
] |
32,893 |
<p>I just started doing weightlifting. The first time I had quite a lot muscle pain, however I just purchased some dumbells and started to work out with these. I did bicep curls,hammer curl, bench concentration curls and zottman curls and tricep dips to work out my arms. My biceps were really exhausted (wasn't able to get the weight up anymore after I finished). The next day I was suprised that I had no muscle pain at all. So this raised a question:</p>
<ul>
<li>I KNOW that muscle pain is not linked to muscle growth, however when having muscle pain it is hard to lift some weight the next day (which kind off tells me that they were charged good last workout) So it's quite counter intuitive to me that no muscle pain is "good" because without the muscle pain I can workout fine the next day. So I'm interseted in <strong>what</strong> causes it that I don't have muscle pain after a training which really exhausted my muscles?</li>
</ul>
<p>(<em>P.s I have already read some topics about no muscle pain and intensive training: <a href="http://forum.bodybuilding.com/showthread.php?t=115263591" rel="nofollow noreferrer">1</a>, <a href="http://forum.bodybuilding.com/showthread.php?t=113781631" rel="nofollow noreferrer">2</a>, however they all say: "it's not related" however I'm interested why this is the case</em>)</p>
|
[
{
"answer_id": 33217,
"author": "DeeV",
"author_id": 21868,
"author_profile": "https://fitness.stackexchange.com/users/21868",
"pm_score": 2,
"selected": false,
"text": "<p>Think of it from a survival stand-point. To your body, working out is an environmental hazard that it has to adapt to. For example, it doesn't equate bench pressing as \"a workout\" or \"an exercise\". It just knows that, for whatever strange reason, you need to bench press a lot. It needs to adapt to this environment where you bench press a lot, so it increases its ability to bench press so that it can better handle this environment and increase your chances of survival.</p>\n\n<p>Normally, you would not get to dictate when you need the ability to do something. You either are capable of doing it or not. So in this bizarre reality where you're constantly bench pressing, you need to be prepared for it as soon as possible. You would (to your body) risk serious harm or death if you couldn't do something because your muscles were too sore from the previous day.</p>\n\n<p>Now, the reason why things hurt like crazy at first is the body doesn't necessarily <em>want</em> to be in this environment. It takes energy to be adapted to such things, so it wants to use that energy to adapt to the environment that it's currently in. </p>\n"
},
{
"answer_id": 33224,
"author": "Craig",
"author_id": 24242,
"author_profile": "https://fitness.stackexchange.com/users/24242",
"pm_score": 0,
"selected": false,
"text": "<p>This is my best attempt to explain this phenomenon. No doubt someone has studied this more than me, but here is how I see it:</p>\n\n<p>I will highlight some things that you already know beginning with your <em>very first</em> workout..</p>\n\n<ol>\n<li>After intense use, your muscle has small tears.</li>\n<li>Your muscle urgently requests resources to begin repairing and rebuilding for the next intense use.</li>\n<li>Your muscle sends pain signals to your brain.</li>\n</ol>\n\n<p>Now lets observe this, briefly, from an evolutionary perspective.. </p>\n\n<ul>\n<li>In the past you needed your muscles to acquire food and resources in order to survive </li>\n<li>Pain is a negative reinforcement for \"bad\" behavior </li>\n</ul>\n\n<p>When your muscle tears, and your muscle sends pain signals to your brain, it is effectively incentivizing you to rest that muscle. This prevents you from damaging your muscle even more, which takes much longer to repair, and causes you to lose muscle mass, which ultimately makes it more difficult to acquire food and resources (less muscle, less food right?).<br>\nIn effect, the pain discourages you from weakening yourself.</p>\n\n<p>Why does your muscle eventually <em>stop</em> sending pain signals to your brain?</p>\n\n<ul>\n<li>Your muscles have been able to repair themselves successfully several times </li>\n<li>Pain requires some attention and can be quite distracting</li>\n</ul>\n\n<p>Your mind at this point realizes that your muscle is going to be used intensely repeatedly, and it will usually be given the proper amount of rest. And also at this point, your mind begins to drop or \"ignore\" the signals sent from your muscle (or muscle stops sending signals.. not 100% sure). This has some advantages from a survival standpoint:</p>\n\n<ul>\n<li>It is much easier to repair your home or prepare for a harvest without aching muscles</li>\n<li>It is much easier to, say store food for the winter, without aching muscles.</li>\n</ul>\n\n<p>These tasks require minimal muscle usage compared to intense workouts and were paramount to survival for many people across the world. This ultimately helps you survive.</p>\n\n<p><strong>Basically, reduced muscle soreness helps you do your day-to-day stuff more effectively in a modern day scenario. In the past it helped you focus on staying alive.</strong></p>\n\n<p>P.S. I almost included that surviving a sudden bear attack would be hampered by sore muscles, however a different adaptation occurred that suppresses pain, increases strength, focus, and senses. This one is called <em>adrenaline</em>.</p>\n"
}
] |
2016/12/17
|
[
"https://fitness.stackexchange.com/questions/32893",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/24314/"
] |
32,908 |
<p>Is weight lifting for children beneficial? Does it have ill effects? I searched about it but didn't get any answer on this site. It is a bit debatable. will it be beneficial for those aspiring to be bodybuilders or weightlifters? Would it affect their growth? Should I advise my child to give it a try if he really wants to? He is 11 years old.</p>
|
[
{
"answer_id": 33787,
"author": "Leighton",
"author_id": 25278,
"author_profile": "https://fitness.stackexchange.com/users/25278",
"pm_score": 0,
"selected": false,
"text": "<p>Yes weightlifting is beneficial for children. If you join a proper Olympic weightlifting club and receive proper instruction from a qualified coach.\nIt is a sport which can be fun if the environment and instruction is right.\nAny type of activity is better than a sedentary lifestyle.\nMy daughters (11 and 13) have been doing weightlifting at a club and they really enjoy it. They also do gymnastics and cycling and netball etc.\nThey practice the Snatch and Clean and Jerk with comfortable weights as well as strength and conditioning exercise such as squats, jumps, press ups etc.\nI have noticed a big difference in their confidence, self esteem etc.\nThe good thing about weightlifting is that not only is it healthy, improves your appearance, it also makes you better in general at many sports.\nWeightlifting strengthens the muscles of the legs and core so will make kids better at any sports which require jumping sprinting etc.\nI have also found that my daughters really seem to enjoy the training and the atmosphere and environment at the weightlifting club.\nThere are older girls at the club who are fit and strong and good role models. They hang out, chat and listen to music while they are practicing.\nHealthy bodies make for healthy minds and I have found that their ability to concentrate and focus on homework has improved since they started weightlifting.\nAny comment about just letting kids be kids is ill informed and could be applied to any sport.\nWhy should kids do any sport at all such as gymnastics, martial arts, cycling, swimming, weightlifting?\nBecause it is good for them and sport can be fun.</p>\n\n<p><a href=\"http://britishweightlifting.org/wp-content/uploads/2015/10/British-Weight-Lifting-Position-Statement-2015-FINAL-VERSION.pdf\" rel=\"nofollow noreferrer\">http://britishweightlifting.org/wp-content/uploads/2015/10/British-Weight-Lifting-Position-Statement-2015-FINAL-VERSION.pdf</a></p>\n"
},
{
"answer_id": 33788,
"author": "John",
"author_id": 19738,
"author_profile": "https://fitness.stackexchange.com/users/19738",
"pm_score": 1,
"selected": false,
"text": "<p>Lifting weights with proper form while maintaining a healthy diet will not stunt growth. In fact, weight lifting has many benefits for youths including increased strength for sports and higher self-esteem. In particular, Olympic Weightlifting (with its technique-heavy requirement) is very suitable for young people and if they are looking to develop into that sport they should start as early as possible.</p>\n\n<p>A comprehensive analysis of strength training in youth can be found on ExRx (summary below): <a href=\"http://www.exrx.net/WeightTraining/Weightlifting/YouthMisconceptions.html\" rel=\"nofollow noreferrer\">http://www.exrx.net/WeightTraining/Weightlifting/YouthMisconceptions.html</a></p>\n\n<blockquote>\n <ol>\n <li><p>Weight training programs for youth should be conducted by well-trained adults...</p></li>\n <li><p>Weight training should take place in facilities equipped to support safe training practices.</p></li>\n <li><p>Skill-based weightlifting programs that include a wide variety of general athletic preparation are appropriate for children and can\n commence between the ages of 9 and 12 years of age.</p></li>\n <li><p>Total exercise training time should not exceed 15 hours per week. Coaches must consider the cumulative effect of all the trainee’s\n physical activities.</p></li>\n <li><p>Utilization of maximal weights, although no data currently establishes a clear-cut relationship, has been opposed as a practice\n that places the child athlete at risk of injury.</p></li>\n </ol>\n</blockquote>\n\n<p>See also the following articles: </p>\n\n<p>Strength training in children and adolescents. <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/2216562\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/2216562</a></p>\n\n<p>Resistance training, skeletal muscle and growth. <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/16437017\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/16437017</a></p>\n"
}
] |
2016/12/18
|
[
"https://fitness.stackexchange.com/questions/32908",
"https://fitness.stackexchange.com",
"https://fitness.stackexchange.com/users/23387/"
] |
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