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[ { "answer_id": 33705, "author": "AKDiscer", "author_id": 24470, "author_profile": "https://fitness.stackexchange.com/users/24470", "pm_score": 2, "selected": false, "text": "<p>Yes, you will continue to make gains on the other exercises if you're diet is on point. Although, if you're not squatting and deadlifting, you progress and gains will slow down. Squatting more than deadlifting initiates quite the hormonal response in your body as far as testosterone and growth hormone.</p>\n" }, { "answer_id": 33709, "author": "N.Briton", "author_id": 25083, "author_profile": "https://fitness.stackexchange.com/users/25083", "pm_score": 0, "selected": false, "text": "<p>Since you're coming back from injury, I suggest you get your form checked by a decent coach/pt (one who specialises in strength/lifting), maybe also see a physio.</p>\n\n<p>You will still make gains with the other exercises, but the program works best when followed as written.</p>\n\n<p>I've been doing Stronglifts myself, and started to feel funny in the knees as my squats went above 120kg - I found knee sleeves have really helped, but we're different people under different circumstances. See a professional.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33685", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25170/" ]

[ { "answer_id": 33695, "author": "NicoLA", "author_id": 25037, "author_profile": "https://fitness.stackexchange.com/users/25037", "pm_score": 0, "selected": false, "text": "<p>There's a lot of weight training movements that can improve hamstring strength. I think a great one to get your legs back into condition collectively would be barbell squats and leg presses. Proper form is KEY if you want to activate your hamstrings. Make sure you keep all your weight in your heels and off your toes.</p>\n" }, { "answer_id": 33699, "author": "Marty", "author_id": 3113, "author_profile": "https://fitness.stackexchange.com/users/3113", "pm_score": 0, "selected": false, "text": "<p>Straight legged deadlifts work REALLY well for me and my gym partner. We usually do them after squats as a complete leg routine.</p>\n\n<p><a href=\"https://www.bodybuilding.com/exercises/main/popup/name/stiff-legged-barbell-deadlift\" rel=\"nofollow noreferrer\">https://www.bodybuilding.com/exercises/main/popup/name/stiff-legged-barbell-deadlift</a></p>\n" }, { "answer_id": 33702, "author": "AKDiscer", "author_id": 24470, "author_profile": "https://fitness.stackexchange.com/users/24470", "pm_score": 0, "selected": false, "text": "<p>A great body weight exercise to strengthen your hamstrings are hyperextensions.</p>\n\n<ul>\n<li><a href=\"https://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions\" rel=\"nofollow noreferrer\">Hyperextensions</a></li>\n</ul>\n\n<p>As you get stronger you can get weights and hold them against your chest or wear a weighted vest.</p>\n\n<p>If you're physically capable of performing barbell exercises, then I would work on good mornings or stiff legged deadlifts. Then you can incorporate barbell squats and full deadlifts.</p>\n\n<ul>\n<li><a href=\"https://www.bodybuilding.com/exercises/detail/view/name/good-morning\" rel=\"nofollow noreferrer\">Good Morning</a></li>\n<li><a href=\"https://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-barbell-deadlift\" rel=\"nofollow noreferrer\">Stiff-legged deadlift</a></li>\n</ul>\n" }, { "answer_id": 33712, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 2, "selected": true, "text": "<p>I would tend to agree with the advice given by your PT to concentrate on stationary bike. While it does primarily work the quads, you do get some hamstring work. However, if you feel that you can safely perform body weight movements, you should consider using a resistance band. Using one will allow you to perform <a href=\"https://www.youtube.com/watch?v=GBXQdlzBxM4\" rel=\"nofollow noreferrer\">Lying Hamstring Curls</a>. Additionally, if you have access to a stability ball, you can perform <a href=\"https://www.youtube.com/watch?v=fVrtIk_FKuw\" rel=\"nofollow noreferrer\">Stability Ball Leg Curls</a>.</p>\n\n<p>Using resistance bands and/or a stability ball should provide you with the ability to perform isolation movements at home. I would suggest you check with the PT to make sure you should be doing additional work on your own.</p>\n\n<p><strong>Details</strong>:</p>\n\n<p><strong>Lying Hamstring Curls</strong> can be performed by securing a resistance band to the bottom of a door or similar stationary object. Then, attach the band to the ankles, lay flat on the floor at a distance away from the door that provides sufficient band resistance. Then, perform a leg curl.</p>\n\n<p><strong>Stability Ball Curls</strong> are performed by placing the heels of your feet on top of a stability ball and drawing them towards the glutes while extending the hips upward.</p>\n" }, { "answer_id": 33713, "author": "mitro", "author_id": 18502, "author_profile": "https://fitness.stackexchange.com/users/18502", "pm_score": 0, "selected": false, "text": "<p>There are two bodyweight execises popping up in my head:</p>\n\n<ul>\n<li>First one:\nlook 5:08 of this video with usage of furniture gliders: <a href=\"https://youtu.be/ubEQsrF3dH4\" rel=\"nofollow noreferrer\">https://youtu.be/ubEQsrF3dH4</a></li>\n<li>Second one is with a partner or a stable place wjere you can fix your heels under safelly:\nLook at the image with title - Advanced Natural Glute Ham Raise\nOn this page: <a href=\"http://www.dieselcrew.com/extreme-hamstring-training-how-to-build-big-powerful-legs\" rel=\"nofollow noreferrer\">http://www.dieselcrew.com/extreme-hamstring-training-how-to-build-big-powerful-legs</a></li>\n</ul>\n\n<p>Cheers</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33686", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/15806/" ]

[ { "answer_id": 33691, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 3, "selected": false, "text": "<p>Not only is it OK, it's something you SHOULD do.</p>\n\n<p>Pull your shoulders down and back. It pushes your chest out, and engages your lats, which is the entire point of the exercise.</p>\n" }, { "answer_id": 33694, "author": "NicoLA", "author_id": 25037, "author_profile": "https://fitness.stackexchange.com/users/25037", "pm_score": 0, "selected": false, "text": "<p>In my personal opinion, I think you get a better contraction when you arch your back and activate more back muscles. To add to this post, another big mistake is to start swinging the bar down when you go up in weight. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33690", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/3806/" ]

[ { "answer_id": 36274, "author": "NancyWile", "author_id": 26763, "author_profile": "https://fitness.stackexchange.com/users/26763", "pm_score": -1, "selected": false, "text": "<p>As per my knowledge there is nothing like that you will lose your muscles while doing yoga. </p>\n" }, { "answer_id": 41028, "author": "Mattias", "author_id": 32017, "author_profile": "https://fitness.stackexchange.com/users/32017", "pm_score": 1, "selected": false, "text": "<p>You lose muscle if you work out and don't give the body the building blocks to build itself up again after tearing it down. The body gives a somewhat clear sign that it's starting to \"eat itself\" when the sweat starts smelling like ammonium.</p>\n\n<p>Given that, if you stop straining your body, and only do super soft practices such as restorative and/or yin yoga, you'll most likely not gain muscle, and not lose much weight either... Caloric balance you know. If you do super strenuous power yoga workouts and don't eat properly, you'll likely not build muscles either. If you do the workout, challenge the muscles, eat properly, and do it regularly, you'll lose weight and build muscle. </p>\n\n<p>That goes for all sorts of workouts. Yoga may be a bit \"magical\" since it's working all the different bodies, not just the physical (if you believe in yoga philosophy), but it's also following normal workout principles.</p>\n" }, { "answer_id": 41031, "author": "BKE", "author_id": 5752, "author_profile": "https://fitness.stackexchange.com/users/5752", "pm_score": 0, "selected": false, "text": "<p>You might be overtraining.</p>\n\n<p>It is difficult to say without knowing what exactly you do during yoga classes, as there is no absolute standard on what yoga or power yoga actually is, and different classes often have very different exercises.</p>\n\n<p>That said, I would assume that power yoga challenges your strength, so I would classify it as bodyweight resistance training.</p>\n\n<p>That means you are challenging your strength with resistance training 8-10 times a week, which might not be sustainable. Good measures of overtraining are an increase in resting pulse rate, and decrease in grip strength.</p>\n\n<p>In general I would advise you to follow a well designed weight loss and strength training program, instead of just doing as much as you can. More is not always better.</p>\n\n<p>I also advise to take yoga easy. It works best for relaxation and active recovery. You can use yoga as bodyweight resistance training, but then you have to fit it on your overall routine properly and know what you are doing and which specific training goals you want to achieve.</p>\n\n<p>Concerning your resistance training program with weights, for overall strength and weight loss, usually whole body exercises are more effective.</p>\n\n<p>Therefore, in my opinion, for most people, it could be more effective as a program to do whole body resistance training (squats, deadlifts, presses) 3x a week, plus some light yoga as many times as it feels good.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33693", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25184/" ]

[ { "answer_id": 33711, "author": "PravinCG", "author_id": 1621, "author_profile": "https://fitness.stackexchange.com/users/1621", "pm_score": 3, "selected": true, "text": "<p>Its all about conditioning.</p>\n\n<p>You have not stated for how long have you been cycling and am assuming not very long. The person you mentioned might also have sub 50 resting heart rate while yours would be in 70-90 range. Once you keep performing the same exercise over a period of time, your body/heart becomes very efficient in doing so. Basically the same 40 mins ride on same tempo would feel a lot easier after few weeks of continuous training. Even your average HRM would gradually lower as the energy expenditure goes down due to the cardio conditioning. </p>\n" }, { "answer_id": 34096, "author": "J. Doe", "author_id": 25617, "author_profile": "https://fitness.stackexchange.com/users/25617", "pm_score": 0, "selected": false, "text": "<p>Many things affect your heart rate. Illness, overtraining, the weather, medication, dehydration, stress...and the list goes on. </p>\n\n<p>Be sure to do tons of aerobic work if you're just starting out and keep your heart rate below 75% of your maximum. You should see your speed increase and your heart rate drop. You might never have as low a heart rate as Amanda Coker, but it will be strong!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33708", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/15392/" ]

[ { "answer_id": 33723, "author": "Patrick Manser", "author_id": 6968, "author_profile": "https://fitness.stackexchange.com/users/6968", "pm_score": 3, "selected": true, "text": "<p>If you're looking for WHOLE plant-based foods, I would say the best (as in \"most dense\" - pretty much every plant-based food has a complete amino-acid profile) protein sources are:</p>\n\n<ul>\n<li>Lentils</li>\n<li>Beans (all sorts.. kidney, black, garbanzo, etc.)</li>\n<li>and also Peas</li>\n</ul>\n\n<p>If you struggle to meet your protein needs with your regular diet for whatever reason (which shouldn't be the case if you feed yourself with sufficient calories and make sure that around 15% from calories are from protein), any cheap plant-based protein powder is going to help:</p>\n\n<ul>\n<li>rice protein</li>\n<li>hemp protein</li>\n<li>pea protein</li>\n<li>etc.</li>\n</ul>\n\n<p>It doesn't really matter which source the protein is coming from. The effectiveness is going to stay pretty much the same. Make sure you give your body a CONSTANT supply of protein throughout your day.</p>\n\n<p>For further information, check these studies:</p>\n\n<ul>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1997115/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1997115/</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/25628520\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/25628520</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/</a></li>\n</ul>\n" }, { "answer_id": 33724, "author": "Rachael Wright", "author_id": 25122, "author_profile": "https://fitness.stackexchange.com/users/25122", "pm_score": 2, "selected": false, "text": "<p>I'm a vegetarian too and I eat a lot of tempeh. It has a good amount of protein and I like the flavor and texture anyway.. you can also eat </p>\n\n<p>Seeds and kernels. For example pumpkin seeds, melon seeds, sunflower seeds. Nuts, e.g. Cashew nuts, peanuts, almonds, walnuts, pistachio nuts etc. \nCottage cheese, quark, mozzarella. \nLentils, chick peas and beans. \nGoji berries</p>\n\n<p>Or get the whole list of [<strong><em>Vegetarian Sources Of Protein</em></strong>][1]</p>\n\n<p>[1]: <a href=\"http://www.statusofhealth.com/13-surprising-vegetarian-sources-of-protein/\" rel=\"nofollow noreferrer\">http://www.statusofhealth.com/13-surprising-vegetarian-sources-of-protein/</a> hope my answer would help</p>\n" }, { "answer_id": 33725, "author": "PoloHoleSet", "author_id": 23233, "author_profile": "https://fitness.stackexchange.com/users/23233", "pm_score": 1, "selected": false, "text": "<p>There are amino acids, which are the building blocks of proteins, and we get them more easily from animal sources. We can also get them, quite readily, from vegetable sources.</p>\n<p>If I have enough of certain basic amino acids, my body can synthesize certain others.</p>\n<p>What's important in your diet, and what is considered a complete protein dietary profile, is a combination of vegetable protein sources that insure you are getting all of the &quot;essential&quot; amino acids, that your body cannot produce itself from other amino acids.</p>\n<p>For instance, my recollection is that tofu and brown rice is an excellent combination for getting a good spectrum of essential amino acids in sufficient quantities.</p>\n<blockquote>\n<p>These nine (essential amino acids) are leucine, isoleucine, lysine, tryptophan, histidine, phenylanaline, valine, methionine and threonine. While proteing sources such as meat, eggs and dairy are good sources of amino acids, vegetables can also help you to meet your daily requirements of these essential nutrients.</p>\n</blockquote>\n<p><a href=\"http://www.livestrong.com/article/426939-essential-amino-acids-in-vegetables/\" rel=\"nofollow noreferrer\">LiveStrong.Com: Essential Amino Acids In Vegetables</a></p>\n<blockquote>\n<p>Examples of Complete protein vegetarian combinations</p>\n<ul>\n<li>Grains and legumes: rice and beans; peanut butter sandwich; tortillas with beans</li>\n<li>Grains or vegetables with dairy or soy: pasta with cheese; baked potatoe with dairy/soy sour cream; rice pudding; cereal with milk</li>\n</ul>\n</blockquote>\n<p><a href=\"http://www.stack.com/a/vegetarian-food-combinations\" rel=\"nofollow noreferrer\">The Vegetarian Athlete: Combining Foods For Peak Performance</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33722", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 33723, "author": "Patrick Manser", "author_id": 6968, "author_profile": "https://fitness.stackexchange.com/users/6968", "pm_score": 3, "selected": true, "text": "<p>If you're looking for WHOLE plant-based foods, I would say the best (as in \"most dense\" - pretty much every plant-based food has a complete amino-acid profile) protein sources are:</p>\n\n<ul>\n<li>Lentils</li>\n<li>Beans (all sorts.. kidney, black, garbanzo, etc.)</li>\n<li>and also Peas</li>\n</ul>\n\n<p>If you struggle to meet your protein needs with your regular diet for whatever reason (which shouldn't be the case if you feed yourself with sufficient calories and make sure that around 15% from calories are from protein), any cheap plant-based protein powder is going to help:</p>\n\n<ul>\n<li>rice protein</li>\n<li>hemp protein</li>\n<li>pea protein</li>\n<li>etc.</li>\n</ul>\n\n<p>It doesn't really matter which source the protein is coming from. The effectiveness is going to stay pretty much the same. Make sure you give your body a CONSTANT supply of protein throughout your day.</p>\n\n<p>For further information, check these studies:</p>\n\n<ul>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1997115/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1997115/</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/25628520\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/25628520</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3698202/</a></li>\n</ul>\n" }, { "answer_id": 33724, "author": "Rachael Wright", "author_id": 25122, "author_profile": "https://fitness.stackexchange.com/users/25122", "pm_score": 2, "selected": false, "text": "<p>I'm a vegetarian too and I eat a lot of tempeh. It has a good amount of protein and I like the flavor and texture anyway.. you can also eat </p>\n\n<p>Seeds and kernels. For example pumpkin seeds, melon seeds, sunflower seeds. Nuts, e.g. Cashew nuts, peanuts, almonds, walnuts, pistachio nuts etc. \nCottage cheese, quark, mozzarella. \nLentils, chick peas and beans. \nGoji berries</p>\n\n<p>Or get the whole list of [<strong><em>Vegetarian Sources Of Protein</em></strong>][1]</p>\n\n<p>[1]: <a href=\"http://www.statusofhealth.com/13-surprising-vegetarian-sources-of-protein/\" rel=\"nofollow noreferrer\">http://www.statusofhealth.com/13-surprising-vegetarian-sources-of-protein/</a> hope my answer would help</p>\n" }, { "answer_id": 33725, "author": "PoloHoleSet", "author_id": 23233, "author_profile": "https://fitness.stackexchange.com/users/23233", "pm_score": 1, "selected": false, "text": "<p>There are amino acids, which are the building blocks of proteins, and we get them more easily from animal sources. We can also get them, quite readily, from vegetable sources.</p>\n<p>If I have enough of certain basic amino acids, my body can synthesize certain others.</p>\n<p>What's important in your diet, and what is considered a complete protein dietary profile, is a combination of vegetable protein sources that insure you are getting all of the &quot;essential&quot; amino acids, that your body cannot produce itself from other amino acids.</p>\n<p>For instance, my recollection is that tofu and brown rice is an excellent combination for getting a good spectrum of essential amino acids in sufficient quantities.</p>\n<blockquote>\n<p>These nine (essential amino acids) are leucine, isoleucine, lysine, tryptophan, histidine, phenylanaline, valine, methionine and threonine. While proteing sources such as meat, eggs and dairy are good sources of amino acids, vegetables can also help you to meet your daily requirements of these essential nutrients.</p>\n</blockquote>\n<p><a href=\"http://www.livestrong.com/article/426939-essential-amino-acids-in-vegetables/\" rel=\"nofollow noreferrer\">LiveStrong.Com: Essential Amino Acids In Vegetables</a></p>\n<blockquote>\n<p>Examples of Complete protein vegetarian combinations</p>\n<ul>\n<li>Grains and legumes: rice and beans; peanut butter sandwich; tortillas with beans</li>\n<li>Grains or vegetables with dairy or soy: pasta with cheese; baked potatoe with dairy/soy sour cream; rice pudding; cereal with milk</li>\n</ul>\n</blockquote>\n<p><a href=\"http://www.stack.com/a/vegetarian-food-combinations\" rel=\"nofollow noreferrer\">The Vegetarian Athlete: Combining Foods For Peak Performance</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33726", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23500/" ]

[ { "answer_id": 33741, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 3, "selected": false, "text": "<p>You will get stronger arms.</p>\n\n<p>It's working out, not rocket science.</p>\n" }, { "answer_id": 33743, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 1, "selected": false, "text": "<p>You make no mention of your goal. So, let's assume that it's one that's shared by many people: a <strong>balanced</strong>, <strong>symmetrical</strong>, and <strong>aesthetic</strong> physique. Working only arms will not accomplish that since you are neglecting other body parts. In a sense, if you were an artist, you're painting a small portion of the picture and leaving the rest unfinished. Additionally, while you may get bigger arms, and that's not a given, your potential for an overuse injury increases. And, having an unbalanced physique may put more demands on the other body parts that you have neglected. All in all, working only one body part is never a good idea.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33738", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25230/" ]

[ { "answer_id": 33764, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 1, "selected": false, "text": "<p>There’s no way anyone can predict for sure that your plan will be effective for building muscle mass. And, that’s because there are many factors such as age, current health, nutrition, rest/recovery, genetics, etc. that all play a synergistic role in whether you will be successful in making the gains you want. I’d encourage you to experiment with different training routines, if for nothing else, but, to avoid training stagnation. You need to learn what <strong>works for you</strong>. Only time and consistent training effort will provide the answer to that.</p>\n" }, { "answer_id": 34013, "author": "PoloHoleSet", "author_id": 23233, "author_profile": "https://fitness.stackexchange.com/users/23233", "pm_score": 0, "selected": false, "text": "<p>IMO, I see that on Monday you do soccer and volleyball, both leg-intensive, and on Wednesday you do volleyball, where you want leg-explosiveness for performance. I'm assuming you are playing at an intermediate to better level, with blocking and spiking.</p>\n\n<p>If that's the case, I'd go with Upper Body for Workout A. The Monday and Wednesday sports are leg and explosive leg intensive, not much for the arms and torso, so you'd be getting work in on an area that is neglected on the two days around it, and your workout wouldn't impede performance on your second sports day, like a heavy leg workout the day before might.</p>\n\n<p>Workout B would be the leg workout, Workout C, full body, but I can easily see that order being flip-flopped without much difference in quality of your workout regime.</p>\n\n<p>It <em>could</em> build a bit more mass, if your leg and upper-body only days allow you to devote more time and focus on overloading those muscle groups on those days that would wouldn't have with a full-body workout of equal time.</p>\n" }, { "answer_id": 34476, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>As you’re 15 years old, you’re right on cusp of when you’re able to add lean muscle mass. Does this mean you should start training for size by squatting / benching and deadlifting at age 15? </p>\n\n<p>Maybe, maybe not, as there are other things to consider as well.</p>\n\n<blockquote>\n <p><strong>Bone Growth</strong></p>\n</blockquote>\n\n<p>Bone growth doesn’t stop till about age 20. so you still have some growth yet at age 15. The question is do you want to put these kinds of loads on a skeleton that is not yet mature? </p>\n\n<p>Many medical professionals say no, but many strength trainers ignore this advice and start deadlifting and squatting in their teens. <strong><em>No, these lifts will not stunt your growth</em></strong> but <strong><em>injury is a concern</em></strong> in a skeleton that is still growing.</p>\n\n<blockquote>\n <p><strong>Coordination</strong></p>\n</blockquote>\n\n<p>Another issue is coordination, doing complex exercises like squats and deadlifts require a lot of coordination to perform properly and <strong>bad form WILL cause injury</strong>. Teens tend to be less coordinated because their bodies are changing size and proportions faster than the brain can figure out how to control everything.</p>\n\n<blockquote>\n <p><strong>Neurological Development</strong></p>\n</blockquote>\n\n<p>The last issue to consider when deciding whether to start training for mass / size right at age 15 is maturity and judgement. For most teens, the brain tends to lag behind the body in terms of development. There is a reason that the legal age for being an adult is 18, it’s because until that time <strong><em>judgement skills have not fully developed</em></strong>. Before age 18, one is much more likely to do try something dangerous in the gym - such as lifting more weight than you're safely able to.</p>\n\n<blockquote>\n <p><strong>Bottom Line</strong></p>\n</blockquote>\n\n<p>The split you outlined is fine. Since you’re new to training your body will respond to almost any exercise routine. As you don’t mention the specific exercises you’re doing. I'd stick to basic, body weight focused exercises. \n <strong><em>I'd suggest placing your primary focus on developing good form</em></strong> – habits developed now will be tough to change down the road. Consider seeking guidance from an experienced trainer to help with this.</p>\n\n<p>I’d advise waiting till your growth is complete (around age 19-20) and coordination / judgement is under control before doing more complex exercises such as squats and deadlifts.</p>\n\n<p>That being said it's up to you. Do your own <em>(or with a parent)</em> risk / benefit analysis and decide what is right for you.</p>\n\n<hr>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/2029881\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/2029881</a>\n<a href=\"http://www.sciencedirect.com/science/article/pii/S1053811913010094\" rel=\"nofollow noreferrer\">http://www.sciencedirect.com/science/article/pii/S1053811913010094</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33744", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24097/" ]

[ { "answer_id": 33780, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<p>Research is mixed regarding the importance stretching after exercise. Adaptive shortening of muscles however will cause a problem. </p>\n\n<hr>\n\n<h2>Re-Thinking Movement</h2>\n\n<p>Your body moves as a unit in patterns not as isolated muscles. Think in terms of movement patterns not muscles. Here's my random example that hopefully makes some sense:</p>\n\n<p>Think of your spine like a fishing rod as it bends and your attached muscles to the fishing rod (you're spine) are all affected. They are all shortening or lengthening and pull from different angles with various forces. </p>\n\n<p>Moving it in any direction will effects the other attached muscles ability to work properly. This throws off your body's entire kinematic chain. If one sides tight your essentially weakening the opposing muscle group -- up and down the kinematic chain. </p>\n\n<p>Janda's upper and lower crossed syndrome shows this relationship of a weak / tight muscle imbalance.</p>\n\n<hr>\n\n<p><a href=\"http://www.jandaapproach.com/the-janda-approach/jandas-syndromes/\" rel=\"nofollow noreferrer\">http://www.jandaapproach.com/the-janda-approach/jandas-syndromes/</a></p>\n" }, { "answer_id": 36092, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 2, "selected": false, "text": "<p>I find that it helps with balance, however, there are two commonly accepted &quot;types,&quot; as it were, of stretching, namely &quot;static&quot; and &quot;dynamic.&quot;</p>\n<p>You can read more about it <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3990897/\" rel=\"nofollow noreferrer\">here</a>, but static stretching has been shown to have a negative effect on balance as opposed to dynamic stretching. See <a href=\"https://www.hss.edu/conditions_stretching-tips-athletes-dynamic-static.asp\" rel=\"nofollow noreferrer\">here</a> to read up on these terms in depth, but the main take-aways are this:</p>\n<blockquote>\n<p>(1) &quot;Dynamic stretching involves active tightening of muscles to move joints through their full range of motion. Functional and sport-specific movements help increase muscle temperature and decrease muscle stiffness. This form of stretching improves speed, agility, and acceleration.&quot;</p>\n<p>(2) &quot;Static stretching requires you to move a muscle to the end of its range of motion and maintain it without pain for 20-45 seconds. Repeat this 2-3 times each. This is a very effective way to increase flexibility. It must be noted that using static stretching post-event will help prevent injury; however, if static stretching is performed prior to an athletic competition, it may negatively impact performance. Static stretching may limit your body’s ability to react quickly. This may last up to two hours in activities such as vertical jumps, short sprints, balance, and reaction speeds.&quot;</p>\n</blockquote>\n" } ]

[ "https://fitness.stackexchange.com/questions/33759", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24140/" ]

[ { "answer_id": 33779, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<p>I’m only going to be able to address a small subset of what I’d have clients do. Cross-fit – is backwards. </p>\n\n<p>Starting the most technical and power centeric Olympic lifts and doing them to exhaustion is sloppy and dangerous. </p>\n\n<h2>My abridged recommendations are as follows:</h2>\n\n<p>Proceed all workouts with a 5-10 min dynamic warmup </p>\n\n<p>On Lifting Days</p>\n\n<ul>\n<li>Dynamic Lifts (Unilateral to Destabilize) as your routine Progresses decrease stability (heavy lifts first).</li>\n<li>Alternate Push/Pull and UE/LE exercises</li>\n<li>~30 second rest period between lifts</li>\n<li>~10-15 reps</li>\n</ul>\n\n<hr>\n\n<ul>\n<li>Sun Rest </li>\n<li>Mon:Steady State Run 1.5x Target Distance (Best Time Focus) </li>\n<li>Tues: Lift &amp; 3:1 ratio as tolerable ~ 20-30 min Intervals </li>\n<li>Wed: Lift and Steady State Run to 3/4 Target Distance </li>\n<li>Thrus: Rest </li>\n<li>Fri:Intervals 3:1 ratio as tolerable ~ 30 min </li>\n<li>Sat: More Intense Lift – Light Steady State Cardio</li>\n</ul>\n" }, { "answer_id": 33791, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>Absolutely, more functional strengthening in your case.</p>\n\n<p>II'd focus on improving all major energy systems and raise your bodies H+ tolerance -- it's actually not lactic acid that causes the burn, it's a build up of excess H+ atoms.</p>\n\n<p>Just a few meal things -- \nPost workout you want simple sugars (dextrose is best but table sugar is just fine) to spike you insulin levels so protein can be delivered to your muscles post workout.</p>\n\n<p>Healthy fats before bed to to increase natural hormone production.....</p>\n\n<p>Good luck!</p>\n" }, { "answer_id": 33796, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 0, "selected": false, "text": "<h3>Preface:</h3>\n<p><strong>Why should you listen to me?</strong> I have created fitness plans that, most importantly, people have stuck to and seen progress on. There is no point prescribing a program you won't follow for more than 3 months. I am a level 2 fitness instructor (UK qualification). In terms of DYEL BRO I am at the top end of intermediate in all lifts (Power/Olympic/Crossfit).</p>\n<h2>Background Fitness</h2>\n<p>You clearly can run well, I'm personally training for my first half-marathon and my running is very average but I know that a sub 20min run take a lot of dedication. Fortunately running programming is fairly simple to plan and to follow.</p>\n<p>You aren't fat but want to get a lower body fat, this makes that task hard. What also makes your task harder is you want to make strength gains while losing body-fat. It is do-able, just hard.</p>\n<h2>Goals</h2>\n<p>Your goals are a bit all over the place, you have quite a few conflicting ones: you say you want functional strength but tote the starting strength book and a arbitrary strength standard you want to meet.</p>\n<p>In order of difficulty (for you) here are your goals:</p>\n<ul>\n<li>9% bodyfat</li>\n<li>Run 5km in sub 20mins</li>\n<li>Squat: 200lbs</li>\n<li>Bench 150lbs</li>\n<li>I’d like to put on 5-10 pounds of muscle</li>\n<li>Increase swim performance</li>\n</ul>\n<h2>Planning</h2>\n<p>Some of them work well together and we should pair them up. You have also expressed a interest in starting strength so we should include that (<em>aside, I personally am not in favour of SS for most clients, however you want your squat to go up a lot more than your bench so it is suitable</em>).</p>\n<p>Running takes significant time to get good at, you might see a 30 second improvement on your 5k time after 6 weeks running. Especially since your run times are fairly good already (diminishing returns).</p>\n<p>Your strength goals aren't really that aspirational though and at most 6 months of training should get you there.</p>\n<p>Personally I would recommend the following: 2 running days to build up distance and experience while you work your way through starting strength (3 days a week). If you feel that is too easy and feel restless then you should look to move onto 3 days running and 3 days strength training (this is what I currently do).</p>\n<p>You week would look like this, I have purposely not given rest days as its up to your schedule when you take them (take them between any of the sessions):</p>\n<ul>\n<li>Day 1: Starting Strength 1</li>\n<li>Day 2: Alternate Weeks Easy/Fartlek Runs (40-50 mins)</li>\n<li>Day 3: Starting Strength 2</li>\n<li>Day 4: Long Run (50mins-1h15m)</li>\n<li>Day 5: Starting Strength 3</li>\n</ul>\n<p>I personally would cut out the swimming for now but you have explicitly said you want to do it, so if you do then do it on one of your rest days.</p>\n<hr />\n<p>Footnotes:</p>\n<ul>\n<li>CrossFit is a workout, nothing more, nothing less. I personally have done 6 months of it and became frustrated with the lack of a consistent program where I can see clear progress over time. The movements are usually fun (plyometric, gymnastics, Olympic lifts) but the coaching isn't high level (you won't often get a Olympic weightlifting coach leading a CrossFit gym). However, the social atmosphere is often very good and can help you keep coming back.</li>\n<li>Yoga, seriously. Every person should be doing yoga. Even more so if they are regularly (&gt;4 times a week) doing exercise. The benefits are enormous and the time to be mindful and relax is great. Depending on the instructor you can have good fun too (ours always does handstand holds). Only downside is the cost of classes. 1 session a week can make a lot of difference.</li>\n<li>Don't go overboard with the exercise. Never go full 7 days a week.</li>\n<li>When you run out of progress with starting strength look at 5/3/1 by Jim Wendler.</li>\n</ul>\n" }, { "answer_id": 34263, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 1, "selected": false, "text": "<p>Sub 20 5k run is in my opinion not that difficult if this is your main goal. </p>\n\n<p>I have reached 19'50 5k without looking at my diet. </p>\n\n<p>Build your aerobic Base (aerobic treshold), increase your lactic treshold (treshold training) and work on your running technique (might require an external coach). Then plan strength training around that and rest accordingly. </p>\n\n<p>Read good books to get an understanding of Training in both endurance and strength and you will be good (Chris hinshaw, Cal dietz triphasic are ressources I recommend) </p>\n" }, { "answer_id": 34509, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>You indicate that you'd \"prefer to optimize first for cardio, then for aesthetics, then for strength\", and that you're \"looking to get ‘fit’\".</p>\n\n<p>Increased strength and muscular bodyweight will help you run faster and burn more calories. I suggest first training for strength, including gaining muscular bodyweight (and some bodyfat, inevitably). Contrary to the BMI calculators, etc., you are underweight for your height.</p>\n\n<p>Cardiovascular adaptations occur much more quickly than strength adaptations; decreased bodyfat depends primarily on a caloric deficit, which is most-effectively achieved by consuming fewer calories.</p>\n\n<p>I'm glad to hear that you have <strong>Starting Strength: Basic Barbell Training</strong>. I see three \"Starting Strength\" days per week in your workout schedule. Please consider using these to do a \"novice linear progression\".</p>\n\n<p>Contrary to another answer, you can indeed use \"Starting Strength\" even when you're no longer a novice (that is, you can't add weight to the bar on each successive workout). You can use the barbell lifts to gain strength for <em>years</em>; you will need to adapt your <em>programming</em> of those lifts as you progress.</p>\n\n<p>But, keep it simple (and hard!): lift heavy, get stronger, gain muscle. Your other goals will come more easily thereafter.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33769", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25261/" ]

[ { "answer_id": 33779, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<p>I’m only going to be able to address a small subset of what I’d have clients do. Cross-fit – is backwards. </p>\n\n<p>Starting the most technical and power centeric Olympic lifts and doing them to exhaustion is sloppy and dangerous. </p>\n\n<h2>My abridged recommendations are as follows:</h2>\n\n<p>Proceed all workouts with a 5-10 min dynamic warmup </p>\n\n<p>On Lifting Days</p>\n\n<ul>\n<li>Dynamic Lifts (Unilateral to Destabilize) as your routine Progresses decrease stability (heavy lifts first).</li>\n<li>Alternate Push/Pull and UE/LE exercises</li>\n<li>~30 second rest period between lifts</li>\n<li>~10-15 reps</li>\n</ul>\n\n<hr>\n\n<ul>\n<li>Sun Rest </li>\n<li>Mon:Steady State Run 1.5x Target Distance (Best Time Focus) </li>\n<li>Tues: Lift &amp; 3:1 ratio as tolerable ~ 20-30 min Intervals </li>\n<li>Wed: Lift and Steady State Run to 3/4 Target Distance </li>\n<li>Thrus: Rest </li>\n<li>Fri:Intervals 3:1 ratio as tolerable ~ 30 min </li>\n<li>Sat: More Intense Lift – Light Steady State Cardio</li>\n</ul>\n" }, { "answer_id": 33791, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>Absolutely, more functional strengthening in your case.</p>\n\n<p>II'd focus on improving all major energy systems and raise your bodies H+ tolerance -- it's actually not lactic acid that causes the burn, it's a build up of excess H+ atoms.</p>\n\n<p>Just a few meal things -- \nPost workout you want simple sugars (dextrose is best but table sugar is just fine) to spike you insulin levels so protein can be delivered to your muscles post workout.</p>\n\n<p>Healthy fats before bed to to increase natural hormone production.....</p>\n\n<p>Good luck!</p>\n" }, { "answer_id": 33796, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 0, "selected": false, "text": "<h3>Preface:</h3>\n<p><strong>Why should you listen to me?</strong> I have created fitness plans that, most importantly, people have stuck to and seen progress on. There is no point prescribing a program you won't follow for more than 3 months. I am a level 2 fitness instructor (UK qualification). In terms of DYEL BRO I am at the top end of intermediate in all lifts (Power/Olympic/Crossfit).</p>\n<h2>Background Fitness</h2>\n<p>You clearly can run well, I'm personally training for my first half-marathon and my running is very average but I know that a sub 20min run take a lot of dedication. Fortunately running programming is fairly simple to plan and to follow.</p>\n<p>You aren't fat but want to get a lower body fat, this makes that task hard. What also makes your task harder is you want to make strength gains while losing body-fat. It is do-able, just hard.</p>\n<h2>Goals</h2>\n<p>Your goals are a bit all over the place, you have quite a few conflicting ones: you say you want functional strength but tote the starting strength book and a arbitrary strength standard you want to meet.</p>\n<p>In order of difficulty (for you) here are your goals:</p>\n<ul>\n<li>9% bodyfat</li>\n<li>Run 5km in sub 20mins</li>\n<li>Squat: 200lbs</li>\n<li>Bench 150lbs</li>\n<li>I’d like to put on 5-10 pounds of muscle</li>\n<li>Increase swim performance</li>\n</ul>\n<h2>Planning</h2>\n<p>Some of them work well together and we should pair them up. You have also expressed a interest in starting strength so we should include that (<em>aside, I personally am not in favour of SS for most clients, however you want your squat to go up a lot more than your bench so it is suitable</em>).</p>\n<p>Running takes significant time to get good at, you might see a 30 second improvement on your 5k time after 6 weeks running. Especially since your run times are fairly good already (diminishing returns).</p>\n<p>Your strength goals aren't really that aspirational though and at most 6 months of training should get you there.</p>\n<p>Personally I would recommend the following: 2 running days to build up distance and experience while you work your way through starting strength (3 days a week). If you feel that is too easy and feel restless then you should look to move onto 3 days running and 3 days strength training (this is what I currently do).</p>\n<p>You week would look like this, I have purposely not given rest days as its up to your schedule when you take them (take them between any of the sessions):</p>\n<ul>\n<li>Day 1: Starting Strength 1</li>\n<li>Day 2: Alternate Weeks Easy/Fartlek Runs (40-50 mins)</li>\n<li>Day 3: Starting Strength 2</li>\n<li>Day 4: Long Run (50mins-1h15m)</li>\n<li>Day 5: Starting Strength 3</li>\n</ul>\n<p>I personally would cut out the swimming for now but you have explicitly said you want to do it, so if you do then do it on one of your rest days.</p>\n<hr />\n<p>Footnotes:</p>\n<ul>\n<li>CrossFit is a workout, nothing more, nothing less. I personally have done 6 months of it and became frustrated with the lack of a consistent program where I can see clear progress over time. The movements are usually fun (plyometric, gymnastics, Olympic lifts) but the coaching isn't high level (you won't often get a Olympic weightlifting coach leading a CrossFit gym). However, the social atmosphere is often very good and can help you keep coming back.</li>\n<li>Yoga, seriously. Every person should be doing yoga. Even more so if they are regularly (&gt;4 times a week) doing exercise. The benefits are enormous and the time to be mindful and relax is great. Depending on the instructor you can have good fun too (ours always does handstand holds). Only downside is the cost of classes. 1 session a week can make a lot of difference.</li>\n<li>Don't go overboard with the exercise. Never go full 7 days a week.</li>\n<li>When you run out of progress with starting strength look at 5/3/1 by Jim Wendler.</li>\n</ul>\n" }, { "answer_id": 34263, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 1, "selected": false, "text": "<p>Sub 20 5k run is in my opinion not that difficult if this is your main goal. </p>\n\n<p>I have reached 19'50 5k without looking at my diet. </p>\n\n<p>Build your aerobic Base (aerobic treshold), increase your lactic treshold (treshold training) and work on your running technique (might require an external coach). Then plan strength training around that and rest accordingly. </p>\n\n<p>Read good books to get an understanding of Training in both endurance and strength and you will be good (Chris hinshaw, Cal dietz triphasic are ressources I recommend) </p>\n" }, { "answer_id": 34509, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>You indicate that you'd \"prefer to optimize first for cardio, then for aesthetics, then for strength\", and that you're \"looking to get ‘fit’\".</p>\n\n<p>Increased strength and muscular bodyweight will help you run faster and burn more calories. I suggest first training for strength, including gaining muscular bodyweight (and some bodyfat, inevitably). Contrary to the BMI calculators, etc., you are underweight for your height.</p>\n\n<p>Cardiovascular adaptations occur much more quickly than strength adaptations; decreased bodyfat depends primarily on a caloric deficit, which is most-effectively achieved by consuming fewer calories.</p>\n\n<p>I'm glad to hear that you have <strong>Starting Strength: Basic Barbell Training</strong>. I see three \"Starting Strength\" days per week in your workout schedule. Please consider using these to do a \"novice linear progression\".</p>\n\n<p>Contrary to another answer, you can indeed use \"Starting Strength\" even when you're no longer a novice (that is, you can't add weight to the bar on each successive workout). You can use the barbell lifts to gain strength for <em>years</em>; you will need to adapt your <em>programming</em> of those lifts as you progress.</p>\n\n<p>But, keep it simple (and hard!): lift heavy, get stronger, gain muscle. Your other goals will come more easily thereafter.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33772", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25263/" ]

[ { "answer_id": 33808, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 3, "selected": false, "text": "<p>Well, we have to divide the body up into chunks that make sense.</p>\n\n<p><strong>Opposites</strong></p>\n\n<p>For exercises where we push forward, e.g. the pushup, we train mainly chest, triceps, and front deltoid.</p>\n\n<p>For exercises where we pull backward, e.g. inverted rows, we train the upper back and biceps. These muscles are opposite the ones in the pushing exercises.</p>\n\n<p>For squats, I'm not sure we can follow the same pattern. During the squat you train a lot of quadricep. On the other side of that is the hamstring, but the squat trains that too.</p>\n\n<p>During the squat we also train the lower back. On the other side of that are the abdominal muscles, but again, the squat forces you to engage this muscle group too, in order to keep correct posture.</p>\n\n<p>This is actually why we love and preach the glory of the squat. It does so many things all at once.</p>\n\n<p><strong>Caveat</strong></p>\n\n<p>Now, while it does <em>train</em> all these muscle groups, it trains some more than others. For instance, the quadriceps are far more active than the hamstrings. Luckily we have other movements that train much of the same areas, but with different foci.</p>\n\n<p>For instance, the deadlift also trains quads, hamstring, lower back, abdominals etc, but it requires more hamstring work than the squat.</p>\n\n<p><strong>Bottom line</strong></p>\n\n<p>So as far as your question goes, I'm not sure the squat has an \"opposite\" exercise in that regard. Just <em>complementary</em> ones.</p>\n\n<p>Oh, and whenever you're in doubt as to whether you should be doing this move or that move, the answer is usually both. Variety is key.</p>\n" }, { "answer_id": 33820, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>What is the opposite of sit to stand?</p>\n\n<p>Break the motion down concentric vs eccentric contractions, joint by joint -- quite simply there isn't one.</p>\n\n<p>A great exercise to add to your arsenal is the hip dominant Split Stance Romanian Deadlift</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=QDEMmKocxbM\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=QDEMmKocxbM</a> (Direct Example)\n<a href=\"https://www.youtube.com/watch?v=XowKMitOVNc\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=XowKMitOVNc</a> (This Guy Knows His Stuff)</p>\n" }, { "answer_id": 38539, "author": "marty", "author_id": 29304, "author_profile": "https://fitness.stackexchange.com/users/29304", "pm_score": -1, "selected": false, "text": "<p>You could hang from a lat pulldown machine and fix your feet into place. This is the opposite of the squat. the hip flexors are the main muscle that is working i think. you could also do leg raises of some kind. I am not sure why you would want to do them tho</p>\n" }, { "answer_id": 38542, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>For bodyweight exercises, perhaps you're looking for something along the lines of a <strong>slick floor bridge curl</strong>? <a href=\"https://youtu.be/ZA8GzhFh_CQ?t=2m26s\" rel=\"nofollow noreferrer\">This video</a> demonstrates the exercise. With a little more equipment you can do the <strong>Nordic Curl</strong> <a href=\"https://youtu.be/DQQleh4xUjU\" rel=\"nofollow noreferrer\">as demonstrated here</a>.</p>\n" }, { "answer_id": 38546, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>I'd argue the opposite exercise to a body squat is a <a href=\"https://barbend.com/benefits-hanging-knee-raises/\" rel=\"nofollow noreferrer\">Hanging Knee Raise</a>. While the squat relies on eccentric contraction of the quadriceps going down into the squat, and then concentric contraction on the way up, the knee raise reverses this with concentric contraction of the quadriceps on the way up and eccentric on the way down.</p>\n\n<p>They're not exactly equivalent, of course. The hanging knee raise works shoulder mobility in a different way, and the bodyweight squat does different things for opening up your hips and ankles, but I think it's still a pretty good opposition.</p>\n" }, { "answer_id": 44819, "author": "Josh", "author_id": 37634, "author_profile": "https://fitness.stackexchange.com/users/37634", "pm_score": 2, "selected": false, "text": "<p>If you have a hanging bar and some inversion boots you can do the bodyweight squat upside down ie hanging from feet &quot;lifting&quot; glutes to heels and back down</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33807", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25298/" ]

[ { "answer_id": 37282, "author": "Gimli", "author_id": 27980, "author_profile": "https://fitness.stackexchange.com/users/27980", "pm_score": 1, "selected": false, "text": "<p>Sound like you are used to a stronger stimulus than the one normally archieved without supplements. Stop taking this stuff and after after a few weeks, when you are used to training without any pump, do carboloading the day before workout and try isometric exercise. Its a bit like you are used to drink a lot of coffee to wake up and now wondering why a cold shower alone is not enough anymore.</p>\n" }, { "answer_id": 37323, "author": "Jorge Gonzales", "author_id": 27913, "author_profile": "https://fitness.stackexchange.com/users/27913", "pm_score": 0, "selected": false, "text": "<p>Eat! Milk is a good example of a natural protein shake!\nIf you consume 1 gram of protein per pound of body weight, preferably consumed every three hours, you will grow, you don't need any supplements! There very profitable that's why they're marketed as though you need them! I have read that liquid protein must be consumed straight after a workout because it's absorbed quicker, but milk is slow releasing so it's not as good as whey protein, but that's from cheese anyway so I think it's just a marketing ploy!\nEat well and sleep well and you can build muscle without supplements!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33835", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25334/" ]

[ { "answer_id": 37282, "author": "Gimli", "author_id": 27980, "author_profile": "https://fitness.stackexchange.com/users/27980", "pm_score": 1, "selected": false, "text": "<p>Sound like you are used to a stronger stimulus than the one normally archieved without supplements. Stop taking this stuff and after after a few weeks, when you are used to training without any pump, do carboloading the day before workout and try isometric exercise. Its a bit like you are used to drink a lot of coffee to wake up and now wondering why a cold shower alone is not enough anymore.</p>\n" }, { "answer_id": 37323, "author": "Jorge Gonzales", "author_id": 27913, "author_profile": "https://fitness.stackexchange.com/users/27913", "pm_score": 0, "selected": false, "text": "<p>Eat! Milk is a good example of a natural protein shake!\nIf you consume 1 gram of protein per pound of body weight, preferably consumed every three hours, you will grow, you don't need any supplements! There very profitable that's why they're marketed as though you need them! I have read that liquid protein must be consumed straight after a workout because it's absorbed quicker, but milk is slow releasing so it's not as good as whey protein, but that's from cheese anyway so I think it's just a marketing ploy!\nEat well and sleep well and you can build muscle without supplements!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33836", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25335/" ]

[ { "answer_id": 33841, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 5, "selected": true, "text": "<p>I'm afraid that's purely genetic. The only \"muscles\" in that part of the wrist are the Pronator Quadratus, and they are so small, they'll never get noticably bigger.</p>\n\n<p>If you want thicker wrists, I'm afraid you're going to have to gain a LOT of weight. Fat, specifically.</p>\n\n<p>Also, just to squash your food question; there is no food that is good for growing a particular set of muscles.</p>\n\n<p><a href=\"https://i.stack.imgur.com/CfgTW.png\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/CfgTW.png\" alt=\"enter image description here\"></a></p>\n" }, { "answer_id": 38927, "author": "Ari Emre", "author_id": 29699, "author_profile": "https://fitness.stackexchange.com/users/29699", "pm_score": -1, "selected": false, "text": "<p>Play tennis and consume good carbs and more protein based food for gaining muscle. Check forearm exercises &amp; work and rest on and off.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33839", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25296/" ]

[ { "answer_id": 33883, "author": "zigzag", "author_id": 25386, "author_profile": "https://fitness.stackexchange.com/users/25386", "pm_score": 1, "selected": false, "text": "<p>High level competitive swimmers do a little bit of everything in the gym. The focus is always on core strength (tons of abdominal and lower back work, lots of resistance added), range of motion exercises, and body resistance (pushups, pullups, squats, lunges).</p>\n\n<p>Upperbody and leg work is mostly lots of high rep, low weight stuff. Strength is important, but there's also a lot of emphasis just on generating lactic acid.</p>\n\n<p>Swimming itself is most of the cardio swimmers need, but in between strength exercises, good programs will keep the athlete active with something to keep the heartrate up like jumping rope or yoga poses.</p>\n" }, { "answer_id": 33895, "author": "N.Briton", "author_id": 25083, "author_profile": "https://fitness.stackexchange.com/users/25083", "pm_score": 3, "selected": true, "text": "<p>I competed at national level in my youth, and when we did our dry resistance training, it was almost always compound movements with a few isolation exercises focusing on explosiveness.</p>\n\n<p>The sprinters (such as myself) would focus more on the explosive stuff, and do the compound movements with a medium-heavy load for strength/power. The distance guys would focus less on explosive and do more high rep training for endurance.</p>\n\n<p>From memory my resistance training looked like this:</p>\n\n<p>Lower body:\nSquat (medium-heavy), \nleg extensions/ham curls (low weight high rep, but explosive on the lifting phase)</p>\n\n<p>Upper body:\nBench (medium-heavy), \nbar/cable rows (high rep), \nwide grip lat pulldowns (low weight high rep explosive on lifting phase), \nTricep rope pulldowns (low weight high rep explosive on lifting phase), \nendless chinups/pullups to failure.</p>\n\n<p>Core:\nRussian twists, medicine ball sit-up-throws with a partner</p>\n\n<p>We only did this once/twice a week - our coaches wanted us sleek and strong, but not to bulk and lose flexibility.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33851", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/20424/" ]

[ { "answer_id": 33857, "author": "Phlegon_of_Tralles", "author_id": 25340, "author_profile": "https://fitness.stackexchange.com/users/25340", "pm_score": 1, "selected": false, "text": "<p>Start weight training as soon as you know how to do the movements. You can probably start fairly safely with things like body weight squats and push ups. I would get a trainer or someone who knows how to lift before I started things like back squats, bench press, overhead press, etc. Weight training, in addition to cardio and eating sensibly, will help you lose weight. The exercises themselves will burn calories and as they repair they will burn more calories. </p>\n" }, { "answer_id": 33858, "author": "heropup", "author_id": 7576, "author_profile": "https://fitness.stackexchange.com/users/7576", "pm_score": 3, "selected": false, "text": "<p>At 1.7 m and 105 kg, your BMI is 36.3, which is above the 99th percentile for males your age and if you are experiencing any health conditions related to your size, this puts you in the morbidly obese category.</p>\n\n<p>In general, anybody who is interested in embarking on a diet and exercise plan would do well to consult a physician before doing so. In your case, I would say it is a requirement, because the potential for injury is something that should not be ignored. It is not the role of this site (or any online forum, for that matter) to dispense medical advice, so I strongly urge you to exercise in a supervised setting (i.e., you should have a trainer).</p>\n\n<p>That said, let us assume that you've got physician approval for whatever exercise and diet plan you are going to do, and you've got adequate supervision. Let's answer the specific question you asked: should you incorporate resistance training in your exercise plan?</p>\n\n<p>The simple answer, of course--and this is true for just about anyone--is yes. Resistance training, specifically weight training, has numerous benefits that cardiovascular training alone does not target:</p>\n\n<ol>\n<li>Increases muscular strength and endurance</li>\n<li>Results in neurological adaptations benefiting coordination, proprioception, balance, and general musculoskeletal control</li>\n<li>Promotes increase in muscle-to-fat ratio with corresponding metabolic changes</li>\n</ol>\n\n<p>The unasked question that is implied is, \"what <em>kind</em> of resistance training should I do?\" And this is something that is difficult to answer, because every person is different. We each have different health conditions, physical needs, body shapes, ages, and strength goals. What works for me may not work for you, and vice versa. That's why a supervised plan is likely to be safest and most effective.</p>\n\n<p>Up to now, I think I've largely stayed away from personal opinion, so what follows is only my thinking; others may disagree. In my view, you are already carrying at least 40 kg of excess weight with you, 24 hours a day, 7 days a week. If you do a bodyweight squat, that's like me doing a barbell squat with an extra 40 kg (well, not exactly, of course, since the weight is distributed differently). But the point is, your own excess weight is already providing a nontrivial amount of resistance on your muscles. So your initial resistance training should be focused on bodyweight exercises (e.g, push-ups, crunches, bodyweight squats, etc). You can of course do free weights or weight machines, but don't look at a plan that is designed for non-overweight individuals and think that that's where you need to start. The intensity of your resistance training should be extremely low initially: this minimizes risk of injury and overtraining and allows gradual adaptation.</p>\n\n<p>The one major mistake I think that people make when starting regular exercise for the first time in order to lose weight, is to overdo it. You didn't gain that weight overnight. Why do you think you can lose it overnight? Cardiovascular training should be the central focus of your workout plan at this time. If you can supplement that with resistance training, fantastic. But do not sacrifice the former for the latter. For you, just <strong>walking</strong> is going to make you lose weight, provided you adjust your caloric intake. And it will happen <strong>fast</strong>. Not overnight, but a lot faster than you might think, if you are consistent. And the more weight you lose, the more you can shift your program toward weight training, because you're not carrying as much extra mass.</p>\n" }, { "answer_id": 33872, "author": "PoloHoleSet", "author_id": 23233, "author_profile": "https://fitness.stackexchange.com/users/23233", "pm_score": 0, "selected": false, "text": "<p>You goal should be more focused on body composition vs numerical body weight. As such, there's no reason to not do resistance or weight training.</p>\n\n<p>Phlegon's answer about starting with body weight resistance via what's generally considered calisthenics is a good one. That's also a way to do some of the exercises at home and build up some strength and fitness if you're at all self-conscious about the amount of weight you'd be pushing at the health club.</p>\n\n<p>So.... doing resistance exercises doesn't have to mean developing bulk, if that's what you're worried about. Lower weight, higher repetition sets will develop some strength, but will develop more fitness, tone and endurance, which will also help with your general stamina for your other aerobic activities.</p>\n\n<p>Variety is good, so why not do more types of exercise? It's better, mentally, to keep you from getting stale, and a cross section of exercises and types of exercises gives you good functional fitness, where the advantages and drawbacks of any particular exercising method even out with cross-training with other methods.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33852", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25351/" ]

[ { "answer_id": 33856, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 2, "selected": false, "text": "<p>I am assuming that you are doing freestyle.</p>\n\n<p>Without actually seeing you, I'm guessing that you have a form problem, and/or are going slow enough that you aren't able to create the \"bow wave\" effect where the water coming over your head flares out slightly to give you a space.</p>\n\n<p>When you breathe, you want to turn your head to the side, and slightly tuck your chin in towards your shoulder. As stated, the water should sheet over your head in a way that leaves you a pocket of air to breathe.</p>\n\n<p>As far as when, I generally start breathing in through both my mouth and nose as soon as my face starts to emerge enough. Occasionally I do get some water in my mouth, but that's just the nature of swimming. I start breathing out as soon as my face goes underwater again.</p>\n\n<p>You don't say how long you have been swimming, but I suspect this is mostly a form/timing issue, and that you need to get an instructor to show you the technique. It's simple once you get it, but it's not that intuitive to just be able to do.</p>\n" }, { "answer_id": 33871, "author": "PoloHoleSet", "author_id": 23233, "author_profile": "https://fitness.stackexchange.com/users/23233", "pm_score": 1, "selected": true, "text": "<p>I breathe in through my mouth, only, and exhale through both nose and mouth. For the most part, any water coming in during the inhale phase gets caught in my mouth and gets spit out on exhale.</p>\n\n<p>My inhale starts as I'm turning my head, as my face breaks the surface of the water. Since I'm not inhaling through my nose, my nose never gets water going in the wrong direction.</p>\n\n<p>If it seems unnatural, you can practice the breathing pattern just sitting around, watching TV or at your desk.</p>\n\n<p>EDIT - Happened to get this link via email the other day....</p>\n\n<p><a href=\"https://www.kiefer.com/blog/freestyle-swimming-breathing-tips\" rel=\"nofollow noreferrer\">Blog: Freestyle Breathing Tips</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33854", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25352/" ]

[ { "answer_id": 33861, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 3, "selected": false, "text": "<p>You can't. You've been answering your own question.</p>\n\n<blockquote>\n <p>There have to be various other ways to improve things like muscle synthesis; improve satellite cell functioning; increase nervous system and muscle recovery; and even increase size too.</p>\n</blockquote>\n\n<p>Increase compared to what? You state no baseline for comparison.</p>\n\n<blockquote>\n <p>Obviously besides just working out and \"hoping.\" I'm talking about \"natural enhancements.\"</p>\n</blockquote>\n\n<p>Define \"natural\". Heck, define \"enchancements\". We're not replacing our weak limbs with bionic limbs on a whim just yet.</p>\n\n<blockquote>\n <p>What else is there? What's the real holy grail that can (almost) compare to high doses of AAS/PEDs?</p>\n</blockquote>\n\n<p>This isn't a secret we're keeping to ourselves. If we had the knowledge to gain equal progress WITHOUT anabolic steroids, why would people still be using anabolic steroids?</p>\n\n<blockquote>\n <p>As long as it isn't AAS/PEDs. Good sleep never made me wake up looking like Phil Heath; neither did a 20,000 calorie surplus, 900g of protein, zero stress, or years of training. Something's gotta give.</p>\n</blockquote>\n\n<p>No, nothing's gotta give. A 20k kcal surplus is going to kill you. 900g of protein is going to give you gastric distress. Zero stress is going to be impossible, especially with the aforementioned diet. Years of training is what we're doing. That, and a slightly more reasonable approach to dieting and rest than what you said.</p>\n\n<blockquote>\n <p>How can we create true enhanced natties, without the steroids, growth hormones, insulin, etc.?</p>\n</blockquote>\n\n<p>Now you're just throwing out buzzwords to see what sticks. Like I said, if bodybuilders didn't need the AAD's, why would they still be using the AAD's?</p>\n\n<blockquote>\n <p>Remember, before this garbage existed we still played sports professionally &amp; adored great bodies.</p>\n</blockquote>\n\n<p>Yes, and the bodybuilders of yesteryear looked pretty damn different from what they do now.</p>\n\n<p>Case in point; here's Mr. Olympia 40 years ago, vs. today.</p>\n\n<p><a href=\"https://i.stack.imgur.com/vGEtQ.png\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/vGEtQ.png\" alt=\"Frank Zane\"></a> <a href=\"https://i.stack.imgur.com/eUhsx.png\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/eUhsx.png\" alt=\"Phil Heath\"></a></p>\n\n<p>Look, here's the answer to the question you're afraid to ask.</p>\n\n<p><strong>How can I look like a bodybuilder without using the same supplements as they use?</strong></p>\n\n<p>You can't. They use these supplements to break the barriers that the human body imposes on itself. Through decades of research, we have come up with the best way to do so, and the bodybuilders you see compete for the title of Mr. Olympia, are the result of this research.</p>\n\n<p>If you want to look like they do, do what they do.</p>\n" }, { "answer_id": 33903, "author": "Paul K", "author_id": 18395, "author_profile": "https://fitness.stackexchange.com/users/18395", "pm_score": 0, "selected": false, "text": "<p>From <a href=\"https://www.t-nation.com/training/how-natural-is-natural-bodybuilding\" rel=\"nofollow noreferrer\">How Natural is Natural Bodybuilding</a></p>\n\n<blockquote>\n <p>\"Natural\" in this case simply means \"not currently on steroids and other drugs at this very moment... as least not the ones that can be detected by a lame drug test at a bodybuilding show.\"</p>\n</blockquote>\n\n<p>and </p>\n\n<blockquote>\n <p>You can beat a drug test like this by doing a few little tricks.</p>\n</blockquote>\n\n<p>That said, it's unlikely that you can even get close to without unnatural enhancements if even associations devoted to natuaral bodybuilding are not close to natural.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33860", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25364/" ]

[ { "answer_id": 33866, "author": "AnoE", "author_id": 25048, "author_profile": "https://fitness.stackexchange.com/users/25048", "pm_score": -1, "selected": false, "text": "<p>That is a complex question with no simple answer. You might even feel stronger after a short break. </p>\n\n<p>But in general, I would do some earnest thinking after missing two weeks straight, or if I would keep missing individual days regularly. </p>\n" }, { "answer_id": 33870, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 2, "selected": false, "text": "<p>You may be interested in my response to a similar question I answered: <a href=\"https://fitness.stackexchange.com/questions/33375/will-i-lose-gains-in-this-situation/33379#33379\">Will I lose gains in this situation?\n</a>. Since each of us is an <strong>individual</strong>, no one can say for sure how long it would take for you, specifically, to “lose progress”. However, if you look at the study results mentioned in my answer, you’ll see that there are some guidelines that may shed some light and help you understand your individual situation.</p>\n" }, { "answer_id": 33933, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 2, "selected": false, "text": "<p>You can search studies about \"residual training effects\" for different sport performance parameters e.g. aerobic endurance, maximal strength, ...</p>\n\n<p>Average numbers suggest aerobic endurance adaptations last for about 30 days, strength also. Anaerobic glycolytic adaptations last for about 18 days, strength endurance about 15 days and maximal speed 5 days.</p>\n\n<p>These numbers explain the idea behind periodizing for competitions. If you train for the 100m dash then your training program shall allow for maximal speed training near your competition while GPP shall be placed at the beginning of the season. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33864", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23180/" ]

[ { "answer_id": 33873, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 2, "selected": false, "text": "<p>While I am not aware of any studies done on specific hand/finger positions for optimal stretching of the forearms, I would suspect that you will get better stretching with an open fingered position.</p>\n\n<p>The simple reason is that even if you have a very loosely curled fist, you are still tensing your finger flexors, which pass through your wrist. This limits the range of motion in your wrist, which will oppose the purpose of the movement, which is to get as much stretch through the wrist as possible.</p>\n" }, { "answer_id": 33878, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 1, "selected": false, "text": "<p>While I don't think he has any sort of certification, Lucas/pigmie of Only Kinds Fitness suggests doing wrist rotations first with outstretched fingers, <a href=\"https://youtu.be/rsRaPGZ275k?t=1m5s\" rel=\"nofollow noreferrer\">then with closed fists</a> because the fist makes the tendons tighter when the wrist is bent forward. He explains it a bit further around the 1:23 mark where he notes that it specifically makes pronation a bit more difficult, but easier bending the opposite way.</p>\n\n<p>Under the general heading of exercise generally training you to get better with that specific motion, it makes sense to do both if you think you might encounter both situations (even accidentally).</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33867", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/3806/" ]

[ { "answer_id": 33900, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 3, "selected": true, "text": "<p>The estimated TDEE is just that, estimated. There are many other factors which can affect your BMR that those calculators don't take into account. </p>\n\n<p>Use a 2 week cycle to set a TDEE, eat at it and then measure the difference on the scale and in your energy levels/mood. IF you don't lose weight and feel good then reduce the calorie intake further and try for another 2 weeks. If you lose slightly over what you expect or feel awful then up your calorie intake a little.</p>\n\n<p>Your BMR is highly personal and cannot be \"prescribed\" using a calculator. At best it gives you a starting point. Go out and do some science. </p>\n" }, { "answer_id": 33926, "author": "fittobetied", "author_id": 25421, "author_profile": "https://fitness.stackexchange.com/users/25421", "pm_score": 1, "selected": false, "text": "<p>To estimate your BMR use this formula 66 + (6.25 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years) = BMR.\n66 + 1362.5=1428.50 + 876.3 = 2304.8 - 326.4 = 1978.4 BMR. times that by the amount of physical activity (charts available online) i would say walking 50 to 60 miles a week at 3.5 mph would moderate(only because of the speed) so, 1978.4 x 1.375 = 2,720.3 calories a day to maintain your weight. If you want to lose 2 lbs per week yes you would have to decrease calories by 1000. Although it is very possible that 1,720 calories will not be enough to give you the energy needed to exercise even at a moderate rate. What I would suggest is to eat around 2500 calories per day and add muscle building exercises to your workout to help increase your metabolism. Also it is good to know what your body composition is or how many lbs of fat you are carrying. There are several ways to determine this the most popular way is the Pinch Test using calipers. you may weigh 218 lbs but knowing how much is fat is very critical because you don't want to lose muscle. If you have 35 lbs of fat then subtracting that from 218 lbs would mean that you have 183 lbs of fat free mass(muscle, bones, blood,organs etc.) now 35 lbs of fat means your bf % is 23. A man 40 - 49 who has BFP is over 28% is considered to be obese. In the case of the example this man is perfectly fine and shouldn't need to lose weight. Gosh I hope this helps and I hope I wrote it so you could understand. Good luck on your journey.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33891", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25307/" ]

[ { "answer_id": 33894, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": -1, "selected": false, "text": "<p>Seriously -- great question. Really making me think... Love it.</p>\n\n<p>Strange, as so much emphasis is placed on a having a \"six-pack\" for very little benefit.</p>\n\n<p>I believe it would be incorrect to say that it's insertion, which is essentially directly down to the pubic region, would cause any significant posterior tilt during rest or have any effect on the resting position of the antagonist back musculature.</p>\n\n<p>You're dead right, the TrA is activated before all movement, so that would be the key stabilizer. I would have to say beyond generating force for function movements like sitting up. It seems to be a hybrid muscle both generating global movement and also preventing it -- but nothing of significance.</p>\n\n<p>The only benefit I see is preventing altered length-tension relationship in the opposite case -- the global back musculature being tight causing an anterior tilt and weakened rectus.</p>\n\n<p>What are your thoughts? I can’t see how it would significantly help any type of heavy lifts… </p>\n" }, { "answer_id": 33904, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": true, "text": "<ul>\n<li>Global muscles <strong>produce</strong> movement. </li>\n<li>Local muscles <strong>prevent</strong> movement.</li>\n</ul>\n\n<blockquote>\n <p>For examples of over-developed rectus abdominis you can look towards the sport of super-heavyweight powerlifting/strongman where many have extremely large rectus abdominis to stop their body folding in two</p>\n</blockquote>\n\n<p>The rectus abdominis generates spinal flexion. A physical barrier like a large stomach may create a physical barrier to stop movement but it doesn't matter if it's fat or a \"six pack\" that's blocking the movement. There's no relation to muscle function</p>\n\n<p>The reason this was such a good question is that the rectus is considered a global muscle and not consider a part of the innercore.</p>\n\n<p>Failure to stabilize the spine isn't ONLY due to weakness. Altered neuromuscular firing patterns produce the same result. </p>\n\n<p>If you're more powerful global muscles are firing before your deep stabilizers this results in large force being applied to an unstablized spinal column.</p>\n\n<p>This is why the trA is so important. It is activated first before movement in any direction. Unlike your quadratus lumborum which is only active during sagittal plane movements.</p>\n" }, { "answer_id": 34159, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 0, "selected": false, "text": "<p>Have a strong core is essential in anything you do while standing up. Your rectus abdominis are a big part of this. </p>\n\n<blockquote>\n <p>For example, is there any \"heavy lifting\" or exercise significantly helped by a specifically strong rectus (not transverse!) abdominis?</p>\n</blockquote>\n\n<p>Yes, your rectus abdominis will help stabilize your body while doing things like deadlifts, squats, bend-over rows, military press, push-ups, if you do these movements will standing (apart from the push-ups). Even if you do bicep curls while standing, your core is working to keep your body erect.</p>\n\n<p>Note: I'm not saying rectus abdominis is the only muscle that is stabilizing your body, your entire core does this. I'm saying rectus abdominis is a part of this and therefore making it stronger will help in anything that requires your core to stabilize your body during heavy lifting or any daily activitie.</p>\n" }, { "answer_id": 40223, "author": "Darren Beattie", "author_id": 31032, "author_profile": "https://fitness.stackexchange.com/users/31032", "pm_score": 0, "selected": false, "text": "<blockquote>\n <p>It looks like the rectus abdominis plays a role in posture and\n contributes a bit towards increasing intra-abdominal pressure (IAP).</p>\n</blockquote>\n\n<p><a href=\"https://www.painscience.com/articles/posture.php\" rel=\"nofollow noreferrer\">Posture is more dynamic and complicated than people give it credit for</a>. Technically every muscle in your body plays some role in posture. </p>\n\n<blockquote>\n <p>Also, it is used for trunk/lumbar flexion as well.</p>\n</blockquote>\n\n<p>Of course, it does that but priority of training that is likely low.</p>\n\n<p>I'd say the torso is more for transfer of force from the upper body to lower body and vice versa. Secondary or tertiary function is stability, or anti-rotation (<em>could be considered the same thing</em>). As opposed to lumbar flexion, which is at best a tertiary or quaternary (fourth) consideration.</p>\n\n<p>Frankly few people are that weak at lumbar flexion. And if you can do more than 8 reps of something, you're no longer training strength, you're training muscular endurance. Doing 30-40 crunches becomes a waste of time because the threshold of adaptation is way too low and it takes to long to get a training effect at the expense of spinal flexion cycles. </p>\n\n<blockquote>\n <p>However, what benefit is there to having a particularly \"strong\"\n rectus abdominis? By strong, I mean significantly beyond whatever may\n be required for basic mere things like posture and the occasional\n sit-up (or crunch).</p>\n</blockquote>\n\n<ol>\n<li>Hypertrophy -- If that's what you want, then loaded lumbar flexion (cable crunches, loaded crunches) is somewhat of a requirement in a ~6-12 rep range.</li>\n<li>Function -- Especially explosive anti-rotation work like pallofs or chops/lifts or in eccentric anti-flexion like a roll-out. These are all particularly useful benefits for athletes, especially rotational or overhead athletes as it contributes to force generation/transfer.</li>\n</ol>\n\n<p>Yes, none of those examples seem 'specific' to rectus abdominis in terms of isolation, but you can't isolate muscles anyway. This is a myth, you can only favour muscles in a kinetic chain. All muscles work in some kind of kinetic chain. Even in a crunch, your hip flexors, TVA, pelvic floor and your obliques are involved.</p>\n\n<p>The RA is involved heavily in all of those torso exercises.</p>\n\n<blockquote>\n <p>I understand IAP can be quite helpful for lifting and handling heavy\n weights, but it seems it's the transverse abdominis that's much more\n important for that.</p>\n</blockquote>\n\n<p>I'd argue that internal obliques and your diaphragm are more important than TVA for most people for strong IAP. Breathing and bracing drills improve IPA significantly better than TVA specific drills (vacuum/sucking in). In many ways, TVA specific training is the opposite of creating good IPA. TVA specific work is overrated and based on generally outdated research.</p>\n\n<blockquote>\n <p>For example, is there any \"heavy lifting\" or exercise significantly\n helped by a specifically strong rectus (not transverse!) abdominis?\n I'm not referring to some contrived \"weighted sit-up\" or crunch\n exercise here.</p>\n</blockquote>\n\n<p>Yes. The chin up immediately comes to mind as you have to control extension. Anyone good at them will typically have considerable RA strength. There is a piece of research or two, that showed chin ups yield significantly more RA activation than any crunch variation (even loaded ones if I recall). </p>\n\n<p>Of course, given that you can't truly isolate one muscle and that all muscles work in some kind of kinetic chain. It's silly to really focus too much attention on any one muscle. </p>\n\n<p>There are also numerous athletic reasons to have a strong RA but not traditionally as you might think of it (i.e. crunch). Explosive rotational power needs a strong RA to slow rotation, so every pitcher, every tennis player, every volleyball player, etc... All need strong RA's (in conjunction with other torso muscles) to prevent injury.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33892", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/19495/" ]

[ { "answer_id": 33923, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": -1, "selected": false, "text": "<blockquote>\n <p>when it says protein powder is that meaning to drink a protein shake</p>\n</blockquote>\n\n<p>Yes, drink a protein shake. You could try just dry swallowing the protein powder (I know a guy who used to do this), but I wouldn't recommend it.</p>\n" }, { "answer_id": 34182, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 1, "selected": false, "text": "<p>There's a <a href=\"https://fitness.stackexchange.com/a/3574/7091\">more complete answer you can read up on</a>, if you're interested. </p>\n\n<p>A \"protein shake\" is exactly what you guessed: protein powder (typically whey) shaken up with liquid (typically water, sometimes milk). It's a quick, cheap, and convenient source of protein. Most people simply don't eat enough protein and to get the levels required for high intensity strength training it tends to be hard to beat.</p>\n\n<p>\"Real food\" that fits your macronutrient and calorie goals is always going to be superior in the long run: your body needs more than a whey shake. But if you're ~50 grams short for the day a shake in the morning and one at night can be a convenient and easy way to solve the problem.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33913", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25418/" ]

[ { "answer_id": 33920, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 2, "selected": false, "text": "<p>Yes. </p>\n\n<p>There are tested competitions alongside untested. </p>\n" }, { "answer_id": 33935, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 2, "selected": false, "text": "<p>To expand on JJosaur's answer, I can personally attest to drug free competitions. I was a drug free competitive bodybuilder, and, I successfully competed locally (in my state) and at locations in the US. The competitions were sanctioned by a specific Natural Bodybuilding organization. The testing typically involved urine and/or lie detector before the event. Granted, it’s not a fool proof method, and things may have changed since I “retired”, but, it was what was used by many organizations. The one thing you must understand is that training drug free is a much more difficult challenge. You must be smarter, and, be prepared to train for many years paying close attention to detail (nutrition, rest, etc.) in order to maximize any potential you may have.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33914", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25419/" ]

[ { "answer_id": 33925, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 3, "selected": true, "text": "<p>Everyone's hips are slightly different. Most people turn their toes out to ensure that their knee tracks over their toes. That said, squat stances can vary massively depending on type and sport: Powerlifting vs Olympic and the myriad of squat types: Safety Bar, Back Squat, Front Squat, Overhead Squat, Sissy Squat, Zercher Squat, Box Squat, High Bar, Low bar...</p>\n\n<p>Personally, I do lots of squatting and with nearly all of them I take a slightly different stance. I worked out my stance by following a 3 month linear progression on them to find what was comfortable.</p>\n\n<p>Keeping feet parallel and forwards puts a lot of pressure/torque on ankles and is not really efficient for holding extremely heavy loads as it can often lead to you shifting weight onto the outside edge of your foot, rather than centre/mid-foot.</p>\n\n<p>The opposite, toes out further than knees track causes torque on the knee joint.</p>\n\n<p>My advice is simple: Squat in a position that feels natural and reduces/eliminates knee pain without your knees caving in or your lower spine flexing. </p>\n\n<p>I'd recommend finding a safety squat bar if your gym has one, they can eliminate a lot of common issues with squatting when used correctly. </p>\n" }, { "answer_id": 33934, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 1, "selected": false, "text": "<p>I’m going to disagree with the statement that “…<em>pretty much everyone turns their feet out slightly</em>”. I tend to vary my foot placement, and, I know of others that do also. This includes ‘neutral’ (toes forward) placement. </p>\n\n<p>There are reasons to squat with different foot placements. A 2013 study, <a href=\"http://digitalcommons.wku.edu/cgi/viewcontent.cgi?article=1446&amp;context=ijes\" rel=\"nofollow noreferrer\">Effects of Foot Position during Squatting on the Quadriceps Femoris: An Electromyographic Study</a> showed that foot placement did affect activation of specific muscle groups. Four foot placements were studied and the effects of each were recorded using Electromyography. The study showed that foot placement activated those muscle groups differently based on foot placement.</p>\n\n<p>In addition, in <a href=\"https://pdfs.semanticscholar.org/c4fa/4ecd4ce17cc85dfc29dd5894de076e95e68e.pdf\" rel=\"nofollow noreferrer\">SQUATTING KINEMATICS AND KINETICS AND THEIR APPLICATION TO EXERCISE PERFORMANCE</a>, looked to:</p>\n\n<blockquote>\n <p>“…examine kinematics and kinetics of the dynamic squat with respect to\n the ankle, knee, hip and spinal joints and, second, to provide\n recommendations based on these biomechanical factors for optimizing\n exercise performance.”</p>\n</blockquote>\n\n<p>In particular, in regards to foot placement, the article may provide some insight into the advice you were given:</p>\n\n<blockquote>\n <p>“This suggests that a narrow stance may be preferable over wide stance\n if the goal is to minimize compressive forces at the knee. On the\n other hand, a narrow stance squat resulted in approximately 4 to 6 cm\n greater forward knee translation and thus greater shear as compared\n with a moderate or wide stance. Therefore, a wider stance might be\n preferable for those seeking to minimize shear at the knees (18).”</p>\n</blockquote>\n\n<p>The article then states:</p>\n\n<blockquote>\n <p>“Several studies reveal that varying squat stance alters muscular\n recruitment patterns. Escamilla et al. (18) found activity of the\n gastrocnemius was 21% greater in a narrow versus a wide stance. McCaw\n and Melrose (45) reported a wide stance significantly increased\n activity of the GM and adductor longus, with greatest activity seen at\n 140% shoulder width. Ninos et al., Paoli et al., and Escamilla et al.\n (20,50,53) also reported increased muscular torque of the hip\n extensors and adductors in wider stance squats. Stance width has not\n been shown to alter muscular activity in the quadriceps and\n hamstrings, however (20,42).”</p>\n</blockquote>\n\n<p>Given the above comments, I tend to vary my foot placement on leg movements. This includes squats, leg press, and leg extensions. I find that the variation allows me to optimize my leg training.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33924", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 33938, "author": "Ivan Mladenov", "author_id": 25435, "author_profile": "https://fitness.stackexchange.com/users/25435", "pm_score": -1, "selected": false, "text": "<p>The body does not want muscle, but fat. Muscle uses much more energy than fat. I suppose your problem is in the food. Can you show us your typical day of eating ? Maybe if you do not eat enough, your body has gone in \"starvation mode\"</p>\n" }, { "answer_id": 33939, "author": "Yash Tamta", "author_id": 25434, "author_profile": "https://fitness.stackexchange.com/users/25434", "pm_score": 1, "selected": false, "text": "<p>If you're experiencing a decrease in strength when you're doing arm exercises, then the decrease in size can be due to the loss of muscle. You would need to take a note of how much protein you're consuming, a lack of which could result in the muscle not being able to recover completely before the next workout. <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/\" rel=\"nofollow noreferrer\">This</a> here recommends 1.2-2g protein per kg of weight for building muscle.\nNote: If you want to up the protein intake then do so gradually.</p>\n\n<p>On the other hand, If you're strength levels are not declining, then the loss of excess fat from arms could be a plausible cause of the reduction in size.</p>\n\n<p>In regards to your goal, there is no spot reduction, fat gets reduced all over the body contingent of course on your calories intake.<a href=\"https://breakingmuscle.com/learn/spot-reduction-one-final-attempt-to-kill-the-myth\" rel=\"nofollow noreferrer\">spot-reduction-myth</a></p>\n\n<p>Hope this helps.</p>\n" }, { "answer_id": 33940, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 0, "selected": false, "text": "<p>If you are not weaker:</p>\n\n<blockquote>\n <p>I dont feel any weakness in my arms</p>\n</blockquote>\n\n<p>Then it is extremely unlikely you lost muscle. You probably either:</p>\n\n<ul>\n<li>Lost fat from that area.</li>\n<li>Are dehydrated.</li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/33937", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24918/" ]

[ { "answer_id": 33938, "author": "Ivan Mladenov", "author_id": 25435, "author_profile": "https://fitness.stackexchange.com/users/25435", "pm_score": -1, "selected": false, "text": "<p>The body does not want muscle, but fat. Muscle uses much more energy than fat. I suppose your problem is in the food. Can you show us your typical day of eating ? Maybe if you do not eat enough, your body has gone in \"starvation mode\"</p>\n" }, { "answer_id": 33939, "author": "Yash Tamta", "author_id": 25434, "author_profile": "https://fitness.stackexchange.com/users/25434", "pm_score": 1, "selected": false, "text": "<p>If you're experiencing a decrease in strength when you're doing arm exercises, then the decrease in size can be due to the loss of muscle. You would need to take a note of how much protein you're consuming, a lack of which could result in the muscle not being able to recover completely before the next workout. <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3529694/\" rel=\"nofollow noreferrer\">This</a> here recommends 1.2-2g protein per kg of weight for building muscle.\nNote: If you want to up the protein intake then do so gradually.</p>\n\n<p>On the other hand, If you're strength levels are not declining, then the loss of excess fat from arms could be a plausible cause of the reduction in size.</p>\n\n<p>In regards to your goal, there is no spot reduction, fat gets reduced all over the body contingent of course on your calories intake.<a href=\"https://breakingmuscle.com/learn/spot-reduction-one-final-attempt-to-kill-the-myth\" rel=\"nofollow noreferrer\">spot-reduction-myth</a></p>\n\n<p>Hope this helps.</p>\n" }, { "answer_id": 33940, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 0, "selected": false, "text": "<p>If you are not weaker:</p>\n\n<blockquote>\n <p>I dont feel any weakness in my arms</p>\n</blockquote>\n\n<p>Then it is extremely unlikely you lost muscle. You probably either:</p>\n\n<ul>\n<li>Lost fat from that area.</li>\n<li>Are dehydrated.</li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/33946", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23236/" ]

[ { "answer_id": 33958, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": false, "text": "<p>Personal trainers come in a wide variety of styles so some may not fit for you while others may produce wondrous results. A lot of personal trainers from commercial gyms may be best for beginners who need a good starting point. They want/need someone to teach them the basics and foundations and bring them up to a level to make progress on their own (ideally). </p>\n\n<p>You sound like you're beyond that stage. So, for the crux of your question. What advantage can a personal trainer give for a more intermediate level person?</p>\n\n<p>Experience and lots of it. A good personal trainer (assuming they haven't just started) will have quite a bit of years of experience in both themselves and their clients. They've seen it all. They know what works and what doesn't.</p>\n\n<p>How good is your workout plan really? Are you missing anything vital that could help in the long run? Are you doing something risky that could set you back? Are you missing anything vital for your goals? Is there anything that you should be focusing on? What do you do when you come across something unexpected? Without any feedback you're basically going off your own knowledge. Because of that, you don't know what you don't know. Hiring a coach will give a second set of eyes on both your goals and your training to fill in gaps that you may be missing.</p>\n\n<p>Having said that, do you need a personal trainer? Not really. It's entirely possible to get in good shape without one. Plenty of people do it. It may take longer since you'll be learning along the way, but that's also part of the fun (or maybe I have a distorted view of what's \"fun\").</p>\n" }, { "answer_id": 33960, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 2, "selected": false, "text": "<p>While training to be a teacher, I was trained by... you guessed it... another teacher. The difference was the experience level and qualification.</p>\n<p>Once can split workout-types into two groups:</p>\n<ul>\n<li>Competition-centric</li>\n<li>Non-competition</li>\n</ul>\n<p>Lets review the impact of a PT/Coach in both:</p>\n<h1>Competition-centric</h1>\n<p>This is your Olympic weightlifting coach, baseball coach, football coach, running coach, etc. You are working in a competitive environment. A common term for this kind of person is &quot;athlete&quot;. A coach does not commonly receive direct payment from a athlete, they often are paid through club membership.</p>\n<p>You have a coach for a few reasons:</p>\n<ul>\n<li><strong>Programming:</strong> No need to worry about planning around competitions, a good coach will carefully peak your training around competitions. They aren't At a national/international level an athlete will need a coach or be working on their programming full time.</li>\n<li><strong>Experience:</strong> Your coach should have a significant amount of experience in the sport they are coaching you in and/or have significant experience in coaching with examples of past students with good results.</li>\n<li><strong>2nd Eye:</strong> With a coach you can get instant and balanced feedback on your movement during the exercise. It is extremely difficult to become a successful (medal winning) athlete without a coach.</li>\n<li><strong>Competition Support:</strong> They will be there with your towel, chalk, nice words, at the finish line. They will provide help with transport, nutrition and ensuring that you do the best you can while competing. It reflects on them as much as you.</li>\n</ul>\n<p>Downsides to a coach is they ONLY care about you succeeding in the competition. They will get you to only movements that will make you better at the sport. A running coach wont make you lift weights, a baseball coach doesn't care about how much you can deadlift. Cross-training is very much a dirty word to a lot of coaches.</p>\n<p>A experienced coach will know what will work best for you, what movements to practice and how to best get you to improve. You will probably have the same coach throughout your career as a developing athlete. They want you succeed as much as you do, everything is based around succeeding in competition. A coach isn't just a &quot;fitness trainer&quot; they are a part of your family/friendship circle. They will probably be at your wedding. <strong>I can't speak for all coaches but I have found this to be the majority.</strong></p>\n<h1>Non-Competition</h1>\n<p>(With the exception of bodybuilding, where coaches aren't prevalent but competitions are)</p>\n<p>If you have someone doing the job of personal training and you have no competition the goals become a little less wholesome. Even with the goal of losing weight a PT quickly learns that their clients cannot out-exercise a bad diet.</p>\n<p>Some of the reasons people use PTs:</p>\n<ul>\n<li><strong>Physical restriction:</strong> Those with specific disorders or injuries can benefit from a knowledgeable person helping them athrough specific exercises. However, a physiotherapist would just tell you what to you and you could just follow that.</li>\n<li><strong>Laziness:</strong> To have successful programming there is some learning involved. Linear progression on weights will run out and progression slows. Periodization and other methods become more important if progression is still required. A PT can design a program for you to follow. PT's can also provide motivation through encouragement by having a 1 on 1 relationship with their client, this works well for a lot of people struggling with motivation to work hard at the gym.</li>\n<li><strong>Nervousness:</strong> A PT provides a safety barrier at a lot of gyms, you don't need to worry about asking to share equipment and you don't need to worry about integrating with the other gym-goers. It gives you a change to work out with the comfort of a &quot;friend&quot; supporting you.</li>\n<li><strong>Commitment:</strong> PT's aren't cheap. By committing to paying a PT for a session you are committing to completing that exercise. The simple act of putting money down on something can help a lot of people with gym-commitment issues. If you don't turn up you are letting down a person as well as your own wallet.</li>\n<li><strong>Second Eyes:</strong> Positively, they provide the same level of second-vision on the exercises you are doing. However, while coaches are masters in their sport PT's have a tendency to become jack-of-all-trades and their knowledge on the safety of movements can fall behind the times.</li>\n</ul>\n<p>I see a lot of PT's at my local gyms just planning workouts off-the-cuff. I personally got a few free sessions and quickly learnt through talking to them that a lot of them don't bother doing detailed programming for their client. Truth is many they don't care if you lose weight or become stronger, they care that you pay them and continue to do so. I have seen <em>a lot</em> of scummy tactics used to keep clients signed up and paying. <strong>I can't speak for all PT's but I have found this to be the majority.</strong></p>\n<h1>Summary</h1>\n<p>PT's are good for those with injuries or just getting into working out and need extra motivation or basic knowledge. Coaches are good at developing an athletes prowess at a specific sport for competition.</p>\n" }, { "answer_id": 34002, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 0, "selected": false, "text": "<p><strong>TLDR: No, you don't need a personal trainer.</strong></p>\n\n<p>There is enough information out there to learn what you need to learn to get in shape. You simply need a lot more discipline when you're going to do everything on your own.</p>\n\n<p><strong>Are personal trainers redundant?</strong></p>\n\n<p>No they aren't. A lot of people need some extra motivation. Some people lack basic knowlegde to start working out and don't know where to begin. Some people are recovering from an injury. In these examples it can be very useful to have a personal trainer or coach to help you out.</p>\n\n<p>Even for more advanced people, a personal trainer can spot what you're doing wrong in order to fix that.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33957", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25455/" ]

[ { "answer_id": 33961, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 2, "selected": false, "text": "<blockquote>\n <p>They say, that 70% of building muscles is diet, but does that mean?</p>\n</blockquote>\n\n<p>It means you cannot out-exercise a poor diet.</p>\n\n<p>Read through <a href=\"https://fitness.stackexchange.com/questions/29860/i-need-help-making-a-diet-meal-plan-for-exercise-regime-to-lose-weight-what\">this question and answer</a> to help you design a balanced diet.</p>\n" }, { "answer_id": 33976, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 1, "selected": false, "text": "<p>Your diet sounds great. If your body fat is good then you're probably eating fine. Chicken and salad is great.</p>\n\n<p>You're probably talking about protein requirements. Top end stength training usually asks for 1gram of protein for every pound of bodyweight, every day. </p>\n\n<p>It's not like coming in a little short sometimes will be horrible. Chances are it won't make a difference at all.</p>\n\n<p>But yeah, if your body is repairing damage and growing tissue in a big way you need to eat more protein. Whey protein is pretty cheap and effective, check prices.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33959", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25460/" ]

[ { "answer_id": 33967, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p>We can't provide a full life-routine for you to follow, as we'd need to diagnose a lot more than what we can see in the picture, and the paragraph you wrote. But I'll touch on the most immediate pitfall I see, and provide some further learning resources.</p>\n\n<p>After that, it's up to you to seek out a qualified physician, or a physical therapist to help you.</p>\n\n<p><strong>The anterior pelvic tilt</strong></p>\n\n<p>When we sit a lot - and I mean a LOT - our <a href=\"http://www.sports-injury-info.com/image-files/hip-pain-hip-flexor.jpg\" rel=\"nofollow noreferrer\">hip flexors</a> will do what's called \"adaptive shortening\". Essentially, they realize that in the seated posture, they don't have much room, and they get sort of squished together, and the react by making themselves shorter to avoid the tension.</p>\n\n<p>This causes the anterior pelvic tilt, where the front of your pelvis is pulled down, which pushes your rear upward. This, in turn, can very quickly cause lower back pain because it's like a big pinch.</p>\n\n<p>More info and guidance: </p>\n\n<ul>\n<li><p><a href=\"https://www.youtube.com/watch?v=K-CrEi0ymMg\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=K-CrEi0ymMg</a></p></li>\n<li><p><a href=\"https://www.youtube.com/watch?v=u1sfPfsESDQ\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=u1sfPfsESDQ</a></p></li>\n</ul>\n\n<p>Note: The guy in this video is very well educated in anatomy, physical therapy and personal training, and in this way he separates himself from most of the fitness gurus of YouTube. In fact, I advise you to scroll though his entire library, and watch any video that applies to you.</p>\n" }, { "answer_id": 33971, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 0, "selected": false, "text": "<p>As Alec mentioned, it's anterior pelvic tilt and it's a common result of our sit-on-butt lifestyle. It takes a long time to develop, and it will take a long time to resolve fully. Some general notes I would make:</p>\n\n<ul>\n<li>Don't just start \"lifting weights\", follow <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a proper strength training program</a>.</li>\n<li>Don't fall victim to the \"1 &amp; 23 problem\" whereby you spend one hour a day exercising and the rest sitting down or laying down. </li>\n</ul>\n\n<p>You need to build strength (via <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a proper program</a>) and change your lifestyle. Instead of sitting down, get a stand up desk. Go walking for lunch, ride your bike or walk to something instead of driving, and basically try to get out of the seated position as often as you can.</p>\n\n<p>Your body will adapt to whatever you throw at it. Start providing it stimulus it needs in order to get stronger and healthier. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/33966", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25467/" ]

[ { "answer_id": 34010, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 1, "selected": false, "text": "<p><strong>I'd say, you shouldn't compare the two, and implement both of them in your workout routine.</strong></p>\n\n<p>Solely for chest gains, dumbbell press would be better since you can add resistance more easily and it focusses on your chest. Doing a push-up works a lot more than just your chest.</p>\n\n<p>A push-up will work your chest, shoulders, triceps and core. You're even using your legs to stabilize your body.</p>\n" }, { "answer_id": 34484, "author": "evil_doctor", "author_id": 24448, "author_profile": "https://fitness.stackexchange.com/users/24448", "pm_score": 0, "selected": false, "text": "<p>In my early years in the Army I noticed that those who relied solely on body weight exercises were almost always outperformed by those who used weights in the gym. I would do about 15-20 pushups before doing chest workouts to warm up and stretch, and then hit the dumbbells and barbell. I always maxed out my pushups on the PT test. If you can bench 200 lbs, then 75 pushups seems easy when the time comes for it. I'd concentrate your efforts on weights, but don't completely neglect body movement exercises. They have their place.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34004", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25506/" ]

[ { "answer_id": 34009, "author": "javaShilp", "author_id": 16180, "author_profile": "https://fitness.stackexchange.com/users/16180", "pm_score": -1, "selected": false, "text": "<p>Hey don't cut the calories. Cut the calorie chase!! :)</p>\n\n<p>Try to eat clean - Chuck out any store brought items. Try preparing meals from scratch. Eat lots of lean protein. Balance carbs, protein and fats. \ndon't measure weight, measure fat %.</p>\n\n<p>Do strength training along with Cardio. I have never known that physical activity hinders natural growth. Eat hard and play hard! </p>\n" }, { "answer_id": 34011, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 1, "selected": false, "text": "<p><a href=\"https://en.wikipedia.org/wiki/Body_mass_index#/media/File:Body_mass_index_chart.svg\" rel=\"nofollow noreferrer\">At (250 lbs) 113kg you are obese.</a> To lose weight you need to eat below the amount of calories you need for a day. Once you are 17 you are medically classified as an adult by most doctors and are heading towards the end of your growth (more so as a male).</p>\n\n<p>Calorie restriction below 1500 is not recommended for any healthy male of any height and is the bottom limit. Your chosen limits sound sensible, I would still reassess every 6 months to make sure you don't plateau your weight loss. </p>\n\n<p>Calorie restriction can in some cases still lead to underdevelopment, but its also worth considering that remaining obese in your teens has a very strong correlation with weight increase to morbidly obese in your yearly 20s.</p>\n\n<p>Echoing the other answer, eating healthily is extremely important at your age, you need your vitamins and minerals to ensure you grow properly and 1900 calories is still plenty to ensure that you are properly nourished. </p>\n\n<p>As with all \"pure advice\" you should seek the comment of a doctor before taking on a diet.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34006", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25514/" ]

[ { "answer_id": 34018, "author": "jserv", "author_id": 23170, "author_profile": "https://fitness.stackexchange.com/users/23170", "pm_score": 2, "selected": false, "text": "<p>Perhaps a part of the problem is that you drink because you're bored, rather than thirsty. It may be worth trying to break that habit of consuming things for stimulation.</p>\n\n<p>To make your water more interesting, though, you could add:</p>\n\n<ul>\n<li>A touch of lemon or lime juice</li>\n<li>Low calorie/low sugar squash</li>\n</ul>\n\n<p>You could also try:</p>\n\n<ul>\n<li>Tea or coffee without milk/cream</li>\n<li>Green teas and herbal teas</li>\n</ul>\n" }, { "answer_id": 34026, "author": "zaza", "author_id": 25528, "author_profile": "https://fitness.stackexchange.com/users/25528", "pm_score": 0, "selected": false, "text": "<p>Try lqd+ (or off brand alternatives) - basically flavoring with low calories. </p>\n\n<p>Tho green tea (without sugar) would be better and may help with losing weight a little due to the caffeine.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34017", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 34018, "author": "jserv", "author_id": 23170, "author_profile": "https://fitness.stackexchange.com/users/23170", "pm_score": 2, "selected": false, "text": "<p>Perhaps a part of the problem is that you drink because you're bored, rather than thirsty. It may be worth trying to break that habit of consuming things for stimulation.</p>\n\n<p>To make your water more interesting, though, you could add:</p>\n\n<ul>\n<li>A touch of lemon or lime juice</li>\n<li>Low calorie/low sugar squash</li>\n</ul>\n\n<p>You could also try:</p>\n\n<ul>\n<li>Tea or coffee without milk/cream</li>\n<li>Green teas and herbal teas</li>\n</ul>\n" }, { "answer_id": 34026, "author": "zaza", "author_id": 25528, "author_profile": "https://fitness.stackexchange.com/users/25528", "pm_score": 0, "selected": false, "text": "<p>Try lqd+ (or off brand alternatives) - basically flavoring with low calories. </p>\n\n<p>Tho green tea (without sugar) would be better and may help with losing weight a little due to the caffeine.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34023", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25526/" ]

[ { "answer_id": 34034, "author": "John k", "author_id": 24102, "author_profile": "https://fitness.stackexchange.com/users/24102", "pm_score": 0, "selected": false, "text": "<p>Personally I have noticed in the past couple of months, I have benefited more in terms of muscle mass with having a personally trainer. Of course I do not know your personal preferences but depending on the cost, I would hire a personal trainer. </p>\n" }, { "answer_id": 34039, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 1, "selected": false, "text": "<p>I'll preface this by saying that I'm somewhat biased. I used to be an <a href=\"https://www.acefitness.org/default.aspx?adpos=1t1&amp;creative=116220297204&amp;device=c&amp;matchtype=b&amp;network=g&amp;gclid=CJf9y_z629MCFZCEswod3nQHnA\" rel=\"nofollow noreferrer\">ACE</a> certified personal trainer. </p>\n\n<p>You make no mention of the time frame, or, the severity of your injury. If the injury is relatively new, I would suggest you seek the help of a physical therapist first. Physical therapy can help you regain range of motion and strength in an injured muscle or joint, as well as, provide other modalities to help you rehab more effectively.</p>\n\n<p>Now, if you've already seen a therapist and have been released, hiring a trainer, in the context of rehabbing an injury, would be more beneficial for you. A certified personal trainer (CPT) will work with your physician or therapist to institute a program to help you to continue to rehab your injury in a safe and efficient manner. A CPT can insure that you are complying with any medical advice, and, provide feedback on performing exercises. If you attempt to rehab your injury on your own, you risk re-injuring yourself if you perform an exercise that's contraindicated for your current condition. If you can afford it, a CPT is the better approach to take.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34033", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25536/" ]

[ { "answer_id": 34048, "author": "zaza", "author_id": 25528, "author_profile": "https://fitness.stackexchange.com/users/25528", "pm_score": 0, "selected": false, "text": "<p>Yes, as long as you eat enough and consume the right amounts of nutrients to do both. I would recommend doing some research on nutrition for triathlon and also for body building. </p>\n\n<p>Please note that there is a massive difference between what most people consider ‘healthy’ and eating the right things for what you are doing. <em>This is the most vital thing to remember for your long term fitness success.</em> You may also want to start recording what you are eating to ensure you are sticking to your diet; especially given that you are doing massive amounts of cardiovascular exercises which, if not done right, will be detrimental to muscle building. There is a nice <a href=\"https://forum.bodybuilding.com/showthread.php?t=156380533\" rel=\"nofollow noreferrer\">write up here</a> which is a good starting point to figure out your needs.</p>\n\n<p>Also given your age and lack of weight training experience I imagine your routine with those weights will become really easy fast, I would recommend starting to do more reps if you cannot go heavier. Also look into harder bodyweight training such as one handed pushups/pull ups, otherwise look at joining a gym.</p>\n" }, { "answer_id": 34052, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>This will build some mass, but it won't be balanced. </p>\n\n<p>You're missing any form of back exercise in this plan, I'm assuming you'd want to train your back aswell to keep your upperbody balanced so that your chest and front delts don't over power your back and rear delts. (so you maintain a natural thoracic extension)</p>\n\n<p>You could add things like: pull-ups, inverted rows or bend-over rows.</p>\n\n<p>I would also like to add that upright rows are harmful for your shoulders and I'd suggest NOT doing these.</p>\n" }, { "answer_id": 34053, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 1, "selected": false, "text": "<p>To build muscle you need 3 components: </p>\n\n<ol>\n<li>Sufficient Quality Rest </li>\n<li>Sustained consistent programming with progressive overload. </li>\n<li>Sufficient nutrition (particularly protein).</li>\n</ol>\n\n<hr>\n\n<p>Lets look at all of these:</p>\n\n<ol>\n<li>6 times a week triathalon training is already a lot, add weight training onto that and you are leaning towards overtraining. 6 days a week training is the maximum recommended and that includes weight-training.</li>\n<li>To get bang-for-your buck you should look to the compound exercises below. You want to aim for higher repetitions 10-15 range for the majority of your exercise as the endurance of this rep range will help your triathlon effort. You want to aim to increase the weight linearly by a small amount every week.</li>\n<li>Your diet sounds healthy but I doubt you are eating enough protein to develop muscle if you are already in a trained state. You should carefully monitor your diet, especially in the run-up to the tri.</li>\n</ol>\n\n<hr>\n\n<pre><code>Basic Routine:\n\nAdd whatever other exercises you want but you MUST do these ones. I'd\nrecommend looking to add pull-ups and dips first.\n\nPick 2 exercises from group A and 1 exercise from group B each session,\nthen just rotate your picks every session increasing the weight by the\nsmallest increment you have every time you revisit that exercise.\n\nGROUP A\nBench Press (use dumbbells)\nOverhead Press (use dumbbells)\nRow (dumbbell row would be fine)\n\nGROUP B\nDeadlift (look up single leg Romanian deadlift)\nSquat (look up goblet squat)\n</code></pre>\n" } ]

[ "https://fitness.stackexchange.com/questions/34046", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25558/" ]

[ { "answer_id": 34057, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": true, "text": "<p><a href=\"http://livehealthy.chron.com/incline-treadmill-indicate-grade-5216.html\" rel=\"nofollow noreferrer\">The intent is that the incline of a treadmill matches a grade</a>. However, as noted with your comment on 0% incline, there's no air resistance, and some people have noted that <a href=\"http://www.topendsports.com/fitness/treadmill-gradient.htm\" rel=\"nofollow noreferrer\">inclines aren't always accurate</a>.</p>\n" }, { "answer_id": 34060, "author": "BryceH", "author_id": 3865, "author_profile": "https://fitness.stackexchange.com/users/3865", "pm_score": 2, "selected": false, "text": "<p><a href=\"https://fitness.stackexchange.com/questions/5288/is-running-on-treadmills-easier-than-running-outdoors-because-the-ground-is-pull/5304#5304\">The Fitness.StackExchange link provided by @Adam</a> is great and probably the most complete when answering your question directly.</p>\n\n<p>The actual calculations for treadmill v road grade are as follows.</p>\n\n<p><a href=\"http://www.topendsports.com/fitness/treadmill-gradient.htm\" rel=\"nofollow noreferrer\">This link</a> talks about calculating grade from a treadmill.</p>\n\n<blockquote>\n <p>The treadmill grade is basically a measure of the height distance for every 100 (insert unit of measurement here) horizontal distance. e.g. A one in 100 gradient = 1%, and a rise of 15 meters for every 100 meters is a 15 % grade.</p>\n</blockquote>\n\n<p>Here is an excellent answer about road grade from a <a href=\"http://www.bikeforums.net/road-cycling/206242-how-calculate-grade.html\" rel=\"nofollow noreferrer\">biking forum.</a></p>\n\n<blockquote>\n <p><strong>What does percent grade mean on a road?</strong></p>\n \n <p>When you travel through the mountains, you often see signs that say things like \"Trucks check brakes -- 10% grade\" or \"6% grade -- Trucks use right lane only.\" These numbers obviously have something to do with the steepness of the road, but their exact meaning is a mystery to most drivers.\n The grade of something is simply a measure of its rise over its run. To understand rise and run, it helps to think of the hill as a big right triangle (a triangle with a 90-degree angle), like this:</p>\n \n <p>The rise is the length of side B, or the height of the hill. The run is the length of side A, the horizontal measure of the hill at ground level. So, if you rose 100 feet over a horizontal distance of 1,000 feet, rise over run would equal 100 divided by 1,000, or 0.1. To get the percent grade, you simply multiply by 100, which gives you 10%. It doesn't matter whether you use feet, meters, miles or kilometers -- if you know how far the road rises in a given horizontal distance, you can calculate the percent grade. To calculate percent grade exactly, you need to figure out the horizontal distance traveled (A). Since you know B and C, you can calculate A using the Pythagorean theorem -- \"the square of the hypotenuse is equal to the sum of the squares of the other two sides,\" or:<br>\n C2 = A2+ B2<br>\n This means that:<br>\n A = SquareRoot (C2 - B2)<br>\n If you had driven 1,000 miles down the road and risen 100 miles, the horizontal distance would be the square root of 990,000, which is approximately 994.99 (rounded up).\n So what good does all of this do you? First of all, the percent grade gives you a relative sense of how steep the hill is. If you've climbed a hill designated as having a 5% grade, for example, you'll know approximately what to expect from any other 5% grade hill. </p>\n</blockquote>\n\n<p>Notice that the same measurements occur both in treadmill and road form. The downside to both become the accuracy of the equipment and the real world application. </p>\n\n<p>Treadmills can be off for any number of reasons. Because the grade is measured via distance and height -> if the odometer or incline motor are off, the calculations produce the same on-screen Grade% while the treadmills can be at very different angles.</p>\n\n<p>In the real world, a 10% grade over a 5 mile long climb (in the mountains, for example) is not always a change of 528 feet per mile (5,280 feet). Sometimes there are longer somewhat flatter sections and then more steep sections. On my drive back from college there were several \"severe grade\" warnings where you wouldn't be through the full decent of the mountain but you'd be climbing a hill again because of the lay-of-the-land. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34050", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/8485/" ]

[ { "answer_id": 34056, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 3, "selected": true, "text": "<p>What speed work can do is make the slower paces easier to maintain at a great distance. So let's say your current LSD pace is 12 min/mi. You can currently run a half marathon at 11 min/mi. If you did speed work and got your half marathon pace up to 10 min/mi. The 12 min/mi pace would be much more comfortable. As such, you would be able to run a 12 min/mi pace longer than you could previously.</p>\n\n<p>For the first marathon, I would say the thing to focus on right now is distance. You want to make sure you can make those numbers first before you make sure you can make those numbers fast. There is no need to make changes to a program as long as it works. You'll definitely want to incorporate speed training eventually, but don't start just yet.</p>\n" }, { "answer_id": 34295, "author": "Andy Mac", "author_id": 25834, "author_profile": "https://fitness.stackexchange.com/users/25834", "pm_score": 2, "selected": false, "text": "<p>From what I've read from coaches like Jack Daniels, the main purpose of incorporating speed work (whether it's intervals on the track or tempo runs) is to increase your lactate threshold and your running economy (how efficiently your body uses oxygen). While being able to comfortably run faster is a huge benefit, it can also help in longer runs since your legs won't build up lactic acid as quickly</p>\n\n<p>That being said, if you're just looking to complete a marathon, hitting your weekly mileage is definitely more important - not only will it prepare you physically but mentally as well. </p>\n\n<p>Best of luck in your training!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34054", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18339/" ]

[ { "answer_id": 34064, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>Firstly having spent 10 years studying biomechanics, rehabilitation etc etc.. I commend you for taking the time to educate yourself.</p>\n\n<ul>\n<li>What types of injuries do you keep getting and what is causing them? I may be able to offer some general advice.</li>\n</ul>\n\n<p><strong><em>As far as books go</em></strong></p>\n\n<hr>\n\n<ul>\n<li>I highly recommend <strong><em>\"Core Performance by Mark Verstegen\"</em></strong> you can find\nit for $2 on amazon.</li>\n<li><p>Also have a look at the following page. Under the heading \"Popular Topics\", you'll find a ton of great dynamic warm up, prehab and region specific exercises.</p>\n\n<p><a href=\"http://www.coreperformance.com/daily/movement/\" rel=\"nofollow noreferrer\">http://www.coreperformance.com/daily/movement/</a></p></li>\n</ul>\n\n<hr>\n\n<ul>\n<li><p>Anything by <strong><em>Gray Cook</em></strong> is another fantastic resource. The man's a genius.</p>\n\n<p><a href=\"http://graycook.com/\" rel=\"nofollow noreferrer\">http://graycook.com/</a></p></li>\n<li><p>He offers both basic and medically based movement screens that\nprovide a quick way to identify imbalances.</p>\n\n<p>See his Functional Movement Screen (FMS)</p>\n\n<p><a href=\"http://www.graycookmovement.com\" rel=\"nofollow noreferrer\">http://www.graycookmovement.com</a></p></li>\n</ul>\n\n<hr>\n\n<p>Hope they help. If you need more or have any questions let me know. Good luck!</p>\n" }, { "answer_id": 34307, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>I recommend:</p>\n\n<ol>\n<li><em>The Barbell Prescription</em>, which explains from human physiology why to train for strength, and why to use barbells to do so.</li>\n<li><em>Starting Strength: Basic Barbell Training</em>, which explains from physics, anatomy, and biomechanics how to perform the basic barbell movements (that is, squat, press, deadlift, and bench press), and why to do them in the described ways, and what to do to correct common movement-pattern errors.</li>\n</ol>\n\n<p>Please note that neither of these books devotes much attention to stretching. Similarly, neither of them discusses \"functional training\" much; they advocate <em>strength training</em> as the most functional training, because strength is the most-significant and most-trainable factor in physical function.</p>\n" }, { "answer_id": 34591, "author": "Adam Orth", "author_id": 26111, "author_profile": "https://fitness.stackexchange.com/users/26111", "pm_score": 2, "selected": false, "text": "<p>I suggest you check out \"Becoming a Supple Leopard\" by Dr. Kelly Starrett. The book itself is a major investment, but you can check him out online, there are plenty of videos that will introduce you to his approach. His focus is on body mechanics and injury prevention and his book goes into great detail and is packed with photos. As a 57-year-old man who wants to stay strong and hates pain, I have found him invaluable.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34063", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25536/" ]

[ { "answer_id": 34080, "author": "J.Vance", "author_id": 21694, "author_profile": "https://fitness.stackexchange.com/users/21694", "pm_score": 2, "selected": true, "text": "<p>You're resting too long. To train for muscular endurance, i.e. to do 20 pushups in a row, shorter rest intervals are better. Try resting for 30 seconds between sets rather than 15 minutes.</p>\n\n<p>And you don't need two days between body weight exercises. Every other day is a good frequency when you're starting.</p>\n" }, { "answer_id": 34082, "author": "Ray-Zen", "author_id": 25600, "author_profile": "https://fitness.stackexchange.com/users/25600", "pm_score": 0, "selected": false, "text": "<p>Rest time should be shortened significantly. Rest only around a minute and like J.Vance said, train every other day, it's a great way to build the muscles endurance. Even if you can't keep your same amount of push-ups, you would just go for failure, every set. If you go for failure every set you will be able to see those 20 push-ups in no time!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34079", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25596/" ]

[ { "answer_id": 34085, "author": "Yash Tamta", "author_id": 25434, "author_profile": "https://fitness.stackexchange.com/users/25434", "pm_score": 1, "selected": false, "text": "<p>This is pretty understandable since shoulders are a difficult muscle to contract and extend completely thus putting a limit on the hypertrophy. I've followed this and substantially increase the size and vascularity in my shoulders.</p>\n\n<p>Note: The deltoids are composed of three different fibres, also referred as heads.\nAnterior, lateral, and posterior</p>\n\n<ol>\n<li><p>Anterior or the front delts are much more developed than the other heads, therefore can be limited to compound exercises like overhead press.</p></li>\n<li><p>Lateral head or the side delts are considerably weaker for beginners so it's imperative to keep good form, time under tension, and leave your ego outside the gym :) Your muscles don't know whether it's 10lbs or 25lbs\nStarting with dumbbell lateral raises and then add variation with cable lateral raises.</p></li>\n<li><p>Posterior deltoids or the rear delts are the least used muscles and therefore not as much developed as the other heads. These have to be emphasised more with exercises rear delt raises, W raises, or reverse flys.</p></li>\n</ol>\n\n<p>So a good split of 1-Compound, 1-Front delts, 1-side delts, 1-rear delts, and 1-shrugs. And depending on your mood that day, you can add 1 exercise to either side or rear delts to emphasize more on that muscle. This will be a good start for shoulders as an all round shoulder development.</p>\n" }, { "answer_id": 34089, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>It's great to hear that you're enjoying resistance training.</p>\n\n<p>Instead of the exercises you listed, I recommend presses and bench presses. The Aasgaard Company's <a href=\"http://startingstrength.com/video/lifts\" rel=\"nofollow noreferrer\">\"Starting Strength\" videos</a> might help you start.</p>\n\n<p>Consider exercising thrice weekly (every 48-72 hours), alternating the press with the bench press on successive workouts, for three sets of five repetitions each (\"3x5\").</p>\n\n<p>Once progress slows or you miss reps on successive sets, switch to five sets of three repetitions each (\"5x3\"). If you are female then consider switching as soon as the 3x5 gets \"hard\", before you start missing reps.</p>\n\n<p>On the first workout, work up from the empty bar (20 kg, or smaller, if necessary) to a weight that you can handle safely and with good form for the 3x5.</p>\n\n<p>Be sure to eat a caloric excess and especially lots of protein (1 gram per pound of total bodyweight, per day), and to get enough sleep/rest.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34081", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25598/" ]

[ { "answer_id": 34095, "author": "jsg4", "author_id": 25620, "author_profile": "https://fitness.stackexchange.com/users/25620", "pm_score": 0, "selected": false, "text": "<p>Heart Rate training is not a hard science like physics or math - it is a soft science meaning it generally applies to most populations or sample groups. </p>\n\n<p>If you think of the bell curve, standard HR Training applies to maybe 80% (or whatever) of the sample population. It does not exactly apply to the two groups of 10% at either outlying sides of the graph.</p>\n\n<p>You are an outlier, which is fine. Some people can get their HR up to 240bpm, and some can't get their HR above 100bpm. The \"220 minus your age\" max HR formula doesn't work for outliers.</p>\n\n<p>I would just use the percentage of Max HR or the \"talk test\" and ignore the whole 140-150bpm numbers.</p>\n\n<p>I coached a kid swimming who couldn't get his heart rate above 120 or so and he eventually was a finalist at Canadian swimming Nationals. It has no bearing on how hard you are working or not.</p>\n" }, { "answer_id": 34364, "author": "Count Iblis", "author_id": 8763, "author_profile": "https://fitness.stackexchange.com/users/8763", "pm_score": 0, "selected": false, "text": "<p>Heart rate monitors often don't work well, when I tried to use one, the band had to fit so tight around my waste that this was just uncomfortable. But I don't need to use one because I can always feel my heart beating so I just need to count and look at my watch. When running your heart rate should be around 150 bmp, it can be somewhat lower or higher, but if it is around 100 then you're probably not running fast enough and if it is well above 180 then you're probably running too fast for optimal training results.</p>\n\n<p>To measure the heart rate when you can't feel it, you need to put a finger on your wrist below the thumb. But this is not easy to do while running, so you may need to stop for ten seconds and then count the beats. Your heart rate immediately after stopping can then be a lot lower than what it was while you were running, even if the measurement took just ten seconds. The fitter you are the faster your heart rate will go down, this rate of decline is the fastest during the first few seconds and it's also a lot more when you do the measurement when you've just started to run. That's why I think it's better to learn to feel your heart beating without having to feel your pulse by putting a finger on your wrist.</p>\n\n<p>When you're doing strength exercises and you have excellent cardio fitness, you may find that your heart rate doesn't get very high. In my case, immediately after doing 50 pushups in a row, my heart rate will be around 90 bpm. But this is then up from the resting heart rate which in my case is slightly below 40 bpm. </p>\n" }, { "answer_id": 34410, "author": "Krob", "author_id": 25955, "author_profile": "https://fitness.stackexchange.com/users/25955", "pm_score": 1, "selected": false, "text": "<p>I think your heart-rate monitor is configured to showing you the percentage of your maximum heart-rate, not your actual heart rate. </p>\n\n<p>Make sure you set your max correctly, if you don't know your correct max HR (I assume you don't :) ) you can go with that formula (220-age) and adjust it when you start noticing that you are actually going above it.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34086", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25612/" ]

[ { "answer_id": 34092, "author": "BryceH", "author_id": 3865, "author_profile": "https://fitness.stackexchange.com/users/3865", "pm_score": 3, "selected": true, "text": "<p>The biggest difference is your ability to increase or decrease workload (or amount you're moving). Pull downs can allow the person to pull as little as 10 pounds (right right there are variances in actual weight versus stated weight depending on the machine) while pull-ups are limited to a minimum of user body weight.</p>\n\n<p>There are <a href=\"https://www.popsugar.com/fitness/How-Use-Assisted-Pull-Up-Machine-20316599\" rel=\"nofollow noreferrer\">machines that offset user weight</a> for pull-ups that could even out this discrepancy.</p>\n\n<p>The other is availability. Anywhere there is a ledge/bar/etc over head, you can do pull-ups. Lat pull-downs are limited to machine access or potential stretchy <a href=\"https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSqmoz4Sjx1kokzyY3UfaI5McRVynGfwKCu0sYbEVGuGlA8vjHq\" rel=\"nofollow noreferrer\">band (we call them thera-band) with fixated overhead point access.</a> </p>\n\n<p>The other factor that stands out for me as a big difference is the use of stabilizer muscles when performing pull-ups. Unless you are trying to kip-up for cross-fit-like pull-ups, or muscle-ups... you have to have good form and a tight core to keep from swinging back and forth.</p>\n" }, { "answer_id": 37759, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 2, "selected": false, "text": "<p>In terms of muscle building they are equal in speed, as for potential and functionality then the pull up wins. </p>\n\n<p>Pull ups teach your body how to use as much muscles as possible. \nThings such as clenching your jaws, pointing the feet or tensing the glutes and abdomen can suddenly make the exercise more stable and allow for more repetitions or more weight. </p>\n\n<p>Machines can't have the same effect due to their nature of stabilizing the rest of your body while isolating certain muscles, machines also have a limited amount of weight.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34090", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/20039/" ]

[ { "answer_id": 34107, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 0, "selected": false, "text": "<p>Yes this can be the case.</p>\n\n<p>Anterior pelvic tilt basically means that your hips are tilted forward, because of this your entire spine is tilted.</p>\n\n<p>Your hip flexors are probably shortened which causes your pelvis to tilt, if you maintain a neutral posture this will be harder on your muscles because they are essentially stertching at that point. So yes, you will get tired from it and might even get sore muscles around your hips and lower back.</p>\n" }, { "answer_id": 36186, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<h2>Anterior Pelvic Tilt vs Innominate Torsion</h2>\n\n<p>How exactly was it determined you have an <strong>anterior pelvic tilt</strong> <em>(symmetrically bilateral tilt)</em> vs an <strong>innomate torsion</strong> <em>(R) vs (L) asymmetrical tilt?</em> </p>\n\n<ul>\n<li>ASIS Palpation? Clinical Testing?</li>\n<li>Does a LLD exist <em>(if so True or Functional)</em>?</li>\n<li><em>Any Frontal Plane Deviations?</em></li>\n<li><em>Neuromusclar Involvement?</em></li>\n<li><em>Knee Alignment (Genu Valgum vs Varum) Any Pain?</em></li>\n<li>Any secondary contributing factors?</li>\n</ul>\n\n<hr>\n\n<blockquote>\n <p>\"I've decided to fix this problem by doing the necessary exercises and\n maintain a good sitting posture.\"</p>\n</blockquote>\n\n<hr>\n\n<p>It's not that simple. You first need to figure out what the exact issue(s) are and what tests will rule in / rule out the possible contributing factors. </p>\n\n<p>For example -- Without knowing these answers, you can end up treating a neuromuscular issue <em>(such as incorrect muscle firing patterns)</em> presenting as Lower Back Pain (LBP) by stretching your hamstrings.</p>\n\n<hr>\n\n<h2>Pain and Dysfunctional Movement</h2>\n\n<blockquote>\n <p>“Exercise of the core musculature is more than trunk strengthening. \n In fact, <strong>motor relearning of inhibited muscles may be more important\n than strengthening in patients with LBP\"</strong></p>\n</blockquote>\n\n<hr>\n\n<blockquote>\n <p>\"<strong>Poor movement can exist anywhere in the body poor movement patterns\n can only exist in the brain.</strong> Pain attenuated movement patterns may\n lead to protective movement and fear of movement, resulting in\n clinically observed impairments such as decreased ROM, muscle length\n changes, declines in strength, and ultimately contribute to the\n resultant disability.”</p>\n</blockquote>\n\n<hr>\n\n<h2>Kinematic Relationships</h2>\n\n<p>Some pictures that show the chain of muscular imbalances associated with pelvic dysfunction.</p>\n\n<hr>\n\n<h2>Pelvic and LE</h2>\n\n<p><a href=\"https://i.stack.imgur.com/kLfHy.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/kLfHy.jpg\" alt=\"enter image description here\"></a></p>\n\n<hr>\n\n<h2>An Innominate Torsion with a Lateral Lumbar Deviation.</h2>\n\n<hr>\n\n<p><a href=\"https://i.stack.imgur.com/JEom8.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/JEom8.jpg\" alt=\"enter image description here\"></a></p>\n\n<hr>\n\n<h2>Basic Imbalances</h2>\n\n<p><a href=\"https://i.stack.imgur.com/XW815.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/XW815.jpg\" alt=\"enter image description here\"></a></p>\n\n<hr>\n\n<h2>Bottom Line</h2>\n\n<p>Proper testing is required to understand what is happening. Without this an accurate treatment plan cannot be developed.</p>\n\n<hr>\n\n<p><strong>Sources:</strong><br></p>\n\n<ol>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3364068/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3364068/</a><br></li>\n<li><a href=\"http://www.pelinks4u.org/bookreviews/media_1011.htm\" rel=\"nofollow noreferrer\">http://www.pelinks4u.org/bookreviews/media_1011.htm</a> <br></li>\n<li><a href=\"http://www.profedf.ufpr.br/rodackibiomecanica_arquivos/Books/Duane%20Knudson-%20Fundamentals%20of%20Biomechanics%202ed.pdf\" rel=\"nofollow noreferrer\">http://www.profedf.ufpr.br/rodackibiomecanica_arquivos/Books/Duane%20Knudson-%20Fundamentals%20of%20Biomechanics%202ed.pdf</a><br></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4060319/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4060319/</a><br></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4127517/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4127517/</a><br></li>\n</ol>\n" }, { "answer_id": 36212, "author": "lioness417", "author_id": 26718, "author_profile": "https://fitness.stackexchange.com/users/26718", "pm_score": 0, "selected": false, "text": "<p>Sitting in general is pure poison for the spine (search online for 'Sitting is the new smoking') \nFor the 'necessary exercises' you should actually consider a well balanced training plan including ALL parts of the body with equal emphasis on all areas. \nBy focusing mainly on the affected area in your routine you are merely shifting imbalances from one area to another. \nThe tiring core muscles are the best example for an imbalance. Your body is hereby sending you a clear message in bold, bright letters. \nMy personal advice to you is: \n<strong>Get in tune with your body</strong>. \nIt is constantly communicating with you, telling you every detail you need to know but in a language you don't understand yet. LEARN IT!\n<strong>MIX IT UP</strong>\nAim to keep the periods in a seated position very short. \nStand up, stretch and move around as often as possible.\nSwitch seating positions often.\n<strong>Play it out!</strong> \nEngage different muscle groups while seated, contract, hold, release. Challenge yourself on the time you can hold the contraction.\nOr even skip the chair completely on occasion, remaining in a squat position (in front of your workspace) as long as possible.</p>\n\n<p>Be kind to your body and it will be kind to you.\nAll the best to you!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34106", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25631/" ]

[ { "answer_id": 34119, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 4, "selected": true, "text": "<p><strong>TLDR: Yes, cycling is better for your knees (and more than that)</strong></p>\n\n<p>Cycling is significantly better for not only your knees but also your ankles and your entire spine. The fact that you push a pedal won't hurt your knee, the sudden impacts while running is what will hurt the join. These sudden impacts are also the reason why it's worse for your spine and ankles.</p>\n\n<p>Cycling is actually a good sport if you have problems with your spine, for instance if you have a herniated lower back.</p>\n\n<p><strong>Keep in mind</strong>: You burn less calories while cycling than whilest you're running, so if your goal is to lose weight you have to keep in mind you'll have to spend more time on a bike to burn the same amount of calories.</p>\n" }, { "answer_id": 43569, "author": "Abraham", "author_id": 34897, "author_profile": "https://fitness.stackexchange.com/users/34897", "pm_score": 2, "selected": false, "text": "<p>Cycling is <em>different</em> for your knees than running. Both runners and cyclists complain of knee pain, though usually for different reasons. Cycling is doing the exact same thing bajillions of time in a row, in a manner that we're good at, but not evolved for. Especially if you use clipless pedals, there can be issues.</p>\n<p>Running causes more stress on the knees. But it's stress that we're evolved to need in order to strengthen our joints (assuming it's not too much, too fast). My first year running, my knees hurt about once a month. Since then, they just don't. Even the one that had surgery 20 years earlier due to a cycling issue, and had hurt consistently since then.</p>\n<p>Also, cycling requires more careful setup, the right bike, pedals, cranks, clips have the right float,.. And accidents on a bike are likely to be going faster than on foot, have your center of mass higher, more likely to involve a car,...</p>\n<p>It's not cut and dried.</p>\n<p>A lot of runners that I know use cycling as cross training, specifically to prevent knee issues. A lot of cyclists that I know use running as cross training, specifically to prevent knee issues.</p>\n<p>Overall, I'd say it's easier for a modern first-worlder to run too much before they acclimatize than to cycle too much. After that, I don't see a lot of difference in incidence or severity between cyclist and runner knee issues.</p>\n<p>If your goal is to maintain joints while improving fitness, then some of both seems like the best option (or swimming. No impact at all, no chance of getting hit by a car,..).</p>\n<p>Good luck to you and your knees.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34116", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23311/" ]

[ { "answer_id": 34124, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<blockquote>\n<p>I have been working out daily at home, mainly cardiovascular workout from top rated app.</p>\n<p>I want to grow a good fitness, a bit of abs, wide shoulder, good biceps and triceps. For this I am checking my calorie intake and keeping it within 2200 calories everyday for last few months.</p>\n</blockquote>\n<p>None of this will be accomplished just by eating and doing cardio. If you want bigger muscles, you need to lift heavy things.</p>\n<blockquote>\n<p>As a result I am seeing few changes in my fitness but I lost weight from 65ks to 62.35 kg; but my goal was to lose fat not weight. I want to keep the weight but lose the fat.</p>\n</blockquote>\n<p>If you've lost fat, it means you're spending more calories than you are taking in. It could be because you need to eat more, or because your calorie counting is inaccurate.</p>\n<blockquote>\n<p>Should not I be concerned with the weight loss? What should I do to keep this weight at around 62-65 but grow muscular?</p>\n</blockquote>\n<p>I would be slightly concerned, yes, but that's because I'm 187cm. For me, that would be dramatically underweight. You didn't mention your height though. If you're pretty short, it could be ok. If you're around my height, you should be aiming for at least 75+ kgs in my opinion.</p>\n" }, { "answer_id": 34127, "author": "Abc_omega", "author_id": 25648, "author_profile": "https://fitness.stackexchange.com/users/25648", "pm_score": 0, "selected": false, "text": "<p>I think you may have calculated the wrong calorie content of the food you are taking or your metabolism is high which is burning all the calories you are taking. As you have mentioned you workout mostly consist of cardiovascular activities this will also be burning some more calories.</p>\n\n<p>If you want to grow muscles then working out in home following some app wont be of much help to you. I would suggest you to join a gym and start lifting. To build muscle you have to strain them so that muscle fiber gets microscopic tear up and then feed them with protein.</p>\n\n<p>At 5 feet 6 weight in between 65-70 will be ideal for you. As you are on 62.35 you need to gain 5 kg and that should be lean muscle mass. For that you need to make sure that your macros are correct. You should get protein per pound of your muscle mass so all your diet for a day combined together should have approx 150g of protein.</p>\n\n<p>Having abs depends on you body fat percentage. The better muscle mass you will have and the lower your body fat percentage will be, you abs will be more visible.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34122", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25645/" ]

[ { "answer_id": 34124, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<blockquote>\n<p>I have been working out daily at home, mainly cardiovascular workout from top rated app.</p>\n<p>I want to grow a good fitness, a bit of abs, wide shoulder, good biceps and triceps. For this I am checking my calorie intake and keeping it within 2200 calories everyday for last few months.</p>\n</blockquote>\n<p>None of this will be accomplished just by eating and doing cardio. If you want bigger muscles, you need to lift heavy things.</p>\n<blockquote>\n<p>As a result I am seeing few changes in my fitness but I lost weight from 65ks to 62.35 kg; but my goal was to lose fat not weight. I want to keep the weight but lose the fat.</p>\n</blockquote>\n<p>If you've lost fat, it means you're spending more calories than you are taking in. It could be because you need to eat more, or because your calorie counting is inaccurate.</p>\n<blockquote>\n<p>Should not I be concerned with the weight loss? What should I do to keep this weight at around 62-65 but grow muscular?</p>\n</blockquote>\n<p>I would be slightly concerned, yes, but that's because I'm 187cm. For me, that would be dramatically underweight. You didn't mention your height though. If you're pretty short, it could be ok. If you're around my height, you should be aiming for at least 75+ kgs in my opinion.</p>\n" }, { "answer_id": 34127, "author": "Abc_omega", "author_id": 25648, "author_profile": "https://fitness.stackexchange.com/users/25648", "pm_score": 0, "selected": false, "text": "<p>I think you may have calculated the wrong calorie content of the food you are taking or your metabolism is high which is burning all the calories you are taking. As you have mentioned you workout mostly consist of cardiovascular activities this will also be burning some more calories.</p>\n\n<p>If you want to grow muscles then working out in home following some app wont be of much help to you. I would suggest you to join a gym and start lifting. To build muscle you have to strain them so that muscle fiber gets microscopic tear up and then feed them with protein.</p>\n\n<p>At 5 feet 6 weight in between 65-70 will be ideal for you. As you are on 62.35 you need to gain 5 kg and that should be lean muscle mass. For that you need to make sure that your macros are correct. You should get protein per pound of your muscle mass so all your diet for a day combined together should have approx 150g of protein.</p>\n\n<p>Having abs depends on you body fat percentage. The better muscle mass you will have and the lower your body fat percentage will be, you abs will be more visible.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34144", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25668/" ]

[ { "answer_id": 34720, "author": "Slijpsel", "author_id": 18492, "author_profile": "https://fitness.stackexchange.com/users/18492", "pm_score": -1, "selected": false, "text": "<p>Simple answer: Buy an elbow brace and give the body more time to heal.</p>\n\n<p>While refrain from exercising, your body will recover towards an elbow function for not exercising.\nTo fully regain the potential, try and find out what works for you, and keep monitoring it.\nBuy a firm elbow brace, this will take away the peak loads.\nMake sure to give the elbow enough time, and build up very slowly.</p>\n" }, { "answer_id": 34723, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<h2>Prehab</h2>\n\n<p>Perform these rehab exercises to improve flexibility and enhance arm strength:</p>\n\n<blockquote>\n <p><strong>Wrist Flexion Stretch</strong></p>\n</blockquote>\n\n<ul>\n<li>Hold your injured arm out straight, palm down.</li>\n<li>Use your other hand to hold the back of your injured arm's hand.\nPress down so your fingers point to the ground.</li>\n<li>You should feel a light stretch on the top of your forearm. Do not\nstretch to the point of pain.</li>\n</ul>\n\n<blockquote>\n <p><strong>Wrist Extension Stretch</strong></p>\n</blockquote>\n\n<ul>\n<li>Hold you injured arm out straight, palm up. Use your other hand to\nhold the palm of your hand and press down. </li>\n<li>You should feel a light stretch on the top of your forearm. Do not stretch to the point of pain.</li>\n<li>How to Avoid Tennis Elbow</li>\n</ul>\n\n<blockquote>\n <p><strong>Movement Prep</strong></p>\n</blockquote>\n\n<p>Perform these exercises before you practice or play:</p>\n\n<p>Squeeze and Release\n - Grip a tennis ball in the hand of your injured arm.\n - Squeeze and release the tennis ball for 2-3 minutes, 3-4 times a day.\n - Wrist Flexion Stretch</p>\n\n<ul>\n<li>Hold your injured arm out straight, palm down.</li>\n<li>Use your other hand to hold the back of your injured arm's hand.\nPress down so your fingers point to the ground.</li>\n<li>You should feel a light stretch on the top of your forearm. Do not\nstretch to the point of pain.</li>\n</ul>\n\n<blockquote>\n <p><strong>Wrist Rolls</strong></p>\n</blockquote>\n\n<ul>\n<li>Make a fist with your elbow bent at your side</li>\n<li>Make circles with your wrist, 5 in each direction.</li>\n<li>Straighten your elbow and do 5 more circles in this position.</li>\n</ul>\n" }, { "answer_id": 36239, "author": "Laura", "author_id": 25279, "author_profile": "https://fitness.stackexchange.com/users/25279", "pm_score": 2, "selected": false, "text": "<p>I've had tendonitis in both elbows for about 12 years. I had 1 tendonitis surgery which helped a lot. The right surgeon makes all the difference. Shop around if you end up needing surgery.</p>\n\n<p>The 2nd arm was heading to surgery but my chiropractor massaged it, gave me exercises and had me ice it about 4 times x day for a few months. All the symptoms went away. She saved me from having surgery.</p>\n\n<p>This is totally controllable. I would ice it, do exercises and wear the tendonitis strap. This is not the same as an elbow brace.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34147", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25670/" ]

[ { "answer_id": 34156, "author": "user25686", "author_id": 25686, "author_profile": "https://fitness.stackexchange.com/users/25686", "pm_score": 0, "selected": false, "text": "<p>Take a week off from all training. Come back the following week with a written workout plan that is progressive in weight and intensity.</p>\n" }, { "answer_id": 34252, "author": "ManRow", "author_id": 19495, "author_profile": "https://fitness.stackexchange.com/users/19495", "pm_score": -1, "selected": false, "text": "<p>Generally you'll have to put in enough intensity, volume, and time-under-tension to feel sore the next day. If you're just going light on these, then that's just a lightweight workout you can do everyday. </p>\n\n<p>Lots of people go out on a walk and/or a short run on a daily basis too -- it just depends on how hard your workout <em>actually</em> is!</p>\n" }, { "answer_id": 34486, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 1, "selected": false, "text": "<p><strong>To gain muscle you need progressive overload. By the looks of it you train very intense, but in a different way.</strong></p>\n\n<p>If you want to gain muscle, you should train a bit less, I'd say 4 to 5 days a week, and go heavier on your lifts. You should try a 5x5 program on your compound lifts, this is highly effective. <strong>Resting periods and a proper diet are as important if not more than the lifting itself,</strong> keep this in mind. </p>\n\n<p>You say you're vegan, which is great! But you need to make sure you are getting enough nutrients to gain muscle, if you're eating 2000 calories a day but also burn that much, your body doesn't have anything to build muscle from. I would suggest a lot of lentils, beans, chickpeas, broccoli, that kind of foods.</p>\n\n<p>Also, abs are made in the kitchen, as stated before. As for building the actual muscle, my opinion is that heavy compound lifts like squats or deadlifts are more beneficial than doing an endless amount of crunches or leg raises.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34148", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25672/" ]

[ { "answer_id": 34173, "author": "Juneou Porth", "author_id": 25707, "author_profile": "https://fitness.stackexchange.com/users/25707", "pm_score": 0, "selected": false, "text": "<p>I don't have specific information related to planks, but in general:</p>\n\n<p>Research shows that the most effective training programs include exercises involving concentric-eccentric repetitions (dynamic exercises).</p>\n\n<p>Isometric exercises are a beneficial alternative for those with joint disorders where dynamic exercises might cause pain.</p>\n" }, { "answer_id": 34417, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 1, "selected": false, "text": "<p><a href=\"https://fitness.stackexchange.com/questions/32646/isometric-eccentric-concentric-training-differences-and-what-each-is-good-for\">There's already an answer to this, sort of</a>, but I'll specifically try to address your question which is a smidge different. </p>\n\n<p>Typically you want to exercise muscles for whatever their role in athleticism or daily life will be. Also, some muscles have evolved to perform certain roles in certain ways. If you need to push a car, it's natural that you'll engage all of your big muscles (quads, glutes) more than your smaller pushing muscles (soleus, triceps). They all work together, but it shouldn't be any surprise that larger and more powerful muscles were designed to handle more of a load than smaller ones.</p>\n\n<p>The <a href=\"https://en.wikipedia.org/wiki/Abdomen#Muscles\" rel=\"nofollow noreferrer\">abdominals</a> and <a href=\"https://en.wikipedia.org/wiki/Erector_spinae_muscles\" rel=\"nofollow noreferrer\">erector spinae</a> tend to be used in an isometric fashion for load bearing, both just to keep the human body upright and to stabilize the trunk for lifting heavy objects (whereby the prime movers again become the larger hamstrings, quads, etc). </p>\n\n<p>That being said, concentric exercises are generally more likely to result in increased muscle size and force generation, and <a href=\"http://www.sciencedirect.com/science/article/pii/S1356689X11001019\" rel=\"nofollow noreferrer\">studies show that simply having larger abdominal muscle tissue creates better posture</a>.</p>\n\n<p>But to specifically answer your question you'd want to do both concentric and isometric ab activities. Isometric because that's generally what your body does all day long and during advanced training, and concentric because it will create stronger and larger muscle tissue.</p>\n\n<p>Most people have weak abs and short (inflexible) <a href=\"https://en.wikipedia.org/wiki/Iliopsoas\" rel=\"nofollow noreferrer\">iliopsoas</a>; the classic <a href=\"https://fitness.stackexchange.com/a/33967/7091\">anterior pelvic tilt</a>. A rather decent silver bullet for all of that is the <a href=\"http://www.exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank.html\" rel=\"nofollow noreferrer\">isometric plank</a>:\n<a href=\"https://i.stack.imgur.com/0RwKx.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/0RwKx.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>It's easy to train, and especially when you look at <a href=\"http://www.health.harvard.edu/staying-healthy/want-a-stronger-core-skip-the-sit-ups\" rel=\"nofollow noreferrer\">potential back injuries from sit ups</a> and neck injuries from crunches, it's easy to see why it's a go-to abdominal exercises especially for people looking for good-enough fitness (ie: not strength athletes).</p>\n\n<p>If you want to beef up your ab exercises, I'd recommend \"<a href=\"https://www.skimble.com/exercises/1570-churn-the-pot-on-ball-how-to-do-exercise\" rel=\"nofollow noreferrer\">churn the pot</a>\". Toes on the ground, plank position, elbows on a yoga ball, fingers interlaced or at least hands close together. The smaller the ball, the harder it is. </p>\n\n<p>Move the ball slightly to the left, then the right, then front, then back. You'll quickly feel how hard it is to stabilize. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34163", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25697/" ]

[ { "answer_id": 34171, "author": "BryceH", "author_id": 3865, "author_profile": "https://fitness.stackexchange.com/users/3865", "pm_score": 2, "selected": false, "text": "<p><a href=\"http://www.fitday.com/webfit/burned/calories_burned_Unicycling.html\" rel=\"nofollow noreferrer\">This link</a> goes to a calories-burned-calculator. </p>\n\n<blockquote>\n <p><strong>Unicycle Input Values</strong> </p>\n \n <p>Weight: 220 lbs (99.8kg)<br>\n Height: 67 in (170.2cm)<br>\n Age: 30<br>\n Gender: Male<br>\n <strong>Result</strong> 348 Calories per hour</p>\n</blockquote>\n\n<p>The same input values for bicycling @ 14-15.9 mph yields a burn of <strong>784</strong> calories per hour. </p>\n\n<p>While there is no doubt the unicycle takes more skill to ride (especially if you're climbing hills), it is not using as much muscle consistently as the bicycle. As one who has never unicycled for fitness or ever... I can't speak to the intensity (in terms of aerobic exercise) this modality provides. </p>\n\n<p>As a coach and motivator - If unicyling is going to encourage you to exercise and enjoy what you're doing. <strong>DO THAT!!</strong> Pay little to no attention to the calorie difference at first. Get to a healthy place in terms of enjoying the exercises you are participating in and <strong><em>then</em></strong> worry more about the calories. </p>\n\n<p>Depending on one's diet... </p>\n\n<p>If you started unicycling and dropped one 20 ounce Mountain Dew (using the same values/calories burned above): </p>\n\n<blockquote>\n <p>Unicycling - 348 calories<br>\n Not Drinking 1 Mountain Dew - <a href=\"https://www.fatsecret.com/calories-nutrition/mountain-dew/mountain-dew-(20-oz)\" rel=\"nofollow noreferrer\">290 calories</a><br>\n Net loss for doing something you like and getting rid of a sugary drink-<br>\n <strong>638 Calorie deficit for the day</strong></p>\n</blockquote>\n\n<p>If your diet is clean already, this is a moot point. </p>\n" }, { "answer_id": 34172, "author": "BKE", "author_id": 5752, "author_profile": "https://fitness.stackexchange.com/users/5752", "pm_score": 2, "selected": false, "text": "<p><strong>I would not trust calorie calculators for activities like unicycling at all.</strong></p>\n\n<p>First, it depends on how skilled the rider is. The learning curve for the unicycle is quite steep so it takes time to be able to ride it efficiently. Second, how often does the rider mounts/dismounts? The mount is a short explosive movement (basically jumping on it), so, especially when learning a new skill, with lots of falling/mounting, it would require more energy. Third, are <a href=\"https://www.youtube.com/watch?v=R685-viwWF8\" rel=\"nofollow noreferrer\">jumps</a>, tricks also part of the training? They can be <em>really</em> intense. In contrast, riding the unicycle in a flat, straight line by an experienced rider would be low intensity, similar to jogging/running.</p>\n\n<p>The conclusion is, the amount of energy required by unicycling is quite individual and depends on how exactly the person is using it, and I doubt that there is extensive research on this topic.</p>\n\n<p>Therefore, I think it is better to approach this question from another point of view. What really matters is motivation and what makes you stick with an activity. Even if we knew how many calories per hour you specifically burn on the unicycle, it makes no sense to compare with something else, without knowing how much time you will actually be motivated to spend on each.</p>\n\n<p>Unicycling requires skills, so it really comes down to your personality. \nAre you that kind of person, who easily gets hooked on something hard, and enjoys learning difficult skills? Or do you just want to lose weight in the most efficient way with the least effort invested? Anecdotally, all unicyclists I know are slim, because they spend too much time on the unicycle and often even forget to eat when they are really hooked on learning a new trick :)</p>\n" }, { "answer_id": 45064, "author": "Criggie", "author_id": 26080, "author_profile": "https://fitness.stackexchange.com/users/26080", "pm_score": 2, "selected": false, "text": "<p>Aside - riding downhill on a bicycle takes very little effort.</p>\n<p>Riding downhill on a unicycle takes active effort to control the rotation and stop the uni from getting away from you. There are no brakes on most unicycles, so you're actively working against the gradient just as hard going down as you are going up.</p>\n<p>Twice the workout in the same distance travelled !</p>\n<p>Thought to be fair, a uni going downhill will be much slower and take longer than a regular bike taking the same descent.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34166", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25619/" ]

[ { "answer_id": 34180, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 2, "selected": false, "text": "<p>Rest days are incorporated to give your body time to heal from activities that break down a lot of tissues or otherwise generate waste products. </p>\n\n<p>A proper training plan will keep you on the edge of what you can just barely do and provide for enough rest that you will heal and progress. </p>\n\n<p>While your workout is light years better than nothing, it's a far cry from a real training program. Your best bet is <a href=\"https://fitness.stackexchange.com/a/24596/7091\">something that uses barbells</a>, but if you're confined to <a href=\"http://amzn.to/2qnvYZe\" rel=\"nofollow noreferrer\">just bodyweight there are programs out there as well</a>.</p>\n\n<p>A quick check to whether or not you need a rest day is if you can't do as much as you did the day before. Example: you do what you mentioned above on Tuesday, and then on Wednesday you can only knock out 15 burpees and you fall out of your plank before a minute is up. That's your body not being rested/repaired enough. </p>\n\n<p>The odds are that the exercises you listed aren't nearly enough to cause your body to need 24 hours to repair. </p>\n" }, { "answer_id": 34421, "author": "Craig", "author_id": 24242, "author_profile": "https://fitness.stackexchange.com/users/24242", "pm_score": -1, "selected": false, "text": "<p>Rest until your muscles stop feeling sore. If your muscles don't feel sore, increase intensity, duration, or sets.</p>\n\n<p>Usually 1 day is a minimum between workouts that involve the same muscle groups, so you don't experience muscle loss or damage, but you can rest up to 5 days for larger muscle groups if they are still feeling sore. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34175", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25710/" ]

[ { "answer_id": 34184, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 2, "selected": false, "text": "<p>If you're lifting to get stronger, progress is measured in your weights. If you're lifting to get bigger, progress is measured in the mirror and with a tape measure. </p>\n\n<p><a href=\"https://fitness.stackexchange.com/a/19157/7091\">Soreness is never a good indicator of progress or the effectiveness of a workout</a>.</p>\n\n<p>Eccentric lengthening (negatives) tend to cause Delayed Onset Muscle Soreness (DOMS) much more so than concentric exercises. If negatives made you stronger and bigger, everyone would sit around doing negatives.</p>\n\n<p>Different parts of a muscle have leverage and power at different angles of extension. <a href=\"https://fitness.stackexchange.com/a/19206/7091\">If you look at the deadlift, there are sliding muscle recruitments occurring</a>.</p>\n\n<p>Isolation exercises in general promote imbalances; your body was never designed to be braced and for heavy loads to solely be handled by your forearm hinging on your elbow (a curl). </p>\n\n<p>If you feel like you're getting the progress you want, no worries. If you want to have something more effective, look towards <a href=\"https://fitness.stackexchange.com/a/24596/7091\">proven lifting programs</a>. </p>\n" }, { "answer_id": 45054, "author": "ManRow", "author_id": 19495, "author_profile": "https://fitness.stackexchange.com/users/19495", "pm_score": 2, "selected": false, "text": "<p>Your seemingly excessive brachialis soreness as described is likely due to over-emphasizing your elbow flexors too far from their full-extended positions.</p>\n<p>In other words, you should make your elbow flexors work hardest during the &quot;initial&quot; parts of the exercise when the arm is more fully-extended, than at the later parts when it is more flexed. Ideally, perhaps replace all your curl exercises with just a preacher bench version in which the arm(s) starts out fully extended and parallel (or just slightly below parallel) to the ground (ensuring, by physics, that the &quot;most difficult&quot; part of the exercise is in the beginning).</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34183", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25721/" ]

[ { "answer_id": 34191, "author": "Adam Carney", "author_id": 25727, "author_profile": "https://fitness.stackexchange.com/users/25727", "pm_score": 1, "selected": false, "text": "<p>Overtraining is a thing. If you wanted to get better at running, 100 miles a day might not be the best place to start.</p>\n\n<p>As with everything in exercise you are looking for a dose response, think about the goal in mind.</p>\n\n<p>Generally, hard training is smart training, there has to be a certain intensity to elicit adaptation. So if you're tired, that was probably a good session, if you can barely walk after you squat session, that might have been a little too much.</p>\n\n<p>Worry about how much of your 1RM of a lift or \"relative intensity\" rather than your perceptions about the intensity, or your \"feels\". How you feel is a lie, the weights don't change, your mind does.</p>\n\n<p>The next thing you have to think about is the Stimulus-Recovery-Adaptation, cycle. So if you are training again tomorrow, destroying yourself today doesn't make a whole lot of sense. But if you are going on a week long vacation tomorrow, going a little ham today makes a lot of sense because you will have ample time to recover and adapt. We generally call this \"functional overreaching\".</p>\n\n<p>Think about your goal, frequency of training, where you are at in your training (beginner, intermediate, or advanced; or how far you are from competition if you're an athlete or if you just want to look good shirtless, how far away is summer?) All of these will help you understand how intense your training should be day-to-day, week-to-week, month-to-month.</p>\n\n<p>Where most of this came from:</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=-iV1N4gjGoA\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=-iV1N4gjGoA</a></p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/15142003\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/15142003</a></p>\n" }, { "answer_id": 36237, "author": "Laura", "author_id": 25279, "author_profile": "https://fitness.stackexchange.com/users/25279", "pm_score": 2, "selected": false, "text": "<p>My answer is no and here is my not very scientific reasoning. Last year I did the year-long Precision Nutrition program. I was in Coach Toni's group. I worked hard to keep up with the prescribed workout routines. All of the routines were a stretch for me fitness-wise, and since they are over the web there was no trainer or spotter. </p>\n\n<p>Not really sure what my limits were, I tried to perform each exercise to a T. By the 7th month I had injured my right arm and left shoulder because I \"pushed myself harder.\" </p>\n\n<p>I just finished 10 weeks of physical therapy on my left shoulder (PT didn't put a dent in the pain level). Now I'm looking at shots, and possibly shoulder surgery. (Arm is much improved) So in the end, I spent the last 5 months of the program not lifting any weights which I absolutely hated. </p>\n\n<p>My pushing myself cost me. You may be looking for a more broad or definitive answer, but that is my personal story and the lesson I learned to stay within what I think my limits are.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34185", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 34194, "author": "Kostis Pet", "author_id": 25730, "author_profile": "https://fitness.stackexchange.com/users/25730", "pm_score": -1, "selected": false, "text": "<p>Muscle mass corresponds to muscle strength. This is they way it is and has always been.\nNow, are they are equivalent? No.\nYou want to hit the sweet spot, between muscle strength and hypertrophy?\nConventional wisdom tells us, it is doing 3/4 sets of 5-8 repetitions, to failure. \nHave you reached 7-8 repetitions in an exercise? Then increase the load! Eat plenty of good carbs and protein, and the muscle will both get stronger AND bigger. \nMany of the gym goers seem to forget the whole mantra behind weight lifting:\nIt's progressive overload.\nDon't let yourself plateau. Just don't, push it! Every week should be a rep or two more, or a 5% increase in the weight you are lifting!</p>\n" }, { "answer_id": 34271, "author": "defoification", "author_id": 25816, "author_profile": "https://fitness.stackexchange.com/users/25816", "pm_score": 2, "selected": false, "text": "<p>Muscle size <strong>weakly</strong> correlates to muscle strength. See <a href=\"http://onlinelibrary.wiley.com/doi/10.1111/j.1475-097X.1985.tb00590.x/full\" rel=\"nofollow noreferrer\">this</a> study that compares size to strength in leg muscles and <a href=\"http://journals.lww.com/acsm-essr/Abstract/2003/01000/Role_of_Body_Size_in_the_Relation_Between_Muscle.3.aspx\" rel=\"nofollow noreferrer\">this</a> study.</p>\n\n<p>There is no perfect way to build size and strength at the same time, but it is certainly possible to do it efficiently.</p>\n\n<p>Remember that heavy weights and sets with low repetitions(less than 5) build muscle strength. Sets with 8-12 repetitions maximize hypertrophy.</p>\n\n<p>Two options come to mind:</p>\n\n<ul>\n<li><p>Have days that focus on building strength, and separate days that focus on building size</p></li>\n<li><p>Perform heavy, compound movements in the beginning of your workout, and lighter, accessory movements in the later part of your workout.</p></li>\n</ul>\n\n<p>I prefer the former. In my experience, it is a great way to train for both size and strength.</p>\n\n<p>Focusing on either strength or size, not both, will yield the most progress. </p>\n" }, { "answer_id": 40968, "author": "Erik caldwell", "author_id": 31968, "author_profile": "https://fitness.stackexchange.com/users/31968", "pm_score": 0, "selected": false, "text": "<p>Size comes with having strength in the hypertrophy rep range. Focus on building strength using very heavy weight compound lifts with 10 sets of 2-4 reps, and sometimes singles to get maximum strength, so that when you workout for size, you will be able to lift much heavier weight, in the 6-10 rep range. \n Anyone that can squat over 320lbs for ten reps, or bench 275 for 10 reps, will more than likely be pretty darn big. \nSo you need strength workouts, and size workouts, just split them up, but never together in the same workout. If anything go two weeks for strength, then one using a little lighter weight, but not to light. If your going for 8 reps, make that last rep very hard to get. \n This is how I gained size naturally over the past 30+ years, and still going strong.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34186", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 34217, "author": "ac11015", "author_id": 25732, "author_profile": "https://fitness.stackexchange.com/users/25732", "pm_score": 1, "selected": false, "text": "<p>The answer is NO, not all professional athletes are on drugs.</p>\n\n<p>Some of them are, some aren't. The ratio of on drugs to not on drugs athletes is frankly a mystery.</p>\n\n<p>We have testing organizations either within or outside of the professional organizations, etc, that specifically look for athletes they think are on drugs. And \"randomly\" test them, I say random because that's what they call it but it is almost always based on what the organization thinks the test will show, and is done with little to no warning.</p>\n\n<p>If all pro athletes were on drugs the percentage of positives we get back would be much higher than it is. But to say that all or none of them are on drugs would be naive.</p>\n\n<p>Finally, for your little brother, don't worry about the drug thing yet. 95-97% of the things that will make you a professional athlete (on drugs or not) consist of forms of Training, Nutrition, Recovery, and Genetics. You need to have all 4 of these on point before doing drugs will make the 3% difference between making it to the pros or not. Most people who do drugs in sports still suck, because they don't have the previous 4 things before doing the drugs.</p>\n\n<p>Worry about being good before you worry about being legendary. Chances are you don't have the genetics to be a pro athlete but if you do, worry about Nutrition, Training, and Recovery before Drugs is even on your radar.</p>\n" }, { "answer_id": 34220, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 0, "selected": false, "text": "<p>Every high level cyclist I knew when I raced was on some form of banned or quasi-banned substance, at the time (mid 90's) primarily <a href=\"https://en.wikipedia.org/wiki/Blood_doping#Erythropoietin\" rel=\"nofollow noreferrer\">EPO</a>. We heard in the old days that guys would take a pint of blood out of themselves during the fall and pop it into the freezer. Thaw and re-inject during the spring.</p>\n\n<p>When you have that much of your career and life on the line (skipped college, no real alternatives, whole identity is your sport, etc) it's really hard to say \"no\" to something that lots of other people are doing with no adverse side effects. </p>\n\n<p>I don't think anyone has enough knowledge to speak across all professional sports, and you can split hairs and talk about things like creatine which was banned, then it wasn't, and is now sort-of-not-really banned by some agencies. </p>\n\n<p>For some sports, like snowboarding, I can't really see much advantage to performance enhancing drugs because it's really just about technique and practice. In cycling EPO was popular because you could train with it during the spring to push really hard and then by the summer racing system (when you got tested) it was out of your system.</p>\n\n<p>And some folks, especially that live at high altitude, EPO levels are naturally higher anyway as <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/17955945\" rel=\"nofollow noreferrer\">this 2007 study notes</a>.</p>\n\n<blockquote>\n <p>Short or prolonged residency at HA is associated with increased\n secretion of EPO. The EPO response to hypoxia is not significantly\n altered in AMS but is markedly enhanced in HAPE, which may be due to\n exaggerated hypoxemia in these patients.</p>\n</blockquote>\n\n<p>So back to splitting hairs, if you live at 8,000 feet and I live at sea level and I take EPO to get to the level that you have from being up there, how \"unfair\" is that? </p>\n\n<p>The more you get into blood doping and performance enhancing drugs the grayer it gets. In general though I stayed out of it, and ultimately pulled out of high level cycling, because I didn't want to make a chemistry lab out of my blood stream. But it's a choice every athlete has to make for themselves. At minimum, I would work with a doctor you (or your brother, in this case) trusts. Tell them what you're doing, have blood tests done, and have a physician watching over you as you try to outsmart the human body.</p>\n" }, { "answer_id": 34226, "author": "mitro", "author_id": 18502, "author_profile": "https://fitness.stackexchange.com/users/18502", "pm_score": 0, "selected": false, "text": "<p>To keep the answer short, from my opinion and experience: YES, but...</p>\n\n<p>Yes - if you only want to be in that league or to earn money.</p>\n\n<p>NO - if you want to be in the top of those leagues or Elite level competitor.</p>\n\n<p>We are all genetically limited to a certain degree, and the top genetically gifted athletes still take some performance enhancements to set them appart from the other genetically gifted athlete.</p>\n\n<p>Simply compare oldtime strongman like Louis Cyr against someone like Bill Kazmeier and you will easily understand.\nHow many of those Kazmeier-Types do we see today in comparison to then?</p>\n\n<p>Of course it is related to strength only but it can be referenced to all sports where a lot of money and pressure for success is in the game... </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34187", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 34189, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 1, "selected": false, "text": "<p>It sounds like you've hit a plateau in your weight loss, it does happen. The body seeks homeostasis, so if you don't change anything for a few months, you'll reach a point where your body is \"happy\" with where it is and you won't progress.</p>\n\n<p>Getting out of a plateau isn't usually too hard (in my experience), you just need to change things up. I would avoid using fat burners, but then that's just my opinion and I have no scientific basis for it. </p>\n\n<p>Instead, I'd say try and change up your training routine, if you normally do weights, throw in some interval training. If you do interval training, throw in some steady state cardio and some weights. </p>\n\n<p>The idea is that your body will adapt to whatever you're asking it to do, and become more efficient at doing that exercise, and as such, you'll burn less calories while doing it. Try doing something that you've never done before (or not very frequently) that your body isn't used to. It'll feel a lot harder than you'd expect, but it'll hopefully help with shedding more pounds.</p>\n\n<p>The alternative is to try and reduce your daily caloric intake a bit more to see if that helps. I've always found the mixing up your exercise routine to be preferable.</p>\n" }, { "answer_id": 34190, "author": "MacUserT", "author_id": 13939, "author_profile": "https://fitness.stackexchange.com/users/13939", "pm_score": 0, "selected": false, "text": "<p>Your question is easy to answer, but your problem is a bit more complex. \nMost fat burners are trying to increase your metabolism, either by adding caffeine or some other \"secret\" ingredient that will increase your metabolism and help you burn more calories. My personal opinion is that these product do little good other than making somebody else than you richer. I don't see that many pro's or cons in fat burners, they just don't really do any good.</p>\n\n<p>Losing 4 kilo's in three months is not that bad for a steady weight loss program. I'm not sure what your exercises are and what your normal diet is. Let me give you some guidelines that have worked for me. I lost 7.7 kilo's in 5 months and I am still losing weight.</p>\n\n<p>First look at your exercise level and the exercises you are doing. I do a lot of muscle training. Not really to bulk, but muscles are \"expensive\" tissue and will increase your metabolism (amount of calories you burn) considerably. You don't have to look like a body builder, but the more muscles you build, the higher your metabolism and thus the more calories your burn per day. If you do train your muscles, do train all muscle groups equally to ensure your body develops normally. </p>\n\n<p>Next to your muscle training add in some fat burning training, like biking or running. This will help you burn your visceral fat, which resides around your organs and is the unhealthy part of your fat. Biking can also be riding to work if it is a considerable distance (>10 km).</p>\n\n<p>Now your diet. If you mainly train your muscles, you will need more carbs than fat. Fat is not readily available and muscle training is explosive, so you need to get the ATP in your tissue. Fat food will not provide you this energy and you are going to need the energy for the muscle training. Went eating, try to eat 6 times a day small portions. This will help you increase your metabolism and it will keep your stomach smaller, which prevents you from feeling hungry all the time. Also look for the kind of carbs you're eating. Don't eat too many \"fast carbs\", since they will be turned into fat reserves that will be difficult to get rid of. Slow carbs take more time to digest and it will provide you the supply of energy over the day.</p>\n\n<p>Do take in mind that now and again you will reach a plateau where your weight will stay the same for a short while and then will start dropping. This is normal, your weight will not drop in a steady line.</p>\n" }, { "answer_id": 34193, "author": "Kostis Pet", "author_id": 25730, "author_profile": "https://fitness.stackexchange.com/users/25730", "pm_score": -1, "selected": false, "text": "<p>I am against supplements. I do take one for a proven deficiency: magnesium, but even that I try to compensate and eat as much as I can in my diet (mainly cruciferous vegetables and nuts). I am not a conservative person when it comes to nutrition, on the contrary, but after multi year studies, most of the supplements either provide no long term benefits, or come with serious health dangers such as heavy metals.\nYour goal is not to lose weight. Repeat it after me: Your goal is not to lose weight. Your goal is to lose body fat.\nYour trainer seems like he is trying to give you the easy way out. I am a trainer, and I am appalled by what he suggested.\nBut first things first: You have to tell us about your workout regime.\nAll things worth fighting for are hard. ALL. You want to lose fat, and get toned fast?\nThen these must be your guidelines:</p>\n\n<p>1)Do a 20-45 minute rigorous cardio every day. HIIT or even better SMIT. SMIT, as I've seen is even better at preserving muscles, and the studies back me up.\nYou want it get done, the easy way? Go on a treadmill and walk at a pace of 3.5mph for 1 minute, then for the next minute run for 7-10 mph, depending on what you CAN do. Walk again for 1.5-2 minutes, and run again. Change your speed accordingly, to max speed you can do, or to maybe a 85-90% run.</p>\n\n<p>2)Do proper weight lifting 3 times a week. Most women I know go to the machines. Machines are fine for acquiring muscle memory, but for anything else they are useless. So, three times a week do squats, overhead presses and bench presses. In every single workout. Do a max of 4 sets of 12 repetitions. 10 is even better in my opinion. Choose appropriate weight, NO YOU WON'T GET BULKY, it's the growth hormone that men have that makes us bulky, not simply choosing to lift heavier. The appropriate weight is the one you can't lift in your final repetition. For the rest of your weight lifting days, do lunges, hip thrusts and calf raises for your legs, dumbbell flys, and incline bench press for your chest, lateral raises for your shoulders, curls for biceps and overhead extensions for triceps, and the only muscles I allow you to use machines, as you probably can't do pull ups, is lat pulldowns and seated rows for your back muscles. Do your weightlifting sessions for about an hour, before you do cardio for 20 minutes.</p>\n\n<p>3)Eat whole food protein, as much as you can. 110 grams a day, seems appropriate for your lean body weight. 1 whole chicken breast and a Greek yogurt a day, or 4 eggs (eat the yoke in two of them), half a pound of turkey and a quarter pound of very low fat cheese. Make this your mantra, no matter what, your protein goals WILL BE MET. Your destroyed muscles after a workout, seek protein to replenish and become stronger to adapt to the challenges you are giving them. Muscle mass also has a higher metabolic need for calories, so that's another plus. They also need something else:</p>\n\n<p>4)Carbs. Good, complex carbs which will give you energy for a great part of the day, and you won't get hungry soon. Leafy vegetables, lentils, bananas, brown rice and oats are great choices.</p>\n\n<p>In conclusion, tire yourself out. If you are not super tired in your weightlifting days, then you are doing something wrong. Also, try to eat complex carbs, as they dietary fiber will keep the hunger pangs at the bay.\nGood luck, and NEVER give up.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34188", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/6848/" ]

[ { "answer_id": 34198, "author": "Agniva Dutta", "author_id": 25735, "author_profile": "https://fitness.stackexchange.com/users/25735", "pm_score": 0, "selected": false, "text": "<p>Random workouts may or may not harm your health.. It depends on the combination. If you don't do free hand exercises before and after hard work then your muscles may get hardened nullifying the possibility of further growth. If you stretch and after that don't do jogging you will feel pain in your leg muscles later... Every rules regarding this has a logic. You can also make your own combination but that you have to understand the logic</p>\n" }, { "answer_id": 34214, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 1, "selected": false, "text": "<p>There’s nothing wrong with mixing up the exercises for your routine. Years ago, this was called the “non-routine” exercise routine. This meant that you did not follow a formal training program. Rather, you went to the gym and worked on whatever you felt needed improvement. Of course, that’s going to depend on your training goal(s). </p>\n\n<p>With this type of routine, the importance is placed on the individual body part that needs improvement and <strong>not</strong> the exercise. Following this approach can help in preventing boredom and training plateaus since you’re constantly mixing up things. Additionally, switching up set/rep combinations can be used to further help in reaching your goals.</p>\n\n<p>Following a specific rigid program from a trainer is a typical progression for someone new to fitness training. Again, the trainer should be designing the routine to accommodate an individual’s goals. But, over time, and with experience, the trainee should assume responsibility for his/her goals and become less reliant on a trainer’s direction.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34197", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23204/" ]

[ { "answer_id": 34203, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 0, "selected": false, "text": "<p>I think it's entirely possible that what you lack in size is due to what you've lacked in the volume of work.</p>\n\n<p>I'm not saying it's wrong to work this or that rep-range, but it's largely agreed upon that if you want to prioritize size-gain, then you should consider increasing the volume of the work. I.e. the number of total reps performed.</p>\n\n<p>There are some pretty decent programs out there for those who want to gain size, and I'm sure you'll be able to find it by googling. Also there, I expect you'll find that there is more emphasis on total volume of work, as well as a good chunk of isolation work.</p>\n\n<p>That said, I think burning some fat will do your body more justice. It's often the case that we build strength while gaining both muscle and fat, and if we spend some time shedding some fat afterwards, we'll start to reap the aesthetic rewards of our work.</p>\n\n<p>For instance, you could probably lose, say, 10kg of fat while maintaining most, or even all, of your strength. And as you no doubt agree, a 90kg person with those 1RMs is going to look more defined and muscular than a 100kg person with the same achievements.</p>\n\n<p>I feel like I'm mostly just confirming what you already suspect. You seem to have it figured out, to be honest. :)</p>\n" }, { "answer_id": 34270, "author": "defoification", "author_id": 25816, "author_profile": "https://fitness.stackexchange.com/users/25816", "pm_score": 0, "selected": false, "text": "<p>You need to understand that strength and muscle size are very weakly related. See <a href=\"http://onlinelibrary.wiley.com/doi/10.1111/j.1475-097X.1985.tb00590.x/full\" rel=\"nofollow noreferrer\">this</a> study comparing leg size and strength and <a href=\"http://onlinelibrary.wiley.com/doi/10.1111/j.1475-097X.1985.tb00590.x/full\" rel=\"nofollow noreferrer\">this</a> study on the relationship between size and strength.</p>\n\n<p>To build size quickly, you must maximize muscle hypertrophy. This has been studied for years, and the general consensus is that sets of 8-12 reps are best. Make sure your last rep is really tough to complete. You may not get the last rep each time. Proper form goes a long way. It will prevent injury and properly isolate the muscle(s) you intend on training.</p>\n\n<p>As for leg definition, it takes a relatively low body fat to start seeing the \"curves of muscle.\" The majority of body fat is stored on the mid-section of your body and on your legs.</p>\n" }, { "answer_id": 34447, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 2, "selected": false, "text": "<p>My experience with clients, mainly males for this issue, is they overestimate 1) how heavy they need to be 2) how strong they need to be to look muscular, yet they underestimate how lean they should get. </p>\n\n<p>Fat can dramatically smooth out a person's appearance. This a famous internet example from years ago:</p>\n\n<p><a href=\"https://i.stack.imgur.com/HEwGk.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/HEwGk.jpg\" alt=\"Dave Gulledge before and after\"></a></p>\n\n<p>That’s Dave Gulledge. On the left he’s at something like 312 pounds. On the right he’s about fifty pounds lighter.</p>\n\n<p>Some more relatable examples:</p>\n\n<p>From ~210 lbs to 190 lbs:</p>\n\n<p><a href=\"https://i.stack.imgur.com/V7PwB.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/V7PwB.jpg\" alt=\"Jason Before and After front https://b-reddy.org\"></a>\n<a href=\"https://i.stack.imgur.com/4Qp1a.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/4Qp1a.jpg\" alt=\"Jason Before and After side https://b-reddy.org\"></a>\n<a href=\"https://i.stack.imgur.com/XfigZ.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/XfigZ.jpg\" alt=\"Jason Before and After back https://b-reddy.org\"></a></p>\n\n<p>(Image credit: <a href=\"https://b-reddy.org/2017/06/12/quick-tips-for-sustainable-cheat-days/\" rel=\"nofollow noreferrer\">https://b-reddy.org/2017/06/12/quick-tips-for-sustainable-cheat-days/</a> )</p>\n\n<p>From 150 lbs to 130 lbs:</p>\n\n<p><a href=\"https://i.stack.imgur.com/6zTsZ.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/6zTsZ.jpg\" alt=\"Calvin before and after https://b-reddy.org\"></a></p>\n\n<p>(Credit: <a href=\"https://b-reddy.org\" rel=\"nofollow noreferrer\">https://b-reddy.org</a> )</p>\n\n<p>Wanted to give a wide spectrum of weights to show leaning up can make people look bigger / more muscular pretty much regardless of starting weight (provided the person is lifting of course). </p>\n\n<p>A person regularly weight training, regularly trying to get stronger, at a lean 190 lbs, at a reasonable height, is going to look muscular. But when a person is heavier fat can hide curves, a big belly can make arms look disproportionately smaller, and so forth. </p>\n\n<p>At least for teenagers to the early 20s, populations they pay attention to -like NFL players and bodybuilders- have given a grave distortion of how heavy a person needs to be to look muscular. Couple that with how heavy most are to start with, and this often gets lost in the shuffle. </p>\n\n<p>Most everyday people will want to go what I call the \"butting\" route. Bulking through cutting!</p>\n" }, { "answer_id": 34453, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 1, "selected": false, "text": "<p>\"Looking muscular\" largely depends on your bodyfat percentage, which you seem to know. Sets of five reps are good for stimulating development of strength and size, but ultimately, to \"look muscular\", you probably will need to continue to lose bodyfat.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34202", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25740/" ]

[ { "answer_id": 34269, "author": "defoification", "author_id": 25816, "author_profile": "https://fitness.stackexchange.com/users/25816", "pm_score": 1, "selected": false, "text": "<p>All of your muscles vary in degree of resistibility to training. For example, you use your calves every single day, but you don't have to wait 24-48 hours to use them again. They are much more resistant to training. The same goes for your abdominals.</p>\n\n<p>Another thing to think about is the way you train your abdominals. Usually, abs are trained in sets with high repetitions and no extra weights. Like running everyday, these low intensity workouts do not tax your muscles like heavy bench presses or squats do. Your body is able to recover much faster.</p>\n" }, { "answer_id": 34273, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>It depends on the \"training\", like any other muscle or muscle group. </p>\n\n<p>Typically people are not approaching their 1RM or training their abs for strength, and as such they're not tearing down the tissue as much. If you were doing something like <a href=\"http://www.exrx.net/WeightExercises/RectusAbdominis/WtInclineCrunch.html\" rel=\"nofollow noreferrer\">weighted inclined crunches</a> and training for strength (maxing 3-5 reps) then you would treat your abs the same as performing any other 3RM-5RM lift as far as recovery goes: taking time off for recovery to complete.</p>\n\n<p>On the flip side, if you just did the <a href=\"http://www.fitstream.com/exercises/support-position-a27\" rel=\"nofollow noreferrer\">isometric support position on rings</a>, you could do that every day because it's akin to holding a <a href=\"http://www.exrx.net/WeightExercises/RectusAbdominis/BWFrontPlank.html\" rel=\"nofollow noreferrer\">plank</a>. They're both exercises, but similar to going for a walk there simply isn't as much tissue damage for the normal person.</p>\n\n<p>Summarized, rest periods are directly related to the time it takes for your body to heal the damage you did. Most ab exercises are higher repped, and the issue is more about waste products (<a href=\"https://en.wikipedia.org/wiki/Lactic_acidosis\" rel=\"nofollow noreferrer\">lactic acidosis</a> and <a href=\"https://en.wikipedia.org/wiki/Anaerobic_glycolysis\" rel=\"nofollow noreferrer\">anaerobic glycolisis</a>, primarily) than repairing and rebuilding torn tissue.</p>\n\n<p>Edited, <a href=\"https://fitness.stackexchange.com/questions/1494/how-often-can-a-person-work-on-their-abs?rq=1\">I found this well written answer which is possibly a duplicate question</a>. Regardless, it's relevant. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34213", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23220/" ]

[ { "answer_id": 34223, "author": "John", "author_id": 19738, "author_profile": "https://fitness.stackexchange.com/users/19738", "pm_score": 1, "selected": false, "text": "<p>Any sort of rowing motion with a barbell and chin-ups.</p>\n" }, { "answer_id": 34239, "author": "user25782", "author_id": 25782, "author_profile": "https://fitness.stackexchange.com/users/25782", "pm_score": 0, "selected": false, "text": "<p>Have you tried curls with an ez curl bar, maybe that will help. Also pull ups wit a reverse grip or a neutral grip. Hammer curls should take some stress off your forearms.</p>\n" }, { "answer_id": 34240, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 0, "selected": false, "text": "<p>If you can do pullups, that would be my recommendation. In general I frown on isolation work because it's not natural and a good way to get tendinitis and other overuse injuries. </p>\n\n<p>With pullups, you have some options that hopefully won't hurt: <a href=\"http://www.exrx.net/WeightExercises/LatissimusDorsi/CBUnderhandChinup.html\" rel=\"nofollow noreferrer\">palms towards you</a>, <a href=\"http://www.exrx.net/WeightExercises/LatissimusDorsi/CBPullup.html\" rel=\"nofollow noreferrer\">palms away</a>, and <a href=\"http://www.exrx.net/WeightExercises/LatissimusDorsi/BWCloseGripChinup.html\" rel=\"nofollow noreferrer\">palms towards each other</a> (if you have that piece of gear).</p>\n\n<p>I'm not sure what part of your arm is bothering you, but another option is <a href=\"http://www.exrx.net/WeightExercises/LatissimusDorsi/STPullup.html\" rel=\"nofollow noreferrer\">ring or suspension pullups</a>. Those are a bit tougher because you have to stabilize on them, but they're somewhat more forgiving on your joints because you can freely move into a position that's more comfortable. </p>\n\n<p><a href=\"https://fitness.stackexchange.com/a/25920/7091\">The good news is that regardless of the particular technique you use, you'll get a terrific upper body pulling exercise, with ~85% recruitment of your biceps</a>.</p>\n\n<p>If you got tendinitis from doing curls (typical), it's a great learning moment to switch to <a href=\"https://en.wikipedia.org/wiki/Weight_training#Isolation_exercises_versus_compound_exercises\" rel=\"nofollow noreferrer\">compound exercises</a>. And in particular, <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a proven strength training program</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34222", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34227, "author": "zigzag", "author_id": 25386, "author_profile": "https://fitness.stackexchange.com/users/25386", "pm_score": 3, "selected": true, "text": "<p>The best advice I can give you is that it's okay to swim some sidestroke when you need to. It will obviously not be as fast as freestyle for the duration of your race, but breathing patterns are a huge part of racing, and it will take some work to master a pattern that works for you.</p>\n\n<p>Also during training, maybe try one of my go-to drills: 3 Strokes, 10 Kicks. Take three regular arm strokes without breathing, then stop <em>on your side</em> with your bottom arm stretched above your head and your top arm at your side while you perform 10 kicks. Take a couple breaths while you are kicking. After 10 kicks, take three more strokes, stop on your other side, and ten more kicks.</p>\n\n<p>This drill provides a very sustainable breathing pattern that you could use as a base to build from. As you get more comfortable, you can decrease the number of kicks (aka less pure breathing time) to 8, then 6, etc. </p>\n" }, { "answer_id": 34237, "author": "Enivid", "author_id": 5804, "author_profile": "https://fitness.stackexchange.com/users/5804", "pm_score": 1, "selected": false, "text": "<p>One of the best tips that helped me a lot for getting enough air when swimming FS is to breath out as much as possible while submerged. This will let you exhale the air that is high in CO2 to free up space in your lungs for the air that is low in CO2.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34225", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25585/" ]

[ { "answer_id": 34227, "author": "zigzag", "author_id": 25386, "author_profile": "https://fitness.stackexchange.com/users/25386", "pm_score": 3, "selected": true, "text": "<p>The best advice I can give you is that it's okay to swim some sidestroke when you need to. It will obviously not be as fast as freestyle for the duration of your race, but breathing patterns are a huge part of racing, and it will take some work to master a pattern that works for you.</p>\n\n<p>Also during training, maybe try one of my go-to drills: 3 Strokes, 10 Kicks. Take three regular arm strokes without breathing, then stop <em>on your side</em> with your bottom arm stretched above your head and your top arm at your side while you perform 10 kicks. Take a couple breaths while you are kicking. After 10 kicks, take three more strokes, stop on your other side, and ten more kicks.</p>\n\n<p>This drill provides a very sustainable breathing pattern that you could use as a base to build from. As you get more comfortable, you can decrease the number of kicks (aka less pure breathing time) to 8, then 6, etc. </p>\n" }, { "answer_id": 34237, "author": "Enivid", "author_id": 5804, "author_profile": "https://fitness.stackexchange.com/users/5804", "pm_score": 1, "selected": false, "text": "<p>One of the best tips that helped me a lot for getting enough air when swimming FS is to breath out as much as possible while submerged. This will let you exhale the air that is high in CO2 to free up space in your lungs for the air that is low in CO2.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34255", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/16583/" ]

[ { "answer_id": 34268, "author": "defoification", "author_id": 25816, "author_profile": "https://fitness.stackexchange.com/users/25816", "pm_score": 0, "selected": false, "text": "<p>Simply wearing ankle weights will do nothing for your glutes. If you perform an exercise with them, like <a href=\"https://www.bodybuilding.com/exercises/main/popup/name/glute-kickback/\" rel=\"nofollow noreferrer\" title=\"this\">this</a>, then you will target your glutes, and not your thighs.</p>\n\n<p>Deep barbell or goblet squats with a wide stance or walking lunges with dumbbells are great glue exercises. They will tone your legs, and not add to much size.</p>\n" }, { "answer_id": 35848, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 1, "selected": false, "text": "<p>Ankle weights are mainly useful for abs by making Toes to bar, L-sits, and Hollow holds harder, they can also be used for glutes and hamstrings (Reverse hyperextensions, and Arch holds) and if you are there, you can also make your handstand pushups harder with them</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34259", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25814/" ]

[ { "answer_id": 34275, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 1, "selected": false, "text": "<p>There's a lot more to the human metabolism and cellular workshop than bodybuilding.com threads are going to get into. Here are some factors you may want to consider.</p>\n\n<p>You didn't discuss your program/training. Some programs are much more mass-building than others. Also, if this was your first exposure to strength training then you are dealing with the \"<a href=\"https://fitness.stackexchange.com/questions/12512/how-much-muscle-gain-can-be-expected-within-1-month-of-training-on-average-m-w/12562#12562\">noob gains</a>\" category. An untrained athlete could basically throw a telephone book around in a room while fasting and would probably put on some muscle. The things you can do in the first 6-12 months are a lot different than 6-12 years in when you're knocking on your genetic potential.</p>\n\n<p>This line of yours caught my eye:</p>\n\n<blockquote>\n <p>a brutal, total body workout</p>\n</blockquote>\n\n<p>There's nothing wrong with total body training, I'm in fact a big advocate of <a href=\"https://fitness.stackexchange.com/a/24596/7091\">things like Strong Lifts 5x5 and Starting Strength</a>. But the \"brutality\" in them isn't really about any single day, rather it's the progressive overloading week after week.</p>\n\n<p>Additionally, <a href=\"https://fitness.stackexchange.com/questions/19114/aerobic-vs-anaerobic-for-better-fat-loss/19117#19117\">your metabolism changes as you add increased muscle mass, knocking on nearly 10%</a>. Inversely, <a href=\"https://fitness.stackexchange.com/questions/19351/zyzz-body-without-steroids/19353#19353\">the lower your body fat goes the more readily your body will store fat (via increased insulin response)</a>. </p>\n\n<p>You, me, and everyone else on the planet shares nearly identical DNA. Our bodies respond pretty much the same way in aggregate, which is why certain fundamentals of fitness and nutrition really are universal. Unless you have a metabolic disease or endocrine issue, there's nothing special or unique about your physiology. </p>\n\n<p>You can't add muscle tissue indefinitely, the rate of your strength and muscle mass gains will drop rapidly, and your body wants to store fat when you get lower. There's no way around this. Rather than try to solve any particular quirk with yourself which is really just an artifact of your first year of lifting (I'm assuming), I'd stick with solid programs and proper nutrition advice.</p>\n" }, { "answer_id": 34566, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>Replication of pre-test conditions is vital. A DEXA scan interprets water as an organ (or lean mass)</p>\n\n<blockquote>\n <p><strong>Variables Altering Results</strong></p>\n</blockquote>\n\n<ul>\n<li><strong>Hydration Level</strong> (or dehydration)</li>\n<li><strong>Glycogen Levels</strong> (carb loading vs fasting)</li>\n<li><strong>Time of Day</strong></li>\n<li><strong>Recent Workouts</strong> (intensity, timing etc.)</li>\n<li><strong>Recent Activity</strong> (simply walking around the room resulted in a 7% change)</li>\n<li><strong>Patient Positioning</strong> (baseline vs re-testing)</li>\n</ul>\n\n<hr>\n\n<blockquote>\n <p><strong>DEXA Scan Results</strong><br>\n <em>Before vs After drinking a gallon of water:</em></p>\n</blockquote>\n\n<pre><code> Before Water After Water Difference\n\nTotal Mass (lbs) 179.6 186.0 6.4\nBody Fat (%) 14.6% 13.6% -1.0%\nFat Tissue (lbs) 26.2 25.2 -1.0\nLean Tissue (lbs) 145.5 152.9 7.4\nBone Density (lbs) 7.9 7.9 0.0\n</code></pre>\n\n<p>Body Fat measurements only changed 1% <em>(seemly a small difference)</em>. <strong><em>It’s not.</em></strong></p>\n\n<h2>It also adds 7.4 lbs of \"lean tissue\" to the results.</h2>\n\n<blockquote>\n <p><strong>The Major Problem</strong></p>\n</blockquote>\n\n<p>Let’s say after altering your diet / muscle training regimen a repeat scan and finds you’ve gained 15 lbs of \"lean tissue\".</p>\n\n<ul>\n<li>Did you gain 15 lbs of muscle?<br></li>\n<li>Or did you gain only 5 lbs and come in with 10 lbs of retained water?</li>\n</ul>\n\n<h2>A DEXA scan literally can't tell the difference.</h2>\n\n<p>Without the understanding that DEXA has this <strong>\"water = muscle\"</strong> limitation - you can easily <strong><em>end up drawing incorrect conclusions about your fitness and diet regimen.</em></strong></p>\n\n<blockquote>\n <p><strong>Reproducibility</strong></p>\n</blockquote>\n\n<p>To obtain accurate results it's <strong><em>vital to control as many variables as possible during the baseline and all subsequent scans</em></strong>. An easy set of conditions to replicate is having all scans done first thing in the morning without eating or drinking anything.</p>\n\n<hr>\n\n<p>Source: <a href=\"http://courses.washington.edu/bonephys/opBMDp.html\" rel=\"nofollow noreferrer\">http://courses.washington.edu/bonephys/opBMDp.html</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34274", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 34310, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 0, "selected": false, "text": "<blockquote>\n <p>I sleep 8-12 hours a day, and sleep quite well -- and this makes little difference.</p>\n</blockquote>\n\n<p>It makes a lot of difference. To prove this, try sleeping for 4 hours per night, and see how much better off you were with 8-12. You're taking the effects for granted, because you don't see the direct corrolation between good sleep, and the progress you've made this far.</p>\n\n<blockquote>\n <p>I get adequate protein, carbs and calories -- but it doesn't make a difference.</p>\n</blockquote>\n\n<p>Again, try NOT getting adequate protein, carbs and calories, and see what happens.</p>\n\n<p>Why are you trying to discount the good effects of good habits?</p>\n\n<blockquote>\n <p>How can I get as big as possible naturally within 4 months?</p>\n</blockquote>\n\n<p>You're already describing the process. 4 months is nothing if you're looking for big changes. It takes years.</p>\n\n<blockquote>\n <p>I've heard of blood restriction and doing and workout out 50-100 sets can force excess blood to muscle which makes them get filled and huge. </p>\n</blockquote>\n\n<p>Where did you hear this? I'd be interested to read this peer reviewed research report.</p>\n\n<p>Also, I heard that you can take 200mg of creatine and drink five gallons of water and bloow flow restriction/pump creams that help put on size instantly. Do these help with looking bigger at least?</p>\n\n<p>I think you mean 200g? Because 200mg is very little. A normal serving size is 5g. The rest sounds like mumbo jumbo to me. Again, I'd be interested to know where you get this info. 5 gallons of water is sure to make you puke. And what the hell is pump cream?</p>\n\n<p>Listen, what you're trying to do is circumvent normal human limitations. Normally, when people do that, they use steroids. Barring that, I'm afraid you're stuck.</p>\n" }, { "answer_id": 34312, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 2, "selected": false, "text": "<p>4 months to gain 12 pounds of lean mass, and drop 8 pounds of fat? It's possible, perhaps, but <em>really</em> unlikely. Like the odds of winning the lottery unlikely. </p>\n\n<p>Untrained, <a href=\"http://www.bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html\" rel=\"nofollow noreferrer\">you can add ~1% of your bodyweight in muscle per month</a>. Since you said you're not putting on much, let's assume you're on the lighter side coming in at 165. Which means you could add 1.65 pounds a month, putting you (1.65x4 = 6.6) well short of 12. And that would not be in the kind of caloric deficit needed to drop 2 pounds a month of fat.</p>\n\n<p>You can't \"supercharge\" your progress, and attempts to do so invite issues like <a href=\"https://en.wikipedia.org/wiki/Tendinitis\" rel=\"nofollow noreferrer\">tendonitis</a> and other <a href=\"http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/overuse-injury/art-20045875\" rel=\"nofollow noreferrer\">overuse injuries</a> which will submarine everything. No one likes it, but strength/size/endurance training is akin to filling a bathtub up one teaspoon at a time. The people squatting 700 pounds, winning bodybuilding contests, and clocking 2 hour marathons are the ones who've been at it <em>a long time</em> with smart training and years (decades, frequently) of discipline. </p>\n\n<p>You won't like this answer but you picked the wrong goal. Be realistic about the time you can invest in your training and what you can reasonably expect if you do your part. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34287", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 34331, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 3, "selected": true, "text": "<p>Burpees. </p>\n\n<p>Pull-ups.</p>\n\n<p>Push-ups.</p>\n\n<p>Dips.</p>\n\n<p>Inverted rows</p>\n\n<p>Air squats (single leg if needed)</p>\n\n<p>Clams (bring a resistance band)</p>\n\n<p>Planks, crunches, sit-ups</p>\n\n<p>More burpees.</p>\n\n<p>Oh and burpees.</p>\n\n<p>Try to eat \"real\" food in moderation. Veggies, lean meats, and more veggies.</p>\n" }, { "answer_id": 34334, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 0, "selected": false, "text": "<p>For strength, look at gymnastic type exercises. Plenty to do without any material and working on the principles of decreased leverage. Try to do a planche or strict handstand push up and you will maybe notice that you could get stronger doing this kind of workout. Overcoming gravity book is a good reference but there are plenty others over the web and youtube. GMB is also good if you like more guided approach and programming supported by video. \nPistol squats are also a good movement to make you realize that body-weight training can be challenging. Then if it becomes too easy, try doing it while having a weight in your hand (a book or whatever you have at hand)\nYou can also use bodyweight movements to increase strength endurance (instead of strength, using higher repetitions range).</p>\n\n<p>For metabolic conditioning, you can always go running and use different pacing to target different energy system (sprint, treshold, long slow distance, intervals). Sprinting up a hill can also serve as a strength workout.</p>\n\n<p>Eventually, you can use this time to work on things you avoid when you have access to everything e.g. flexibility and mobility. I always pack something to foamroll and resistance bands in my luggage when I travel so that I can use them to work on my mobility/flexibility</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34318", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25858/" ]

[ { "answer_id": 34394, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 1, "selected": true, "text": "<p>For your situation, my biggest two practical recommendations to avoid plateau/sticking are:</p>\n\n<ol>\n<li>Eat enough food (and get enough good sleep) to ensure that you gain two to five pounds of bodyweight per week.</li>\n<li>Don't get greedy with your weight increases.</li>\n</ol>\n\n<p>I suggest that you read <a href=\"http://startingstrength.com/article/the_first_three_questions\" rel=\"nofollow noreferrer\">\"The First Three Questions\"</a> and do a <a href=\"http://startingstrength.com/article/the_novice_effect\" rel=\"nofollow noreferrer\">novice linear strength progression</a>, using the low-bar barbell back squat, the overhead press, the deadlift, and the bench press.</p>\n" }, { "answer_id": 34400, "author": "Skalra", "author_id": 25946, "author_profile": "https://fitness.stackexchange.com/users/25946", "pm_score": 1, "selected": false, "text": "<p>Looking at your comment on your question explaining your routine and current physical state , I'd say follow these or look into these points :</p>\n\n<ol>\n<li>Since you're going to the gym for about 3 days a week , I'd say increase that to about 5 days with 2 days off in a week. </li>\n<li>Change your exercises, this is pretty straightforward since hitting your pecs with the same decline + incline presses will just make your body get used to that motion and hence result in no progress. Change to other pec hitting exercises ; I can't remember any but there are many available on the internet.</li>\n<li>You'll hear this from everyone but eat more and eat high in protein and carbs and don't forget to add a little fat too.</li>\n<li>Since I can't see any other muscle groups being trained, add some squats, deadlifts, rows .</li>\n<li>With regard to the 4th point , add the compound exercises to your training, They help alot for amateurs who are looking to build their cores, add initial mass and set their form right for the future.</li>\n</ol>\n" }, { "answer_id": 34402, "author": "Biplov13", "author_id": 7916, "author_profile": "https://fitness.stackexchange.com/users/7916", "pm_score": 1, "selected": false, "text": "<p>\"You don't want to hit plateau.\" </p>\n\n<p>First of all there is nothing wrong with hitting plateau. Keep working out. Keep pushing further. Add 1 kilo or whatever weight you can. See if you can still do it.</p>\n\n<p>When you finally cannot lift any further weight, try to do the same workout but in small amount of time. For example, if you completed your workout in 50 mins last time and if you manage to complete the workout in 45 mins now you are still better and stronger than before.</p>\n\n<p>Try drinking water(maybe with honey) between sets, just few sips. It might help.\nRemember your muscle doesn't know how much weight you are lifting, it only knows the stress it has to go through. You can still create higher stress with low weights.</p>\n\n<p>If you are completely blocked out, and can't imporve any further. Reduce the normal weight you lift by half and try going 25 reps for each set. Do this for week. Then go back to normal routine, you should be able to lift heavier.</p>\n\n<p>Finally, if you are just starting I would recommend to concentrate on proper form and technique rather than just hitting higher weights. Also most important thing is which we don't usually think is you can still gain muscle without lifting heavy, you just need to now how to surprise your muscles from time to time. So that you can break it can build it up with proper food.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34328", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/13670/" ]

[ { "answer_id": 34692, "author": "Do Re", "author_id": 26203, "author_profile": "https://fitness.stackexchange.com/users/26203", "pm_score": 0, "selected": false, "text": "<p>I would suggest you an online or personal trainer. </p>\n\n<p>I once had an online coach as well. I got a more or less personalized nutrition plan, a new workout routine each week and skype sessions to talk about slight modifications in order to reach my specific goal.</p>\n\n<p>There were other people doing the more or less same workouts and there has always been a community to power you (it was a facebook group).</p>\n\n<p>By now, approx. 4 years have passed since I had this course and I still like the plans I got.</p>\n" }, { "answer_id": 36766, "author": "Y12K", "author_id": 25162, "author_profile": "https://fitness.stackexchange.com/users/25162", "pm_score": 2, "selected": false, "text": "<blockquote>\n <p>Are there sites (free or otherwise) that will create a workout routine based on what your target goal is?</p>\n</blockquote>\n\n<p>Yes, hundreds if not thousands, simple google search of 'create workout routine online'.</p>\n\n<blockquote>\n <p>What site can assign a good routine</p>\n</blockquote>\n\n<p>Bottom line: NONE!</p>\n\n<p>Everyone is different so a good routine is realized through trial and error, a good diet is easier though, humans mainly need the same things, just more or less of a particular nutrient!</p>\n\n<p>Now; you <strong>MAY</strong> luck out and though some random miraculous anomaly, a site could describe the perfect plan. But I wouldn't count on it.</p>\n\n<p>The best workout/diet plans are created by knowing your body, seeing what is the most effective and slowly expanding from there. That is why trainers usually try different things to see which are the most suited for that particular person's body.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34341", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23745/" ]

[ { "answer_id": 34352, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 3, "selected": false, "text": "<p>No, there is no obvious problem with squatting on the day after deadlifting. Squatting and deadlifting during the <em>same workout</em> is fairly common, and fine.</p>\n" }, { "answer_id": 34696, "author": "granitdev", "author_id": 26178, "author_profile": "https://fitness.stackexchange.com/users/26178", "pm_score": 3, "selected": true, "text": "<p>It depends on your goals, your deadlift style, and your intensity - and intensity is driven by your goals. It is intensity that determines how you split your training up and how many rests days you need.</p>\n\n<p>If you are deadlifting conventionally, this will probably work fine, assuming that your intensity is moderate to low. If you've only been training for 6 months then this is likely the case.</p>\n\n<p>If your deadlifting sumo style, it would have a greater impact on your performance in the squat the next day, but you certainly are not going to hurt yourself if your are resting and eating enough and using proper form.</p>\n\n<p>The only danger that would come into play here is if you made yourself so sore from deadlifts that your form broke down on squat day.</p>\n\n<p>I don't know what your goals are, so beyond this it's hard to advise. Personally I always deadlift after squatting because for many people, myself included, squatting will increase your deadlift, but deadlift - conventional or otherwise - will do nearly nothing for your squat.</p>\n\n<p>Thus I like performing the most efficient strength builder first, the squat, and then I hit deadlift with lighter weight and focus on strict form.</p>\n\n<p>So no, there is nothing inherently wrong with this at all. Just be mindful that as the weights climb on the deadlift day, they will slow down and eventually stall out on squat day.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34348", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25624/" ]

[ { "answer_id": 34356, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p><strong>Cardiovascular Exercise Adaptations</strong></p>\n\n<p>Aerobic exercise causes important cellular and vascular changes including:</p>\n\n<ul>\n<li>Increased number of mitochondria (intracellular respiration). Simply put with more mitochondria, you can produce more energy (ATP).</li>\n<li>Your heart becomes more efficient. With each beat more blood is pumped to your body resulting in a increase of available oxygen.</li>\n<li>Capillary density increases. Resulting in an increased amount of oxygen and nutrient rich blood delivered to your muscles</li>\n</ul>\n\n<p><strong>Cardiovascular Development vs Detraining Rates</strong></p>\n\n<ul>\n<li><p>These changes gradually occur in approximately 4-8 weeks.</p></li>\n<li><p>These beneficial adaptions disappear when you stop training. \nDetraining occurs approximately 2 times faster than the development\nrate.</p></li>\n<li><p>Not exercising for two to eight months leads to loss of virtually all fitness gains. The loss of aerobic capacity occurs much more rapidly than declines in muscle strength.</p></li>\n</ul>\n\n<hr>\n\n<ol>\n<li><a href=\"http://jap.physiology.org/content/60/1/95.short\" rel=\"nofollow noreferrer\">http://jap.physiology.org/content/60/1/95.short</a><br></li>\n<li><a href=\"http://circ.ahajournals.org/content/122/12/1221.short\" rel=\"nofollow noreferrer\">http://circ.ahajournals.org/content/122/12/1221.short</a></li>\n</ol>\n\n<hr>\n\n<p><strong>Weight Training Adaptations</strong> </p>\n\n<ul>\n<li><p>When you start weight training, during the first 3-4 weeks\nstrength gains are due to nervous system changes. </p></li>\n<li><p>You’re getting stronger due to an increase in muscle fiber\nactivation (you’re training your brain to activate previously\ndormant motor neurons).</p></li>\n<li><p>In addition, you’re also training your nervous system to decrease\nactivation of the opposing muscle group. Essentially you’re getting stronger\nwithout any change in muscle size.</p></li>\n<li><p>After 3-4 weeks strength changes are due to increase in muscle fiber\ndiameter (called hypertrophy). A common misconception is that the\nnumber of muscle fibers is increasing (this is called hyperplasia).</p></li>\n</ul>\n\n<p><strong>Muscle Development vs Detraining Rates</strong></p>\n\n<ul>\n<li>Detraining occurs differently with strength training. Neural changes\nremain, so a formerly conditioned person can regaining lost muscle\nmass faster compared to someone that has never weight trained.</li>\n<li>Muscle mass also takes approximately 2 times longer to lose than it\ntakes to initially gain.</li>\n</ul>\n\n<hr>\n\n<ol>\n<li><a href=\"https://www.researchgate.net/publication/50401359_An_examination_of_the_time_course_of_training-induced_skeletal_muscle_hypertrophy\" rel=\"nofollow noreferrer\">https://www.researchgate.net/publication/50401359_An_examination_of_the_time_course_of_training-induced_skeletal_muscle_hypertrophy</a><br></li>\n<li><a href=\"http://sci-fit.net/2017/detraining-retraining/\" rel=\"nofollow noreferrer\">http://sci-fit.net/2017/detraining-retraining/</a><br></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/16464122\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/16464122</a></li>\n</ol>\n" }, { "answer_id": 34357, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p>One last attempt. Hopefully this article helps.</p>\n\n<hr>\n\n<p>It’s the runner’s biggest question and worst fear: how quickly can I get out of shape? After putting in hours of training and hundreds of miles, most athletes worry it will all go to waste if they stop.</p>\n\n<p>That’s only partially true.</p>\n\n<p>Unfortunately, plenty of hard-earned fitness can go away within two weeks. Most studies suggest that an athlete’s VO2 max, the maximum oxygen he or she can uptake and utilize, plunges in the first month of inactivity, according to Dr. Edward Coyle, the director of the Human Performance Lab at the University of Texas at Austin. VO2 max continues to decrease, albeit at a slower rate, for the first three months after ceasing activity. In highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84. In athletes who have trained for a few months, and increased their VO2 max with exercise, those changes are completely reversed with several months of not training.</p>\n\n<p>“It’s all about supply and demand. If you stop running, you take away the demand,” said Jason Karp, a coach and author of Running a Marathon for Dummies.</p>\n\n<p>All the biological systems that come into play when we run are closely connected, so while VO2 max might be one of the most noticeable and important changes, it’s not the only one. Blood volume also rapidly decreases, which affects oxygen uptake. Mitochondrial density, lactate threshold, and the ability to oxidize fat stores all decrease. Even the enzymes involved in metabolizing energy decline and become less active.</p>\n\n<p>“What really changes is the ability to consume and process oxygen,” said Karp.\nAfter endurance and cardiovascular abilities take a big hit initially, muscle mass and strength also begin to atrophy. In practice, runners often notice that while endurance capabilities go first, it can be possible to hang on to some speed for longer.</p>\n\n<p>Now, the good and bad news: all this depends on the individual.\nAnn Alyanak, who won the 2011 Columbus Marathon and was the 2002 Big Ten champion in the 10,000m, sees a wide variety of detraining effects with her athletes, particularly when she was coaching college. Some athletes would be fine after a week or two of not running and other athletes would lose fitness in that same time frame.</p>\n\n<p>How quickly that happens can also depend on where an athlete is at in training. “If you’re at peak fitness, then it goes really fast,” Alyanak said, often because you’re already tapering. “You’re holding onto it anyway, at the end of the rope.”</p>\n\n<p>And, if you’ve been training for a long time, then you can maintain some fitness longer. Long-term athletes are often in a better position than those who have been running or working out for a shorter period of time. That can be true even after months of inactivity.</p>\n\n<p>“If you’ve done it in the past, it’ll come back faster,” said Alyanak.</p>\n\n<p>Elite athletes or those who have trained consistently for upwards of 10 years may see more rapid decline initially than people who haven’t been exercising as long. The elite athletes simply have further to fall. But highly-trained athletes don’t decline to the same levels as less-trained individuals, even after three months of no activity — and, in most measures, they certainly don’t decline to the level of people who have never exercised.</p>\n\n<p>“Endurance athletes, however, do not regress to the levels displayed by individuals who have never trained,” wrote Coyle in a scholarly review of the topic.</p>\n\n<p>If getting back in shape after taking time off, whether for injury or a mental break, seems like it takes far longer than getting out of shape, that’s not just your perception.</p>\n\n<p>“It takes at least twice as long, if not longer, to gain fitness as to lose fitness,” said Karp. “It takes much, much longer to build a house than to knock it down.”</p>\n\n<p>Many of your systems have to be built back up from the cellular level, synthesizing protein and increasing the number of mitochondria. The half-line of decline in mitochondrial enzyme is 12 days, which means 12 days of detraining requires 36 days of re-training to return to the same levels, according to Coyle.</p>\n\n<p>Much, if not all, of the decline in fitness can be alleviated, though, through cross-training and through shorter intense efforts. If the intensity is kept up two or three times a week, then the overall training volume can decline without extreme decreases in fitness. When athletes taper before races this is exactly what they’re doing: maintaining fitness through short, hard efforts, but allowing their bodies to rest with less overall training volume.</p>\n\n<p>“You don’t need as much of a training load to maintain fitness,” said Karp.\nLosing fitness is not a reason, however, to not take a needed break — a fear Alyanak says pushes too many athletes not to rest. A yearly offseason is important for physical and mental health and can allow an athlete to come back stronger. Rest periods for injury or illness, particularly if they allow some cross-training, are far better than poor training and hurting yourself.</p>\n\n<p>“You’re not going to get out of shape in a few days,”</p>\n\n<p><em>Article from competitor.com</em></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34355", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 34356, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p><strong>Cardiovascular Exercise Adaptations</strong></p>\n\n<p>Aerobic exercise causes important cellular and vascular changes including:</p>\n\n<ul>\n<li>Increased number of mitochondria (intracellular respiration). Simply put with more mitochondria, you can produce more energy (ATP).</li>\n<li>Your heart becomes more efficient. With each beat more blood is pumped to your body resulting in a increase of available oxygen.</li>\n<li>Capillary density increases. Resulting in an increased amount of oxygen and nutrient rich blood delivered to your muscles</li>\n</ul>\n\n<p><strong>Cardiovascular Development vs Detraining Rates</strong></p>\n\n<ul>\n<li><p>These changes gradually occur in approximately 4-8 weeks.</p></li>\n<li><p>These beneficial adaptions disappear when you stop training. \nDetraining occurs approximately 2 times faster than the development\nrate.</p></li>\n<li><p>Not exercising for two to eight months leads to loss of virtually all fitness gains. The loss of aerobic capacity occurs much more rapidly than declines in muscle strength.</p></li>\n</ul>\n\n<hr>\n\n<ol>\n<li><a href=\"http://jap.physiology.org/content/60/1/95.short\" rel=\"nofollow noreferrer\">http://jap.physiology.org/content/60/1/95.short</a><br></li>\n<li><a href=\"http://circ.ahajournals.org/content/122/12/1221.short\" rel=\"nofollow noreferrer\">http://circ.ahajournals.org/content/122/12/1221.short</a></li>\n</ol>\n\n<hr>\n\n<p><strong>Weight Training Adaptations</strong> </p>\n\n<ul>\n<li><p>When you start weight training, during the first 3-4 weeks\nstrength gains are due to nervous system changes. </p></li>\n<li><p>You’re getting stronger due to an increase in muscle fiber\nactivation (you’re training your brain to activate previously\ndormant motor neurons).</p></li>\n<li><p>In addition, you’re also training your nervous system to decrease\nactivation of the opposing muscle group. Essentially you’re getting stronger\nwithout any change in muscle size.</p></li>\n<li><p>After 3-4 weeks strength changes are due to increase in muscle fiber\ndiameter (called hypertrophy). A common misconception is that the\nnumber of muscle fibers is increasing (this is called hyperplasia).</p></li>\n</ul>\n\n<p><strong>Muscle Development vs Detraining Rates</strong></p>\n\n<ul>\n<li>Detraining occurs differently with strength training. Neural changes\nremain, so a formerly conditioned person can regaining lost muscle\nmass faster compared to someone that has never weight trained.</li>\n<li>Muscle mass also takes approximately 2 times longer to lose than it\ntakes to initially gain.</li>\n</ul>\n\n<hr>\n\n<ol>\n<li><a href=\"https://www.researchgate.net/publication/50401359_An_examination_of_the_time_course_of_training-induced_skeletal_muscle_hypertrophy\" rel=\"nofollow noreferrer\">https://www.researchgate.net/publication/50401359_An_examination_of_the_time_course_of_training-induced_skeletal_muscle_hypertrophy</a><br></li>\n<li><a href=\"http://sci-fit.net/2017/detraining-retraining/\" rel=\"nofollow noreferrer\">http://sci-fit.net/2017/detraining-retraining/</a><br></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/16464122\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/16464122</a></li>\n</ol>\n" }, { "answer_id": 34357, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p>One last attempt. Hopefully this article helps.</p>\n\n<hr>\n\n<p>It’s the runner’s biggest question and worst fear: how quickly can I get out of shape? After putting in hours of training and hundreds of miles, most athletes worry it will all go to waste if they stop.</p>\n\n<p>That’s only partially true.</p>\n\n<p>Unfortunately, plenty of hard-earned fitness can go away within two weeks. Most studies suggest that an athlete’s VO2 max, the maximum oxygen he or she can uptake and utilize, plunges in the first month of inactivity, according to Dr. Edward Coyle, the director of the Human Performance Lab at the University of Texas at Austin. VO2 max continues to decrease, albeit at a slower rate, for the first three months after ceasing activity. In highly-trained athletes, VO2 max decreases by 7 percent in the 12 to 21 days after stopping training and another 9 percent during days 21 to 84. In athletes who have trained for a few months, and increased their VO2 max with exercise, those changes are completely reversed with several months of not training.</p>\n\n<p>“It’s all about supply and demand. If you stop running, you take away the demand,” said Jason Karp, a coach and author of Running a Marathon for Dummies.</p>\n\n<p>All the biological systems that come into play when we run are closely connected, so while VO2 max might be one of the most noticeable and important changes, it’s not the only one. Blood volume also rapidly decreases, which affects oxygen uptake. Mitochondrial density, lactate threshold, and the ability to oxidize fat stores all decrease. Even the enzymes involved in metabolizing energy decline and become less active.</p>\n\n<p>“What really changes is the ability to consume and process oxygen,” said Karp.\nAfter endurance and cardiovascular abilities take a big hit initially, muscle mass and strength also begin to atrophy. In practice, runners often notice that while endurance capabilities go first, it can be possible to hang on to some speed for longer.</p>\n\n<p>Now, the good and bad news: all this depends on the individual.\nAnn Alyanak, who won the 2011 Columbus Marathon and was the 2002 Big Ten champion in the 10,000m, sees a wide variety of detraining effects with her athletes, particularly when she was coaching college. Some athletes would be fine after a week or two of not running and other athletes would lose fitness in that same time frame.</p>\n\n<p>How quickly that happens can also depend on where an athlete is at in training. “If you’re at peak fitness, then it goes really fast,” Alyanak said, often because you’re already tapering. “You’re holding onto it anyway, at the end of the rope.”</p>\n\n<p>And, if you’ve been training for a long time, then you can maintain some fitness longer. Long-term athletes are often in a better position than those who have been running or working out for a shorter period of time. That can be true even after months of inactivity.</p>\n\n<p>“If you’ve done it in the past, it’ll come back faster,” said Alyanak.</p>\n\n<p>Elite athletes or those who have trained consistently for upwards of 10 years may see more rapid decline initially than people who haven’t been exercising as long. The elite athletes simply have further to fall. But highly-trained athletes don’t decline to the same levels as less-trained individuals, even after three months of no activity — and, in most measures, they certainly don’t decline to the level of people who have never exercised.</p>\n\n<p>“Endurance athletes, however, do not regress to the levels displayed by individuals who have never trained,” wrote Coyle in a scholarly review of the topic.</p>\n\n<p>If getting back in shape after taking time off, whether for injury or a mental break, seems like it takes far longer than getting out of shape, that’s not just your perception.</p>\n\n<p>“It takes at least twice as long, if not longer, to gain fitness as to lose fitness,” said Karp. “It takes much, much longer to build a house than to knock it down.”</p>\n\n<p>Many of your systems have to be built back up from the cellular level, synthesizing protein and increasing the number of mitochondria. The half-line of decline in mitochondrial enzyme is 12 days, which means 12 days of detraining requires 36 days of re-training to return to the same levels, according to Coyle.</p>\n\n<p>Much, if not all, of the decline in fitness can be alleviated, though, through cross-training and through shorter intense efforts. If the intensity is kept up two or three times a week, then the overall training volume can decline without extreme decreases in fitness. When athletes taper before races this is exactly what they’re doing: maintaining fitness through short, hard efforts, but allowing their bodies to rest with less overall training volume.</p>\n\n<p>“You don’t need as much of a training load to maintain fitness,” said Karp.\nLosing fitness is not a reason, however, to not take a needed break — a fear Alyanak says pushes too many athletes not to rest. A yearly offseason is important for physical and mental health and can allow an athlete to come back stronger. Rest periods for injury or illness, particularly if they allow some cross-training, are far better than poor training and hurting yourself.</p>\n\n<p>“You’re not going to get out of shape in a few days,”</p>\n\n<p><em>Article from competitor.com</em></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34368", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 36980, "author": "ford prefect", "author_id": 7113, "author_profile": "https://fitness.stackexchange.com/users/7113", "pm_score": 2, "selected": false, "text": "<p>Bodyweight exercises are in general a good way to go. If you don't want to leave the house or buy expensive equipment then look into plans like Under Armour, Nike Training Club, or Freeletics. Running and biking are great ways to keep up your cardio shape. Even just walking can help you keep in reasonably good shape. At then end of the day look around for a set of exercises or equipment that works for you.</p>\n\n<p>The hardest part of any workout plan is the first step: starting it. I'd just recommend a vetted and researched program. Don't go to crazy on equipment or anything until you've committed to something you want to do and then you can decide what to shell out on. </p>\n" }, { "answer_id": 37244, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": -1, "selected": false, "text": "<p>Athlean-X is a great option that can be done at home. It is ran by Jeff Cavaliere, a physical therapist and strength coach who (to his credentials) has trained professional athletes and celebrity clients. He has a YouTube channel if you'd like to get a taste of who he is as well as how he approaches fitness.</p>\n\n<p><a href=\"https://www.youtube.com/user/JDCav24/\" rel=\"nofollow noreferrer\">https://www.youtube.com/user/JDCav24/</a></p>\n\n<p>He has several programs, I'm currently doing the \"beginner\" program, AX-1. It's been pretty challenging, but also rewarding. Jeff knows his stuff and I get to benefit from it.</p>\n\n<p>Whatever you do, just find something that seems reputable. Good luck!</p>\n" }, { "answer_id": 37247, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 2, "selected": false, "text": "<p>What do you have available, or what are you willing to buy?</p>\n\n<p>If you don't have much in the way of weights, then bodyweight is the way to go, a healthy diet of bodyweight exercises is a fantastic way to stay in shape, and I'd highly recommend checking out the <a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/training_guide\" rel=\"nofollow noreferrer\">Reddit bodyweight fitness sub</a> for info and routines.</p>\n\n<p>If you have a little room and don't mind spending a bit of money, then you can get yourself a kettlebell or two and put together a fantastic routine consisting of swings and Turkish get ups (Pavel's <a href=\"https://www.strongfirst.com/shop/books/simple-sinister-paperback/\" rel=\"nofollow noreferrer\">Simple and Sinister routine</a>) or throw in some squats, presses and rows for more variety.</p>\n\n<p>Or, with about the same amount of room, you can get some dumbbells and a bench, <a href=\"https://www.reddit.com/r/Fitness/wiki/recommended_routines\" rel=\"nofollow noreferrer\">find a routine,</a> and do the same kind of things, but throw in some curlz for the girlz.</p>\n\n<p>Finally, if you've got a spare garage that's not being used for anything important (like junk storage or keeping your car dry), you can get hold of an old barbell and some plates and build a routine based around deadlifts, cleans, front squats, overhead presses and rows. Throw in a bench if you have to to bench on (you don't have to) or a squat / power rack for squats (again, not necessary). Again, routines are <a href=\"https://www.reddit.com/r/Fitness/wiki/recommended_routines\" rel=\"nofollow noreferrer\">pretty freely available</a>.</p>\n\n<p>I would avoid things like P90X purely because they cost money, and you can easily find free resources and online communities without spending that much (yes, I know the Simple and Sinister link was for an e-book you have to pay for, you can find free kettlebell routines, but I like that one dammit, so I'm going to recommend it).</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34370", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25924/" ]

[ { "answer_id": 34378, "author": "Rupesh Mankavil", "author_id": 25930, "author_profile": "https://fitness.stackexchange.com/users/25930", "pm_score": 1, "selected": false, "text": "<p>Can you be specific, like which part does it hurt. If its the back muscle after a bicep curl it might be because of bad posture during exercise or might be cause you are moving your body during the point of fatigue of the bicep curl.</p>\n\n<p>if it lasts more than two days, you better take a day or two off , or avoid working that muscle group.\nsome useful tips <a href=\"http://www.prevention.com/fitness/fitness-tips/relieve-back-pain-with-these-workout-tips\" rel=\"nofollow noreferrer\">Here</a> and <a href=\"http://www.mensfitness.com/training/pro-tips/trainer-qa-why-my-lower-back-sore\" rel=\"nofollow noreferrer\">Here</a></p>\n" }, { "answer_id": 34379, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<p>Back pain whether it's upper back pain or low back pain frequently is caused by weak abdominal muscles. Since your abs are the front anchor of your spine, if they are weak, then the other structures supporting your spine (your back muscles, for example) will have to work harder. By developing stronger core muscles, you'll be less likely to injure or strain your back muscles.</p>\n\n<p>Core strengthening is more than just achieving six-pack abs. Developing strong abdominal muscles may actually help prevent back pain by making you less prone to back injuries and teaching you proper spinal alignment.</p>\n\n<blockquote>\n <p><strong>The Significance of Core Strength</strong></p>\n</blockquote>\n\n<p>If you think about it, your core is in the center of your body. It needs to be strong to support the weight of your entire body, including your back and neck. Adding core strengthening to your exercise routine can help protect your back and neck. By boosting your core strength, you'll also be less likely to rely on other back pain treatments, such as medications.</p>\n\n<p>It's important to incorporate exercises that work all of your abdominal muscles equally. Core exercises should involve the major muscles in your abdomen, including your internal and external obliques and the transverse abdominals.</p>\n\n<blockquote>\n <p><strong>Core Strengthening Exercises for Back Pain: Prehab</strong></p>\n</blockquote>\n\n<p>Below are some exercises that can help you develop strong abs and prevent back pain.</p>\n\n<ul>\n<li>Front Pillar Bridge</li>\n<li>Lateral Pillar Bridge</li>\n<li>Glute Bridge</li>\n<li>Hand Walking</li>\n<li>Half-Kneeling Chop</li>\n<li>Half-Kneeling Lift</li>\n</ul>\n\n<blockquote>\n <p><strong>Movement Prep</strong></p>\n</blockquote>\n\n<p>Incorporate these movement prep exercises into your warm-up routine:</p>\n\n<ul>\n<li>Quadruped Posterior Rocking</li>\n<li>Foam Roll (but not directly on the area of a strained muscle)</li>\n<li>Quadruped Opposites</li>\n</ul>\n\n<hr>\n\n<p><strong><em>You should consult your physician or other health care professional before starting this or any other fitness program.</em></strong></p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/20581648\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/20581648</a></p>\n\n<hr>\n\n<p><strong><em>Response:</em></strong></p>\n\n<p>Valsalva maneuver was not mentioned in my post. </p>\n\n<p>First important concepts to understand.</p>\n\n<ul>\n<li>Global muscles <strong>produce</strong> movement.</li>\n<li>Local muscles <strong>prevent</strong> movement.</li>\n</ul>\n\n<p>Failure to stabilize the spine isn't ONLY due to weakness. Altered neuromuscular firing patterns produce the same result. </p>\n\n<p>If you're more powerful global muscles are firing before your deep stabilizers this results in large force being applied to an unstablized spinal column.\nThis is why the trA is so important. It is activated first before movement in any direction. Unlike your quadratus lumborum which is only active during sagittal plane movements.</p>\n\n<p><strong>Directly from a Systematic Review:</strong></p>\n\n<p>When rehabilitating a patient with low back dysfunction, low-load isometric motor control exercises for the TA and multifidi should be emphasized. The drawing-in maneuver should be performed with each exercise to elicit TA and multifidi contraction without activating global muscles. Rehabilitation of the local muscles with specific motor control exercises is necessary to enhance stability while protecting the spine from excessive loads during the rehabilitation program. </p>\n\n<blockquote>\n <p>The local muscles promote segmental stabilization. Inclusion of global\n muscles too early may be deleterious during the rehabilitation\n program. Local muscles are superior to global muscles in controlling\n shear loads; unnecessary activation of global muscles may impose\n excessive compressive loads to the spine. Activation of global muscles\n in the presence of dysfunction may actually increase the challenge on\n the local muscles to provide segmental stability.</p>\n</blockquote>\n\n<hr>\n\n<p><strong>Sources:</strong>\nRichardson C. Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain: Scientific Basis and Clinical Approach. New York, NY: Churchill Livingstone</p>\n\n<p>Please read these studies (download the PDF free).\n<a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806181/#bibr2-1941738113502451\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806181/#bibr2-1941738113502451</a>\n<a href=\"https://www.researchgate.net/publication/10617782_Core_stability_exercise_in_chronic_low_back_pain\" rel=\"nofollow noreferrer\">https://www.researchgate.net/publication/10617782_Core_stability_exercise_in_chronic_low_back_pain</a></p>\n" }, { "answer_id": 34381, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>If your back hurts after performing movements (such as a standing bicep curl) in which your spine is (or should be) vertical and rigid, then you probably are not actually keeping your spine vertical and rigid.</p>\n\n<p>Consider doing the following:</p>\n\n<ol>\n<li>Having someone watch your exercises, especially for any spinal flexion.</li>\n<li>Strengthening your back with properly-programmed and meticulously-executed low-bar back squats and deadlifts. </li>\n</ol>\n" } ]

[ "https://fitness.stackexchange.com/questions/34373", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34380, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>There's no clear answer. You almost certainly will be able to grip a normal bar more easily (and therefore for more reps) than you can grip a 5-inch tree branch. You probably cannot finish the pull-up as completely on the tree branch (due to its relative thickness) as you can on a bar. That said, I applaud your pragmatism and motivation to make-do with what's available to you.</p>\n" }, { "answer_id": 34382, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>If there is a difference in grip it might change the amount of reps you can do. Other than that, from my personal experience I can do the same amount of reps on virtually any kind of horizontally oriented object I come accros. It doesn't even need to be round, it could be a brick wall or the (squared) metal frame on a bridge.</p>\n\n<p>This probably due to the fact that during pull-ups, even on a bar, I have my thumbs over the top of the bar rather than underneath (see image). So I basically hang with my fingers. You can have this type of grip on most objects. <strong>If you're not used to doing pull-ups like this I could see this being a reason to not being able to do the same reps as on a regular bar.</strong></p>\n\n<p><a href=\"https://i.stack.imgur.com/NMqS3.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/NMqS3.jpg\" alt=\"enter image description here\"></a></p>\n" }, { "answer_id": 34386, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": false, "text": "<p>You'll do less; 5\" diameter will be pretty hard to grip. Also, branches generally aren't totally flat so it will be a little off-balance. I'd consider picking up <a href=\"https://fitness.stackexchange.com/a/20860/7091\">a set of gymnast rings to hang from the tree branch</a>.</p>\n\n<p>With some rings, you get a few advantages:</p>\n\n<ul>\n<li>They're even in height.</li>\n<li>You can do pullups.</li>\n<li>You can do ring dips.</li>\n<li><a href=\"https://www.nerdfitness.com/blog/lord-of-the-rings-how-to-get-in-great-shape-using-gymnastic-rings/\" rel=\"noreferrer\">You can do a host of other gymnastic exercises like levers, crosses, and shoot-thrus</a>. </li>\n</ul>\n\n<p>Plus, they're portable and relatively cheap. For several years of my life (living in a developing nation) I got by with some gymnast rings and a kettlebell. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34376", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25927/" ]

[ { "answer_id": 34385, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 3, "selected": true, "text": "<p>Your description could describe a <a href=\"https://en.wikipedia.org/wiki/Front_raise\" rel=\"nofollow noreferrer\">Front Raise</a></p>\n\n<blockquote>\n <p><a href=\"https://i.stack.imgur.com/S0TGum.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/S0TGum.png\" alt=\"Starting Front Raise Position\"></a> <a href=\"https://i.stack.imgur.com/JwRnGm.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/JwRnGm.png\" alt=\"Front Raise End\"></a></p>\n</blockquote>\n\n<p>As regards how the Front Raise can target the pectoral muscles, <a href=\"https://forum.muscleandstrength.com/threads/65782-what-do-underhand-front-raises-do?s=a9a0164c8decff86fbabb5651617ed61&amp;p=773878&amp;viewfull=1#post773878\" rel=\"nofollow noreferrer\">this fellow comments on underhanded Front Raises</a>:</p>\n\n<blockquote>\n <p>Depending on how you do underhand front DB raises they can be for the anterior deltoid or they can be a focus on the upper peck [sic]. When bringing the palms together at the peak of the movement in front of you its a good contraction on the upper pecks. When going more straight it hits the anterior deltoids more.</p>\n</blockquote>\n\n<p>Wikipedia says many of the same things in different language (bolding mine):</p>\n\n<blockquote>\n <p>It primarily works the anterior deltoid, with assistance from the serratus anterior, biceps brachii and <strong>clavicular portions of the pectoralis major</strong>.</p>\n</blockquote>\n" }, { "answer_id": 34399, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": -1, "selected": false, "text": "<p>I highly advise against this. </p>\n\n<p><strong>Biomechanically an underhand grip leads to a chain of events.</strong></p>\n\n<ul>\n<li>Supinating your forearm (palm up)</li>\n<li>Results in external rotation of your humerus (arm bone).</li>\n<li>Your deltoid (big shoulder muscle) attaches midway down on your humerus.</li>\n<li>Your rotator cuff - key shoulder stabilizers, attach to the head (or\ntop) of your humerus.</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/1NB68.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/1NB68.jpg\" alt=\"enter image description here\"></a>\n<a href=\"https://i.stack.imgur.com/WEI0L.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/WEI0L.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><strong>The Result:</strong></p>\n\n<ul>\n<li><p>This alters the resting position of your shoulder stabilizers so they <strong>fire late during overhead movements</strong>.</p></li>\n<li><p>Your anterior deltoid (also attached to your arm) is the primary shoulder flexor (when you raise your arm in front of you) an <strong>increased shearing force is applied to a now unstable joint / and rotator cuff</strong>.</p></li>\n<li><p>You'll <strong>feel this more the higher you raise your arm</strong> (the shearing force increases).</p></li>\n</ul>\n\n<p><em>There’s actually a lot more going on but no need to go farther.</em></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34384", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34411, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p>You’d be amazed how much more productive and energized you feel after starting a strength and cardio training regimen. As you’re just starting out, <strong>developing consistency is <em>far more important</em> than what exercises you do</strong>.</p>\n\n<blockquote>\n <p><strong>Discipline is everything.</strong></p>\n</blockquote>\n\n<p><strong>Defined as:</strong> <em>Control gained by enforcing obedience or order: orderly or prescribed conduct or pattern of behavior: self-control.</em></p>\n\n<p>As health is not temporary, approach it with the mindset you’re making a lifelong change. I'd recommended starting doing the following:</p>\n\n<hr>\n\n<ul>\n<li>Each week <strong>start by writing down 3 days</strong> <em>(say Monday, Wednesday and\nFriday)</em> you’re going to workout.</li>\n<li><strong>DON’T go home after work on a workout day</strong>. You’ll <strong><em>never</em></strong> end up going back out. Bring your gym stuff with you.</li>\n<li>You’ll run into days you really <strong>don’t feel like it</strong> – that’s\nnormal. <strong><em>Still go, get changed and if after 15 minutes you still\ndon’t feel like exercising – leave.</em></strong></li>\n</ul>\n\n<p>Need help developing an exercise plan? That’s the easy part. Google one or hire a trainer to help you out.</p>\n\n<p>Obviously, diet plays an important role too but the <strong>carryover effect</strong> from the <strong>discipline developed is your initial focus</strong> will help directly with dietary changes.</p>\n\n<hr>\n\n<blockquote>\n <p><strong>Bottom line:</strong></p>\n</blockquote>\n\n<p>There is a tremendous amount of research linking exercise to an <strong><em>increase in energy and productivity</em></strong>. </p>\n\n<p><strong>Discipline</strong> has been shown to be <strong>most important aspect of habit development and therefore should be developed first</strong>.</p>\n" }, { "answer_id": 34427, "author": "Prakash Nanjundan", "author_id": 25974, "author_profile": "https://fitness.stackexchange.com/users/25974", "pm_score": 0, "selected": false, "text": "<p>One primary reason for fatigue is due to lack of oxygen supply to cells. So, you should make sure you are breathing properly (ie. deep inhalation and exhalation) and conscious breathing.\nThere are lot of breathing exercises (Pranayama) in Yoga. By doing it regularly, it regulates breathing and rejuvenates each and every cells in the body.\nPranayama also gives so many other physical &amp; mental benefits.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34405", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18775/" ]

[ { "answer_id": 34423, "author": "Craig", "author_id": 24242, "author_profile": "https://fitness.stackexchange.com/users/24242", "pm_score": 1, "selected": false, "text": "<p>You can adopt a juicing diet or fast with exercise.</p>\n\n<p>1lb of body fat has 3500 calories (~8000cal/kg), so losing calories and not replacing them would be the quickest option.</p>\n\n<p>I recommend erring on the side of caution, as I often hear people say to see a doctor before doing this (perhaps diabetes is a concern here), although I'm skeptical of the need to do that, as we adapted to have days without food.</p>\n\n<p>If your body goes into ketosis after some time, you will have increased vision and other senses, because your body is preparing you to find more food.</p>\n\n<p>If you take this route with exersise, you may want to have a protein supplement after workouts to avoid muscle loss.</p>\n\n<p>Note - too much sugar or carbohydrates will kick you out of ketosis as well as very large amounts of protein. Try to keep sugar and carbs under 20g/day</p>\n" }, { "answer_id": 38144, "author": "user28859", "author_id": 28859, "author_profile": "https://fitness.stackexchange.com/users/28859", "pm_score": -1, "selected": false, "text": "<p>You have to avoid eating all junk and processed foods. Consume food which have less calorie and exercise daily, this would help you decrease your weight.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34409", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25954/" ]

[ { "answer_id": 34422, "author": "Craig", "author_id": 24242, "author_profile": "https://fitness.stackexchange.com/users/24242", "pm_score": 2, "selected": true, "text": "<p><strong>Can weighted bench presses replace bench press?</strong><br>\nSure, they will work your muscles slightly different and incorporate core strength, which can be a bonus. </p>\n\n<p><strong>Is he right?</strong><br>\nIt uses more joints to do push-ups, because your vertebrae, knees, and ankles get involved, which might be bad in the long run if not taken into consideration, but again, it does incorporate core muscles, which is a bonus.<br>\nIf you do the push-ups at home, he may be interested in keeping you at the gym in sessions with him. After all, he does make money off of it. </p>\n\n<p><strong>Things to consider..</strong></p>\n\n<ul>\n<li><p>bench press will work muscles differently, and it will be a more efficient way of achieving large muscle mass </p></li>\n<li><p>keep your core and leg strength up to accommodate the extra weight that you add to your vest. The extra leg, lower &amp; mid back, and abdominal muscles will support your joints and help prevent injury.</p></li>\n<li><p>adjusting arm placement will use different muscles more and may help mimic some bench press variations. Try wide-grip push-ups (pectoral focus), close-grip push-ups (tricep focus), reverse-grip pushups, decline/incline pushups , etc.</p></li>\n<li><p>bench press allows you to go heavier with a lot less spine, leg, and foot involvement</p></li>\n</ul>\n" }, { "answer_id": 34459, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>Your personal trainer is right. Your wrists will be at risk too if you do too many or too heavy pushups. So be careful. Read the story from this answer <a href=\"https://fitness.stackexchange.com/a/6489/25851\">https://fitness.stackexchange.com/a/6489/25851</a>, I also experienced the same wrist pain. The trick is to <strong>use knuckle on soft surface</strong>. But this solution is only for the wrists, not for all the joints mentioned in Craig's answer.</p>\n\n<p>You don't have to give up pushups if you do bench presses.\nYou should do both. They have their own advantages. Some people (like me) find their pectoral muscles work more with pushups. Also try to <strong>do your pushups after your bench presses</strong> and other pectoral exercises. Then, you need not to go heavy. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34418", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25652/" ]

[ { "answer_id": 34420, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p>If you're not locking out, I'm not counting it. They'd get 0 reps counted in a competition, so they're just fooling themselves into thinking they're doing lots of reps.</p>\n\n<p>Additionally, getting a full stretch on the muscle (in this case, the latissimus dorsi and bicep in particular) before starting the rep will give you more of a payout if you're doing it for the actual training, and not just to show off.</p>\n\n<p>Their delusions will hold them back, gains-wise. </p>\n\n<p>If you're having some sort of internal competition, impose a lock-out rule. If you don't, people will just go down as far as it pleases them to get a higher count, and people will stop at different points. A lock-out rule will keep everyone honest.</p>\n" }, { "answer_id": 34424, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 3, "selected": true, "text": "<p>What you're describing is, I believe, called a \"Deadhang Pull-up,\" in which you return to the Deadhang position at the end of the eccentric portion of the exercise. Simply put, this is what I consider to be a correct pull-up. That being said, your mention of ball-and-socket joint issues is not incorrect.</p>\n\n<p>Whether you're performing a deadhang pull-up or you're just doing deadhangs, a critical component of the form is to ensure that you're \"packing\" your shoulders. That is, you should be retracting your scapula. <a href=\"https://www.youtube.com/watch?v=p2lOW0ndH00\" rel=\"nofollow noreferrer\">This</a> video shows how to properly deadhang and <a href=\"https://www.youtube.com/watch?v=swkOeoEcKW0\" rel=\"nofollow noreferrer\">this</a> video gives a lot of good advice on pull-ups in general. </p>\n" }, { "answer_id": 34426, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 1, "selected": false, "text": "<p>Your question is basically one that addresses full range of motion (ROM) versus “cheat” movements. Exercising a muscle (any muscle) through its full ROM tends to provide more long term benefits than “cheating” for the simple fact that full ROM tends to correlate with strict form. Full range movements also tend to enforce a longer <a href=\"https://www.t-nation.com/training/new-science-of-time-under-tension\" rel=\"nofollow noreferrer\">time under tension</a>. Lastly, those that use “cheat” movements are typically more interested in the “numbers” (sets, reps, etc.) rather than doing the exercise(s) correctly.</p>\n\n<p>In my opinion, full ROM movements win out every time.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34419", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 34432, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 0, "selected": false, "text": "<p>If you're just engaging the abs, that's \"<a href=\"http://www.livestrong.com/article/479681-does-tightening-your-stomach-make-you-get-abs/\" rel=\"nofollow noreferrer\">bracing</a>\".</p>\n\n<blockquote>\n <p>Abdominal bracing is the second way to strengthen your stomach with simple tightening maneuvers. To do the move, imagine preparing your stomach muscles for a punch in the gut. You’d automatically contract and stiffen your midrift to brace for the jolt, right? That’s abdominal bracing, which is a key component of plank and its many variations, as well as push-ups. Abdominal bracing activates all three layers of the entire abdominal wall, causing them to bind together. It works both the deep and superficial muscles.</p>\n</blockquote>\n\n<p>More likely, given you're using the bars, is that you're doing \"<a href=\"https://www.dragondoor.com/articles/gymnastics-tension-exercises/\" rel=\"nofollow noreferrer\">hollow body</a>\", which is the same technique, except you're bringing your head and legs in as well, and sort of \"sucking in\" the gut. This is more useful, because it promotes a whole-body movement and static strength, and can be done in a larger variety of positions. You can see a video of this being done on the parallel bars <a href=\"https://youtu.be/eLI7t-5wHno?t=1m1s\" rel=\"nofollow noreferrer\">here</a> which sounds like what you're describing.</p>\n" }, { "answer_id": 35798, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 1, "selected": false, "text": "<p>The L-Sit and V-Sit fit your bill, they can be done on dip bars (as well as on the floor), arms are straight, and they involve a whole lot of contracting your abs. Maybe that's what you're looking for ?</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34431", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25979/" ]

[ { "answer_id": 34436, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 0, "selected": false, "text": "<p>This is because crunches mainly target the upper abs. </p>\n\n<p>To target the lower abs I suggest doing hanging leg raises or reverse crunches. If hanging leg raises are to hard for you at the moment you can also do leg raises while laying on the floor. Static holds (like planking for instance) will also develop your abs overall.</p>\n\n<p>About the pain as you describe it, does that feel like pain in any muscle or is your back hurting from laying on the ground? I never felt anything like that before while doing crunches.</p>\n" }, { "answer_id": 34439, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<p>Your focus isn’t to train the upper / mid / lower abs -- crunches only target the rectus abdominis. In addition, <strong>crunches places unnecessary strain on your back</strong>, which would explain the LBP. Try to think of your core as <em>layers</em> rather than <em>sections</em>. </p>\n\n<p>The core and low back muscles work together. The <strong><em>transverse abdominis</em></strong> (TrA) is the <strong><em>first muscle that fires literally every time you move</em></strong>. If you can keep your (TrA) correctly activated you’re on the way to more efficient movement, a stronger body, decreasing your pain etc.</p>\n\n<hr>\n\n<p><strong>Here’s a better alternative to crunches</strong></p>\n\n<p>The plank with hip flexion adds <strong><em>emphasis to key foundation areas</em></strong> including your <strong>shoulders, torso, and deep spinal stabilizers</strong>.</p>\n\n<hr>\n\n<blockquote>\n <h2>Planks with Hip Flexion</h2>\n</blockquote>\n\n<p><a href=\"https://i.stack.imgur.com/H19nz.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/H19nz.jpg\" alt=\"enter image description here\"></a></p>\n\n<ol>\n<li>Start in a push-up position with your hands beneath your shoulders\nand feet shoulder-width apart.</li>\n<li>Keeping your hips and torso still, draw one knee toward your chest.</li>\n<li>Return to the starting position and repeat with the opposite leg.</li>\n</ol>\n" } ]

[ "https://fitness.stackexchange.com/questions/34435", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34444, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 0, "selected": false, "text": "<p>First off, crunches are not necessarily the “go to” exercise for abs because no one exercise is more effective at burning fat than others. And, yes, training a muscle may increase its size. But, in the case of abs, that typically doesn’t happen to the degree that you might think. You must combine proper diet and training for effective fat loss. The goal should be to lose the visceral (or intra-abdominal) fat by combining exercises that burn calories with an effective eating plan.</p>\n" }, { "answer_id": 34445, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 2, "selected": false, "text": "<p>So I try to separate this question in two parts:</p>\n\n<p><strong>1. Crunches reduce the belly?</strong></p>\n\n<p>Not necessarily. Because you just lose fat if you are in a caloric deficit. Therefore, the biggest part to worry about is your diet. Of course activities like crunches or weight training at all (or any other activity) increase your caloric output but the main part to focus on is your caloric input. By the way it is much easier to focus on the input (mostly with tracking your calories or other methods) than increasing your output with exercises like crunches.</p>\n\n<p><strong>2. With more crunches you gain belly size?</strong></p>\n\n<p>No I wouldn't say that. Of course with more strength (e.g. more repetitions or more resistance / weight) you'll get a bigger muscle. But this won't be visible in your abs if your on a natural basis. Maybe you know some pictures of bodybuilders there you can see the increased size of their belly but thats a complete different level so don't worry about it :-) </p>\n" }, { "answer_id": 34446, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p>GREAT question! Actually the answer is more complex then I thought.</p>\n\n<hr>\n\n<p>Your <em>deep abdominal muscles</em> are primarily <strong>stabilizers</strong>. These muscles are primarily composed of Type I, oxidative muscle fibers. They're <strong><em>responsible for maintenance of body posture and skeletal support</em></strong>. As such, cellular changes will occur in these fibers. <strong>Hypertrophy (or growth) in your <em>deep abdominal musculature</em> will be negligible</strong> - as they're frequently activated for sustained periods.</p>\n\n<hr>\n\n<p>The front \"<strong>six-pack\" muscle (your rectus abdominis) is more of a \"hybrid\" muscle</strong>, having roles in both <strong>spinal stability and movement</strong>. It was surprising <strong><em>how few studies exist</em></strong> relating to the growth or hypertrophy of this muscle or even it's fiber composition. </p>\n\n<blockquote>\n <p><strong>Bottom Line:</strong></p>\n</blockquote>\n\n<p><em>From the research I've found:</em></p>\n\n<p>In <strong>males</strong> -- <strong>yes, to an extent, your abdominal muscle fibers (retcus abdominis) can physically grow</strong> (called hypertrophy), however the study did not include female participants.</p>\n\n<p>As testosterone levels are very low in women and approximately 100 times higher in men.</p>\n\n<p>In <strong>females</strong> I've found <strong>no direct evidence supporting abdominal muscle fiber growth</strong> (hypertrophy). <strong>However, <em>applying physiological and hormonal differences</em>, it's pretty safe to assume abdominal fiber growth would be minimal</strong>.</p>\n\n<hr>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3013134/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3013134/</a>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/2917954/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/2917954/</a><br>\n<a href=\"https://www.endocrine.org\" rel=\"nofollow noreferrer\">https://www.endocrine.org</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34443", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25979/" ]

[ { "answer_id": 34450, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p><strong>Fitness is a sport of patience.</strong></p>\n\n<p>What you need to do is not trying to rush into getting fit again. You need to set goals 6 or 12 months from now and progress towards them.</p>\n\n<p>Start with sets of 3 or 4 sets of 15 bodyweight squats. Bodyweight exercises are a great way to get back in shape before working out with added weights, do squats, push-ups, sit-ups, leg raises, pull-ups (or inverted rows if pull-ups are too hard).</p>\n\n<p>You also need to make sure you <strong>eat enough healthy foods with the right nutrients and get ample resting time.</strong></p>\n" }, { "answer_id": 34452, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 1, "selected": false, "text": "<p>Simply enough, you've been three years out of the game, you're carrying more weight, and squats are more difficult than most people give credence.</p>\n\n<p>The first thing you need to do is to rest long enough to be able to move without pain. You overdid it this time. You need to start with a lesser amount, and gauge results from there. There are any number of \"X reps of this exercise in six weeks\" programs available online. <a href=\"http://www.twohundredsquats.com/index.html\" rel=\"nofollow noreferrer\">Here is one for squats</a>. It's nothing terribly scientific, but it produces a guide for how many squats to do in each set. I got up to 30-40 in each set, 4 sets a night, when I last did it, before I got bored and moved on to something else.</p>\n\n<p>The other thing that you may want to watch out for is overriding your body's natural signals via willpower. Some people are better at powering through discomfort and pain than others. I'm one of those myself. It's an issue because it means I'm prone to winding up unable to continue a program a few days later. If you find that you're prone to that sort of thing, intentionally pick a lower goal and work from there. It will mean that the first week or two will probably seem like you're doing nothing, but what you're doing is conditioning your body to the movement, getting it prepped. By the time it gets difficult, you will be significantly less likely to actually hurt yourself to the point where you can't get up in the morning.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34448", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25995/" ]

[ { "answer_id": 34451, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 4, "selected": true, "text": "<p>One sided or Unilateral Farmer Carries are actually a <em>fantastic exercise</em>.</p>\n\n<p>Since <em>carrying the weight on one side</em> <strong>causes a lateral flexion (side-bending) and rotational forces</strong>. To prevent yourself from <strong>literally falling over</strong>, these forces must be <em>neutralized</em> -- <strong>by utilizing smaller stabilizing musculature.</strong></p>\n\n<hr>\n\n<p>In contrast, during a <strong>Standard Farmers Carry</strong> you have weights in both hands, <strong>rather activating key stabilizers the</strong> weights you're carrying simply offset. <strong><em>The anti-rotational / lateral flexion component has been removed</em></strong>.</p>\n\n<hr>\n\n<p>One thing to note. <strong>“Unnecessary” stress on the on the spine</strong> (core) is created by movement done in an unnatural, non-functional position. </p>\n\n<p>For example, sit-ups cause dangerously high compression and shearing forces to your spine -- <strong>about 730 pounds (3300 N)</strong> which well exceed safe levels established by the CDC.</p>\n\n<p><strong>Larger muscles, with high force production</strong> (global musculature) must compensate by <strong>improperly activating to counteract these forces.*</strong> </p>\n\n<p>Done over time, <strong>your literally programming your nervous system to recruit (activate) these muscles at the wrong time</strong> -- such as smaller movements when those large muscles aren't needed.</p>\n\n<p><em>Source:</em> <a href=\"https://www.cdc.gov/niosh/index.htm\" rel=\"noreferrer\">https://www.cdc.gov/niosh/index.htm</a></p>\n" }, { "answer_id": 34454, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>Unilateral/imbalanced movements are more difficult than bilateral/balanced movements precisely because (and to the extent) of the imbalance, which you must overcome by exerting asymmetric force.</p>\n\n<p>Bilateral/balanced movements such as barbell squats and deadlifts are better for strength development than unilateral/imbalanced movements because the latter, while difficult, significantly reduce the amount of weight that you can handle over a long effective (and safe) range of motion.</p>\n\n<p>Squats, deadlifts, overhead presses, and bench presses stimulate essentially all of the muscles (large and small) that are worth training for most people.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34449", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34451, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 4, "selected": true, "text": "<p>One sided or Unilateral Farmer Carries are actually a <em>fantastic exercise</em>.</p>\n\n<p>Since <em>carrying the weight on one side</em> <strong>causes a lateral flexion (side-bending) and rotational forces</strong>. To prevent yourself from <strong>literally falling over</strong>, these forces must be <em>neutralized</em> -- <strong>by utilizing smaller stabilizing musculature.</strong></p>\n\n<hr>\n\n<p>In contrast, during a <strong>Standard Farmers Carry</strong> you have weights in both hands, <strong>rather activating key stabilizers the</strong> weights you're carrying simply offset. <strong><em>The anti-rotational / lateral flexion component has been removed</em></strong>.</p>\n\n<hr>\n\n<p>One thing to note. <strong>“Unnecessary” stress on the on the spine</strong> (core) is created by movement done in an unnatural, non-functional position. </p>\n\n<p>For example, sit-ups cause dangerously high compression and shearing forces to your spine -- <strong>about 730 pounds (3300 N)</strong> which well exceed safe levels established by the CDC.</p>\n\n<p><strong>Larger muscles, with high force production</strong> (global musculature) must compensate by <strong>improperly activating to counteract these forces.*</strong> </p>\n\n<p>Done over time, <strong>your literally programming your nervous system to recruit (activate) these muscles at the wrong time</strong> -- such as smaller movements when those large muscles aren't needed.</p>\n\n<p><em>Source:</em> <a href=\"https://www.cdc.gov/niosh/index.htm\" rel=\"noreferrer\">https://www.cdc.gov/niosh/index.htm</a></p>\n" }, { "answer_id": 34454, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>Unilateral/imbalanced movements are more difficult than bilateral/balanced movements precisely because (and to the extent) of the imbalance, which you must overcome by exerting asymmetric force.</p>\n\n<p>Bilateral/balanced movements such as barbell squats and deadlifts are better for strength development than unilateral/imbalanced movements because the latter, while difficult, significantly reduce the amount of weight that you can handle over a long effective (and safe) range of motion.</p>\n\n<p>Squats, deadlifts, overhead presses, and bench presses stimulate essentially all of the muscles (large and small) that are worth training for most people.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34465", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26013/" ]

[ { "answer_id": 34472, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 0, "selected": false, "text": "<p>I'd give it some credit, and say that planking on a vibrating surface <em>will</em> have some extra yield, since you have to activate more core muscles to keep stability.</p>\n\n<p>That said, the Power Plate is NOT worth paying for. It's a niche product, and whatever benefit it does give, can be offered by conventional equipment found in any gym.</p>\n" }, { "answer_id": 35801, "author": "welluhmok", "author_id": 26320, "author_profile": "https://fitness.stackexchange.com/users/26320", "pm_score": 1, "selected": false, "text": "<p>I briefly scanned PubMed for relevant studies and it seems that most have been done in the sick, elderly or sedentary individuals and it is used more in a rehab setting. Some studies do show an, albeit small, effect on strength so it doesn't seem like you can just discard any claims made by vibration training advocates wholesale. However, it doesn't seem to do that much so my advice would just be to do the type of training that you enjoy the most. Like the vibration plate? Go for it. Don't like it? Well, just don't.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34469", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26022/" ]

[ { "answer_id": 34472, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 0, "selected": false, "text": "<p>I'd give it some credit, and say that planking on a vibrating surface <em>will</em> have some extra yield, since you have to activate more core muscles to keep stability.</p>\n\n<p>That said, the Power Plate is NOT worth paying for. It's a niche product, and whatever benefit it does give, can be offered by conventional equipment found in any gym.</p>\n" }, { "answer_id": 35801, "author": "welluhmok", "author_id": 26320, "author_profile": "https://fitness.stackexchange.com/users/26320", "pm_score": 1, "selected": false, "text": "<p>I briefly scanned PubMed for relevant studies and it seems that most have been done in the sick, elderly or sedentary individuals and it is used more in a rehab setting. Some studies do show an, albeit small, effect on strength so it doesn't seem like you can just discard any claims made by vibration training advocates wholesale. However, it doesn't seem to do that much so my advice would just be to do the type of training that you enjoy the most. Like the vibration plate? Go for it. Don't like it? Well, just don't.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34492", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26044/" ]

[ { "answer_id": 34472, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 0, "selected": false, "text": "<p>I'd give it some credit, and say that planking on a vibrating surface <em>will</em> have some extra yield, since you have to activate more core muscles to keep stability.</p>\n\n<p>That said, the Power Plate is NOT worth paying for. It's a niche product, and whatever benefit it does give, can be offered by conventional equipment found in any gym.</p>\n" }, { "answer_id": 35801, "author": "welluhmok", "author_id": 26320, "author_profile": "https://fitness.stackexchange.com/users/26320", "pm_score": 1, "selected": false, "text": "<p>I briefly scanned PubMed for relevant studies and it seems that most have been done in the sick, elderly or sedentary individuals and it is used more in a rehab setting. Some studies do show an, albeit small, effect on strength so it doesn't seem like you can just discard any claims made by vibration training advocates wholesale. However, it doesn't seem to do that much so my advice would just be to do the type of training that you enjoy the most. Like the vibration plate? Go for it. Don't like it? Well, just don't.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34494", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24836/" ]

[ { "answer_id": 34506, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 0, "selected": false, "text": "<p>If you're talking a strict abdominal vacuum, it exercises the <em>transversus abdominis</em> (TA) and pretty much nothing else. As an isometric exercise, the load is limited, but it is present. There will not be any real muscle build-up, but it may help stabilize your abdomen.</p>\n" }, { "answer_id": 34510, "author": "apex", "author_id": 26056, "author_profile": "https://fitness.stackexchange.com/users/26056", "pm_score": 2, "selected": true, "text": "<p>Based on personal experience it will not improve the appearance of your core much, but it does help stabilize your core (increase strength of Transversus Abdominus) which improves your lifts and overall balance. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34503", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34506, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 0, "selected": false, "text": "<p>If you're talking a strict abdominal vacuum, it exercises the <em>transversus abdominis</em> (TA) and pretty much nothing else. As an isometric exercise, the load is limited, but it is present. There will not be any real muscle build-up, but it may help stabilize your abdomen.</p>\n" }, { "answer_id": 34510, "author": "apex", "author_id": 26056, "author_profile": "https://fitness.stackexchange.com/users/26056", "pm_score": 2, "selected": true, "text": "<p>Based on personal experience it will not improve the appearance of your core much, but it does help stabilize your core (increase strength of Transversus Abdominus) which improves your lifts and overall balance. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34513", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34524, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>In short, <strong>you can't target fat loss</strong>, and what these types of companies are claiming is purely marketing. Sure, if you use a machine like this you will burn some calories, and if you burn more calories than you're consuming you will reduce fat (on your entire body) and get some results. </p>\n\n<p>The thing is, <strong>these types of machines aren't as effective at burning calories</strong> as doing cardio (running, cycling, swimming) or doing heavy compound lifts (deadlifts, squats). They will burn a lot more calories, and combining this with some ab work like leg raises, crunches or planks will give you more results than these machines.</p>\n\n<p>Also, <strong>abs are revealed in the kitchen</strong>, track your caloric intake and make sure you are burning more than you're consuming. And if you want to build some muscle, you have to make sure you get enough protein.</p>\n" }, { "answer_id": 34551, "author": "Patrick Pitre", "author_id": 25685, "author_profile": "https://fitness.stackexchange.com/users/25685", "pm_score": 2, "selected": false, "text": "<p>There actually are a few medical things you do (beyond liposuction). Look into CoolScuplting and SculpSure. Both are FDA-approved. No experience with CoolScuplting, be we have a ScuplSure machine at our medi-spa, and I've seen it work firsthand. Up to a 25% reduction in fat for treated areas. Currently approved for abdomen, flanks, back and inner/outer thighs. Uses lasers to burn the fat away. Usually takes about 12 weeks to see full results.</p>\n\n<p>That being said, for true body-recomposition, the comments and answers above hold true - abs are (mostly) made in the kitchen. Get into a calorie deficit, and stay there. I say mostly because without direct ab work, abs won't \"pop\" when you lose all the weight. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34521", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26052/" ]

[ { "answer_id": 34533, "author": "apex", "author_id": 26056, "author_profile": "https://fitness.stackexchange.com/users/26056", "pm_score": 2, "selected": false, "text": "<p>Every person is different in terms of how many calories they burn each day and how fast their metabolism is. </p>\n\n<ol>\n<li><p>People store fat first in different body parts. For example person A could store fat first in their belly and then their face. Person B could store fat first in their face and then their belly, its different for every person. </p></li>\n<li><p>Neglecting metabolism, people who say they eat a lot and don't gain weight are not actually eating enough and vice versa. Best way is to count calories!</p></li>\n</ol>\n" }, { "answer_id": 34548, "author": "Patrick Pitre", "author_id": 25685, "author_profile": "https://fitness.stackexchange.com/users/25685", "pm_score": 2, "selected": true, "text": "<p>Look into adrenoceptors – specifically alpha-2 and beta-2. These are receptors that control blood flow into/out of the fat cell, as well as cell metabolism (and a host of other biological functions not related to fat storage). Alpha-2 receptors are the nasty ones – areas around the hip and thighs (especially for woman), and the abdomen and low back (for men) have up to 10x the amount of alpha-2 receptors compared to beta-2. The alpha-2 receptor distribution is why it is extremely hard to lose fat around these areas, and why they are the last to go when losing weight; the alpha-2 receptors just won’t let the fat be released from the cell (and the lack of blood flow makes it hard to get the necessary fat-loss (really, fat-release) hormones (epinephrine/norepinephrine, catecholamines, and others) into the fat cell in the first place.) There are most likely evolutionary reasons for the distribution of these receptors (e.g., woman to support child bearing). </p>\n\n<p>There are also biological reasons fat is not stored evenly around the body; but that’s beyond the scope of this answer.</p>\n\n<p>Also, during normal activity during the day (and weeks/months/years), we are constantly storing and/or burning fat to support normal metabolic function (e.g., at night when we’re sleeping and in a fasted state we’ll burn fat). So, at least part of the uneven distribution of body fat is due to the fact that we store fat around the body when in a calorie surplus, but when we burn fat, it’s being taken from the face, arms, chest, legs, etc. preferentially, and not from the hip/thighs or abdomen/low back. Over time, this exacerbates the uneven distribution of fat around the body.</p>\n\n<p>For a comprehensive examination of the above concepts, look into the work of Lyle McDonald. He goes into excruciating biological detail into the above concepts.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34528", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26052/" ]

[ { "answer_id": 34533, "author": "apex", "author_id": 26056, "author_profile": "https://fitness.stackexchange.com/users/26056", "pm_score": 2, "selected": false, "text": "<p>Every person is different in terms of how many calories they burn each day and how fast their metabolism is. </p>\n\n<ol>\n<li><p>People store fat first in different body parts. For example person A could store fat first in their belly and then their face. Person B could store fat first in their face and then their belly, its different for every person. </p></li>\n<li><p>Neglecting metabolism, people who say they eat a lot and don't gain weight are not actually eating enough and vice versa. Best way is to count calories!</p></li>\n</ol>\n" }, { "answer_id": 34548, "author": "Patrick Pitre", "author_id": 25685, "author_profile": "https://fitness.stackexchange.com/users/25685", "pm_score": 2, "selected": true, "text": "<p>Look into adrenoceptors – specifically alpha-2 and beta-2. These are receptors that control blood flow into/out of the fat cell, as well as cell metabolism (and a host of other biological functions not related to fat storage). Alpha-2 receptors are the nasty ones – areas around the hip and thighs (especially for woman), and the abdomen and low back (for men) have up to 10x the amount of alpha-2 receptors compared to beta-2. The alpha-2 receptor distribution is why it is extremely hard to lose fat around these areas, and why they are the last to go when losing weight; the alpha-2 receptors just won’t let the fat be released from the cell (and the lack of blood flow makes it hard to get the necessary fat-loss (really, fat-release) hormones (epinephrine/norepinephrine, catecholamines, and others) into the fat cell in the first place.) There are most likely evolutionary reasons for the distribution of these receptors (e.g., woman to support child bearing). </p>\n\n<p>There are also biological reasons fat is not stored evenly around the body; but that’s beyond the scope of this answer.</p>\n\n<p>Also, during normal activity during the day (and weeks/months/years), we are constantly storing and/or burning fat to support normal metabolic function (e.g., at night when we’re sleeping and in a fasted state we’ll burn fat). So, at least part of the uneven distribution of body fat is due to the fact that we store fat around the body when in a calorie surplus, but when we burn fat, it’s being taken from the face, arms, chest, legs, etc. preferentially, and not from the hip/thighs or abdomen/low back. Over time, this exacerbates the uneven distribution of fat around the body.</p>\n\n<p>For a comprehensive examination of the above concepts, look into the work of Lyle McDonald. He goes into excruciating biological detail into the above concepts.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34530", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26052/" ]

[ { "answer_id": 34533, "author": "apex", "author_id": 26056, "author_profile": "https://fitness.stackexchange.com/users/26056", "pm_score": 2, "selected": false, "text": "<p>Every person is different in terms of how many calories they burn each day and how fast their metabolism is. </p>\n\n<ol>\n<li><p>People store fat first in different body parts. For example person A could store fat first in their belly and then their face. Person B could store fat first in their face and then their belly, its different for every person. </p></li>\n<li><p>Neglecting metabolism, people who say they eat a lot and don't gain weight are not actually eating enough and vice versa. Best way is to count calories!</p></li>\n</ol>\n" }, { "answer_id": 34548, "author": "Patrick Pitre", "author_id": 25685, "author_profile": "https://fitness.stackexchange.com/users/25685", "pm_score": 2, "selected": true, "text": "<p>Look into adrenoceptors – specifically alpha-2 and beta-2. These are receptors that control blood flow into/out of the fat cell, as well as cell metabolism (and a host of other biological functions not related to fat storage). Alpha-2 receptors are the nasty ones – areas around the hip and thighs (especially for woman), and the abdomen and low back (for men) have up to 10x the amount of alpha-2 receptors compared to beta-2. The alpha-2 receptor distribution is why it is extremely hard to lose fat around these areas, and why they are the last to go when losing weight; the alpha-2 receptors just won’t let the fat be released from the cell (and the lack of blood flow makes it hard to get the necessary fat-loss (really, fat-release) hormones (epinephrine/norepinephrine, catecholamines, and others) into the fat cell in the first place.) There are most likely evolutionary reasons for the distribution of these receptors (e.g., woman to support child bearing). </p>\n\n<p>There are also biological reasons fat is not stored evenly around the body; but that’s beyond the scope of this answer.</p>\n\n<p>Also, during normal activity during the day (and weeks/months/years), we are constantly storing and/or burning fat to support normal metabolic function (e.g., at night when we’re sleeping and in a fasted state we’ll burn fat). So, at least part of the uneven distribution of body fat is due to the fact that we store fat around the body when in a calorie surplus, but when we burn fat, it’s being taken from the face, arms, chest, legs, etc. preferentially, and not from the hip/thighs or abdomen/low back. Over time, this exacerbates the uneven distribution of fat around the body.</p>\n\n<p>For a comprehensive examination of the above concepts, look into the work of Lyle McDonald. He goes into excruciating biological detail into the above concepts.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34538", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26067/" ]

[ { "answer_id": 34584, "author": "Nadege", "author_id": 26093, "author_profile": "https://fitness.stackexchange.com/users/26093", "pm_score": 3, "selected": true, "text": "<p>I don't actually have facts to support my answer, but I will respond speaking from personal experience. </p>\n\n<p>I am a 28 year old female and I started running when I was around 13 and also played soccer and tennis. I would say for me just doing any kind of cardio improves my run. I run every other day at least for 30 mins. On the other days, I play soccer. When you play another sport, it forces you to sprint short distances, rest/walk in between and sprint again, there by increasing your endurance, so when you actually go for a run, you end up running longer and faster without feeling like you need a break. Also, I alternate between long distance 10min mile for about 6miles(which ends up being about 12min mile) on day one of running. </p>\n\n<p>Second running day, I do a short 2-3 mile run and push myself to average 7-8.30min mile. Day 3 of run day, I do sprints. I actually count up to 100 in my head while sprinting as hard as I can, then walk counting till 200. On the next sprint, I count till 150, walk for 300. I do so until I can't any more and then walk back home haha. Generally I found, sprinting is the key to improving running without feeling like you have to rest when you go on runs. Running up a hill will definitely increase your endurance so keep doing that. Don't be discouraged, every time you go for a run, run an extra minute from your last run ,i.e. if you ran 28 mins, total last time, run 30 mins total this time; or run an extra .2 miles this rime from your last run distance. It makes a whole lot of a difference. Don't give up and stay active. Don't give up, keep records of what you did last time and try to beat your record the next time. </p>\n\n<p>Hope I helped.</p>\n" }, { "answer_id": 34600, "author": "Kate", "author_id": 25768, "author_profile": "https://fitness.stackexchange.com/users/25768", "pm_score": 3, "selected": false, "text": "<p>For cardio training, a big question in the past few years seemed to have been: </p>\n\n<p><strong><em>Should people engage in HITT (high intensity training intervals) or Steady State Training?</em></strong> </p>\n\n<p>If you're new to HIIT, HIIT is cardio training that alternates between high-intensity and low-intensity exercise. Another answer here touches on that subject and a real life example of HIIT would be if you sprinted for 60 seconds, and walked for 120 seconds, and continued on cycling through that process of sprinting and walking. </p>\n\n<p>Just going by your description above, you're likely not new to steady state cardio. Steady state is where you are constantly running/jogging/biking/etc at the same pace/effort throughout the entire activity; there is no variance in intensity.</p>\n\n<p>Some fitness websites believe that HITT is the best type of cardio training to engage in if your desire is to burn fat. In this <a href=\"https://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/\" rel=\"nofollow noreferrer\">article</a> on Built Lean the author argues that </p>\n\n<ul>\n<li>HIIT is the best cardio to burn fat</li>\n<li>HIIT results in increased aerobic capacity</li>\n<li>HIIT results in increased lactate threshold</li>\n<li>HIIT results in improved insulin sensitivity</li>\n<li>HIIT results in the anabolic effect</li>\n</ul>\n\n<p>Of course, Built Lean is not the only fitness website that agrees on the advantages of HIIT over steady state. Mens Fitness and BodyBuilding.com feel the exact same way. Interestingly enough, BodyBuilding.com makes a case for including both types of cardio training into your workout routine in this article <a href=\"https://www.bodybuilding.com/fun/going-steady-5-reasons-to-do-steady-state-cardio.html\" rel=\"nofollow noreferrer\">here</a>.</p>\n\n<p>In <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657417/\" rel=\"nofollow noreferrer\">The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity</a>, an article from the Journal of Sports Science and Medicine, a study has revealed some interesting results about HIIT versus steady state training:</p>\n\n<blockquote>\n <p>our results suggest no particular advantage for very high intensity training models, such as that which has been widely adapted from the results of Tabata et al. (1996)</p>\n</blockquote>\n\n<p>First, I do want to say this study was on the Tabata regimen, and since then we've developed the Gibala, Zuniga, and Timmons regimen. But, in the choice of which cardio program you should choose, apparently the results of the study suggest that either works. What I found most significant in the study: </p>\n\n<blockquote>\n <p>The observation that the Tabata protocol was less enjoyable is not surprising. The progressive loss of enjoyment across all the protocols suggests that perhaps variety in the type of exercise is as important as the type of exercise per se. Particularly considering that the health benefits of exercise have to be viewed in the context of the likelihood that exercise is continued for several years</p>\n</blockquote>\n\n<p>This all sort of resonates well with me because when I first got back into exercising, I found myself plagued by a lack of enjoyment. I found that if</p>\n\n<ul>\n<li>I was at the gym, I needed to vary the machines throughout my one hour cardio session. I could not be on the elliptical for an hour straight. I had to switch up the machines and I had to switch up the modes. Some machines were strictly cardio trying to maintain \"x\" heart rate. Some other cardio machines were for building resistance, and so on and so forth. </li>\n<li>If I was running in my neighborhood or at the park, I couldn't just run 3 miles at 8 minutes per mile. I needed to run 3 miles to get to the park, then participate in HIIT once I got there, then run back home at 8 minutes per mile.</li>\n</ul>\n\n<p>Personally, what I found most successful (because believe me, I did initially struggle for a long time figuring out what made me happy) is</p>\n\n<ul>\n<li>engaging in cardio daily to maintain the habit</li>\n<li>making every cardio session different to prevent lack of enjoyment</li>\n<li>always trying to improve on previous records so that you have something to look forward to which is really just a form of motivation.</li>\n</ul>\n\n<p>I say records because it will be different depending on your goals. </p>\n\n<ul>\n<li>If you run 1 mile today, run 1.1 miles tomorrow. </li>\n<li>If you run 1 mile in 9 minutes, shoot for 8:55 or 8:50 on the next run</li>\n</ul>\n\n<p>Smalls steps are the best route for improvement in cardio. </p>\n\n<p>My advice to you would be to decide whether or not you want to continue steady state, incorporate HIIT instead, or engage in a combination of both. You should also develop short and long term goals for whichever cardio training you prefer to use. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34545", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26043/" ]

[ { "answer_id": 34564, "author": "Nathan Cooper", "author_id": 17914, "author_profile": "https://fitness.stackexchange.com/users/17914", "pm_score": 1, "selected": false, "text": "<p><a href=\"http://www.livestrong.com/article/421223-how-to-increase-breast-size-naturally-by-exercise-and-eating/\" rel=\"nofollow noreferrer\">Livestrong article</a>, looks like the most legit thing on this subject. You can either get fatter (which isn't recommended, unless you're underweight of course) or you can get bigger pecs (which won't typically make much of a difference). I'd also point out better posture will make the most of what you've got, and that can be one of the results of regular exercise.</p>\n\n<p>I think you're suggesting that some way of <a href=\"http://www.livestrong.com/article/354463-how-to-boost-estrogen-levels/\" rel=\"nofollow noreferrer\">naturally increasing estrogen</a> would help, which is after all the cause of breast growth during pregnancy. But I don't think there is one, unless you're currently underweight or something. Some people think soy helps with this. There's really no evidence for this, but soy is generally quite good for you, so try that if you want.</p>\n\n<p>On the plus side, much more is possible with the lower body (if your goal is achieving the commonly desired female body type). I've heard Mark Rippetoe talk about a plastic surgeon acquaintance of his who does breast implants and then recommends his patients do a lot of squats.</p>\n" }, { "answer_id": 34577, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<blockquote>\n <p><em>I have read some stuff online about how to naturally increase your\n breast size. However, I don't know whether to believe it, because it\n looks commercial, so they have a good reason to hype it.</em></p>\n</blockquote>\n\n<p>If there were a “magic way” to increase breast size naturally considering the popularity of elective painful surgery – this would NOT remain a secret.</p>\n\n<p>I don’t even know what it is but I’m going to guess it’s an unregulated herbal supplement. Supplements are <strong>NOT</strong> reviewed by the FDA or any third party before you open take them - they frequently don’t contain the ingredients that are listed – or they’re simply labeled as a “proprietary blends”.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34553", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26072/" ]

[ { "answer_id": 34561, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 3, "selected": false, "text": "<p>With only one week before the move, you don't have enough time to develop significantly more strength.</p>\n\n<p>Instead, focus on these tips for safely moving things:</p>\n\n<ol>\n<li><p>Before lifting an object, take a big breath and hold it (Valsalva maneuver) at least until you are standing upright. The goal is to keep your torso rigid.</p></li>\n<li><p>Move with your feet, not your back. Do not twist your spine while loaded; otherwise, risk of injury (strain, disc damage) increases dramatically.</p></li>\n</ol>\n" }, { "answer_id": 34565, "author": "Criggie", "author_id": 26080, "author_profile": "https://fitness.stackexchange.com/users/26080", "pm_score": 2, "selected": false, "text": "<p>Its too late to make an effective difference physically. At best you can stretch and warm up before moving stuff on the day, but it won't drastically increase your endurance or capacity.</p>\n\n<p>However but you do have time to go buy or borrow some lifting equipment. A sackbarrow and a sampson (flat platform with 4 wheels) would be good, and get a light truck with a hydraulic tail lifter.</p>\n\n<p>Your risks are being tired and throwing yourself into a lift (gung ho) rather than slowing down and taking your time. Stairwells and second floors are also risky locations.</p>\n\n<p>If you hire a truck with movers, they can do the big items. Don't try to emulate their lifts though! I've seen two movers easily move a piano that was a struggle for 6 normal-size adults to move.</p>\n\n<p>Another thought is to make sure all the stuff is boxed up ready to go. You don't want a box heavier than 20 kilos maximum, and ideally should be under 10 kilos. If you're packing books, more+smaller boxes is wise. It helps if boxes are all regular-sized; which is why banana boxes are valued for moves.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34560", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/16767/" ]