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[ { "answer_id": 34572, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<blockquote>\n <p><strong>Upper Chest vs Lower Chest</strong></p>\n</blockquote>\n\n<hr>\n\n<p>Ah yes, the upper and lower chest. </p>\n\n<ul>\n<li><em>Is there an upper and lower chest?</em></li>\n<li><em>Does the incline isolate one area and the decline isolate another?</em></li>\n<li><em>Will my chest muscles grow unevenly if I don't hit it all from every\npossible angle?</em></li>\n<li><em>How do I target one area and make it bigger?</em></li>\n</ul>\n\n<hr>\n\n<p>Next it turns into debate about how the chest is one solid muscle.</p>\n\n<ul>\n<li>Or that there's no such thing as an upper or lower chest. <br></li>\n<li>Or how you can or can't target one area in isolation of the other.\n<br></li>\n<li>Or how you must hit it from all angles for the best results.<br></li>\n</ul>\n\n<p>So let's see if we can solve it once and for all.</p>\n\n<hr>\n\n<h2>Here's Why You DON'T Need To Build A Bigger Upper Chest</h2>\n\n<p><em>Before we get to the answer you're looking for -- let's begin with the answer you need.</em></p>\n\n<blockquote>\n <p><strong>1. Lack Of Overall Muscle</strong></p>\n</blockquote>\n\n<p>The majority of the people who think they need more upper chest muscle really just need more chest muscle, period. Or just as commonly, more muscle on their entire body. <br></p>\n\n<blockquote>\n <p><strong>2. Body Fat</strong></p>\n</blockquote>\n\n<p>Then you have the people mistaking chest fat that has accumulated around the lower portion of their chest <em>(creating the \"man boobs\" appearance no guy wants)</em> for a lagging upper chest. </p>\n\n<p>In this case, your chest fat is just making it appear as though your lower chest is big and your upper chest is small by comparison. </p>\n\n<p>Building a bigger upper chest isn't the real solution here -- <strong>losing body fat is.</strong></p>\n\n<blockquote>\n <p><strong>3. Reality</strong></p>\n</blockquote>\n\n<p>And finally, we have good old reality. What do you mean by reality?</p>\n\n<p>Well, aside from the huge role genetics play in the shape of your chest <em>(a big reason why one person's chest can look very different than anothers)</em> actually seeing a person who has <em>JUST</em> a big upper or lower chest doesn't actually happen.</p>\n\n<p>Even seeing someone with a noticeably underdeveloped upper or lower chest is surprisingly rare. I mean, once you eliminate people who fall into one of the previous 2 categories <em>(plus genetics / chest shape)</em> the number of legitimate cases of people with one part of their chest clearly lagging behind the other is much lower than you think. <em>A lot lower.</em></p>\n\n<p>Which is just a nice way of saying that worrying about different \"parts\" of your chest is usually a big waste of time.</p>\n\n<blockquote>\n <p><strong>Is There an Upper Chest / Lower Chest?</strong></p>\n</blockquote>\n\n<p>For starters, we have what many people confuse as being the upper and lower chest: the <strong>pectoralis major</strong> and <strong>pectoralis minor</strong> <em>(aka \"the pecs\")</em>. They are in fact <em>NOT</em> fancy words for upper and lower.</p>\n\n<p>Instead, the pectoralis major is the big fan shaped muscle that makes up the majority of your chest musculature. When we talk about the upper and lower chest, we're actually talking about the upper and lower part of the pectoralis major. The pectoralis minor on the other hand is just a small muscle that lies underneath the pectoralis major.</p>\n\n<p>The words we're really looking for here are the <strong>clavicular</strong> and <strong>sternal head</strong>. The clavicular head is the portion near the top of your chest right below the clavicle, while the sternal head comprises the middle and bottom portion.</p>\n\n<p>So, while it's technically all just \"the chest\" or \"the pecs,\" there are indeed different \"parts\" to it.</p>\n\n<p><em>And this of course brings us to the next big question</em></p>\n\n<blockquote>\n <p><strong>Can You Isolate The Upper or Lower Chest?</strong></p>\n</blockquote>\n\n<p><strong>No, you can't.</strong></p>\n\n<p>Regardless of anything you've seen or heard before. <strong>It is impossible to isolate different parts of your chest.</strong> <strong><em>That's a myth.</em></strong></p>\n\n<p>Instead, <em>EVERY</em> chest exercise will hit <em>EVERY</em> part of it. So yes, that means incline exercises still hit your lower chest, and decline exercises still hit your upper chest. Even if you only did one type of pressing exercise for the rest of your life -- you're still going to build your entire chest.</p>\n\n<blockquote>\n <p><strong>Can You Put More Emphasis On One Area Than Another?</strong></p>\n</blockquote>\n\n<p><strong>Yes, you can.</strong> <em>At least a little.</em></p>\n\n<p>Let me clarify the difference. What you can't do is just train your upper chest or lower chest in isolation of the other. But, what you can do to some extent is put a little more targeted training stress on one area than the other. Not isolate just put a bit more emphasis on it.</p>\n\n<p>And it's all exactly what you've probably already known.</p>\n\n<p>Various decline pressing/fly exercises and dips DO target the \"lower chest\" a bit more than incline movements do, while various incline pressing/fly exercises DO target the \"upper chest\" a bit more than decline movements do. Flat exercises fall somewhere in the middle and hit a good bit of everything.</p>\n\n<p>Nothing too surprising there.</p>\n\n<p>But again, it's not that one exercise targets one part of the chest and NOTHING else. Every exercise still \"hits\" every part of the chest. There are just certain exercises and certain angles that place slightly more emphasis on one portion than the other.</p>\n\n<blockquote>\n <p><strong>Do you need to do Flat, Incline, Decline and Fly Exercises to build your chest?</strong></p>\n</blockquote>\n\n<p>I can say with 100% certainty that <strong>you absolutely DON'T.</strong></p>\n\n<p>So if your \"chest day\" involves a flat barbell and dumbbell press, an incline barbell and dumbbell press, a decline barbell and dumbbell press and dumbbell flys to hit the upper, lower, inner, outer, major, minor, bigger, smaller, taller, shorter and whatever other part of your chest you think needs to be hit - you can stop.</p>\n\n<p>The truth is, there are plenty of people who have built an great looking chest by doing nothing but flat pressing variations. Their upper and lower chest grew just fine.</p>\n\n<p>You'll again find plenty of people with a great looking chest who, because of shoulder injuries, have avoided most typical exercises (flat bench press, incline bench press) in favor of more shoulder friendly exercises like decline presses and floor presses. Again, no portion of their chest ended up lagging. It all grew just fine.</p>\n\n<p>There are plenty of people who have built a great looking chest despite doing all of their chest exercises at a slight incline because they just \"feel\" it better that way. They aren't all walking around with an amazing upper chest and a big empty space underneath it.</p>\n\n<p>There are even plenty of people with an great chest who built it by doing nothing but different types of push-ups. Or just dips.</p>\n\n<p>In the grand scheme of things, none of it really matters all that much. Everything gets hit, everything grows, the upper and lower chest still get built anyway.</p>\n\n<blockquote>\n <p><strong>What Is Optimal For Overall Chest Development?</strong></p>\n</blockquote>\n\n<p>I'd say it's some combination of either:</p>\n\n<ol>\n<li>A flat and incline exercise <em>(always a 15-30 degree incline anything higher becomes mostly shoulders)</em>.</li>\n<li>A decline and incline exercise (extra good for those who have shoulder issues when flat pressing).</li>\n<li>Some kind of flat OR decline pressing exercise, plus some kind of incline pressing exercise, plus an isolation movement.</li>\n</ol>\n\n<p>Specifically for me with \"3\", the flat barbell bench press, incline dumbbell press and/or the Hammer Strength incline press machine, and dumbbell flys. I never do all of this in a single workout. I also don't have a \"chest day\" <em>(and there's a 99.9% chance you shouldn't either)</em>.</p>\n\n<blockquote>\n <p><strong>The Most Important Part</strong></p>\n</blockquote>\n\n<p>Of course, all of this chest training stuff is meaningless in the absence of the small handful of things that matter most.</p>\n\n<ul>\n<li><strong>Actually train your chest.</strong> If you do a chest press of some kind and feel it mostly in your shoulders and/or triceps but hardly at all inyour chest, you're probably going to have great triceps and shoulders and a not-so-great chest. Either improve your ability to actually activate your chest (by either fixing your technique or fixing your \"mind/muscle connection\") or adjust your exercise selection so you're doing exercises that don't have (or at least minimizes) this problem for you. For me, it's that combination I mentioned a minute ago. For you, it could be something different altogether.</li>\n<li><strong>Do it safely.</strong> Chest exercises and shoulder injuries go hand in hand. So if there happens to be one (or more) that cause any pain, problems, discomfort or just feels as though it may not be perfectly suited for your body in some way, avoid it in favor of exercises that feel safe and right for you. For me, it's that combination I mentioned a minute ago. For you, it could be something different altogether. Nothing prevents you from building an great chest quite like a shoulder injury that prevents you from actually training your chest.</li>\n</ul>\n\n<h2>Bottom Line</h2>\n\n<p>To sum it all up, there <em>IS</em> an upper and lower portion of your chest. You can't isolate them. Every exercise will always hit every part to some extent. But, certain exercises can indeed put slightly more training emphasis on one part than another.</p>\n\n<p>With all of that in mind, the true keys to building an great chest are choosing exercises that best allow you to actually train that target muscle group <em>(as opposed to just your shoulders/triceps)</em> and train it in a way that is both safe <em>(by choosing exercises that feel right for your body)</em> and progressive <em>(by getting stronger over time)</em>. And eat to support it, too.</p>\n\n<p>Do that, and you'll build the most wonderful upper, lower, inner, outer, eastern, western, etc. chest you are capable of building.</p>\n\n<hr>\n\n<p><em>Sources:</em> <br>\n<em>www.ncbi.nlm.nih.gov/pubmed/19528871</em><br>\n<em>www.ncbi.nlm.nih.gov/pubmed/16464122</em><br>\n<em>www.aworkoutroutine.com</em><br></p>\n" }, { "answer_id": 34578, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 0, "selected": false, "text": "<p><strong>TLDR: There isn't a specific angle you should be at, but your arms shouldn't be locked out.</strong></p>\n\n<p>The most important thing to know is that you don't want your arms to be fully stretched or locked out. This will put a lot of stress on your elbow joint and cause injuries.</p>\n" }, { "answer_id": 34579, "author": "apex", "author_id": 26056, "author_profile": "https://fitness.stackexchange.com/users/26056", "pm_score": 3, "selected": true, "text": "<p>There's no specific angle. Focus on what feels right for you. Since you feel your chest more when doing it at 90 degrees, try to keep it around that. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34569", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34576, "author": "apex", "author_id": 26056, "author_profile": "https://fitness.stackexchange.com/users/26056", "pm_score": 2, "selected": false, "text": "<p>Not sure of the exact name, but many people just call it \"tricep stretch\"</p>\n\n<p>This <a href=\"https://www.youtube.com/watch?v=hSaqjF0dMMg\" rel=\"nofollow noreferrer\">video</a> explains how to perform the stretch.</p>\n" }, { "answer_id": 34588, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 3, "selected": true, "text": "<p>I'm mainly familiar with this exercise with the other arm reaching up to reach the arm going down. My <a href=\"https://gmb.io/ff/\" rel=\"nofollow noreferrer\">stretching program with GMB</a> calls it \"Shoulder Combined Motions\". When I was a child, checking out yoga books, they called it the \"Cow pose\", but that's typically used to refer to a different pose, and instead you'll see it called \"Cow Face pose\", or <em><a href=\"https://en.wikipedia.org/wiki/Gomukhasana\" rel=\"nofollow noreferrer\">Gomukhasana</a></em> (and technically also involves a particular leg positioning). </p>\n\n<p>When we did it in martial arts or soccer warmups more like what you show in the image, it was simply described as \"reach your arm over your head and down your back, and lightly push down on the elbow with your other hand while resisting with the stretching arm.\"</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34574", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26090/" ]

[ { "answer_id": 34586, "author": "MacUserT", "author_id": 13939, "author_profile": "https://fitness.stackexchange.com/users/13939", "pm_score": 3, "selected": true, "text": "<p>Although I am not a woman I think your problem is quite understandable from a physiological perspective. Let's first relate your problem to a standard situation. </p>\n\n<p>If I start lifting weights and for every volume of fat I lose, I get the same amount of muscles back, I will gain weight. Muscles weigh more than fat and therefore every percentage muscle increase will increase my weight more than an increase in fat. When you are on a weight lifting program, you expect to lose more fat than you gain muscles and therefore you lose weight.</p>\n\n<p>Now back to your breasts. Usually, female breasts mostly consists of fat. There are some milk glands and underneath the fat there is some muscle tissue, the breast muscles. If you are early in your program, you expect to lose fat in the \"easy\" places, but not in your breasts. Why, I don't know, but it is known that a woman loses fat tissue last on her breasts and belly. By the way, men lose fat last at their belly too.</p>\n\n<p>However, you are gaining muscle tissue and if you do a lot of arm exercises, you will indirectly train your breast muscles. In gaining breast muscles and not losing significant fat tissue in your breasts, they will at first start to become heavier and not smaller. This means, with c-cup fat and extra muscle mass, it might well be that your breasts at first will feel heavier.</p>\n\n<p>Now as a man I do also experience growing breast muscles up to a level where the are pronounced and they aren't that flat on your body. When you run, however, you don't tighten your breast muscles (why should you?) and they will probably freely move along with the rest of your breasts, which are mostly fat. When you're a man and your breasts aren't that pronounced, it is not an issue. If you're a woman and you have exercised your breast to a slender a- or b- cup, it might also be bearable. However, when you just started, your muscle gain and lack of fat loss in your breasts might temporarily be a burden / bother. Once you see your BMI decrease and your fat decreasing, I would assume your breast pains will decrease with your fat.</p>\n\n<p>The issue is that your breasts will be the last to give up the fat, or the second to last and your belly holds on for longer. Either buy a stronger / tighter bra, go biking for now, or run like a kangaroo (with your hands high under your breasts).</p>\n" }, { "answer_id": 34590, "author": "Zach Bolinger", "author_id": 16781, "author_profile": "https://fitness.stackexchange.com/users/16781", "pm_score": 3, "selected": false, "text": "<p>It's not very likely that exercise is increasing your breast size. <a href=\"https://breast-cancer-research.biomedcentral.com/articles/10.1186/s13058-015-0647-3\" rel=\"noreferrer\">This study</a> states that estrogen levels typically go down when you are in better shape. More likely, you feel like they are bigger because a combination of other effects. </p>\n\n<ol>\n<li>The muscle underneath could be growing. After only 6 weeks, I\nimagine this is not a large effect unless you were previously\nstronger and are getting back to that level.</li>\n<li>You are losing fat around the base. Again, this is probably a minor\ncontributor after only 6 weeks, but you are doing 1 hour a day of\ndisciplined exercise, so you could be losing significant weight at\nthe base of your breasts. Imagine a boulder sticking out of the\nground, and you dig away some of the dirt surrounding it. If you dig\naway 1 foot of dirt, the boulder seems 1 foot taller.</li>\n<li>You are increasing your testosterone and the fat in your breasts is\ntaking on a more masculine character. Masculine adipose tissue is\nfirmer, but I am not aware of any studies that show hormonal changes\nwill convert existing fat. This is not likely.</li>\n<li>You are improving your posture. You should definitely see posture\nimprovements after 6 weeks of the intense exercise you are\ndescribing. If your shoulders have gone back and back has\nstraightened, then your ribs will have taken a new position. It is\nlike you have upgraded the pedestal that your breasts are displayed\non. This is the most likely explanation for an increase in size. You\nmay have always had D cups, but they have been hiding in the shadow\nof bad posture.</li>\n</ol>\n\n<p>As for causes of pain while running, it's hard to blame the exercise itself. <a href=\"http://www.womenshealthmag.com/fitness/how-working-out-affects-boobs\" rel=\"noreferrer\">This article</a> says most people who start exercising experience a reduction of pain.</p>\n\n<p>It would probably be of benefit to know what specific pain you are experiencing. If the pain is close to your ribs, then it may not be related to your breasts at all. It may be the normal pain from working out your pec muscles, aggravated by the bouncing weight on top of them. If so, some stretching or longer recovery time could reduce this. if the pain is inside the breast, it might be because your new posture or fat allocation no longer provides the support it used to. It might be time to try new sports bras. </p>\n" }, { "answer_id": 34614, "author": "Adam Orth", "author_id": 26111, "author_profile": "https://fitness.stackexchange.com/users/26111", "pm_score": 0, "selected": false, "text": "<p>Really great answers here! I just wanted to add that my chest muscles -- I'm a guy -- hurt for a few days after I bench press, especially if it has been awhile or I push the weight. So, that might explain some of your pain.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34581", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26093/" ]

[ { "answer_id": 34583, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>According to <a href=\"https://www.verywell.com/g00/lateral-band-walking-exercise-3120456\" rel=\"nofollow noreferrer\">this page</a>, the primary muscle being exercised is the <em><a href=\"https://en.wikipedia.org/wiki/Gluteus_medius_muscle\" rel=\"nofollow noreferrer\">gluteus medius</a></em>.</p>\n\n<p><a href=\"https://i.stack.imgur.com/CbRrz.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/CbRrz.png\" alt=\"Illustration of glutueal muscles including the gluteus medius\"></a></p>\n" }, { "answer_id": 34585, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<blockquote>\n <p><strong>Prime Movers</strong></p>\n</blockquote>\n\n<ul>\n<li><strong>Hip Abductors:</strong> Gluteus Medius &amp; Minimus <br></li>\n<li><strong>Hip Adductors:</strong> Adductor Longus, Brevis &amp; Maximus</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/EQLHl.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/EQLHl.jpg\" alt=\"enter image description here\"></a></p>\n\n<blockquote>\n <p><strong>Contraction Types</strong></p>\n</blockquote>\n\n<ul>\n<li><strong>Concentric Contraction:</strong> Muscle is <em>Shortening</em> and Generating Force<br></li>\n<li><strong>Eccentric Contraction:</strong> Muscle is <em>Lengthening</em> and Generating Force<br></li>\n</ul>\n\n<hr>\n\n<h2>Muscle Activation</h2>\n\n<blockquote>\n <p><strong>During each Lateral Step</strong> <br>\n <em>(Only looking at activation of key hip muscles)</em></p>\n</blockquote>\n\n<p><a href=\"https://i.stack.imgur.com/oKWhG.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/oKWhG.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><strong>1. Leading (or Moving Leg)</strong>: Concentric Contraction of the Hip Abductors <br> <em>(Generating force to both stretch the band &amp; advance\n your leg)</em></p>\n\n<p><strong>2. Trailing (or Stance Leg)</strong>: Eccentric Contraction of the Hip Abductors <br><em>(controlling the movement)</em></p>\n\n<blockquote>\n <p><strong>After the Step</strong> \n <br>The leading leg now becomes the weight bearing leg (or stance leg).<br></p>\n</blockquote>\n\n<p><a href=\"https://i.stack.imgur.com/PqTSo.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/PqTSo.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><strong>3. Leading (or Stance Leg):</strong> Concentric Contraction of the Hip <strong>Add</strong>uctors <br> <em>(controlling the movement)</em></p>\n\n<p><strong>4. Trailing (or Moving Leg):</strong> Eccentric Contraction of the Hip Abductors<br> <em>(controlling the movement)</em><br>\n<strong><em>Note:</em></strong> The stretched elastic band generates the force to advance your trailing leg</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34582", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23709/" ]

[ { "answer_id": 34583, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>According to <a href=\"https://www.verywell.com/g00/lateral-band-walking-exercise-3120456\" rel=\"nofollow noreferrer\">this page</a>, the primary muscle being exercised is the <em><a href=\"https://en.wikipedia.org/wiki/Gluteus_medius_muscle\" rel=\"nofollow noreferrer\">gluteus medius</a></em>.</p>\n\n<p><a href=\"https://i.stack.imgur.com/CbRrz.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/CbRrz.png\" alt=\"Illustration of glutueal muscles including the gluteus medius\"></a></p>\n" }, { "answer_id": 34585, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<blockquote>\n <p><strong>Prime Movers</strong></p>\n</blockquote>\n\n<ul>\n<li><strong>Hip Abductors:</strong> Gluteus Medius &amp; Minimus <br></li>\n<li><strong>Hip Adductors:</strong> Adductor Longus, Brevis &amp; Maximus</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/EQLHl.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/EQLHl.jpg\" alt=\"enter image description here\"></a></p>\n\n<blockquote>\n <p><strong>Contraction Types</strong></p>\n</blockquote>\n\n<ul>\n<li><strong>Concentric Contraction:</strong> Muscle is <em>Shortening</em> and Generating Force<br></li>\n<li><strong>Eccentric Contraction:</strong> Muscle is <em>Lengthening</em> and Generating Force<br></li>\n</ul>\n\n<hr>\n\n<h2>Muscle Activation</h2>\n\n<blockquote>\n <p><strong>During each Lateral Step</strong> <br>\n <em>(Only looking at activation of key hip muscles)</em></p>\n</blockquote>\n\n<p><a href=\"https://i.stack.imgur.com/oKWhG.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/oKWhG.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><strong>1. Leading (or Moving Leg)</strong>: Concentric Contraction of the Hip Abductors <br> <em>(Generating force to both stretch the band &amp; advance\n your leg)</em></p>\n\n<p><strong>2. Trailing (or Stance Leg)</strong>: Eccentric Contraction of the Hip Abductors <br><em>(controlling the movement)</em></p>\n\n<blockquote>\n <p><strong>After the Step</strong> \n <br>The leading leg now becomes the weight bearing leg (or stance leg).<br></p>\n</blockquote>\n\n<p><a href=\"https://i.stack.imgur.com/PqTSo.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/PqTSo.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><strong>3. Leading (or Stance Leg):</strong> Concentric Contraction of the Hip <strong>Add</strong>uctors <br> <em>(controlling the movement)</em></p>\n\n<p><strong>4. Trailing (or Moving Leg):</strong> Eccentric Contraction of the Hip Abductors<br> <em>(controlling the movement)</em><br>\n<strong><em>Note:</em></strong> The stretched elastic band generates the force to advance your trailing leg</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34592", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26108/" ]

[ { "answer_id": 34583, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>According to <a href=\"https://www.verywell.com/g00/lateral-band-walking-exercise-3120456\" rel=\"nofollow noreferrer\">this page</a>, the primary muscle being exercised is the <em><a href=\"https://en.wikipedia.org/wiki/Gluteus_medius_muscle\" rel=\"nofollow noreferrer\">gluteus medius</a></em>.</p>\n\n<p><a href=\"https://i.stack.imgur.com/CbRrz.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/CbRrz.png\" alt=\"Illustration of glutueal muscles including the gluteus medius\"></a></p>\n" }, { "answer_id": 34585, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<blockquote>\n <p><strong>Prime Movers</strong></p>\n</blockquote>\n\n<ul>\n<li><strong>Hip Abductors:</strong> Gluteus Medius &amp; Minimus <br></li>\n<li><strong>Hip Adductors:</strong> Adductor Longus, Brevis &amp; Maximus</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/EQLHl.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/EQLHl.jpg\" alt=\"enter image description here\"></a></p>\n\n<blockquote>\n <p><strong>Contraction Types</strong></p>\n</blockquote>\n\n<ul>\n<li><strong>Concentric Contraction:</strong> Muscle is <em>Shortening</em> and Generating Force<br></li>\n<li><strong>Eccentric Contraction:</strong> Muscle is <em>Lengthening</em> and Generating Force<br></li>\n</ul>\n\n<hr>\n\n<h2>Muscle Activation</h2>\n\n<blockquote>\n <p><strong>During each Lateral Step</strong> <br>\n <em>(Only looking at activation of key hip muscles)</em></p>\n</blockquote>\n\n<p><a href=\"https://i.stack.imgur.com/oKWhG.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/oKWhG.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><strong>1. Leading (or Moving Leg)</strong>: Concentric Contraction of the Hip Abductors <br> <em>(Generating force to both stretch the band &amp; advance\n your leg)</em></p>\n\n<p><strong>2. Trailing (or Stance Leg)</strong>: Eccentric Contraction of the Hip Abductors <br><em>(controlling the movement)</em></p>\n\n<blockquote>\n <p><strong>After the Step</strong> \n <br>The leading leg now becomes the weight bearing leg (or stance leg).<br></p>\n</blockquote>\n\n<p><a href=\"https://i.stack.imgur.com/PqTSo.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/PqTSo.jpg\" alt=\"enter image description here\"></a></p>\n\n<p><strong>3. Leading (or Stance Leg):</strong> Concentric Contraction of the Hip <strong>Add</strong>uctors <br> <em>(controlling the movement)</em></p>\n\n<p><strong>4. Trailing (or Moving Leg):</strong> Eccentric Contraction of the Hip Abductors<br> <em>(controlling the movement)</em><br>\n<strong><em>Note:</em></strong> The stretched elastic band generates the force to advance your trailing leg</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34595", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/6078/" ]

[ { "answer_id": 34601, "author": "marisa", "author_id": 25672, "author_profile": "https://fitness.stackexchange.com/users/25672", "pm_score": 0, "selected": false, "text": "<p>I would say yes! I'm not a certified physical trainer but I know from my own experience and research that doing cardio everyday while bulking will make it more difficult to make the gains you're looking for! Of course, the caveat would be that you are eating in a SUPER surplus because you should already be in a surplus for a bulk. </p>\n" }, { "answer_id": 34602, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": false, "text": "<p>I addressed this in <a href=\"https://fitness.stackexchange.com/questions/34346/can-you-effectively-put-on-mass-while-being-highly-active-fit/34350#34350\">this question</a>. I basically state that not only is cardio <em>not</em> killing muscle gains, but <em>not</em> doing cardio would possible hold you back. </p>\n\n<p>The things that could hurt your progress to gain muscle are:</p>\n\n<ol>\n<li><p>Not eating enough which you've stated you are actively trying to avoid.</p></li>\n<li><p>Spending too much time running and not enough time lifting. There's a limit number of hours in the day and sometimes you have to pick one over the other.</p></li>\n<li><p>Being too tired and exhausted to fully complete a workout. To gain mass you need to practice <a href=\"https://en.wikipedia.org/wiki/Progressive_overload\" rel=\"nofollow noreferrer\">progressive overload</a> which means lifting heavier weights more often over time. Excessive cardio can tire you out which could hinder progress. </p></li>\n</ol>\n\n<p>Although, what you've stated doesn't sound to be that much. If you\n can do it five days in a row, then it doesn't sound very intense to you. You should be just fine as long as you're getting the appropriate calories. </p>\n" }, { "answer_id": 34612, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": -1, "selected": false, "text": "<blockquote>\n <p><strong>Consider what's required by your body to build muscle</strong></p>\n</blockquote>\n\n<ul>\n<li><p>Proper diet is required to build muscle. You need enough protein and carbohydrates and fats to fuel and enhance recovery from your workouts.</p></li>\n<li><p>You also need rest and recovery time between workouts to allow your body to rebuild and increase your muscle mass. </p></li>\n<li><p>You don’t grow muscle during your workout - but rather between workouts.</p></li>\n</ul>\n\n<hr>\n\n<blockquote>\n <p><strong>Think of these resources like a bucket of water</strong></p>\n</blockquote>\n\n<ul>\n<li>The more often the bucket is full - the faster you're able to gain muscle mass. </li>\n<li>The emptier the bucket - the harder it is to build more muscle.</li>\n</ul>\n\n<p><em>For each strength training workout you perform:</em></p>\n\n<ul>\n<li>You take a scoop of water out of the bucket. The harder you train, the bigger the scoop of water you take from the\nbucket.</li>\n</ul>\n\n<p><em>As you replenish your muscle-building and energy supplies</em> by resting and eating effectively - you assure that you have all the necessary resources necessary to build muscle. In other words: </p>\n\n<ul>\n<li>You refill the bucket</li>\n</ul>\n\n<p><em>The problem you can run into with cardio</em> is that you draw on the same resources that you have available to build muscle. In other words: </p>\n\n<ul>\n<li>You take more scoops out of your bucket.</li>\n</ul>\n\n<p>That not only means fewer resources that are available for building muscle, but because your recovery is also compromised.</p>\n\n<ul>\n<li>It becomes even harder to refill the bucket.</li>\n</ul>\n\n<hr>\n\n<p><strong><em>That doesn’t mean you can’t do any cardio while building muscle</em></strong>. It just means that you need to perform cardio that minimally impacts the resources necessary to build muscle - such as shorter, more intense forms of cardio.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34599", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23500/" ]

[ { "answer_id": 34607, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 1, "selected": false, "text": "<p>It's not that black and white.</p>\n\n<p>Yes you can still get injuries using proper form because injuries are related to more factors than just form, but you can reduce the risk of getting an injury by using proper form on during an exercise.</p>\n\n<p>It also has to do with how often you use proper or bad form. If you work out for years and years and u constantly use bad for you will almost guaranteed get an injury, while if you only use bad form once it might not have as big of an impact.</p>\n\n<p><strong>To sum it up</strong>: Using proper form will greatly reduce your changes of getting an injury, but you cannot prevent injuries with 100% certainty <strong>just</strong> by using proper form.</p>\n" }, { "answer_id": 34609, "author": "Adam Orth", "author_id": 26111, "author_profile": "https://fitness.stackexchange.com/users/26111", "pm_score": 0, "selected": false, "text": "<p>For me, form is everything when it comes to preventing injury. \"Men's Health's Big Book of Exercise\" is my go-to for clear, quickly understandable directions on proper form. It also has detailed workouts. The Kindle version is super cheap and you can access it on your phone, while at the gym. \nEdit: I should add that physical therapy has helped teach me how to strengthen critical muscles and prevent injury. For example, I had lots of shoulder problems until a physical therapist taught me how to target specific muscles with simple, very low-weight exercises. This also helped with my knee and shoulder. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34606", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34617, "author": "Adam Orth", "author_id": 26111, "author_profile": "https://fitness.stackexchange.com/users/26111", "pm_score": 2, "selected": true, "text": "<p>For me, yes. But, it takes awhile. I had to learn proper technique to ensure other muscles aren't taking the load. Then, the muscles I wanted to work had to get strong enough. The key for me is stopping when I can't maintain proper form. If you don't, then other muscles get engaged. Anyway, it is a beautiful feeling to suddenly become aware that long dormant muscles are engaged and doing work. You might have to go on faith for awhile, but it will happen.</p>\n" }, { "answer_id": 34621, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>You know that moment. You wake up a few days after a workout and think to yourself, <em>\"Ah, now I feel it.\"</em> The technical term for this post-workout evidence of hard effort is delayed onset muscle soreness, or DOMS.</p>\n\n<blockquote>\n <p><strong>What Is DOMS?</strong></p>\n</blockquote>\n\n<p>When we work our bodies harder than they are used to, the natural response is inflammation. DOMS is the temporary soreness felt 24-72 hours post workout due to muscle tissue microtrauma. </p>\n\n<p>When our bodies can't deal with exercise-induced muscle damage, we experience DOMS. The healing response leads to increases in strength and muscle mass. </p>\n\n<p>So yes you can feel if your workout was effective. </p>\n\n<p>It’s also worth mentioning that while most exercise can induce some DOMS, exercise with a greater emphasis on the eccentric phase (the lengthening or stretching phase) plays the most significant role in the manifestation of DOMS.</p>\n" }, { "answer_id": 34694, "author": "Gyrfalcon", "author_id": 19117, "author_profile": "https://fitness.stackexchange.com/users/19117", "pm_score": 0, "selected": false, "text": "<p>Start doing biceps curls and continue until your biceps feel tired and hurts terrible. Now you know how it feels, when you use your biceps. (You probably already knew that.)</p>\n\n<p>Doing exercises known to isolating just one muscle or muscle group let you learn how it feels, when you activate exactly that specific muscle, and this knowledge is easely reused doing more complicated exercises.</p>\n\n<p>Using this technic you can learn to feel even small deep muscles covered by larger muscles, like e.g. Gluteus medius. </p>\n\n<p>Of course, you need to know isolating exercises, and such exercises can commonly be found in the litterature.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34616", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26124/" ]

[ { "answer_id": 34622, "author": "Adam Orth", "author_id": 26111, "author_profile": "https://fitness.stackexchange.com/users/26111", "pm_score": 2, "selected": false, "text": "<p>You may already know this, but it's my understanding that diet is a key factor in getting your six pack to reveal itself. In other words, you can have rock-hard abs, but nobody will see them if they are covered up in a layer of fat.</p>\n\n<p>As has been pointed out, I didn't include information about exercises. Here is a link that should help educate people on how to strengthen their core, a worthy goal even for those not willing to commit to the diet needed to reveal a six pack (Wait, what NO beer?) As an aside, any claim of quick success -- as the title of this article suggests -- is absurd. The information, however, is valid.\n<a href=\"http://www.menshealth.co.uk/building-muscle/four-week-six-pack-plan\" rel=\"nofollow noreferrer\">http://www.menshealth.co.uk/building-muscle/four-week-six-pack-plan</a></p>\n" }, { "answer_id": 34639, "author": "Wolfgang Haak", "author_id": 15990, "author_profile": "https://fitness.stackexchange.com/users/15990", "pm_score": 2, "selected": false, "text": "<p>As @Adam Orth pointed out, a six pack is less a question of training as much as an excises in reducing body fat. For men, your body fat needs to drop to the region of &lt; ~12%- 10% before the banding created by the rectus sheath cause the Rectus Abodminus to bulge between the tendinous intersections that traverse the muscle.</p>\n\n<p>That said, any exercise such as press-up/plank, reverse crunch, ab-wheel, leg raises, will train and strengthen the muscle, on the proviso that the lumbar spline is straight (reverse crunch), which disengages leg/hip muscles and put the load onto the RA. Try this explainer <a href=\"https://www.youtube.com/watch?v=G9Q3XdeGTvM\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=G9Q3XdeGTvM</a></p>\n" }, { "answer_id": 34676, "author": "granitdev", "author_id": 26178, "author_profile": "https://fitness.stackexchange.com/users/26178", "pm_score": 2, "selected": false, "text": "<p>Unfortunately, while you say you have a small stomach, if you cannot see your abs, you are not lean. Leaning out is up to your diet, not exercise.</p>\n\n<p>The simplest thing to do if you want to lose fat and lean out quickly (this is assuming your entirely healthy and have nothing like diabetes or anything else ) stop eating all the foods with sugar in them.</p>\n\n<p>Check the labels, nearly everything you buy packaged has sugar in it. If you can manage to cutout sugar from your diet, you'll lean out in a couple of months naturally.</p>\n\n<p>Reducing carb intake (you need to up protein and fat to compensate for loss of calories) will accelerate this process. Again, assuming your healthy, your body doens't actually need carbs or sugar. It's perfectly capable of making glucose from fat.</p>\n\n<p>If you really want exercises that are good for ab strength, consider squats and deadlifts. Contrary to what our culture would believe, your abs are for keeping intra-abdominal pressure at a level that compensates for the stress placed on our spine when we lift and move. In other words, they force your guts against your spine so you don't snap when you lift things.</p>\n\n<p>They do not make you bend over, though they do assist with that motion, and are involved in helping the pelvice move among other torso motions. However, their primary function is to keep your guts in place, and support your back.</p>\n\n<p>Thus lifting exercises that force you to tighten your whole body to complete the lift will greatly strengthen your core.</p>\n\n<ul>\n<li>squats</li>\n<li>deadlifts</li>\n<li>overhead pressing of any kind while standing</li>\n<li>olympic lifts</li>\n<li>and anything like these</li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/34618", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26126/" ]

[ { "answer_id": 34627, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p>People with spectacles are built the same way as everyone else, and will benefit equally from going to the gym and working out.</p>\n\n<p>Whoever told you that bespectacled people should not go to the gym is wrong. Next time, ask them why they think that. You'll find that they have no real scientific knowledge.</p>\n\n<blockquote>\n <p>Should I start gyming or not</p>\n</blockquote>\n\n<p>Yes. You should start gyming.</p>\n" }, { "answer_id": 34630, "author": "PravinCG", "author_id": 1621, "author_profile": "https://fitness.stackexchange.com/users/1621", "pm_score": 1, "selected": false, "text": "<p>I wear spectacles with half of the power that you have and have been gymming for a long time. I have not faced any problems till date and know of people having power comparable or more than what you have been regular to workout. </p>\n\n<p>Retinal detachment is the term I read for the first time and looked up briefly. It does not include working out as one of the risk factors though extreme high speed sports like bungee jumping, skydiving etc are included. </p>\n\n<p>You should start slow and perform progressive overload both for strength and cardiovascular conditioning to let your body adapt. This advise is same for all beginners irrespective of them being spectacled or not.</p>\n" }, { "answer_id": 34642, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>I believe you're talking about retinal detachment and the possible link to high exertion. <a href=\"http://www.livestrong.com/article/386215-eye-problems-from-weightlifting/\" rel=\"nofollow noreferrer\">Yes, it is possible</a>. Lifting heavy weights, particularly if using the <em>Valsalva maneuver</em>, holding your breath to increase your lift. Basically, it increases overall blood pressure, which includes ocular pressure. High pressure in the eyes is linked to retinal detachment, glaucoma, and \"floaters\" in your vision. This is supported by \"<a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3430929/\" rel=\"nofollow noreferrer\">Occupational Lifting Tasks and Retinal Detachment in Non-Myopics and Myopics: Extended Analysis of a Case-Control Study</a>\", which concluded that there does seem to be a link.</p>\n\n<blockquote>\n <p>For all indexes, the most exposed subjects showed an increased risk of retinal detachment compared with the unexposed (index 1: OR 3.57, 95% confidence interval [CI] 1.21-10.48; index 2: OR 3.24, 95% CI 1.32-7.97; index 3: OR 2.23, 95% CI 1.27-8.74) and dose-response relationships were apparent.</p>\n</blockquote>\n\n<p>That said, unless you have other markers such as high intraocular pressure, your eyesight does not make you more disposed to this than other people in the gym. <a href=\"http://www.rnib.org.uk/eye-health-eye-conditions-z-eye-conditions/myopia-and-high-degree-myopia\" rel=\"nofollow noreferrer\">High degree myopia (-6 and higher) is associated with increased risks of glaucoma and retinal detachment</a>. But you don't have it that bad yet, and if you lift more modestly, and avoid holding your breath, your risk is minimal.</p>\n\n<p>I personally advise getting a strap for the glasses that goes around the back of your head, because having your glasses fall off of your face mid-lift while bending forward can throw you off. Don't tighten it all of the way because it will increase fogging, just enough that your glasses, if they slide forward, stay on your face.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34626", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26133/" ]

[ { "answer_id": 34631, "author": "PravinCG", "author_id": 1621, "author_profile": "https://fitness.stackexchange.com/users/1621", "pm_score": 1, "selected": false, "text": "<p>I know this answer might offend a few, but here it goes.</p>\n\n<p>There is a lot of BS that gets thrown around regarding protein which are more often than not marketing gibberish that supports this more than $10B market. Anything in excess is either stored as fat in your body or simply excreted out. Just by eating excess protein does not mean that your body is going to change. In fact, it can be quiet the opposite as your kidneys need to work extra hard to filter and expel these from the body.</p>\n\n<p>I would rather suggest to look at natural ways to fulfill your macros, if you are tracking them and follow a healthy diet without reading too much into these or succumbing to peer pressure.</p>\n" }, { "answer_id": 34638, "author": "Zach Bolinger", "author_id": 16781, "author_profile": "https://fitness.stackexchange.com/users/16781", "pm_score": 1, "selected": true, "text": "<p>Question 1: Most people do look to protein shakes for the purpose of gaining muscle. You may still benefit from protein supplements if you do not care about that. If your exercise focuses on stamina, then extra protein can help your body build more capillaries in your lungs for oxygen exchange and more in your muscles to deliver fuel and oxygen. Also, if your workouts extend past the point when all carb reserves in your body are consumed, then your body will use protein as a fuel source.</p>\n\n<p>Question 2: Since you are not looking to add muscle mass, you should probably look more at your existing diet and see if shakes are needed to balance out your intake. You can track what you eat and find a site that will tell you what percentage of your calories are coming from carbs, fat, and protein. You may find that with the foods you prefer, you are getting less protein than you should be getting for your lifestyle. If that's the case, add the protein in the amount needed for balance. It's okay to drink it multiple times a day if needed, preferably with a low-protein meal.</p>\n" }, { "answer_id": 34640, "author": "Adam Orth", "author_id": 26111, "author_profile": "https://fitness.stackexchange.com/users/26111", "pm_score": 0, "selected": false, "text": "<p>Protein shakes have done two things for me. </p>\n\n<p>First, a morning protein shake -- which I have done now for about 5 years -- helped me take control of my diet. It allows me to make breakfast my biggest meal, giving me all day to burn the calories, instead of eating a big dinner and then storing it as fat while I sleep. Since I load it up with fruit, I also get my fiber. It is also super easy: throw everything in the blender and you are good to go.</p>\n\n<p>Second, protein shakes helped me build muscle after lifting weights. I don't actually do that right now, since I've been working out mornings lately. But, when I worked out at night, it was standard to toss down a quick shake -- powder and almond milk -- before or after. I'm not a bulky guy -- alas, that is not how I am built -- but the protein definitely helps my body recover from a good workout.</p>\n\n<p>The previous commenter is right that too much protein just gets dumped, but adding a 30-gram drink to your day doesn't even get you close to that, I wouldn't think.</p>\n\n<p>He's also right that there are companies out there selling protein making all sorts of questionable claims. I just stick to Whey protein that mixes well and tastes good and is not too expensive. Currently, that is GNC because Rite Aide often has sales on it. The strawberry is the bomb.</p>\n\n<p>Protein powder has helped me cut sugar and reduce my daily carb intake. Now, I could just eat a lot of meat or other sources, such as beans, but powder is much easier. And, it tastes great.</p>\n\n<p>As to how much: 1 gram per pound of your targeted body weight (the weight you want to be. For me, that is always less than I actually am) is the general goal. It is less for women, maybe half to three-quarters of a gram? I don't count such things anymore -- maybe I should, just for a reality check? -- but I rarely got that much into me, even with two shakes a day. Basically, I throw in one scoop per shake these days and each scoop is around 30 grams. </p>\n\n<p>I'm a 56-year-old guy and I lift three times a week and do cardio in between, when I'm being good. I'm just trying to stay strong so I can keep active.</p>\n\n<p>Since I am gassing on here, I'll add that my shake typically includes powder, peanut butter, Greek yogurt, blueberries, some other fruit and almond milk (because I avoid dairy) My wife's shake has cranberry juice as it's base. My buddy Brant puts so many greens into his that it glows alarmingly. </p>\n\n<p>Finally, Men's Health has a ton of good information online, if you want to research it.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34628", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26113/" ]

[ { "answer_id": 34648, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 0, "selected": false, "text": "<p>There is never \"one perfect form\" in any exercise. One of the keys to progress is variety.</p>\n\n<p>If you find one motion, and do it over and over and over, the benefits will suffer diminishing returns very quickly. You need to overload the muscles, both in terms of volume (sets x reps), intensity (weight), and variety.</p>\n\n<p>And just to nitpick a bit; there are two planes perpendicular to the floor. The sagittal and the frontal planes. Only the transverse plane is parallel to the floor.</p>\n" }, { "answer_id": 34652, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<p>You would be correct, as the ulna is shorter you do tend to naturally deviate toward that side.</p>\n\n<p><a href=\"https://i.stack.imgur.com/xiKD2.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/xiKD2.png\" alt=\"enter image description here\"></a></p>\n\n<p>However a major stabilizing structure called the Triangular Fibrocartilage Complex (TFCC) basically helps cushion and minimize any ulnar deviation seen at rest.</p>\n\n<p><a href=\"https://i.stack.imgur.com/8vczI.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/8vczI.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>Honestly whatever's comfortable. Wrist Flexion / Extension is essential a pure sagittal plane movement. Try a straight or ez-curl bar, use whatever feels best -- risk of injury is low as this is a distal joint (so it's a much more isolated movement).</p>\n\n<h2>Other Exercise Options:</h2>\n\n<p>Use a variety of exercises to help to maximize the strength and contours of your hand, wrist, and forearm. This increase in the overall strength of your upper extremities will also help to improve your hand and wrist dexterity, which in turn can improve competitive performance in athletics, gaming, and even in day-to-day tasks.</p>\n\n<p><strong>Seated Wrist Hammer Curls</strong>\nIn a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. This will develop your brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist. Greater hypertrophy of this muscle will give more definition and balance of the forearm. </p>\n\n<p><strong>Seated Reverse Wrist Curls</strong> \nThis is to develop your extensor muscles and is also done in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34641", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 34651, "author": "Bob", "author_id": 26152, "author_profile": "https://fitness.stackexchange.com/users/26152", "pm_score": 0, "selected": false, "text": "<p>Instead of doing lots of cardio, you should do interval running over distances ranging between 100 and 800 metres. If you run hard and give yourself a little bit of rest between the runs, your body will release a lot of testosterone which will help you gain muscle.</p>\n" }, { "answer_id": 34654, "author": "Pancake", "author_id": 26154, "author_profile": "https://fitness.stackexchange.com/users/26154", "pm_score": 1, "selected": false, "text": "<p>Your plan doesn't have any back work, it's important to do back work or you'll get muscle imbalances and you'll injure yourself, it's also very important for a good posture. If you're just starting out I recommend starting with a routine that was made by people who know their stuff instead putting something together yourself. If you want to workout at home, I would recommend the reddit bodyweightfitness Recommended Routine. It's mainly bodyweight, your dumbells can be used for the squats. Lots of people have used it, it's been refined over time by a community, there's a friendly space to ask any question you have, it has a good warmup, and it will teach you cool shit like handstands, planches, L-sits, etc</p>\n\n<p><a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine\" rel=\"nofollow noreferrer\">https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine</a></p>\n\n<p>Demonstrated there: <a href=\"https://www.youtube.com/watch?v=VpobvFPR6hQ\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=VpobvFPR6hQ</a></p>\n\n<p>Once you have some experience, you can make the modifications you want or switch to something else</p>\n" }, { "answer_id": 34684, "author": "Martin", "author_id": 26190, "author_profile": "https://fitness.stackexchange.com/users/26190", "pm_score": 0, "selected": false, "text": "<p><em>Pancake</em> already has made a good point. \nI would add that the nutrition is at least as much important as the workout itself, I think it's even more important. Eat clean, much protein and lots of vegetables. </p>\n\n<p>I would also recommend you to track and review your progress. Write down your sets and reps, track your weight and make photos of your body (no ad: the app MyFitnessPal has a cool feature for this). So when you notice there are not the wanted results you can look what may be the problem and change things. </p>\n\n<p>I know it's hard to change all these things. \nI would suggest you to break everything into little sub-goals and reach them one after another, it's likely not going to work if you change all at once. Focus on the basics first and slowly add new things. So take your time and don't worry if something don't work at first or second try, you'll learn and do it better. </p>\n\n<p>I wish you good luck with your goals!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34645", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26150/" ]

[ { "answer_id": 34656, "author": "Bob", "author_id": 26152, "author_profile": "https://fitness.stackexchange.com/users/26152", "pm_score": -1, "selected": false, "text": "<p>If you want to lose belly fat you should be aiming to increase your testosterone and GH levels by doing high intensity exercise, for example sprinting. This will also increase your metabolism which will help you to use more calories.</p>\n" }, { "answer_id": 34657, "author": "Nizar", "author_id": 23709, "author_profile": "https://fitness.stackexchange.com/users/23709", "pm_score": 3, "selected": true, "text": "<p>I am not specialist in specifying how you lose more calories: running morning or running evening. But I can say for you, to lose you belly fat you should lose some pounds totally since you can't do a spot reduction of fats from your body. What is important through out your routine is to maintain calorie less than calorie out, so try to do workout so that you are in a calorie deficit, whether you do it at morning or at evening is not a matter. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34647", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26052/" ]

[ { "answer_id": 34663, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 4, "selected": true, "text": "<p><a href=\"https://en.wikipedia.org/wiki/Caffeine\" rel=\"noreferrer\">Caffeine</a> is a central nervous system stimulant, and, as such, has been shown to improve athletic performance in some studies.</p>\n\n<blockquote>\n <p>“Caffeine ingestion (3-9 mg/kg body weight) prior to exercise\n increases performance during prolonged endurance exercise and\n short-term intense exercise lasting approximately 5 min in the\n laboratory. These results are generally reported in well-trained elite\n or recreational subjects.”</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/7550260\" rel=\"noreferrer\">School of Human Biology, University of Guelph, ON, Canada</a></p>\n\n<p>However, while caffeine may affect your mood and outlook, it will not affect whether your training routine “sucks”. That’s simply something you need to resolve on your own. And, as for its use in bodybuilding, there are other lesser known uses.</p>\n\n<p>In the 1990s, it was not unusual for bodybuilders to use caffeine with <a href=\"https://en.wikipedia.org/wiki/Ephedra\" rel=\"noreferrer\">ephedra</a> and an aspirin (<a href=\"https://en.wikipedia.org/wiki/ECA_stack\" rel=\"noreferrer\">ECA stack</a>) to boost weight loss during preparation for competition. Since then, however, those supplements have been banned as reports showed they were implicated in heart attacks, stroke and death. <strong>I do not recommend this as a weight loss regimen.</strong></p>\n\n<p>As for its usefulness in bodybuilding, you’ll need to assess whether it helps you train on those days when you can’t seem to get a good workout. But, rather than relying on caffeine as a training aid, you’d be better served to make sure you are eating properly, resting adequately, and recovering effectively.</p>\n" }, { "answer_id": 34675, "author": "granitdev", "author_id": 26178, "author_profile": "https://fitness.stackexchange.com/users/26178", "pm_score": 1, "selected": false, "text": "<p>Caffeine will improve your mental state, not your physical state. If that is all that is wrong, then it will help.</p>\n\n<p>However you need to assess why you are tired. Fixing it with caffeine is a loosing battle. You will need more and more of it as time goes on.</p>\n\n<p>Plain and simple, if your tired:</p>\n\n<ul>\n<li>Sleep more</li>\n<li>Eat more</li>\n<li>Stress less</li>\n</ul>\n\n<p>Your body needs rest and plenty of food, and as little stress as possible when your trying to build as much muscle as possible.</p>\n\n<p>So no, it's not useless. If you had a bad day, but ate enough, slept enough, then it's not unreasonable to have some caffeinated drink to add some \"pep\" to your workout. But don't rely on this all the time.</p>\n\n<p>Also be aware that your body needs a break from intense training every few weeks to every few months. If you have no motivation to lift even with plenty of food and sleep, consider taking a week off and coming back to training after that. During your week off, you still need to eat and sleep as if you were training.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34662", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/3580/" ]

[ { "answer_id": 34670, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 0, "selected": false, "text": "<p>Some people have suggested the <a href=\"http://www.shovelglove.com/\" rel=\"nofollow noreferrer\">shovelglove</a> workout (I'm not affiliated with the guy, but his webpage looks to be the best description I've found). It's basically the sledgehammer workout without actually hitting anything. Alternately, if you do want to be hitting something (and have room in your apartment to do so despite not having room for a tire), people have suggested <a href=\"http://www.rosstraining.net/forum/viewtopic.php?p=219672&amp;sid=17e6e77221048d51d19530ad48c729b7#p219672\" rel=\"nofollow noreferrer\">a roll of old carpet</a>, which they also say is quieter. If you have a Habitat for Humanity ReStore in your area, they usually sell rolls of carpet very cheaply.</p>\n" }, { "answer_id": 34690, "author": "Gyrfalcon", "author_id": 19117, "author_profile": "https://fitness.stackexchange.com/users/19117", "pm_score": 1, "selected": false, "text": "<p>You can imitate the movement using a TRX Rip or a similar rip / training bar of any brand.</p>\n\n<p>Attach the end of the rubberband to the top of a closed door. Stand 1-2m from the door with your back facing the door. \nNow, you can hit an imaginary tire in front of you. Using the rip/rubberband makes virtually no noise. \nChange the load by using a stronger/weaker band or two parallel bands (not possible on a TRX rip).</p>\n\n<p>Of course, the feeling and the load will be different from using a real sledgehammer.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34667", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/19274/" ]

[ { "answer_id": 34681, "author": "Gyrfalcon", "author_id": 19117, "author_profile": "https://fitness.stackexchange.com/users/19117", "pm_score": 1, "selected": false, "text": "<p>According to a leading expert in the field, Daniel Ramskov, you should choose the shoes, which makes you feel most comfortable, when you run. This means the most objective criteria for choosing the right shoes is your subjective experience of the shoes. Do they feel good, then they are good for the purpose.</p>\n\n<p>This advice is valid for avoiding injuries as well as for selecting the shoes for the best performance. (Run faster, better endurance)</p>\n\n<p>Science can't prove any other correlations and expensive analyses are usually waste of time and money.</p>\n\n<p>Take a look at his (and his colleagues) <a href=\"http://runsafe.au.dk/publications/\" rel=\"nofollow noreferrer\">work</a>.</p>\n" }, { "answer_id": 34689, "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 to get to a shop, where the worker is a runner by him/herself.</p>\n\n<p>I got my current running shoes (\"saucony\") from such a shop. You normally pay a little more, but the experience of a long distance runner, who has run him/herself is priceless.</p>\n\n<p>For example (in my case) he investigated my old running shoes and said \"oh yeah, you need shoes that prevent you from running on the outer foot\". This is something I would not have known, and he knew only by looking at my old shoes.</p>\n\n<p><s>A little hint: The more solid the ground you run on, the softer your shoe sole should be. A trail running shoe is most likely for soft forest ground, so keep away from them, they are far too hard.</s></p>\n\n<p>I would highly recommend to get a proper guidance by a professional runner.</p>\n\n<p><strong>EDIT:</strong></p>\n\n<p>JohnP pointed out some great articles about the shock absorption of shoes, regardless of price and brand, etc. \nHowever, I still think, that a professional runner can get you a shoe that (at least partly) corrects your feet posture an running style (which I would not want to miss anymore). Thanks John!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34672", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26171/" ]

[ { "answer_id": 34674, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 6, "selected": true, "text": "<p>Typically on those types of barbells the number marked is for the entire object: both ends, and the bar itself.</p>\n\n<p>That's different than separate plates and bars, where you need to figure in the weight of the bar and each plate weighs as much as it says on the side. 135lbs on a typical Olympic barbell is 45 for the bar, and a 45 plate on each side (45+45+45). </p>\n\n<p>Again, the ones in your picture are more like dumbbells in that the weight indicated is for the entire object.</p>\n" }, { "answer_id": 34683, "author": "heropup", "author_id": 7576, "author_profile": "https://fitness.stackexchange.com/users/7576", "pm_score": 3, "selected": false, "text": "<p>The general rule of thumb is that for free weights, a weight that is designed to be used interchangeably will have its own weight indicated on it, whereas a weight that is fixed will represent the total weight of the object.</p>\n\n<p>For non-free weights, a weight that is located on a stack in a machine will indicate the weight of itself and all the weights on top of it; that is to say, it is given a value that reflects the effort to lift it and the weights stacked atop it. However, if it is attached to a pulley system, the actual force needed to lift it will depend on the arrangement of pulleys and may be substantially less than the nominal weight.</p>\n\n<p>There are of course exceptions (hopefully rare) to these rules.</p>\n\n<p>Because the weights shown in the picture are of the fixed type--the bar is not detachable from the end weights--the weight indicated is the total object weight, including the bar. By contrast, a plate indicates the weight of the plate itself and not the bar that could be attached to it, since the bar can be nonstandard.</p>\n\n<p>I won't discuss the apparent proliferation of fake plates that some lifters appear to be using when posting images and video on social media to give the impression of being stronger than world champion lifters.</p>\n" }, { "answer_id": 34685, "author": "Murray Foxcroft", "author_id": 26193, "author_profile": "https://fitness.stackexchange.com/users/26193", "pm_score": 2, "selected": false, "text": "<p>As above are - fixed weights typically include the bar, free weights don't.</p>\n\n<p>The best way to find out for a fact is to weigh it. Most gyms have a scale, follow these steps.</p>\n\n<ol>\n<li>Weigh yourself on the gym scale. </li>\n<li>Weigh yourself holding the barbell. </li>\n<li>Subtract your weight from the combined and you have the mass of the barbell.</li>\n</ol>\n\n<p>Typically the same type/make of barbell will follow the same pattern. So if you weigh 250lb, don't try weigh yourself with a 120lb barbell, just measure with a 30lb or similar to see if the bar is included or not.</p>\n" }, { "answer_id": 35795, "author": "hh bbb", "author_id": 26312, "author_profile": "https://fitness.stackexchange.com/users/26312", "pm_score": -1, "selected": false, "text": "<p>You're lifting 50,because of 10kg added weight of BB</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34673", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26172/" ]

[ { "answer_id": 34679, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<h2>Research on Exercise and HDL Cholesterol</h2>\n\n<hr>\n\n<p>Exercise helps increase the production and effect of certain enzymes that enhance this \"reverse cholesterol transport\" process. A study conducted a few years ago analyzed how exercise type, frequency, and intensity impact HDL cholesterol.</p>\n\n<ul>\n<li>While exercise regimens varied, on average patients in these studies\nexercised for 40 minutes, 3-4 / week, and the effect on HDL was\nmeasured after 8 to 27 weeks.</li>\n<li>Across the studies, participants had increases in HDL cholesterol\naveraging about 2.5 mg/dL. This increase in HDL cholesterol was only\nmodest but was statistically significant.</li>\n<li>Furthermore, since cardiac risk is thought to drop by two to three\npercent for each 1 mg/dL increase in HDL, a 2.5 mg/dL rise in HDL may\nactually amount to a substantial reduction in risk.</li>\n</ul>\n\n<p>Perhaps the most interesting finding from this study is the observation that the <strong>duration of exercise sessions - and not the frequency or intensity</strong> of exercise - correlated the best with rises in HDL levels. The investigators report that in research subjects exercising for at least 20 minutes, each additional 10-minute increase in exercise duration increased HDL levels by an additional 1.4 mg/dL.</p>\n\n<hr>\n\n<h2>Other Lifestyle Changes to Boost HDL Cholesterol</h2>\n\n<p>The results of this study indicates that exercising at least three to four times per week for at least 20 minutes will help you increase your HDL levels. In fact, increasing the duration of your exercise sessions by pacing yourself (that is, by going slower if necessary) appears to be the best way to translate exercise into higher HDL levels.</p>\n\n<p>In addition to exercise, other lifestyle changes can help you increase your HDL level. These include:</p>\n\n<ul>\n<li>Quitting smoking, which can increase your HDL cholesterol by up to 10\npercent.</li>\n<li>Losing weight: For every 6 pounds lost, HDL may increase by 1 mg/dL.</li>\n<li>Choosing healthier fats such as the monounsaturated and\npolyunsaturated fats found in olive, peanut and canola oils as well\nas nuts, fish and other foods containing omega-3 fatty acids.</li>\n<li>Consuming alcohol in moderation: No more than one drink a day for\nwomen and two drinks a day for men age 65 and younger.</li>\n</ul>\n\n<hr>\n\n<p><em>Source:</em> <a href=\"https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0023971/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0023971/</a></p>\n" }, { "answer_id": 34680, "author": "Gyrfalcon", "author_id": 19117, "author_profile": "https://fitness.stackexchange.com/users/19117", "pm_score": 1, "selected": true, "text": "<p>It is important to emphasize that two numbers of cholesterol levels exists: LDL and HDL.\nTo stay healthy you want to keep LDL low and HDL high.</p>\n\n<p>Usually, it is hard to change the LDL level by exercises. A reduced fat percent of your body or a diet could be the proper tool.</p>\n\n<p>HDL can be increased by cardiovascular exercises. Such exercises may just be running.\n<a href=\"https://www.unm.edu/~lkravitz/Article%20folder/cholesterolNEW.html\" rel=\"nofollow noreferrer\">This paper</a> mention a threshold of 7 to 10 miles/week to increase HDL.(Men)</p>\n\n<p>Keep in mind that you have to do exercises for a longer period to achieve a measurable effect.\nDon't expect any changes in the blood test before doing exercises (running) for several months.\nFootball two hours a week might be very helpful. Walking is just fine too, but I think you could spend your time better doing short workouts at a high heart rate, if you walk two hours a day just for staying healthy. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34677", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25907/" ]

[ { "answer_id": 34700, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 2, "selected": false, "text": "<p>The abstract of the study doesn't indicate the training level of the 13 participants, which is a ridiculously small sample size to start with. But I'll assume they are completely untrained and therefore will benefit from easy early gains. 18 sessions is also a relatively small amount of time. </p>\n\n<p>\"No Load\" sounds like \"isometric\", so this isn't anything particularly new. The muscle has resistance against its also-flexed antagonistic muscle (like a bicep tensing against a tricep).</p>\n\n<p>It's an interesting data point, but I don't see the applicability. If anything I could imagine a SUPER NO LOAD DVD EXTREME PACK being developed out of this and marketed as \"research shows it's nearly just as effective and weight lifting!\" </p>\n\n<p>Digging in a bit and focusing on isometric activities, specific to cardiology there's <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/1576616\" rel=\"nofollow noreferrer\">a 1992 study that talks about the impacts of isometric exercises and the heart</a>:</p>\n\n<blockquote>\n <p>Thus, static exercise is characterized by a pressure load to the heart\n and can be differentiated from dynamic (isotonic) exercise, which\n involves a volume load to the heart. Physical training with static\n exercise leads to concentric cardiac, particularly left ventricular,\n hypertrophy, whereas training with dynamic exercise leads to eccentric\n hypertrophy. Furthermore, the magnitude of cardiac hypertrophy is much\n less in athletes training with static than dynamic exercise.</p>\n</blockquote>\n\n<p>Isometric activities also create much lower blood pressure than dynamic (concentric) activities, which is helpful at risk for ischemic stroke or having other blood pressure related issues.</p>\n\n<p>Again, I think the study mentioned in the question is valuable as a datapoint and there are surely a lot of people with health and mobility issues that make isometric activities the best or only option.</p>\n" }, { "answer_id": 34711, "author": "Gyrfalcon", "author_id": 19117, "author_profile": "https://fitness.stackexchange.com/users/19117", "pm_score": -1, "selected": false, "text": "<p><strong><em>\"No load\"</em> means no dumbell</strong></p>\n\n<p>The study investigates <em>\"unilateral elbow flexion exercise\"</em>. That is one arm bicep curls.</p>\n\n<p>The abstract says <em>\"without the use of an external load\"</em>, which means no dumbell or other weight, but they did not mean without any load:\nNow, straighten your arm and do a bicep curl with your bicep brachii contracted as hard as you can through a full range of motion as stated in the abstract.</p>\n\n<p>You will\nA) Hit yourself in the face with your fist\nor \nB) Inhibit the movement by contracting your triceps too.</p>\n\n<p>I feel absolutely sure that B) is the case for the tests in this paper.\nThis means, the load for the study is the maximum muscle tension allowed by the participant's nerve system. The tension is limited by their 'will' and by reciprocal inhibition (antagonist muscle relaxes when agonist muscle is flexed)</p>\n\n<p>Even if you do completely unloaded bicep curls you will still stimulate red muscle fibers.</p>\n\n<p>If any surprises in this study, I think it is the fact that reciprocal inhibition does not limit the use of the antagonist muscles as load and the participants has almost full hypertrophy in the arm exercised without weight.\nPerhaps this is due to the that participants most likely are untrained persons and they only completed 18 sessions. I think it would be a surprise, if you could do bodybuilding without any weights at all.</p>\n\n<hr>\n\n<p><em>\"These results extend previous studies\"</em> indicates that you can find <strong>similar studies</strong> in the reference list.</p>\n\n<hr>\n\n<p><strong>\"Any hormonal changes\"</strong> is a very broad question: Cortisol, insulin, glucagon, testosterone etc.</p>\n\n<p>Yes, I think it has repeatedly been proven that almost unloaded muscle work (e.g. walking) leads to an improved response to insulin.</p>\n\n<p>It is well known, that slightly loaded work stimulates the growths of red muscle fibers and myogenesis.</p>\n\n<p>Unloaded exercises for sure do not lead to overtraining and production of cortisol, and even moderate use of a muscle inhibits catabolic processes.</p>\n\n<p>And testosterone? You certaintly get a testosterone kick when do a perfect barbell snatch with a weight at the level of your PR, but even the size of the kick is releated to size of the weight, the kick originates from your brain more than from your muscles.\nCouldn't you get that kick too by doing unloaded flexings of your biceps in front of a mirror? ;)</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34698", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24836/" ]

[ { "answer_id": 34702, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 3, "selected": false, "text": "<p>Diet. Don't fall for the BS low-carb, only eat watermelon on a full moon, except when dark chocolate has been conjured by a sorcerer diet. Those diet systems might work, but they're hard to sustain long term. What you are seeking... what anyone should be seeking.... is a LIFEstyle change - not a short term fix.</p>\n<p>Eat what you want. The only catch is that you get fanatical about logging your calories. If it goes in your mouth, you log it. Then try to burn 500 more calories a day than you take in. You'll lose about a pound a week and you'll quickly see where you're probably taking in extra calories. Usually it's sodas and lattes. For others it's that &quot;cheat&quot; donut they have every single morning for breakfast.</p>\n<p>The FitBit, which is what I use, and other fitness monitors, will help you keep track of your calorie burn and intake. As long as you're willing to commit to tracking what you eat, weight loss isn't that hard. Walking 2 miles, while good for you, isn't really going to do a whole lot for weight loss - especially if you say &quot;I was good today, I walked 2 miles. I can eat that pizza.&quot; I'm not saying you do that, but it's the mentality most people have.</p>\n<p>Simply put: Be disciplined about your diet and exercise.</p>\n" }, { "answer_id": 34703, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<h2>Know Yourself &amp; Stay Slow</h2>\n\n<p>The key to your issue is to figure out how much you are taking in, and how much you are burning. </p>\n\n<p>Even though you are exercising, it may not be enough to offset the intake of calories. </p>\n\n<p>This is especially true if your caloric burn is low - we all know that some people burn 2000 calories a day just by staring at a wall! ;) But, for the rest of us, we need to know how much we burn or at least a rough estimate.</p>\n\n<p>The easiest way to get results is to <em>slowly</em> reduce your caloric intake - keep everything else the same. Monitor your weight. Once you begin to lose weight at the rate you want, stop reducing your caloric intake. </p>\n\n<p>The key here is <strong><em>SLOW</em></strong> - too fast and your body will think something is wrong which will cause it to react in an unnatural manner, messing up the process.</p>\n\n<p>Then, once you have reached your weight target, increase your caloric intake until you are neither gaining nor losing weight. </p>\n" }, { "answer_id": 44613, "author": "Christina Rider", "author_id": 37379, "author_profile": "https://fitness.stackexchange.com/users/37379", "pm_score": 1, "selected": false, "text": "<p>The secret to weight-loss is actually really simple: Calories in vs Calories out. Of course, we can go way more in-depth than that, and drinking 10 beers in a day for about 2000 calories vs eating healthy food for the same amount of calories isn't the same, but the gist of things is that if you need, say, 2,5k maintenance calories and eat 2k calories per day, you're in a caloric deficit and you are thus losing weight. Slowly, but surely.</p>\n<p>As far as walking goes - It's not a bad way to lose weight, but it has to be coupled with a decent diet. Lower your processed sugar intake as much as you can (remove it completely if you can), and try to eat healthier food overall. Don't go for keto, don't go for other extreme &quot;eat only an apple per day&quot; types of diets - just try to lower your food intake so that you're in a caloric deficit and try walking at least 10km/6~ miles per day.</p>\n<p>It's gonna be a slow burn, but it's way better to lose weight that way than any kind of extreme training or diet because maybe like 0.1% of people can stick to such rigorous methods.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34701", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26220/" ]

[ { "answer_id": 34705, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 0, "selected": false, "text": "<p>The reason is that to maintain some form of muscle you need to feed your body. A person with a proper nutritional diet will have abs. If you feed your body properly while maintaining a low bodyfat percentage, your abs will be visible.</p>\n\n<p>People in famine don't have enough nutritions, so their body starts to burn anything to stay alive, including muscle tissue. Because of this they still have abs, but they aren't defined enough to notice.</p>\n" }, { "answer_id": 35729, "author": "Craig", "author_id": 24242, "author_profile": "https://fitness.stackexchange.com/users/24242", "pm_score": 0, "selected": false, "text": "<p>Fat consumption <em>does not necessarily equate to more stomach fat</em>, unless you are eating excessive amounts. In fact, carbs and estrogen mimicking/endocrine disrupting components found in food, alcohol, pesticides, vinyls, personal care products, and plastics may be more responsible for fat accumulation around the abdomen. Not to mention reduced testosterone, which may be the primary cause of this. </p>\n\n<p>As for muscles showing in skinny people, it is very unlikely unless they do ab exercises or have genetics for large ab muscles.</p>\n\n<p><strong>Something to consider in a food shortage situation:</strong> our bodies use fat <em>and</em> muscle to produce energy. Our body prefers using fat first, but some people will experience losing muscles more quickly than others. It is unlikely that you will see a starving person with abs, because muscle requires more energy to maintain. Your body will use up muscles as energy to keep your organs running. Hence the abs disappear. </p>\n\n<p>Personally, I have been working on abs for 4-5 years and they took a long time to grow. When I eat significant calories or drink too much, they become less defined. When I cut out sugar, beer, and limit plastic/vinyl exposure they become more defined. <em>Abs will usually be small and less noticeable unless they are trained intensely.</em></p>\n\n<p>I also adopted a ketogenic diet consisting of (as calories) 70% fat, 20% protein, and 10% carbs. <em>I noticed a more even distribution of fat on my body, my abs becoming a little more defined after a couple months</em>. The fat was mostly, avocado, olive oil, cheese, and butter. The next time I do this I will cut out the butter and soft cheese, as it has more estrogen mimicking compounds. </p>\n\n<p>We hear a lot about BPAs and BPFs so here is a less known problem...<br>\nSource about Phthalates: <a href=\"https://branchbasics.com/blog/2015/06/common-household-chemicals-phthalates-19-surprising-sources/\" rel=\"nofollow noreferrer\">https://branchbasics.com/blog/2015/06/common-household-chemicals-phthalates-19-surprising-sources/</a></p>\n" }, { "answer_id": 35732, "author": "user26253", "author_id": 26253, "author_profile": "https://fitness.stackexchange.com/users/26253", "pm_score": 3, "selected": true, "text": "<p>Just because you are skinny doesn't mean you necessarily are toned/have good muscle definition. If you lose weight but aren't exercising (including ab exercises) then you are probably not going to see defined abs. People that are starving are likely not expending what energy they have to do a bunch of sit-ups, etc. This applies all muscles, we all have biceps and triceps but if you don't do arm exercises (with resistance/weights) then those muscles will be smaller and less defined. </p>\n\n<p>There is an expression (I might have mixed it up a bit) that is something along the lines of 'abs are made during your workouts but revealed by what you do in the kitchen'.</p>\n\n<p>The previous answer about the importance of having enough nutrients is also really important, something that is especially difficult during a famine. You have probably seen pictures of starving children with big bellies (known as kwashikor which is a severe protein deficiency). Even though they are very skinny and have minimal body fat, their abdomens are distended. This distention is due to edema or fluid retention, not fat, and results because the body isn't functioning properly (a very simple explanation of complex physiological process explained here if you are interested: <a href=\"https://biology.stackexchange.com/questions/58894/why-does-edema-occur-in-kwashiorkor/58896\">https://biology.stackexchange.com/questions/58894/why-does-edema-occur-in-kwashiorkor/58896</a>). </p>\n" }, { "answer_id": 35840, "author": "Kxy", "author_id": 26348, "author_profile": "https://fitness.stackexchange.com/users/26348", "pm_score": 0, "selected": false, "text": "<p>First of all abs are still muscles that need to be trained to be big.</p>\n\n<p>Not everybody has a \"huge 8 pack\" underneat their fat.</p>\n\n<p>But there are abs there.</p>\n\n<p>Just like how a person who doesn't go to the gym has wafer thin biceps and legs, they are going to have wafer thin abs too. But yes they are there</p>\n\n<p><strong>To answer the question in the title</strong></p>\n\n<p>The answer is something called <a href=\"https://en.wikipedia.org/wiki/Kwashiorkor\" rel=\"nofollow noreferrer\">Kwashiorkor</a> and is the characteristic pot belly look of children who are severely malnourished and starving</p>\n\n<blockquote>\n <p>The defining sign of kwashiorkor in a malnourished child is pitting\n edema (swelling of the ankles and feet). <strong>Other signs include a\n distended abdomen,</strong> an enlarged liver with fatty infiltrates,\n thinning hair, loss of teeth, skin depigmentation and dermatitis.</p>\n</blockquote>\n" } ]

[ "https://fitness.stackexchange.com/questions/34704", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 34722, "author": "user26241", "author_id": 26241, "author_profile": "https://fitness.stackexchange.com/users/26241", "pm_score": 3, "selected": true, "text": "<p>Looks good to me! Congrats on taking control of your own fitness! My advice:\n1) Log your activities each time you do them.\n2) Every so often (eg, weekly, biweekly, etc), gradually increase the difficulty of your overall workout. You can increase the difficulty by adding sets/reps, adding exercises, decreasing rest, etc. However, do not make huge jumps that are not sustainable.</p>\n\n<p>The goal is gradually increase your work capacity over time. Also, be realistic with your performance levels: You will encounter personal setbacks, illnesses, etc, so you will have occasional regressions. Don't let these setbacks cause you to give up. Just dust yourself off, and try to stay active...then resume your lifelong journey towards gradual improvement over time.</p>\n" }, { "answer_id": 35730, "author": "Daniel Miller", "author_id": 26252, "author_profile": "https://fitness.stackexchange.com/users/26252", "pm_score": 0, "selected": false, "text": "<p>If you're looking to get stronger, put on muscle and be overall healthier, depending on your age I would recommend resistance training. Find a good weight routine that suites your schedule. You can go to bodybuilding.com or just get the bodyspace app and there are tons of routines that break down every exercise step by step and let you log your activities. </p>\n\n<p>Just be sure to ease into it. Never bite off more than you can chew and you NEED to establish a baseline before you dive into heavy weight. Along with a good weight routine, a healthy and proper diet, good sleep and time, you will get stronger.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/34721", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26242/" ]

[ { "answer_id": 34722, "author": "user26241", "author_id": 26241, "author_profile": "https://fitness.stackexchange.com/users/26241", "pm_score": 3, "selected": true, "text": "<p>Looks good to me! Congrats on taking control of your own fitness! My advice:\n1) Log your activities each time you do them.\n2) Every so often (eg, weekly, biweekly, etc), gradually increase the difficulty of your overall workout. You can increase the difficulty by adding sets/reps, adding exercises, decreasing rest, etc. However, do not make huge jumps that are not sustainable.</p>\n\n<p>The goal is gradually increase your work capacity over time. Also, be realistic with your performance levels: You will encounter personal setbacks, illnesses, etc, so you will have occasional regressions. Don't let these setbacks cause you to give up. Just dust yourself off, and try to stay active...then resume your lifelong journey towards gradual improvement over time.</p>\n" }, { "answer_id": 35730, "author": "Daniel Miller", "author_id": 26252, "author_profile": "https://fitness.stackexchange.com/users/26252", "pm_score": 0, "selected": false, "text": "<p>If you're looking to get stronger, put on muscle and be overall healthier, depending on your age I would recommend resistance training. Find a good weight routine that suites your schedule. You can go to bodybuilding.com or just get the bodyspace app and there are tons of routines that break down every exercise step by step and let you log your activities. </p>\n\n<p>Just be sure to ease into it. Never bite off more than you can chew and you NEED to establish a baseline before you dive into heavy weight. Along with a good weight routine, a healthy and proper diet, good sleep and time, you will get stronger.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35726", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26246/" ]

[ { "answer_id": 35731, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p>The floor might not give you a bad back, but only training chest will <em>definitely</em> give you a bad back.</p>\n\n<p>The chest muscles pull the shoulders forward. The upper back muscles pull the shoulders back. If you train only chest, your shoulders will be pulled forward, your chest will get caved in, and your back muscles will get very tense and sore.</p>\n\n<p><a href=\"https://i.stack.imgur.com/j7H46.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/j7H46.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>You will invariably end up like in the picture to the left.</p>\n" }, { "answer_id": 35733, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 1, "selected": true, "text": "<p>If all you have is that bar, you can do three valuable lifts. Do all of them: building one part of your body up and ignoring the others will make you weak, prone to injuries, and have a funky posture. </p>\n\n<ul>\n<li><a href=\"http://www.exrx.net/WeightExercises/DeltoidAnterior/BBMilitaryPress.html\" rel=\"nofollow noreferrer\">Barbell overhead press</a>. Be careful how you get it up to the \"rack position\", <a href=\"http://www.exrx.net/WeightExercises/OlympicLifts/PowerClean.html\" rel=\"nofollow noreferrer\">cleaning</a> is actually a bit involved so consider setting the barbell ends on two ladders or something of the sort if you can. This will be your shoulder/chest lift and in my mind is much more valuable than bench pressing. Keep your butt and abs tight.</li>\n<li><a href=\"http://www.exrx.net/WeightExercises/OlympicLifts/FrontSquat.html\" rel=\"nofollow noreferrer\">Front squat</a>. Push through your heels, keep your feet flat. </li>\n<li><a href=\"http://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow.html\" rel=\"nofollow noreferrer\">Barbell rows</a>. Don't always do it, but have a mirror at your side or video record (better, since you can keep your head straight) and watch for bouncing and a non-flat back (both bad).</li>\n</ul>\n\n<p>If you do those every other day, 3x10, you'll be doing pretty good for yourself. It's not a perfect program but it's better than most. The only other thing to consider is that the weight will be different through all of them, the overhead press being easily your weakest lift. </p>\n\n<p>At some point consider moving to <a href=\"https://fitness.stackexchange.com/a/24596/7091\">a more dialed in training program</a> but again if you can stick to the above, and avoid the temptation to focus on \"mirror muscles\" (the ones you can see in the mirror when you flex) you'll be looking and feeling great within a few months.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35728", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25907/" ]

[ { "answer_id": 35735, "author": "keyup38", "author_id": 26260, "author_profile": "https://fitness.stackexchange.com/users/26260", "pm_score": 1, "selected": false, "text": "<p>Good decision, I wish you best of luck during your weight loss period. But remember 1 thing never give up!</p>\n\n<p>Here are six simple weight loss tips you can use today: </p>\n\n<p><strong>Number 1:</strong> STOP drinking beer (or any alcohol), drinking one single beer is equivalent to 7 slices of bread.</p>\n\n<p><strong>Number 2:</strong> Allow yourself a cheat meal once a week. I know you might think why should I do that? It will do the opposite of losing weight! Well, yes that’s true, but remember you are not a ROBOT. Having a cheat meal once a week will keep you motivated and therefore you won’t think losing weight is too hard and finish by quitting everything.</p>\n\n<p><strong>Number 3:</strong> Don’t eat the same food every day. Many people eat chicken and rice all the time because there is a low percentage of fat. But after a week or two, you will get bored. Go on some cooking website and try simple and healthy recipes.</p>\n\n<p><strong>Number 4:</strong> Go to the supermarket after eating. I know it’s weird, but its effective. Once you are full your body won’t desire any more calories and therefore you won’t buy any junk food.</p>\n\n<p><strong>Number 5:</strong> Buy smaller plates. This again, is another wired trick, but there are over 50 studies to support my tip. Having smaller plates will reduce the quantity of food you can put on it and your brain will think its full.</p>\n\n<p><strong>Number 6:</strong> If you are still hungry after your meal, eat either bananas or apples. These two fruits will help you full your stomach with a very low calorie count. And if you are still hungry after that drink water or green tea.</p>\n\n<p>If you want more information on how to lose weight here is a website I quite like : <a href=\"https://tip4fitness.com\" rel=\"nofollow noreferrer\">tip4fitness.com</a></p>\n" }, { "answer_id": 35736, "author": "Boris", "author_id": 26261, "author_profile": "https://fitness.stackexchange.com/users/26261", "pm_score": 0, "selected": false, "text": "<ul>\n<li>Don't drink alcohol.</li>\n<li>Don't eat a lot of sugar.</li>\n<li>Eat lots of salads and fruits.</li>\n<li>Go to the gym and workout for 30 minutes to 2 hours (depends on fast you want to lose weight or how much you want to lose)</li>\n<li>Don't workout for too long or you'll get hungry and eat junk food or such.</li>\n<li>Don't consume lots of carbs.</li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/35734", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26259/" ]

[ { "answer_id": 35746, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 2, "selected": false, "text": "<p>Protein does indeed build muscle, so, it’s going to be hard to add mass without sufficient protein intake. However, you don’t necessarily need to take protein supplements if your diet is adequately meeting your protein requirements when you train. You should try to get your protein intake from food sources first and supplement only if you can't seem to meet your requirements otherwise.</p>\n\n<p>As for your cousin, my guess is that his appearance has more to do with no longer training than it has to do with consuming protein supplements. </p>\n" }, { "answer_id": 35749, "author": "Muhammad Ali Khamis", "author_id": 23304, "author_profile": "https://fitness.stackexchange.com/users/23304", "pm_score": -1, "selected": false, "text": "<p>I do not think your this diet plan fits for body building. This diet plan consists on daily food items which everyone eat. To add inches to your body, you need to focus on food that increase your body weight. Choose food items which are high in calories, protein and carbohydrates. There are plenty of diet plan available on the internet that guides you according to you goal level.</p>\n\n<p>Once done with diet plant, set you exercise plan as well. LIFT HEAVY!</p>\n" }, { "answer_id": 35750, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 1, "selected": false, "text": "<p>To answer your question... You'd probably build muscle with that diet. I believe the recommended protein intake is 1.5 grams per kilogram to build muscle. Your diet has you at 95 grams if it's been calculated correctly so, yeah, no protein powder needed.</p>\n\n<p>I have to be honest... While I applaud your efforts in eating right and trying to build some muscle (and stay/get in shape), I think you might be surprised by what eating a well-rounded, healthy, diet might do. </p>\n\n<p>Shoehorning oneself into a laser-focused diet to achieve a goal is usually a road laden with failure. I'm not saying it's impossible, or that it won't work, but you've given yourself so many rules to start with: At least 19 by each individual menu item you eat daily. Once you break one, it's generally only a matter of time before others fall. This is a pretty well-documented phenomenon in the weight loss world. There is little reason to think it would be much different in the weight gain world. </p>\n\n<p>To put it another way... You've restricted yourself from ALL of the foods on this earth with the exception of the 19 menu items (23 if you count the ORs) provided to you. How long until you break the rules?</p>\n\n<p>A diet rich with HEALTHY meats, veggies, fruits, and, OMG yes - whole grains, and maybe the occasional protein supplement will probably be indistinguishable (in terms of how much you gain) than from your pre-planned diet - especially as you embark on your fitness journey. Once you begin to make gains and stick with your workout regimen, I would maybe think about a stricter \"gains diet.\"</p>\n\n<p>Prove to yourself first that you're willing to put in the work to get those gains. Focus on a <strong>healthy</strong>, well-rounded diet in the interim, and you'll be much better off. </p>\n\n<p>Also, did you have input into this plan or was it something your trainer made up for you? The reason I ask is that trainers have a habit of picking menu items THEY like to eat - not what you like to eat. I had a trainer tell me one time to eat three boiled eggs a day. That sounds great, but I hate boiled eggs. With a passion. How long do you think it was until I quit that? </p>\n\n<p>Finally... Your cousin is probably \"saggy\" because of an increased body fat ratio - not because of supplements. Although, depending on what type of \"supplements\" he was taking, it is possible they caused some of the problem, but probably not from protein powder.</p>\n" }, { "answer_id": 35761, "author": "Victor Parmar", "author_id": 2445, "author_profile": "https://fitness.stackexchange.com/users/2445", "pm_score": 0, "selected": false, "text": "<p>Don't hold yourself back by looking at your cousin. Everyone has a different body type.</p>\n\n<p>Focus on what you want to achieve and track your progress to see if you are getting there. I would stick to the diet plan and see how you progress. If things don't work after a couple of months you can consider changing or increasing the protein intake.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35745", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26265/" ]

[ { "answer_id": 35753, "author": "granitdev", "author_id": 26178, "author_profile": "https://fitness.stackexchange.com/users/26178", "pm_score": 1, "selected": false, "text": "<p>If your goal is to lose body fat, the first thing I'm going to assume is that you are otherwise healthy. I don't know how old you are, I don't know what condition your heart is in. That's up to you to figure out with your doctor. So with that massive caveat:</p>\n\n<p>The best way to lose fat is to restrict your carb intake, and completely stop all sugar intake. No soda, no sweets of any kind, and NO alcohol. Check every packaged thing you buy because even yogurt has loads of sugar in it.</p>\n\n<p>Do NOT restrict your calories though. You need to keep your calorie intake on par with the workouts your doing. Compensate for low carb intake with more good fats, and more protein.</p>\n\n<p>Diet is the most important thing, start there first, get that into your daily habbit, then move to exercise. The reason I say this is because no matter what you do in the gym, it's simply not possible to \"burn off\" what you eat. Your body is far too efficient. An hour of all out intense exercise, might burn 500 calories. A single burger and you've just wiped out all that work.</p>\n\n<p>SO, the way around this is to focus on exercises that cause your base level metabolism to rise for extended periods of time. This will burn a few extra calories every hour for a day or so, which adds up to far more than you can burn in a single exercise session.</p>\n\n<p>There are two primary categories of exercises that do this: interval prints, and heavy weight training. It's really up to you which one two focus on. For most people who have no strength ambitions, interval sprints are best.</p>\n\n<p>To perform interval sprints, take any exercise, treadmill, bike, running up a hill, literally anything working your whole legs, and perform a set as hard and fast as you can for 30 seconds. Then rest 60-90 seconds and repeat. You should only need 3-5 sets at most because as you get better at this your intensity will naturally climb so there is no need to endlessly add sets.</p>\n\n<p>That being said, take it easy the first few times to let your body get accustom to this form of exercise. Also, don't go all out on your first set, use it as a warmup.</p>\n\n<p>Training this way will cause your metabolism to rise for the next ~48-72 hours (it's highly variable, don't get to caught up in that). That's it.</p>\n\n<p>If your interested in strength, ask another question and I'll answer it there as I believe for most people the interval sprints are the best option. </p>\n\n<p>If you are able to stick with the very simple diet I outlined for you, that will be the majority of your results. The interval sprints will do the rest.</p>\n" }, { "answer_id": 35755, "author": "Idri K", "author_id": 25042, "author_profile": "https://fitness.stackexchange.com/users/25042", "pm_score": 0, "selected": false, "text": "<p><strong>Studies</strong></p>\n\n<p>According to <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/23019316\" rel=\"nofollow noreferrer\">this study</a>, aerobic training is the most efficient in order to lose overall body mass and fat mass. However if you want to retain the most amount of muscle, they advise to engage in Resistance Training.</p>\n\n<p><strong>Personal experience</strong></p>\n\n<p>On a more personal note, I used to do quite a bit of reps and sets with lost of different isolation movements. This lead me to have a low body mass and metabolism. I was eating around 2000 kilocalories a day.\nWhen I switched to strength training, I was doing half the time in training, but only focusing on big movements (Squats variations, Press variations and Deadlift variations).\nAs a result, my time spent training went down, my strength exploded and my metabolism followed the same path. I was eating 4000 kcals a day, still not gaining weight. Sleep patterns were perfect too.\nAs a side note, it took some time before eating 4000 kcals a day without gaining weight. I had to go up over time, starting at 2500, gradually increasing.</p>\n\n<blockquote>\n <p>I also want to know what are the best exercises to do in gym to burn more calories</p>\n</blockquote>\n\n<p>Therefore, as your goal is to burn more calories, I would suggest doing what I do now. Focusing on bit compound movements, and spend less time in the gym as a result.\nA good program would be <a href=\"http://startingstrength.com/\" rel=\"nofollow noreferrer\">Starting Strength</a>.\nIf you are interested, here is a typical day of training of me (not like Starting Strength though):</p>\n\n<ul>\n<li>Front Squat, up to one top set of 5 - takes about 15 minutes</li>\n<li>Bench press, up to one top set of 5 - takes about 10 minutes</li>\n<li>Behind the neck Push press, up to one top set of 5 - takes about 10 minutes</li>\n<li>Good morning, up to one top set of 20 - takes about 10 minutes</li>\n</ul>\n\n<p>Total time: 45 minutes. I do that 3-4 times a week. Need around 3000-3500 kcals a day right now to maintain bodyweight.</p>\n\n<p>I'm a male, 23yo, 5'10 (177 cm) and 167 pounds (76kg).</p>\n\n<p>I hope this helps !</p>\n\n<p>Idriss</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35751", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26269/" ]

[ { "answer_id": 35822, "author": "Do Re", "author_id": 26203, "author_profile": "https://fitness.stackexchange.com/users/26203", "pm_score": 2, "selected": false, "text": "<p>Well, as the name <code>whey</code> suggests, you could maybe go to your local farmer and get some fresh whey.</p>\n<p>If this does not suit you, you could try to get some natural whey powder. I do not mean the <code>unflavoured whey protein</code>, but the really natural whey.</p>\n<p>If you still do not want the powder, you could simply drink milk. It also has a decent amount of whey protein by nature....</p>\n<p>There does not seem to be a real alternative besides that. I dug through some posts on the internet now and some suggest egg whites, but I think the best would be a whey shake.</p>\n<p>The benefit of a shake in general is the better and faster digestability, so maybe you should really consider it.</p>\n" }, { "answer_id": 35824, "author": "e.l", "author_id": 25907, "author_profile": "https://fitness.stackexchange.com/users/25907", "pm_score": 1, "selected": false, "text": "<p>I would recommend quaker with milk,yogurt,banana (general fruits).I haven't take never whey. I can't say whey if it gains more but like those it can replace.I hope to help</p>\n" }, { "answer_id": 36162, "author": "Chuck", "author_id": 26631, "author_profile": "https://fitness.stackexchange.com/users/26631", "pm_score": 2, "selected": false, "text": "<p>Nuts and soy products are a great source of fast non-dairy protein. (You can generally find a soy isolate protein powder in a nutrition store).</p>\n\n<p>Personally I'm a big fan of peanut butter and almonds. Just watch your fat intake with adding nuts to your diet.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35757", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25624/" ]

[ { "answer_id": 35763, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 3, "selected": true, "text": "<p>Running up hill is almost always better for cardio and fat loss as one would expect. Not so much for muscle gaining, though it would contribute more to legs than running on a flat road. </p>\n\n<p>Running downhill on the other hand is almost worse in every way because as you stated, it's easier.</p>\n\n<p>Given the same amount of effort, running on the flat loop vs the hilly loop will yield roughly the same results. You'd run slightly slower on the uphill parts and slightly faster on the downhill.</p>\n\n<p>You don't mention how steep the hill is, but you mentioned that you actively try to slow down so I'm going to assume it's fairly steep. One big downside to steep downhill running is the impact it has on your legs and feet. Because you're fighting gravity, you're actively trying to slow yourself down. In order to do that, you have to basically lean backwards which causes you to run at a very weird angle. Your feet will strike hard at the heels, and the impact travels up the entire leg. All of which can cause ankle, knee, and hip problems eventually.</p>\n\n<p>A more advanced way to run downhill is to actually use gravity to your advantage and run <em>faster</em> so that you maintain the proper form down the hill. The steeper and longer the hill, the harder it is to do without tripping as you will be going much, much faster than you're used to.</p>\n\n<p>Although for a beginner, I would suggest a simpler approach. Run up the hill version and then walk back down it. You would be pushing yourself harder on the uphill movements and then using the downhill as a rest period. Some routes with many crests and valleys can be used as a form of interval training where you sprint on the uphill and then walk on the downhill parts.</p>\n\n<p>You can use the flat loop as well in which you run consistently around at a more moderate pace.</p>\n" }, { "answer_id": 35768, "author": "Dennis Haarbrink", "author_id": 26232, "author_profile": "https://fitness.stackexchange.com/users/26232", "pm_score": 1, "selected": false, "text": "<p>I think both have their merits.</p>\n\n<p>It sounds like the flat route is more like steady state cardio. While the sloped route is like an interval training.</p>\n\n<p>You can also increase the difference in intensity between uphill/downhill by increasing your speed uphill and using downhill as active recovery.</p>\n\n<p>Take the flat route the next day to not burn yourself out.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35759", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26278/" ]

[ { "answer_id": 35789, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 3, "selected": true, "text": "<p>Hollow Holds, Hollow rocks, weighted hollow holds/rocks (a backpack or dumbell dangling on you feet by example). Failure is when you are unable to keep your lower back in contact with the ground. <a href=\"https://youtu.be/Ln4P4WQ7EWU\" rel=\"nofollow noreferrer\">https://youtu.be/Ln4P4WQ7EWU</a></p>\n\n<p>Holds: One legged L-Sit, Tuck L-Sit, L-Sit, V-Sit, Manna (the gymnastic move) . On the floor, paralettes, and parallel bars. <a href=\"https://youtu.be/GbZeD4q_cSE\" rel=\"nofollow noreferrer\">https://youtu.be/GbZeD4q_cSE</a></p>\n\n<p>Knee raises, Toe raises, Toes to bar, Toes to bar with ankle weights (all strict, no swing). You can make them in a circle instead of just up and down to target the obliques too</p>\n\n<p>Front Lever work you abs pretty well too (in addition to your lats, your back, your and glutes)</p>\n\n<p>Dragon Flags, Human Flags</p>\n" }, { "answer_id": 36203, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 1, "selected": false, "text": "<p>I'm going to jump to the conclusion here that when you say \"abs\", you mean the core musculature in its entirety.</p>\n\n<p>While <a href=\"https://fitness.stackexchange.com/a/35789/20219\">Pancake's answer is good</a>, it does only address part the story.</p>\n\n<p>The core musculature does have several functions, flexion (as in a crunch), anti-flexion (when you brace such as in a squat or deadlift), extension (superman style exercise), anti-extension (a plank exercise), lateral flexion (side bends), anti lateral-flexion (1 arm farmers walks / suitcase carries), rotation (cable core rotation thing) and anti-rotation (Pallof press).</p>\n\n<p>Now arguably, it's the anti exercises that are more important for proper spinal alignment and health than the flexion / extension exercises, as in life you're more likely to need to brace yourself against forces through your core than the opposite (picking up shopping from the floor, lifting children (preferably yours) overhead, holding a door for someone), though I have also read from some highly regarded strength coaches that flexion type exercises help lubricate and provide nutrients to the spine.</p>\n\n<p>What I think pretty much all coaches agree on is that there's little point in doing thousands of crunches a day in pursuit of a six pack. Though I don't have time to search for it at the moment, from memory the rectus abdominis (six pack muscle) is made up from roughly equal parts fast twitch and slow twitch muscle fibres, so it's a good idea to mix up heavy, strength based crunch style exercises with more endurance type ones.</p>\n\n<p>Basically, work everything, but don't go too nuts in any single direction.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35760", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/16841/" ]

[ { "answer_id": 36508, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>I don't think problem is with breath taking. </p>\n\n<p>If you have high deadlift, and a specially if that is classic one, you have much stronger back then legs. Try to keep your tibia straight, do not move knees forward. <a href=\"https://www.youtube.com/watch?v=VQ5y5iB2u6w\" rel=\"nofollow noreferrer\">Here</a> is more about it. That way you will use your back much more over quads. If you want to stick what you have now - make legs stronger.</p>\n\n<p>Also, as a comment - you keep head in strange position - it can be due to angle, but please take a look on it. </p>\n" }, { "answer_id": 36516, "author": "Belzebu", "author_id": 27077, "author_profile": "https://fitness.stackexchange.com/users/27077", "pm_score": 0, "selected": false, "text": "<p>I guess the answer to your questions is a bit of everything.</p>\n\n<p>First, I would decrease the weights in order to remove the belt dependency. This way you know when your form is breaking down.</p>\n\n<p>Second, learn how to breath and how to hold the air inside throughout the movement.</p>\n\n<p>From your videos, your core looks pretty weak. Decrease the weights, get your form right, learn how to breath in between sets, control your breathing, breath out when you are at the push part of the exercise and then continue by increasing the weights. </p>\n" }, { "answer_id": 36534, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>Regarding holding your breath: Please consider modifying your <a href=\"https://en.wikipedia.org/wiki/Valsalva_maneuver\" rel=\"nofollow noreferrer\">Valsalva Maneuver</a> by closing your airway with your glottis instead of your lips/tongue/etc. This modification might allow you to resist leakage better.</p>\n\n<p>Please see also <a href=\"https://fitness.stackexchange.com/a/37565/20213\">this related answer about the role of the abdominal muscles in the squat</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35772", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26288/" ]

[ { "answer_id": 36508, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>I don't think problem is with breath taking. </p>\n\n<p>If you have high deadlift, and a specially if that is classic one, you have much stronger back then legs. Try to keep your tibia straight, do not move knees forward. <a href=\"https://www.youtube.com/watch?v=VQ5y5iB2u6w\" rel=\"nofollow noreferrer\">Here</a> is more about it. That way you will use your back much more over quads. If you want to stick what you have now - make legs stronger.</p>\n\n<p>Also, as a comment - you keep head in strange position - it can be due to angle, but please take a look on it. </p>\n" }, { "answer_id": 36516, "author": "Belzebu", "author_id": 27077, "author_profile": "https://fitness.stackexchange.com/users/27077", "pm_score": 0, "selected": false, "text": "<p>I guess the answer to your questions is a bit of everything.</p>\n\n<p>First, I would decrease the weights in order to remove the belt dependency. This way you know when your form is breaking down.</p>\n\n<p>Second, learn how to breath and how to hold the air inside throughout the movement.</p>\n\n<p>From your videos, your core looks pretty weak. Decrease the weights, get your form right, learn how to breath in between sets, control your breathing, breath out when you are at the push part of the exercise and then continue by increasing the weights. </p>\n" }, { "answer_id": 36534, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>Regarding holding your breath: Please consider modifying your <a href=\"https://en.wikipedia.org/wiki/Valsalva_maneuver\" rel=\"nofollow noreferrer\">Valsalva Maneuver</a> by closing your airway with your glottis instead of your lips/tongue/etc. This modification might allow you to resist leakage better.</p>\n\n<p>Please see also <a href=\"https://fitness.stackexchange.com/a/37565/20213\">this related answer about the role of the abdominal muscles in the squat</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35805", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26326/" ]

[ { "answer_id": 36508, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>I don't think problem is with breath taking. </p>\n\n<p>If you have high deadlift, and a specially if that is classic one, you have much stronger back then legs. Try to keep your tibia straight, do not move knees forward. <a href=\"https://www.youtube.com/watch?v=VQ5y5iB2u6w\" rel=\"nofollow noreferrer\">Here</a> is more about it. That way you will use your back much more over quads. If you want to stick what you have now - make legs stronger.</p>\n\n<p>Also, as a comment - you keep head in strange position - it can be due to angle, but please take a look on it. </p>\n" }, { "answer_id": 36516, "author": "Belzebu", "author_id": 27077, "author_profile": "https://fitness.stackexchange.com/users/27077", "pm_score": 0, "selected": false, "text": "<p>I guess the answer to your questions is a bit of everything.</p>\n\n<p>First, I would decrease the weights in order to remove the belt dependency. This way you know when your form is breaking down.</p>\n\n<p>Second, learn how to breath and how to hold the air inside throughout the movement.</p>\n\n<p>From your videos, your core looks pretty weak. Decrease the weights, get your form right, learn how to breath in between sets, control your breathing, breath out when you are at the push part of the exercise and then continue by increasing the weights. </p>\n" }, { "answer_id": 36534, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>Regarding holding your breath: Please consider modifying your <a href=\"https://en.wikipedia.org/wiki/Valsalva_maneuver\" rel=\"nofollow noreferrer\">Valsalva Maneuver</a> by closing your airway with your glottis instead of your lips/tongue/etc. This modification might allow you to resist leakage better.</p>\n\n<p>Please see also <a href=\"https://fitness.stackexchange.com/a/37565/20213\">this related answer about the role of the abdominal muscles in the squat</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35814", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25907/" ]

[ { "answer_id": 35864, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 2, "selected": true, "text": "<p>I have the same issue. Rows, will work the lats very well. There are about a million variations on rows too, so try them and see what works best for you. </p>\n\n<p>Quite frankly, I think the inverted row is one of the best back exercises one can do. It's body weight, but beginners can bring their legs closer to their body while more advanced folks can leave their legs extended. Once that's no longer challenging you can switch to a one-armed row too. Oh, and you need almost zero equipment. Maybe a broomstick and two chairs?</p>\n\n<p>That said, look around <a href=\"http://exrx.net/Lists/ExList/BackWt.html#General\" rel=\"nofollow noreferrer\">here</a> and see if there are any other back exercises you can do that won't hurt your shoulder. But, give the inverted row a shot. You might be surprised that it's such a challenging exercise.</p>\n" }, { "answer_id": 35881, "author": "empo", "author_id": 26396, "author_profile": "https://fitness.stackexchange.com/users/26396", "pm_score": 0, "selected": false, "text": "<p>If it hurts you may be injured. In which case, stop all training and get it checked out. Otherwise you risk making it worse and a longer lay off.</p>\n" }, { "answer_id": 35884, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 0, "selected": false, "text": "<p>Do some shoulder mobility work before starting your workouts. Take a pvc pipe or a long stick of sort, hold it in front of you and put it behind your back. Do band pull aparts. Do some rotator cuff work. Warm up. </p>\n\n<p>You can do assisted pull up machine, yates rows (look it up), dumbbell pulls, high row machine etc. Do some dead hangs.</p>\n\n<p>But I think your emphasis should be on checking out your shoulders, doing mobility work (look up kelley starr's becoming a supple leapord) and warming up.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35863", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 35874, "author": "Dennis Haarbrink", "author_id": 26232, "author_profile": "https://fitness.stackexchange.com/users/26232", "pm_score": 1, "selected": false, "text": "<p>I would recommend a basic strength program like Stronglifts or Starting Strength.\nAnd for your dietary needs: GOMAD. Gallon Of Milk A Day. That is ~2400kcal and ~120g of proteins. </p>\n\n<p>Keep eating your normal amounts. I would still stay clear from too much junk food and focus on meats and veggies. \nA cheeseburger every once in a while is okay, just don't overdo it.</p>\n" }, { "answer_id": 35875, "author": "sadpandaissad", "author_id": 26389, "author_profile": "https://fitness.stackexchange.com/users/26389", "pm_score": -1, "selected": false, "text": "<p>First of all you need to know how much calories you need for doing your job. As a worker in a office you need like 2.2k calories. </p>\n\n<p>I will do the calculation with my daily work and my added calories.</p>\n\n<p>So I eat 2.2k calories to do my daily job but if I need to gain more I add like 700 more calories.</p>\n\n<p>After that I eat like 3k calories a day.<br></p>\n\n<p>If I do a heavy workout like legs or back I add more because a heavy workout burns like 600 calories(yeah I know someone will say more or less).</p>\n\n<p>To gain muscles the muscle need protein.<br>\nI do it with 1kg=2g protein. In your case 56kg=112g <br>\nAlso keep the fat small to eat clean and train dirty <br></p>\n\n<p>If you are new to training you should start with full-body training but with many rest days. Don`t go every day.\nLater you can do a split.\nI do a 3-split:</p>\n\n<p>chest-tricpes\nback-biceps\nshoulder-leg-abs\nand 2 rest days.</p>\n\n<p>I hope this helps you</p>\n" }, { "answer_id": 35876, "author": "Danil Gholtsman", "author_id": 7077, "author_profile": "https://fitness.stackexchange.com/users/7077", "pm_score": 0, "selected": false, "text": "<p>Looks like your goals same as mine :) (i waked this path and still on it, look at my last question. Also i made many mistakes and here they are)</p>\n\n<p><strong>1)</strong> So, first of all - you don't need to workout every day. </p>\n\n<p>Your body need time to regenerate all \"damage\" caused by working out.</p>\n\n<p>I'd recommend you full body program 2-3 times per week for first two month.</p>\n\n<p>Something like <a href=\"https://www.bodybuilding.com/content/the-ultimate-beginner-3-day-full-body-routine.html\" rel=\"nofollow noreferrer\">this one</a> </p>\n\n<p><strong>2)</strong> Watch your nutrition! You more need to care about what you are eating than about counting calories. Because of 200kcal u get by boiled chicken and 200kcal u get from chocolate bar impact different.\nSo simple rules:</p>\n\n<ul>\n<li><p>Wipe out sugar and all sweets/soda from your mind (but u can drink\nzero stuff). If you like your coffe/tea sweet - you can buy\nsweetener. Like aspartame, you can find it in every supermarket.</p></li>\n<li><p>Don't eat buns/bread (but in your case of underweight actually you can eat some dark bread I suppose)</p></li>\n<li><p>Reduce sauces.</p></li>\n<li><p>No aclohol/smoking.</p></li>\n<li><p>Try eat meat/fish more, but better boiled than fried.</p></li>\n</ul>\n\n<p><strong>3)</strong> You need to sleep minimum 8hrs.</p>\n\n<p><strong>And last one</strong> - try to walk by feet (not running, it's exausting and you can't run for like 40mins - 1hr straight) like around 6-12km per day. On your way to job. Or to the bus station (u can skip some just walking by feet).</p>\n\n<p><strong>P.S.</strong> \nI think you can ignore last advice because if your weight is so low you don't need that. I gain fat really fast thats why I trying to walk a lot, and it helps.</p>\n" }, { "answer_id": 35880, "author": "empo", "author_id": 26396, "author_profile": "https://fitness.stackexchange.com/users/26396", "pm_score": 0, "selected": false, "text": "<p>I don't know if this is allowed but I bought a book called <code>Bigger, Leaner, Stronger</code> and I am currently following this program and I have seen good gains over the last 6 months. It's a great starting point and perfect for beginners because it teaches you the basics so you understand how training and nutrition affect your body and it also dispels a lot of myths that are banded around by so called \"health/fitness/nutrition\" gurus.</p>\n\n<p>Check out some of his blog post's on <a href=\"https://www.muscleforlife.com/\" rel=\"nofollow noreferrer\">muscleforlife.com</a></p>\n\n<p>Also do a search on this site for <code>macro calculator</code> and you'll find a handy little calculator for working out your macro's.</p>\n\n<p>Disclaimer: I am in no way affiliated with the author or muscleforlife.com. I just love the program and the knowledge he shares.</p>\n\n<p>Oh and one last thing...your technique is by far more important than how heavy you can lift. Don't ever forget that :)</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35873", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26388/" ]

[ { "answer_id": 35883, "author": "empo", "author_id": 26396, "author_profile": "https://fitness.stackexchange.com/users/26396", "pm_score": -1, "selected": false, "text": "<p>Chicken, turkey, beef, fish, eggs, milk, cheese, yogurt.</p>\n" }, { "answer_id": 35887, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 2, "selected": true, "text": "<p>Check out NutritionExpress' protein rankings and relevant info <a href=\"https://www.nutritionexpress.com/article+index/authors/editor/showarticle.aspx?articleid=743\" rel=\"nofollow noreferrer\">here</a>:</p>\n\n<p><a href=\"https://i.stack.imgur.com/Ua8qQ.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Ua8qQ.gif\" alt=\"enter image description here\"></a></p>\n\n<p>Also, be aware of complementary protein paring. See <a href=\"http://health.bastyr.edu/news/health-tips/2011/09/what-are-complementary-proteins-and-how-do-we-get-them\" rel=\"nofollow noreferrer\">here</a> for starters.</p>\n\n<p>And you should be acquainted with the notion of proper/optimal absorption of nutrients too. See <a href=\"http://www.onegreenplanet.org/natural-health/important-nutrients-you-need-for-healthy-digestion/\" rel=\"nofollow noreferrer\">here</a> for that. It's not mentioned in the linked article, but a good way to absorb magnesium is <a href=\"http://www.ancient-minerals.com/transdermal-magnesium/how-topical/\" rel=\"nofollow noreferrer\">through the skin</a>, so rub it all over your body^* before you take a bath/shower or something.</p>\n\n<p>I put chlorophyll in my tea too, which <a href=\"http://www.academicfoodjournal.com/archive/2011/issue2/26-32.pdf\" rel=\"nofollow noreferrer\">I've come to believe</a> helps in long term absorption of protein via its ability to clean the intestines:</p>\n\n<p><a href=\"https://i.stack.imgur.com/8zz7C.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/8zz7C.png\" alt=\"enter image description here\"></a></p>\n\n<p>I know it's not what the question asked, but I'd like to also add that using the <a href=\"https://www.choosemyplate.gov\" rel=\"nofollow noreferrer\">MyPlate</a> resource as a <em>guide</em> (as opposed to strict adherence) is a good practice and try to be as primitively inspired while shopping/hunting/foraging as feasibly possible, <em>i.e.</em>, in the sense of (a mix between) Michael Pollan's ethos in <a href=\"https://rads.stackoverflow.com/amzn/click/0143038583\" rel=\"nofollow noreferrer\">The Omnivore's Dilemma</a>:</p>\n\n<p><strong>The Omnivore's Dilemma SPOILER ALERT:</strong></p>\n\n<blockquote class=\"spoiler\">\n <p> The final section finds Pollan attempting to prepare a meal using only ingredients he has hunted, gathered, or grown himself. He recruits assistance from local foodies, who teach him to hunt feral pigs, gather wild mushrooms, and search for abalone. He also makes a salad of greens from his own garden, bakes sourdough bread using wild yeast, and prepares a dessert from cherries picked in his neighborhood. Pollan concludes that the fast food meal and the hunter-gatherer meal are \"equally unreal and equally unsustainable\". He believes that if we were once again aware of the source of our food – what it was, where it came from, how it traveled to reach us, and its true cost – we would see that we \"eat by the grace of nature, not industry\".</p>\n</blockquote>\n\n<p>...and a \"<a href=\"https://en.wikipedia.org/wiki/Paleolithic_diet\" rel=\"nofollow noreferrer\">Paleo Diet</a>\":</p>\n\n<p><a href=\"https://i.stack.imgur.com/H7Gx5.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/H7Gx5.png\" alt=\"enter image description here\"></a></p>\n\n<p>But, like I said, use these as a guide as opposed to a strict singular dietary adherence. In practice it's a subtle balance of them all. If you're a vegan it's trickier: In my own experience as a vegan---in the past, but not anymore---for six years it's how well you can pair proteins, the time you can spend preparing this, and the amount of plant-based food you can consume in a day, but it is possible. Check out an example of <a href=\"https://www.youtube.com/watch?v=sHeyp2UwLQE&amp;t=1m43s\" rel=\"nofollow noreferrer\">Kendrick Farris</a>'s approach, and there are a lot of other examples. But I quit this way of eating because of prep time (see <a href=\"https://www.youtube.com/watch?v=ylG8b8ivy7M&amp;t=6m50s\" rel=\"nofollow noreferrer\">here</a> for an idea), and it's my understanding (I could be wrong) that our dentition---canine teeth---is reflective of our nature/evolution to eat meat that contains the concentrated nutrients formed from the animal's efforts from consuming mostly plant-based foods. Personally, I try to eat two/three wholly vegan meals a week.</p>\n\n<p>If you're body building, you've got to remain kinda consistent, so I'd recommend a \"meal prep\" schedule of some kind:</p>\n\n<p><a href=\"https://i.stack.imgur.com/VolM0.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/VolM0.png\" alt=\"enter image description here\"></a></p>\n\n<p>Working out in the morning increases your metabolism throughout the day, which I find compliments a scheduled meal plan, but I also dislike sameness, so I do that every other day (3-to-4 prep'd meals a week) with random snacks/meals and eating out on off days^**.</p>\n\n<hr>\n\n<p>_{* If you like Conan O'Brien, you'll like <a href=\"https://www.youtube.com/watch?v=NwsoBtqoB8A&amp;t=1m9s\" rel=\"nofollow noreferrer\">this video</a> that touches on magnesium absorption.}</p>\n\n<p>_{** I hope this hasn't come off as a humblebrag-type rant. I can assure you my heart is in the right place.}</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35882", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24305/" ]

[ { "answer_id": 35890, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 0, "selected": false, "text": "<p>For hypertrophy go for higher number of reps. Low reps high weight definitely build strength and some size, but if you're aiming for size, you'll want to lower the weight a bit, and hit higher reps. </p>\n\n<p>Also, are you doing anything else for legs? Romanian deadlifts (absolutely killer for hamstrings), deadlifts, leg press, extensions, reverse hypers etc. All those stimulate different muscles and adjusting rep ranges towards 8+ will definitely result in size.</p>\n\n<p>For measurements, you'll want to measure every week or two, in the same areas around the same time. Water intake, time of the day etc. can all affect measurements.</p>\n\n<p>Either way, if you're gaining strength, keep at it. It's not like you'll see a lot of progress in one week. It's a marathon. Experiment with the rep ranges and have fun. It's like experimenting on your own body!</p>\n" }, { "answer_id": 36302, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 1, "selected": false, "text": "<p>As far as I can see you've been only working out for 3 weeks. I suggest you take some pictures or measure your legs right now.</p>\n\n<p>After measuring, be consistent in your training, eating and rest periods for the next 6 months. I see that you're eating over 4000 calories and 120+ grams of protein a day, this should give you ample fule to grow. </p>\n\n<p>After 6 months, measure again and I'm without a doubt sure that you will have gained mass on your legs.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35886", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 35898, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 0, "selected": false, "text": "<p>It's a fallacy to think that bad form results in no muscle development in ALL cases. I'm not saying put on 3 plates on your squat and quarter rep it or try curling 135 lbs by thrusting your pelvic in and jerk the bar into your chest but you should no you have to lift heavy (or progressively so) to further scar muscle tissue and hypertrophy. </p>\n\n<p>That being said, people who've been doing it a while probably know the drill on doing it with perfect form but probably start off their workout with something like a cross body curl with heavy weight to get some cheat curls, and stimulate lots of different fibers. When you cross curl vs regular hammer curl you're hitting different parts of your body (try it out, it's harder in some cases because it's like a standing concentration curl). </p>\n\n<p>Experiment on yourself to see how it feels. Try combining cheat curling and strict form curls. Try both hammer and cross body.</p>\n" }, { "answer_id": 36304, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<h2>Elbow Flexor Activation</h2>\n\n<hr>\n\n<p>To keep this part simple..</p>\n\n<ul>\n<li>Palms face up (full supination) you'll emphasize the biceps.</li>\n<li>Palms face down (pronation) you'll emphasize the brachialis</li>\n<li>The brachioradialis, which is targeted with a neural grip, attaches\ntoo close to your forearm for there to be any major difference. This\nposition would have the greater effect the on the biceps…</li>\n</ul>\n\n<p>A little applied anatomy. The biceps -- a two-headed muscle, comprised of the short head (which sits on the inner portion of the upper arm) and the long head (which sits on the outer portion of the upper arm). The long head of the muscle crosses the shoulder while the short head originates from the front of the scapula. </p>\n\n<p><a href=\"https://i.stack.imgur.com/nOtq9.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/nOtq9.jpg\" alt=\"enter image description here\"></a></p>\n\n<h2>Why does this matter?</h2>\n\n<p>Well, during performance of exercises where the upper arm is held behind the body, the long head is placed in a greater position of stretch compared to the short head and therefore is able to generate maximal force. Conversely, during performance of movements</p>\n\n<blockquote>\n <p>When the upper arm is <strong>held out in front of the body, the long head is\n slackened to a greater degree</strong> (this phenomenon called active\n insufficiency) and therefore force production is compromised.</p>\n</blockquote>\n\n<hr>\n\n<h2>Neural Control</h2>\n\n<p>Research shows that aspects of the biceps are “partitioned”, with both the long and short heads comprised of individual compartments, innervated by branches of the primary nerves. </p>\n\n<ul>\n<li>The lateral portion of the muscle are recruited for elbow flexion.</li>\n<li>Fibers in the medial aspect are recruited for supination</li>\n<li>Centrally located fibers are recruited for non-linear combinations of\nflexion and supination.</li>\n</ul>\n\n<p>Furthermore, the short head appears to be more active in the latter part of an arm curl (i.e. greater elbow flexion) while the long head is more active in the early phase.</p>\n\n<hr>\n\n<p><strong><em>Sources:</em></strong>\n<a href=\"http://journals.lww.com/jbjsjournal/Abstract/1957/39050/Integrated_Actions_and_Functions_of_the_Chief.11.aspx\" rel=\"nofollow noreferrer\">http://journals.lww.com/jbjsjournal/Abstract/1957/39050/Integrated_Actions_and_Functions_of_the_Chief.11.aspx</a>\n<a href=\"http://journals.lww.com/corr/Abstract/1997/03000/Biceps_Activity_During_Shoulder_Motion__An.17.aspx\" rel=\"nofollow noreferrer\">http://journals.lww.com/corr/Abstract/1997/03000/Biceps_Activity_During_Shoulder_Motion__An.17.aspx</a>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/7570586\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/7570586</a>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/7570586\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/7570586</a></p>\n\n<p><em>Note: Some of these journals require membership to access.</em> </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35896", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 35898, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 0, "selected": false, "text": "<p>It's a fallacy to think that bad form results in no muscle development in ALL cases. I'm not saying put on 3 plates on your squat and quarter rep it or try curling 135 lbs by thrusting your pelvic in and jerk the bar into your chest but you should no you have to lift heavy (or progressively so) to further scar muscle tissue and hypertrophy. </p>\n\n<p>That being said, people who've been doing it a while probably know the drill on doing it with perfect form but probably start off their workout with something like a cross body curl with heavy weight to get some cheat curls, and stimulate lots of different fibers. When you cross curl vs regular hammer curl you're hitting different parts of your body (try it out, it's harder in some cases because it's like a standing concentration curl). </p>\n\n<p>Experiment on yourself to see how it feels. Try combining cheat curling and strict form curls. Try both hammer and cross body.</p>\n" }, { "answer_id": 36304, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<h2>Elbow Flexor Activation</h2>\n\n<hr>\n\n<p>To keep this part simple..</p>\n\n<ul>\n<li>Palms face up (full supination) you'll emphasize the biceps.</li>\n<li>Palms face down (pronation) you'll emphasize the brachialis</li>\n<li>The brachioradialis, which is targeted with a neural grip, attaches\ntoo close to your forearm for there to be any major difference. This\nposition would have the greater effect the on the biceps…</li>\n</ul>\n\n<p>A little applied anatomy. The biceps -- a two-headed muscle, comprised of the short head (which sits on the inner portion of the upper arm) and the long head (which sits on the outer portion of the upper arm). The long head of the muscle crosses the shoulder while the short head originates from the front of the scapula. </p>\n\n<p><a href=\"https://i.stack.imgur.com/nOtq9.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/nOtq9.jpg\" alt=\"enter image description here\"></a></p>\n\n<h2>Why does this matter?</h2>\n\n<p>Well, during performance of exercises where the upper arm is held behind the body, the long head is placed in a greater position of stretch compared to the short head and therefore is able to generate maximal force. Conversely, during performance of movements</p>\n\n<blockquote>\n <p>When the upper arm is <strong>held out in front of the body, the long head is\n slackened to a greater degree</strong> (this phenomenon called active\n insufficiency) and therefore force production is compromised.</p>\n</blockquote>\n\n<hr>\n\n<h2>Neural Control</h2>\n\n<p>Research shows that aspects of the biceps are “partitioned”, with both the long and short heads comprised of individual compartments, innervated by branches of the primary nerves. </p>\n\n<ul>\n<li>The lateral portion of the muscle are recruited for elbow flexion.</li>\n<li>Fibers in the medial aspect are recruited for supination</li>\n<li>Centrally located fibers are recruited for non-linear combinations of\nflexion and supination.</li>\n</ul>\n\n<p>Furthermore, the short head appears to be more active in the latter part of an arm curl (i.e. greater elbow flexion) while the long head is more active in the early phase.</p>\n\n<hr>\n\n<p><strong><em>Sources:</em></strong>\n<a href=\"http://journals.lww.com/jbjsjournal/Abstract/1957/39050/Integrated_Actions_and_Functions_of_the_Chief.11.aspx\" rel=\"nofollow noreferrer\">http://journals.lww.com/jbjsjournal/Abstract/1957/39050/Integrated_Actions_and_Functions_of_the_Chief.11.aspx</a>\n<a href=\"http://journals.lww.com/corr/Abstract/1997/03000/Biceps_Activity_During_Shoulder_Motion__An.17.aspx\" rel=\"nofollow noreferrer\">http://journals.lww.com/corr/Abstract/1997/03000/Biceps_Activity_During_Shoulder_Motion__An.17.aspx</a>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/7570586\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/7570586</a>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/7570586\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/7570586</a></p>\n\n<p><em>Note: Some of these journals require membership to access.</em> </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35908", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23669/" ]

[ { "answer_id": 35920, "author": "Dennis Haarbrink", "author_id": 26232, "author_profile": "https://fitness.stackexchange.com/users/26232", "pm_score": 1, "selected": false, "text": "<p>I don't have any answers directly for your question, but maybe I can still help a little bit.</p>\n\n<p>Atrophied muscles seem to 'remember' they were once larger. If you are lean and muscular and stop training for a (long) while and you become fat and lose your muscle mass. Once you start training again and eating right you drop the fat very easy <em>while</em> rebuilding your muscle mass. </p>\n\n<p>My point is, even if you might lose muscle mass, you should regain it fairly easily.</p>\n" }, { "answer_id": 35921, "author": "CanESER", "author_id": 15980, "author_profile": "https://fitness.stackexchange.com/users/15980", "pm_score": 1, "selected": false, "text": "<p>There is no way to keep muscle mass without working out but if u keep your diet clean as u do while work out, u can minimize your loss and as they said before its easy to regain when u start back. So only tip I can give is taking care about your diet. Keep your protein intake as much as before and keep your daily caloric intake in maintenance (no weight loss and gain).</p>\n" }, { "answer_id": 35935, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<p>To elaborate a bit on the previous answers,</p>\n\n<p>If you can't workout at all for 2 months, you will lose muscle mass and strenght that's a fact nothing you can really do about this.</p>\n\n<p>However, There is a few things that makes it not as demoralizing as it may sound : </p>\n\n<ul>\n<li>First, not working out for 2 month can actually be a good start to optimize your training program, diet etc.. while you're not actually training.</li>\n<li>Second, As Dennis mentionned it Muscle Memory is a real thing, i don't know what is your training regiment but you won't be starting again from scratch as it's only two month and you will regain your strenght and mass faster than you gained it in the first place. </li>\n<li>Third and last, try to keep your diet on point, especially your protein intake it can help not lose too much mass. Reduce your calories though as you will not be working out for 2 month. </li>\n</ul>\n\n<p>Hope it helps. </p>\n" }, { "answer_id": 35937, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 0, "selected": false, "text": "<p>Maybe you don't want to give the details of your surgery,but maybe you will be able to work the parts of your body that aren't affected (by example a hip surgery will prevent you from doing squats but probably not from bench press, dumbbell row lying on bench, and military press)</p>\n" }, { "answer_id": 35995, "author": "LiamRylie", "author_id": 25578, "author_profile": "https://fitness.stackexchange.com/users/25578", "pm_score": 0, "selected": false, "text": "<p>I once took six months off from training. My first day back I tested my maximum amounts and surprisingly was able to lift about 10% more weight on all motions. Go figure! </p>\n\n<p>Personally, wouldn't worry about it too much. There's good feedback here regarding protein an calorie intake. Plus, you'll need good nutrition for surgery recovery. </p>\n\n<p>Studies show that a special diet high in protein BEFORE an operation speeds recovery. Naturally, lots of protein AFTER is paramount. There may be times when you just won't feel like eating but you gotta anyway. Find a tasty protein powder. </p>\n\n<p>In the hospital, they actually feed glutamine intravenously while recovering. (Google \"wound healing,\" \"Pre and post-op nutrition\"). </p>\n\n<p>Plus, creatine and BCAAs have nootropic benefits, improving brain function, even if you're not working out. (maybe it's a time to train the brain?) </p>\n\n<p>Find a positive perspective... God's giving you an opportunity to grow in other ways. Find'em and have fun! </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35915", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26431/" ]

[ { "answer_id": 35920, "author": "Dennis Haarbrink", "author_id": 26232, "author_profile": "https://fitness.stackexchange.com/users/26232", "pm_score": 1, "selected": false, "text": "<p>I don't have any answers directly for your question, but maybe I can still help a little bit.</p>\n\n<p>Atrophied muscles seem to 'remember' they were once larger. If you are lean and muscular and stop training for a (long) while and you become fat and lose your muscle mass. Once you start training again and eating right you drop the fat very easy <em>while</em> rebuilding your muscle mass. </p>\n\n<p>My point is, even if you might lose muscle mass, you should regain it fairly easily.</p>\n" }, { "answer_id": 35921, "author": "CanESER", "author_id": 15980, "author_profile": "https://fitness.stackexchange.com/users/15980", "pm_score": 1, "selected": false, "text": "<p>There is no way to keep muscle mass without working out but if u keep your diet clean as u do while work out, u can minimize your loss and as they said before its easy to regain when u start back. So only tip I can give is taking care about your diet. Keep your protein intake as much as before and keep your daily caloric intake in maintenance (no weight loss and gain).</p>\n" }, { "answer_id": 35935, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<p>To elaborate a bit on the previous answers,</p>\n\n<p>If you can't workout at all for 2 months, you will lose muscle mass and strenght that's a fact nothing you can really do about this.</p>\n\n<p>However, There is a few things that makes it not as demoralizing as it may sound : </p>\n\n<ul>\n<li>First, not working out for 2 month can actually be a good start to optimize your training program, diet etc.. while you're not actually training.</li>\n<li>Second, As Dennis mentionned it Muscle Memory is a real thing, i don't know what is your training regiment but you won't be starting again from scratch as it's only two month and you will regain your strenght and mass faster than you gained it in the first place. </li>\n<li>Third and last, try to keep your diet on point, especially your protein intake it can help not lose too much mass. Reduce your calories though as you will not be working out for 2 month. </li>\n</ul>\n\n<p>Hope it helps. </p>\n" }, { "answer_id": 35937, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 0, "selected": false, "text": "<p>Maybe you don't want to give the details of your surgery,but maybe you will be able to work the parts of your body that aren't affected (by example a hip surgery will prevent you from doing squats but probably not from bench press, dumbbell row lying on bench, and military press)</p>\n" }, { "answer_id": 35995, "author": "LiamRylie", "author_id": 25578, "author_profile": "https://fitness.stackexchange.com/users/25578", "pm_score": 0, "selected": false, "text": "<p>I once took six months off from training. My first day back I tested my maximum amounts and surprisingly was able to lift about 10% more weight on all motions. Go figure! </p>\n\n<p>Personally, wouldn't worry about it too much. There's good feedback here regarding protein an calorie intake. Plus, you'll need good nutrition for surgery recovery. </p>\n\n<p>Studies show that a special diet high in protein BEFORE an operation speeds recovery. Naturally, lots of protein AFTER is paramount. There may be times when you just won't feel like eating but you gotta anyway. Find a tasty protein powder. </p>\n\n<p>In the hospital, they actually feed glutamine intravenously while recovering. (Google \"wound healing,\" \"Pre and post-op nutrition\"). </p>\n\n<p>Plus, creatine and BCAAs have nootropic benefits, improving brain function, even if you're not working out. (maybe it's a time to train the brain?) </p>\n\n<p>Find a positive perspective... God's giving you an opportunity to grow in other ways. Find'em and have fun! </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35917", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25767/" ]

[ { "answer_id": 35961, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 2, "selected": false, "text": "<p>Given your recent history and limitations, I think the safest alternative for you is to look at <a href=\"https://greatist.com/fitness/50-bodyweight-exercises-you-can-do-anywhere\" rel=\"nofollow noreferrer\">body weight exercises</a>. They offer the following benefits:</p>\n\n<ul>\n<li>They can be done just about anywhere</li>\n<li>Relatively low impact</li>\n<li>No equipment required</li>\n<li>Train most body parts</li>\n</ul>\n\n<p>Body weight movements will allow you to build some initial strength at your own pace. Additionally, you should look to incorporate some form of stretching to improve flexibility. Once you feel you've made sufficient improvements, you should consider some type of formal resistance training.</p>\n" }, { "answer_id": 35965, "author": "BackInShapeBuddy", "author_id": 1054, "author_profile": "https://fitness.stackexchange.com/users/1054", "pm_score": 2, "selected": true, "text": "<p>Given your history with previous strains and present joint problems, it is worth planning a gradual re-entry into exercise. Otherwise if you overdo, you'll hurt and have to take time off.</p>\n\n<p>This <strong><a href=\"https://fitness.stackexchange.com/questions/12860/beginner-in-physical-fitness-need-tips-and-advices/12864#12864\">q/a</a></strong> may give you some good information about the different aspects to consider in getting back in shape. Injury prevention includes proper warm-up, strengthening to stabilize, flexibility and gradual cool down.</p>\n\n<p>Walking is a good way to start. <a href=\"http://www.howtogetbackinshape.com/Nordic-Pole-Walking.html\" rel=\"nofollow noreferrer\">Nordic Walking Poles</a> can give you a better workout while helping to add some support to your knees.</p>\n\n<p>Water exercise is excellent, but without easy pool access this could only be an adjucnt exercise.</p>\n\n<p>Bodyweight exercises as suggested are good to increase your strength and can be done at home.</p>\n\n<p>Cycling is low impact and often good to lubricate \"dry\" joints. However, you may want to try a stationary cycle at low resistance to see how knees like it.</p>\n\n<p>Hope this helps get you started. Good luck.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35960", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26469/" ]

[ { "answer_id": 36183, "author": "user26660", "author_id": 26660, "author_profile": "https://fitness.stackexchange.com/users/26660", "pm_score": -1, "selected": false, "text": "<p>Try hit the treatmill n jog for 10-15mins.this is how i get my mood.if we moody trust me we will not finish our workout so i always hit the treatmill n jog for 15mins.try it</p>\n" }, { "answer_id": 36333, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 1, "selected": false, "text": "<p>Take a break.</p>\n\n<p>The main question here is why do you go to the gym? Personally, I go for a bit of stress relief, because I want to get stronger, and because I enjoy the training and shooting the sh!t with the people I train with.</p>\n\n<p>Saying that, I do sometimes hit periods where training seems like a chore, and when that happens, I take a week or two off.</p>\n\n<p>It's important to note that I don't just sit on the sofa in my underwear and binge watch Netflix (well, maybe on the occasional Sunday...), I stop my regular training, but still do something to keep me active.</p>\n\n<p>As was eluded to in the comments, getting \"me\" time is important, something that you can do by yourself without feeling pressure from anyone. The gym can sometimes provide this, but if you're the sort of person who's very aware of the people around you, it may feel like you have to perform at peak every time you're in the gym, so you're not judged too harshly by others (though honestly, most people very rarely care what others are doing in the gym, as long as they're not in the way, or not doing something stupid or amusing (or stupidly amusing)).</p>\n\n<p>I'm a little hesitant to mention it, but it is also possible that you're over training. If you're hitting the gym and Crossfit classes on alternate days, then depending on what you do, that has the potential to be a lot of work and stress on your body. If you're not recovering fully between each session, then systemic fatigue is going to build up over time, until it hits a point where your body just needs to rest and doesn't want to train.</p>\n\n<p>You can look up symptoms of over training (or, under recovering, which is usually what it is), but from memory they do include things like a lack to motivation to train. If you're lacking motivation to train, but still put on onus on yourself to hit the gym every day, then you're going to be stressing yourself out over the perceived belief that you HAVE to train every day, even when you really just don't want to.</p>\n\n<p>So, to go back to my original point, take a break. Take a week off of training, that time when you're supposed to be training in the evening after work, go for a walk and listen to a podcast, or go and gently swim for an hour. Treat yourself to a spa day, take a yoga class, or even just do 30 minutes of stretching for those parts of your body that need it.</p>\n\n<p>I don't know what your goals are, or why you've been hitting it so hard, but taking a week off isn't going to mean all your muscle suddenly wastes away, or that all the body fat you've lost magically appears back overnight. What it might mean is that you reignite your passion for it, and carry on making progress.</p>\n" }, { "answer_id": 36364, "author": "Pranjal Kaushik", "author_id": 25380, "author_profile": "https://fitness.stackexchange.com/users/25380", "pm_score": 1, "selected": false, "text": "<p>Try and divide your workouts properly.\nYou are no machine. Your muscles need rest as much as they need to be worked out.</p>\n\n<p>Ideally, a muscle needs rest for about 72 hrs to properly recover. But 48 hrs of a gap is also sufficient to re-train the muscle. I believe you are overstressing the muscle by working out in the gym and also Crossfiting.</p>\n\n<p>30-40 Min of weights training is sufficient in the Gym if you are into CrossFit as well.</p>\n\n<p>And apart from all this make fitness a lifestyle, not stress.</p>\n" }, { "answer_id": 36374, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 0, "selected": false, "text": "<p>Going to the gym every other day for 3-4 months is a pretty tough schedule to be honest. Hopefully you've seen some great results but that's a tough program if you've stuck with it and really given it your all.</p>\n\n<p>For me the point of fitness is to be able to (a) live a long and healthy life and (b) to let me use my body for a variety of things.</p>\n\n<p>You may want to consider dropping down to lifting twice a week for an hour a pop, maybe on Mondays and Fridays, and then doing some sports a few days a week. Racquetball, soccer/football, volleyball: anything that keeps you moving and is new and different. </p>\n\n<p>If you lift twice a week you won't really get sore and you'll maintain your strength and maybe even bump it up a notch. It's only two hours out of your week and it frees you up to do other things. </p>\n\n<p>I live in the mountains so come winter time I spend a lot of time snowboarding and my weight lifting drops to twice a week. But I have <em>way more fun</em> and come spring I didn't really lose much strength. </p>\n" }, { "answer_id": 36388, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 0, "selected": false, "text": "<p>You don't need to work out 5 days a week, if you're not enjoying it anymore, there's no point. Do it 3 times a week and you'll be fine. Rest on the other days.</p>\n\n<p>You may need to adjust your routine (maybe full body instead of a muscle split if that's what you're doing), but it will give you more time to yourself and more time for your muscle to rebuild after you break them down. 3 lifting sessions a week is enough to be quite fit. You can also do a stretching routine to work on your mobility at home instead of going to the gym/crossfit on your off-days, it's less of hassle IMO</p>\n\n<p>Also why do you go to 2 different places (with 2 different subscriptions I assume) ? Can't you do everything you want to do at one place ?</p>\n\n<p>Personally, what I do is that I go to a gymnastic gym twice a week, to have access to parallel bars, rings, pommel horses, etc, and do my skill training plus a strength training session (pushups, dips, pullups, rows, handstands, deadlift), and do one session a week at home of just bodyweight strength training. I like that it's so varied, and it gives me at least a day between training sessions</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35968", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26476/" ]

[ { "answer_id": 35993, "author": "LiamRylie", "author_id": 25578, "author_profile": "https://fitness.stackexchange.com/users/25578", "pm_score": -1, "selected": false, "text": "<p>Some say diet is much more important than training regime. What are you eating on a daily basis?... number of calories, grams of protein carbs, fats? </p>\n\n<p>Based on the science, I require 244 grams of protein a day in order to grow, when working a training program. (Google \"protein intake calculator\" for your amount). </p>\n\n<p>That's 80 gms each meal (3 meals/day), or 60 gms (4 meals). One large egg is about 6 gms, so I eat at least 8 eggs for breakfast. I eat 5 meals, counting my post-workout protein shake... about 50 gms each meal. </p>\n\n<p>At only 3 meals, I would require 13 eggs for maximum growth. And, when training hard, my body would need every bit of it. </p>\n\n<p>\"They\" say six meals is best... for metabolism, weight loss and to keep the muscles in a constantly growing anabolic state vs catabolic. </p>\n\n<p>We grow muscle in recovery, not at the gym. You can actually shrink if you're not giving the body what it needs. The body will catabolize existing flesh, organ tissue including the heart (that's what eventually kills the anorexic).</p>\n\n<p>Bottom Line: If you want to get big, you gotta eat big. And, you gotta rest... get plenty of sleep and naps are good too! </p>\n\n<p>Good Luck! </p>\n" }, { "answer_id": 36010, "author": "granitdev", "author_id": 26178, "author_profile": "https://fitness.stackexchange.com/users/26178", "pm_score": 0, "selected": false, "text": "<p>If your looking to increase your glute size focus on deep squats. That is squat low, below parallel, the lower the better without compromising your back arch.</p>\n\n<p>You also must squat heavy. You are 165lb, and I don't know what your lifting, but a good goal is to shoot for ~305lb for a couple sets of 12. If getting bigger glutes is your primary goal right now, you should be squatting 3 times a week. Do a heavy-light-medium rotation of the weights and reps. When the weight is lighter do more reps, shoot for 15. When it's heavier do less reps, shoot for 8 minimum.</p>\n\n<p>Every week try to increase your weight across the rep range. You should be able to push yourself like this for 6-8 weeks before needing a break, and that should be enough time to tell if it's working.</p>\n\n<p>Don't get yourself tied up in doing endless sets. 2 sets is fine, just push hard, and get the reps with the heaviest weight you can safely lift.</p>\n\n<p>As for diet, if you are training as hard as I list above, then you should be eating a MINIMUM of a gram of protein per pound of body weight every single day. Doesn't matter how many meals it takes to get that into you.</p>\n\n<p>You also need to increase your caloric intake if you are pushing this hard on squats. Simple rule of thumb, if your really sore, your not eating enough. But you have to eat good food. Filling up on junk food just to get calories in will just make you fat.</p>\n\n<p>You will have to drop all other exercises for the lower body. This is ok, as the squat provides excellent overall development for the legs.</p>\n\n<p>Be warned, you will have to buy new pants. Just getting into high volume heavy squats will start your legs growing like weeds IF YOU EAT. I did about half this much squatting when I was prepping for a powerlifting meet, and I was NOT trying to increase leg size as I needed to stay in my weight class, and I still ended up breaking 2 pairs of pants in a 6 month period. I had to to stop drinking water for 12 hours to make weight.</p>\n\n<p>Heavy squats make you grow. Plain and simple.</p>\n" }, { "answer_id": 36390, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 1, "selected": false, "text": "<p>So your objective is to build muscle, in this case glutes.</p>\n\n<p>To build muscle you need to stress those muscles the proper way. In this case, the proper way would be adequate repetitions (8-12) and adequate series (4-5) therefore defining the weight to be used depending on the exercise. That is up to you to define. The exercise selection you provided is adequate altough you might want to experience with some sprinting-focussed training (so ... sprinting, jumping, ...) or other glute-focusses exercises like clam-shell, ...</p>\n\n<p>A second parameter you can play with is the kind of muscle contractions. To build muscle, focus on eccentrics (eccentrics tend to increase hypertrophy) so do slow tempo on the eccentric part and then fast tempo on the other parts (isometric and concentric). For a squat, this would mean something like 4 seconds on the descent, 0 seconds isometric, 1 second concentric, 1 second pause and do that all again.\nNow in training, routine usually is the enemy so mix it up. Change the tempos, do 1 week eccentric, 1 week isometric, 1 week concentric</p>\n\n<p>Third thing is having the right frequency of training too much or too little and you won't get the gains you want. Again, up to you to determine that. Also pay attention to all the other training you are doing. Performing aerobic exercises during/near your strength training have been shown to impede the signaling pathways for strength gains. </p>\n\n<p>Finally, make sure you are actually using your glutes during the movements and not using other muscles. This requires self-awareness and focus on your part. Or you could use other exercises to fatigue the muscles around your glutes then perform the glutes-focussed exercises to make sure they are actually doing the work. Using electrostimulation during exercises could help a little but this is expensive and not 100% certain it will work.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35975", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/15980/" ]

[ { "answer_id": 35985, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 3, "selected": false, "text": "<p>Sure you can, but why would you want to? There is no benefit to slapping the kettlebell in mid-air.</p>\n\n<p>If you're new to kettlebells, stick with the tried and true routines.</p>\n" }, { "answer_id": 44021, "author": "Cavemantraining", "author_id": 35570, "author_profile": "https://fitness.stackexchange.com/users/35570", "pm_score": 0, "selected": false, "text": "<p>You can, but you need to know why you are doing it and that reason needs to work toward one of your goals.</p>\n<p>Swinging like that and letting go will force you to produce enough power to get it high enough and be able to let go.</p>\n<p>He is using one arm to swing and then he taps it several times. Great for hand-eye coordination and reaction time.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35982", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26487/" ]

[ { "answer_id": 35985, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 3, "selected": false, "text": "<p>Sure you can, but why would you want to? There is no benefit to slapping the kettlebell in mid-air.</p>\n\n<p>If you're new to kettlebells, stick with the tried and true routines.</p>\n" }, { "answer_id": 44021, "author": "Cavemantraining", "author_id": 35570, "author_profile": "https://fitness.stackexchange.com/users/35570", "pm_score": 0, "selected": false, "text": "<p>You can, but you need to know why you are doing it and that reason needs to work toward one of your goals.</p>\n<p>Swinging like that and letting go will force you to produce enough power to get it high enough and be able to let go.</p>\n<p>He is using one arm to swing and then he taps it several times. Great for hand-eye coordination and reaction time.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35983", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25767/" ]

[ { "answer_id": 35989, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 1, "selected": false, "text": "<p>I don't have an authoritative source, but yes, you can likely learn to do the lotus position even as an adult. Typing <em>lotus position progression</em> into Google gets you a number of poses and positions to work up to a full lotus. Here are a few:</p>\n\n<p><a href=\"https://yoga.com/article/5-poses-to-prepare-you-for-lotus\" rel=\"nofollow noreferrer\">Five Poses to prepare your for Lotus</a>:</p>\n\n<blockquote>\n <ul>\n <li>Bound Angle Pose (Baddha Konasana)</li>\n <li>Revolved Head to Knee Pose (Parivrivritta Janu Sirsasana)</li>\n <li>Pigeon (Eka Pada Rajakapotasana)</li>\n <li>Cow Face Pose (Gomukhasana)</li>\n <li>Half lotus pose (Ardha Padmasana)</li>\n </ul>\n</blockquote>\n\n<p><a href=\"https://www.elephantjournal.com/2014/10/how-to-lotus-a-beginners-guide-for-the-inflexible/\" rel=\"nofollow noreferrer\">How to Lotus: a Guide for the Inflexible</a></p>\n\n<blockquote>\n <ul>\n <li>Exercise 1: Foot to Thigh</li>\n <li>Exercise 2: Butterfly</li>\n <li>Exercise 3: Elevated Butterfly</li>\n </ul>\n</blockquote>\n\n<p>There are also video tutorials out there, but that would require me to transcribe the contents and I'm lazy.</p>\n" }, { "answer_id": 36030, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 0, "selected": false, "text": "<p>I would advise you to check <a href=\"https://stretchtherapy.net/\" rel=\"nofollow noreferrer\">Stretch Therapy</a> from Kit Laughlin. He is one of the best person I know for improving flexibility as an adult. </p>\n\n<p>Nice forums, nice resources, nice vimeos. Everything at a reasonable price. I even would like to attend one of his seminars in Europe one day. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/35986", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25468/" ]

[ { "answer_id": 36039, "author": "Robert Gomez", "author_id": 15689, "author_profile": "https://fitness.stackexchange.com/users/15689", "pm_score": 2, "selected": true, "text": "<p>A speed rope is good for working on conditioning , a weighted rope would be what you use to gain upper body strength. Since you say you are cheap and don't want to go out and buy another rope. I would advise you to find something you hold in your hands that has a little weight to it. That something would have to allow you to hold the speed rope at the same time. A weighted rope does not weigh that much and it does everything else a speed rope does. Great cardio ,helps your agility and it does help you strengthen your upper-body.You can also find some 3 pound dumbbells and simulate jumping rope with the dumbbells in your hands. </p>\n" }, { "answer_id": 36084, "author": "Just_Alex", "author_id": 13761, "author_profile": "https://fitness.stackexchange.com/users/13761", "pm_score": 0, "selected": false, "text": "<p>I would suggest doing a 21-15-9 complex with the rope and something else to build up general fitness. A good workout would be for time.</p>\n\n<p>21 double unders (or 60 single unders), followed by 21 burpees\n15 double unders (or 45 single unders), followed by 15 burpees\n9 double unders (or 20 single unders), followed by 9 burpees</p>\n\n<p>If you can do this in around 8 min you can add another exercise.</p>\n\n<p>Both skipping and burpees tend to help with general fitness. They're also reasonably safe and don't require much equipment.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36017", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26341/" ]

[ { "answer_id": 36032, "author": "xuthus", "author_id": 26524, "author_profile": "https://fitness.stackexchange.com/users/26524", "pm_score": 1, "selected": false, "text": "<p>In the first minutes of training, the body simply warms up, so you run fast with a low heart rate. Upon reaching a certain level, the pulse stabilizes. But then it starts to increase, and you have to slow down. This is explained by the fact that as the readily available carbohydrate stores are used, the blood becomes less \"sweet\", and the body becomes increasingly difficult to supply muscle with energy. Therefore, to maintain the desired pace, the heart has to pump blood faster - the muscles receive less sweet blood, but it comes more.\nThere is no way to avoid this process altogether. You can only improve your performance.\nLonger training sessions - they develop metabolic efficiency, accustom the body to extract energy from fats faster. Improve the technique of running to run more economically. And store more carbohydrates before the race.\n(google translated)</p>\n" }, { "answer_id": 36034, "author": "Conquistador", "author_id": 19348, "author_profile": "https://fitness.stackexchange.com/users/19348", "pm_score": 3, "selected": true, "text": "<p>What you are experiencing is a phenomenon that is related to cardiac drift - whereby if you were to run at a constant pace, you would see your heart rate increase over the run. This is due to the stress experienced by the body with prolonged exercise.\nHowever, the alternative is that if you keep a constant heart rate, then you will see the pace come down in order to keep the effort the same.</p>\n\n<p>As you run, you start to deplete your muscles of glycogen, up to a point at which you may notice your heart rate increase markedly - signalling depletion. \nYou can improve your performance, resulting in heart rate stability, by running aerobically - that is, at an easy, comfortable pace (less than 75% HRMax). This allows for your muscles to adapt, resulting in more economic running - which is reflected by a faster pace for a given HR.</p>\n\n<p>So, to an extent, you will always see a tail-off in pace, or an increase in HR, however consistent aerobic training will have a marked effect on stabilising your pace.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36029", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/10119/" ]

[ { "answer_id": 36032, "author": "xuthus", "author_id": 26524, "author_profile": "https://fitness.stackexchange.com/users/26524", "pm_score": 1, "selected": false, "text": "<p>In the first minutes of training, the body simply warms up, so you run fast with a low heart rate. Upon reaching a certain level, the pulse stabilizes. But then it starts to increase, and you have to slow down. This is explained by the fact that as the readily available carbohydrate stores are used, the blood becomes less \"sweet\", and the body becomes increasingly difficult to supply muscle with energy. Therefore, to maintain the desired pace, the heart has to pump blood faster - the muscles receive less sweet blood, but it comes more.\nThere is no way to avoid this process altogether. You can only improve your performance.\nLonger training sessions - they develop metabolic efficiency, accustom the body to extract energy from fats faster. Improve the technique of running to run more economically. And store more carbohydrates before the race.\n(google translated)</p>\n" }, { "answer_id": 36034, "author": "Conquistador", "author_id": 19348, "author_profile": "https://fitness.stackexchange.com/users/19348", "pm_score": 3, "selected": true, "text": "<p>What you are experiencing is a phenomenon that is related to cardiac drift - whereby if you were to run at a constant pace, you would see your heart rate increase over the run. This is due to the stress experienced by the body with prolonged exercise.\nHowever, the alternative is that if you keep a constant heart rate, then you will see the pace come down in order to keep the effort the same.</p>\n\n<p>As you run, you start to deplete your muscles of glycogen, up to a point at which you may notice your heart rate increase markedly - signalling depletion. \nYou can improve your performance, resulting in heart rate stability, by running aerobically - that is, at an easy, comfortable pace (less than 75% HRMax). This allows for your muscles to adapt, resulting in more economic running - which is reflected by a faster pace for a given HR.</p>\n\n<p>So, to an extent, you will always see a tail-off in pace, or an increase in HR, however consistent aerobic training will have a marked effect on stabilising your pace.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36035", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26527/" ]

[ { "answer_id": 36044, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p>No. Gaining muscle does not directly equate to losing fat. Case in point; it's possible to gain both at the same time.</p>\n\n<p>What is more likely, is that through gaining muscle, you have lowered your bodyfat <em>percentage</em>. There's more fat, but a smaller percentage of it overall.</p>\n\n<p>It's the bodyfat <em>percentage</em> that mostly dictates muscle visibility and definition.</p>\n" }, { "answer_id": 36070, "author": "C.T.", "author_id": 15217, "author_profile": "https://fitness.stackexchange.com/users/15217", "pm_score": 0, "selected": false, "text": "<p>Usually you gain both at the same time if you eat with a caloric surplus. Most people do this because it's much easier to gain strength and muscle under these conditions, however it is not a prerequisite for muscle gain.</p>\n\n<p>The muscle tonus you are referring to might very well be evidence of increased muscle mass or fat loss. You can also notice more defined muscles if you are dehydrated.</p>\n" }, { "answer_id": 36071, "author": "Mdev", "author_id": 8316, "author_profile": "https://fitness.stackexchange.com/users/8316", "pm_score": 1, "selected": false, "text": "<p>No, not necessarily, and generally when you're gaining muscle, you're not losing fat. It's very difficult (aside from undergoing puberty or taking steroids/hormones) to gain muscle while losing fat.</p>\n\n<p>However, gaining muscle makes you look better at the same bodyfat percentage. Someone 6'0 who weighs 180 lbs at 20% body fat might have a little pudge on them, but someone at 220 lbs at 20% body fat is going to look significantly more built. This is because the former will have 144 lbs lean mass and 36 lbs fat whereas the latter has 176 lbs lean mass and 44 lbs fat. 8 lbs of fat isn't very much whereas a difference in 32 lbs of lean mass is going to be massive.</p>\n\n<p>The more muscle you have, the more bodyfat you can have on your body before it starts looking \"fat.\" </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36043", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26534/" ]

[ { "answer_id": 36076, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>You are correct that <a href=\"http://healthyliving.azcentral.com/good-morning-vs-romanian-deadlift-16038.html\" rel=\"nofollow noreferrer\">they are the same action other than the bar placement</a>. </p>\n\n<blockquote>\n <p>Both exercises place a high degree of emphasis on your posterior chain -- the group of muscles comprising your hamstrings, glutes, adductors and lower back. You also need a strong midsection and core to maintain your lower back arch and to stop yourself from rounding over. Romanian deadlifts have the added bonus of targeting your forearm muscles too, as you have to hold the bar for a sustained period.</p>\n</blockquote>\n" }, { "answer_id": 36079, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<p>Romanian deadlifts and good mornings are both hinge patterns, however there are some major differences. Such as the lever action in relation to where the load is placed. A true good morning is a posteriorly top loaded hip hinge. The difference being the loading vector and range of motion.</p>\n\n<hr>\n\n<p>The good morning is what is called a class three lever <em>(Romanian dead-lifts are a <a href=\"http://deansomerset.com/the-low-down-on-levers/\" rel=\"nofollow noreferrer\">class one lever</a>).</em></p>\n\n<ul>\n<li>The load is at one end, in this case on your upper back.</li>\n<li>The force is generated from the musculature of the hips, with the bend\n(or fulcrum) of the movement bearing down from the pelvis, through\nthe feet, and into the floor.</li>\n</ul>\n\n<p>Essentially in a good morning, the entire length of the body is acting as a lever arm with the load being distributed throughout your entire posterior chain. That's a lot of muscle worked. This is an important concept to grasp. The good morning is not simply a \"lower back exercise\". Done properly, the good morning works the entire length of the erector spinae.</p>\n\n<p>I would do both as your PT has recommended.</p>\n\n<hr>\n\n<p><strong>EDIT</strong></p>\n\n<p>Put very simply - yes the motion is very similar and they're both great exercises. The same \"major\" muscles are activated but at a different times and for different durations. You're teaching your muscles to activate correctly. It helps with balance, stability and improves overall movement quality.</p>\n\n<hr>\n\n<p><a href=\"http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1378/The_Most_Important_Back_Exercise_Youre_Probably_No.aspx\" rel=\"nofollow noreferrer\">http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1378/The_Most_Important_Back_Exercise_Youre_Probably_No.aspx</a></p>\n\n<p><a href=\"http://www.stack.com/a/why-you-should-be-doing-good-mornings-to-strengthen-your-glutes-hamstrings-and-lower-back\" rel=\"nofollow noreferrer\">http://www.stack.com/a/why-you-should-be-doing-good-mornings-to-strengthen-your-glutes-hamstrings-and-lower-back</a></p>\n\n<p><a href=\"http://deansomerset.com/the-low-down-on-levers/\" rel=\"nofollow noreferrer\">http://deansomerset.com/the-low-down-on-levers/</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36074", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18649/" ]

[ { "answer_id": 36076, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 2, "selected": false, "text": "<p>You are correct that <a href=\"http://healthyliving.azcentral.com/good-morning-vs-romanian-deadlift-16038.html\" rel=\"nofollow noreferrer\">they are the same action other than the bar placement</a>. </p>\n\n<blockquote>\n <p>Both exercises place a high degree of emphasis on your posterior chain -- the group of muscles comprising your hamstrings, glutes, adductors and lower back. You also need a strong midsection and core to maintain your lower back arch and to stop yourself from rounding over. Romanian deadlifts have the added bonus of targeting your forearm muscles too, as you have to hold the bar for a sustained period.</p>\n</blockquote>\n" }, { "answer_id": 36079, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<p>Romanian deadlifts and good mornings are both hinge patterns, however there are some major differences. Such as the lever action in relation to where the load is placed. A true good morning is a posteriorly top loaded hip hinge. The difference being the loading vector and range of motion.</p>\n\n<hr>\n\n<p>The good morning is what is called a class three lever <em>(Romanian dead-lifts are a <a href=\"http://deansomerset.com/the-low-down-on-levers/\" rel=\"nofollow noreferrer\">class one lever</a>).</em></p>\n\n<ul>\n<li>The load is at one end, in this case on your upper back.</li>\n<li>The force is generated from the musculature of the hips, with the bend\n(or fulcrum) of the movement bearing down from the pelvis, through\nthe feet, and into the floor.</li>\n</ul>\n\n<p>Essentially in a good morning, the entire length of the body is acting as a lever arm with the load being distributed throughout your entire posterior chain. That's a lot of muscle worked. This is an important concept to grasp. The good morning is not simply a \"lower back exercise\". Done properly, the good morning works the entire length of the erector spinae.</p>\n\n<p>I would do both as your PT has recommended.</p>\n\n<hr>\n\n<p><strong>EDIT</strong></p>\n\n<p>Put very simply - yes the motion is very similar and they're both great exercises. The same \"major\" muscles are activated but at a different times and for different durations. You're teaching your muscles to activate correctly. It helps with balance, stability and improves overall movement quality.</p>\n\n<hr>\n\n<p><a href=\"http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1378/The_Most_Important_Back_Exercise_Youre_Probably_No.aspx\" rel=\"nofollow noreferrer\">http://main.poliquingroup.com/ArticlesMultimedia/Articles/Article/1378/The_Most_Important_Back_Exercise_Youre_Probably_No.aspx</a></p>\n\n<p><a href=\"http://www.stack.com/a/why-you-should-be-doing-good-mornings-to-strengthen-your-glutes-hamstrings-and-lower-back\" rel=\"nofollow noreferrer\">http://www.stack.com/a/why-you-should-be-doing-good-mornings-to-strengthen-your-glutes-hamstrings-and-lower-back</a></p>\n\n<p><a href=\"http://deansomerset.com/the-low-down-on-levers/\" rel=\"nofollow noreferrer\">http://deansomerset.com/the-low-down-on-levers/</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36080", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/19992/" ]

[ { "answer_id": 36089, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p><strong>The physics of running in place</strong></p>\n\n<p>I fear your calorie burn measurements may be off. \"Calorie\" is a measure of energy transferred to (or work done on) an object when force is applied to the object over a distance.</p>\n\n<p>When you don't move forward, the only direction you move against any resistance, is upward. And during a stationary run, you don't do much up and down movement. Sure, your feet and hands may travel some distance over time, but your center of gravity remains largely on a single point.</p>\n\n<p>According to <a href=\"http://calorielab.com/burned/?mo=ac&amp;ac=12025&amp;ti=Jogging+in+place&amp;q=&amp;wt=150&amp;un=lb&amp;kg=68\" rel=\"nofollow noreferrer\">this website</a>, burning \"well over 1,000 calories\" is going to take well over 2 hours. And it begs the question; why would you spend your time doing that?</p>\n\n<p><strong>The biology of running</strong></p>\n\n<p>The reason you're not tiring out, is because the intensity of the work is so low, you're not training your cardiovascular system, or your lungs. But if your goal is to run a 5K, then you <em>need</em> to train these things. And the best way to do that, is to increase your intensity and running distance, little by little.</p>\n\n<p><strong>My recommendation</strong></p>\n\n<p>I know it can be demoralizing to realize how short of a distance you can run (been there), but the trick to de-demoralizing yourself, is to set small, achievable goals, write them down, and tick them off.</p>\n\n<p>I'm going to share the ones I made, because I still have this journal as a reminder. I'm Norwegian though, so this is of course translated.</p>\n\n<p>I went for a test-run to see how far I could jog without needing a break. Here's my first goal.</p>\n\n<ul>\n<li>by the end of the month, I want to jog 500 meters without stopping or walking</li>\n</ul>\n\n<p>I managed this, because I got to 460 or something. Like I said, small goals.</p>\n\n<p>When that was done:</p>\n\n<ul>\n<li><p>in three weeks, I want to jog 600 meters without stopping</p></li>\n<li><p>I also want to run that previous 500 meters 5 seconds faster</p></li>\n</ul>\n\n<p>Seeing your progress laid bare - documented, numbers and all - is a good feeling. It gives you a sense of accomplishment.</p>\n\n<p>I kept this going, because I got drafted, and I needed to be able to do a 3K in 15:00 or less. I got 18:11 and puked in a bush. A year later, I got 12:11 and a pat on the back.</p>\n" }, { "answer_id": 36090, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<h2>Treadmill vs Outdoor Running</h2>\n\n<hr>\n\n<p>There are key biomechanical differences between running on a treadmill vs outdoors.</p>\n\n<hr>\n\n<h2>Muscle Demands - Hamstrings &amp; Quads</h2>\n\n<ul>\n<li>On a treadmill a machine powers the treadmill belt, the mechanics of your running stride are different vs running outside.\n<br><br></li>\n<li>When running on the treadmill, you use your quads to push off. However unlike outdoor running where you use your hamstrings complete your stride and lift your leg behind you. The propulsion of the belt does much of that work for you.\n<br><br></li>\n<li>Outdoor running also requires more energy from your quads to propel your body forward.</li>\n</ul>\n\n<hr>\n\n<p><strong><em>Running on the treadmill is easier than running outdoors.</em></strong></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36087", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26557/" ]

[ { "answer_id": 36089, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p><strong>The physics of running in place</strong></p>\n\n<p>I fear your calorie burn measurements may be off. \"Calorie\" is a measure of energy transferred to (or work done on) an object when force is applied to the object over a distance.</p>\n\n<p>When you don't move forward, the only direction you move against any resistance, is upward. And during a stationary run, you don't do much up and down movement. Sure, your feet and hands may travel some distance over time, but your center of gravity remains largely on a single point.</p>\n\n<p>According to <a href=\"http://calorielab.com/burned/?mo=ac&amp;ac=12025&amp;ti=Jogging+in+place&amp;q=&amp;wt=150&amp;un=lb&amp;kg=68\" rel=\"nofollow noreferrer\">this website</a>, burning \"well over 1,000 calories\" is going to take well over 2 hours. And it begs the question; why would you spend your time doing that?</p>\n\n<p><strong>The biology of running</strong></p>\n\n<p>The reason you're not tiring out, is because the intensity of the work is so low, you're not training your cardiovascular system, or your lungs. But if your goal is to run a 5K, then you <em>need</em> to train these things. And the best way to do that, is to increase your intensity and running distance, little by little.</p>\n\n<p><strong>My recommendation</strong></p>\n\n<p>I know it can be demoralizing to realize how short of a distance you can run (been there), but the trick to de-demoralizing yourself, is to set small, achievable goals, write them down, and tick them off.</p>\n\n<p>I'm going to share the ones I made, because I still have this journal as a reminder. I'm Norwegian though, so this is of course translated.</p>\n\n<p>I went for a test-run to see how far I could jog without needing a break. Here's my first goal.</p>\n\n<ul>\n<li>by the end of the month, I want to jog 500 meters without stopping or walking</li>\n</ul>\n\n<p>I managed this, because I got to 460 or something. Like I said, small goals.</p>\n\n<p>When that was done:</p>\n\n<ul>\n<li><p>in three weeks, I want to jog 600 meters without stopping</p></li>\n<li><p>I also want to run that previous 500 meters 5 seconds faster</p></li>\n</ul>\n\n<p>Seeing your progress laid bare - documented, numbers and all - is a good feeling. It gives you a sense of accomplishment.</p>\n\n<p>I kept this going, because I got drafted, and I needed to be able to do a 3K in 15:00 or less. I got 18:11 and puked in a bush. A year later, I got 12:11 and a pat on the back.</p>\n" }, { "answer_id": 36090, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<h2>Treadmill vs Outdoor Running</h2>\n\n<hr>\n\n<p>There are key biomechanical differences between running on a treadmill vs outdoors.</p>\n\n<hr>\n\n<h2>Muscle Demands - Hamstrings &amp; Quads</h2>\n\n<ul>\n<li>On a treadmill a machine powers the treadmill belt, the mechanics of your running stride are different vs running outside.\n<br><br></li>\n<li>When running on the treadmill, you use your quads to push off. However unlike outdoor running where you use your hamstrings complete your stride and lift your leg behind you. The propulsion of the belt does much of that work for you.\n<br><br></li>\n<li>Outdoor running also requires more energy from your quads to propel your body forward.</li>\n</ul>\n\n<hr>\n\n<p><strong><em>Running on the treadmill is easier than running outdoors.</em></strong></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36100", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18105/" ]

[ { "answer_id": 36089, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p><strong>The physics of running in place</strong></p>\n\n<p>I fear your calorie burn measurements may be off. \"Calorie\" is a measure of energy transferred to (or work done on) an object when force is applied to the object over a distance.</p>\n\n<p>When you don't move forward, the only direction you move against any resistance, is upward. And during a stationary run, you don't do much up and down movement. Sure, your feet and hands may travel some distance over time, but your center of gravity remains largely on a single point.</p>\n\n<p>According to <a href=\"http://calorielab.com/burned/?mo=ac&amp;ac=12025&amp;ti=Jogging+in+place&amp;q=&amp;wt=150&amp;un=lb&amp;kg=68\" rel=\"nofollow noreferrer\">this website</a>, burning \"well over 1,000 calories\" is going to take well over 2 hours. And it begs the question; why would you spend your time doing that?</p>\n\n<p><strong>The biology of running</strong></p>\n\n<p>The reason you're not tiring out, is because the intensity of the work is so low, you're not training your cardiovascular system, or your lungs. But if your goal is to run a 5K, then you <em>need</em> to train these things. And the best way to do that, is to increase your intensity and running distance, little by little.</p>\n\n<p><strong>My recommendation</strong></p>\n\n<p>I know it can be demoralizing to realize how short of a distance you can run (been there), but the trick to de-demoralizing yourself, is to set small, achievable goals, write them down, and tick them off.</p>\n\n<p>I'm going to share the ones I made, because I still have this journal as a reminder. I'm Norwegian though, so this is of course translated.</p>\n\n<p>I went for a test-run to see how far I could jog without needing a break. Here's my first goal.</p>\n\n<ul>\n<li>by the end of the month, I want to jog 500 meters without stopping or walking</li>\n</ul>\n\n<p>I managed this, because I got to 460 or something. Like I said, small goals.</p>\n\n<p>When that was done:</p>\n\n<ul>\n<li><p>in three weeks, I want to jog 600 meters without stopping</p></li>\n<li><p>I also want to run that previous 500 meters 5 seconds faster</p></li>\n</ul>\n\n<p>Seeing your progress laid bare - documented, numbers and all - is a good feeling. It gives you a sense of accomplishment.</p>\n\n<p>I kept this going, because I got drafted, and I needed to be able to do a 3K in 15:00 or less. I got 18:11 and puked in a bush. A year later, I got 12:11 and a pat on the back.</p>\n" }, { "answer_id": 36090, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<h2>Treadmill vs Outdoor Running</h2>\n\n<hr>\n\n<p>There are key biomechanical differences between running on a treadmill vs outdoors.</p>\n\n<hr>\n\n<h2>Muscle Demands - Hamstrings &amp; Quads</h2>\n\n<ul>\n<li>On a treadmill a machine powers the treadmill belt, the mechanics of your running stride are different vs running outside.\n<br><br></li>\n<li>When running on the treadmill, you use your quads to push off. However unlike outdoor running where you use your hamstrings complete your stride and lift your leg behind you. The propulsion of the belt does much of that work for you.\n<br><br></li>\n<li>Outdoor running also requires more energy from your quads to propel your body forward.</li>\n</ul>\n\n<hr>\n\n<p><strong><em>Running on the treadmill is easier than running outdoors.</em></strong></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36109", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/7077/" ]

[ { "answer_id": 36241, "author": "Kevin Lee", "author_id": 26767, "author_profile": "https://fitness.stackexchange.com/users/26767", "pm_score": 1, "selected": false, "text": "<p>Just do a full 30 seconds at the sprint speed and a full 30 seconds at your walking speed. It will still be considered a HIIT workout.</p>\n" }, { "answer_id": 36242, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 2, "selected": false, "text": "<p>You've got a few options, though honestly none of them are going to fit your ideal scenario.</p>\n\n<p>1) As Kevin Lee suggested, just do 30 seconds sprint, let it slow down and do 30 seconds walking. You're still doing intervals. If you're worried about the time that the treadmill is spending changing speed, then shorten your walking period to take that into account.</p>\n\n<p>2) Get off the treadmill and go sprint outside (up a hill is better). No, you can't keep an accurate record of the speed, but it probably doesn't matter that much as long as you're still going all out during your sprinting periods. This has the added benefit of being self limiting, so as you get more tired, you'll naturally sprint slower, instead of stumbling on the treadmill and ending up embedded in the vending machine opposite.</p>\n\n<p>Also, unless you're using the treadmill on an incline, sprinting outside recruits the hamstrings a lot more, so is a much more complete exercise.</p>\n\n<p>3) Use the hop on / hop off method. Get the treadmill up to your sprint speed, sprint for 30 seconds, then, using the sides / arms / grips / non-moving-parts-within-reach bits of the treadmill, hop off so you're standing with your feet either side of the moving belt. After your rest period, (slowly!) lower yourself onto the moving belt and sprint again.</p>\n\n<p>I've seen a few people use this method, and it seems to be a reasonably good option. Obviously, you're not getting your walking periods in, you're only getting the sprinting parts, but they're arguably the most important bits of HIIT.</p>\n\n<p>4) Use another machine that makes it easier to adjust the speed, i.e. exercise bike or rower (as suggested in the comments). If you want the most bang for your buck and a challenge, do tabata front squats. If you can still walk afterwards, you're not going hard enough :)</p>\n" }, { "answer_id": 36263, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p><em>Do you live near a track or in a good neighborhood to run in?</em> </p>\n\n<blockquote>\n <p><strong>Do this outside - make it fun.</strong></p>\n</blockquote>\n\n<hr>\n\n<h2>Do Intervals in Sets and Reps - Get AWAY from using time</h2>\n\n<hr>\n\n<ul>\n<li><p>There's nothing in life that's fun and consists of you <em>\"watching the\nclock\"</em> why add cardio to that list?</p></li>\n<li><p>Use a set distance instead -- <strong>it gives you an insensitive to push yourself.</strong>\nThe harder you work the sooner you can relax.</p></li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/36117", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26587/" ]

[ { "answer_id": 36127, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 0, "selected": false, "text": "<p>It really depends on what sort of push-up you're doing, but if you're doing the traditional \"hands under shoulders, elbows to the sides\" pushup, the angle goes from a bit less than 90 degrees at the top (actual angle dependent on your height and arm length, but with your arms perpendicular to the ground) to about 0 degrees with your nose or chest touching the floor and your elbows at your sides.</p>\n" }, { "answer_id": 36845, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<h2>Push-Ups are Actually Quite Complex</h2>\n<p>There's quite a bit going on during a proper push-up. Just looking at Horizontal Abduction / Adduction at the Shoulder or <em>(GH Joint)</em> is only a tiny piece of the picture. This may sound strange however the push-up technically isn't a beginner exercise. A properly done push-up is much more advanced than most people think.</p>\n<blockquote>\n<p>Most people can perform a ton of faulty push-ups. But when performed\nthe right way, even the fittest individuals can struggle. The exercise\nrequires significant strength, function, stability, core\nstabilization, postural control, proprioception, and kinesthetic\nawareness. <strong>Understanding the interplay of joints involved is more\nimportant than simply &quot;how far to go down&quot;.</strong></p>\n</blockquote>\n<hr />\n<h3>Hips</h3>\n<p>When it comes to hip positioning, it's better to be too high than too low. Too high simply indicates over-activation of the muscles that resist extension forces. In reality, this places you into a more difficult push-up position, not an easier one. It may not be an ideal position, but at least it's not dangerous.</p>\n<p>In contrast, low or sagging hips (the most common problem) indicates lack of innervation to the right musculature, placing greater strain on the spine. This precipitates a lazy push-up position with an overly shortened range of motion that's very easy to cheat through, allowing people to crank out dozens of ugly reps. So if in doubt, keeps the hips higher.</p>\n<hr />\n<h2><a href=\"https://i.stack.imgur.com/zRy2O.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/zRy2O.jpg\" alt=\"enter image description here\" /></a></h2>\n<h3>Elbows</h3>\n<p>The flared elbow position (arms at 70 to 90 degrees from the torso) can produce both acute and chronic injury to the joints and tissues. Fortunately, many coaches now recommend the 45-degree arm angle, but this is still incorrect.</p>\n<p>Although 45 degrees represents an improvement compared to extreme-elbow flare, it's not ideal. The shoulders and scapula still have additional room to move into a more centrated and packed position. When the scapulae fully retract, depress, and medially rotate towards the spine as they should, the arm and elbow position will be much closer to the torso – a 10 to 20 degree angle.</p>\n<p><a href=\"https://i.stack.imgur.com/loDK3.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/loDK3.jpg\" alt=\"enter image description here\" /></a></p>\n<hr />\n<h3>Shoulders</h3>\n<p>Proper elbow and shoulder position are directly related: one affects the other. Retracting and depressing the shoulders while having the scapulae medially rotate towards the spine will produce a &quot;big chest&quot; or &quot;chest out&quot; position.</p>\n<p>Keeping the chest out helps to ensure proper scapulohumeral rhythm, shoulder joint centration, and ideal osteokinematics of the glenohumeral joint. Lack of &quot;big chest&quot; positioning tends to promote the opposite by pulling the shoulders out of their ideal alignment.</p>\n<hr />\n<h3>Depth</h3>\n<p>A good push-up involves a motion where the body finishes millimeters above the floor. This is obviously more challenging, but it produces significant gains in functional hypertrophy because you're actually stimulating strength gains rather than simply cheating your way through the exercise.</p>\n<p>Because of the rotational movement, you'll be leading with the upper chest and head, not the lower chest, ab area, or hips. So, if there's any portion of the body that will touch the floor, it'll be the upper most extremities and nowhere else. However, with proper technique, you actually won't quite touch the floor. The locked-in osteokinematics produce a highly stable joint structure, making it almost impossible to go excessively deep and reach the ground.</p>\n<hr />\n<p><em>Sources</em></p>\n<ul>\n<li>Dr Joel Seedman - <a href=\"https://www.advancedhumanperformance.com\" rel=\"nofollow noreferrer\">https://www.advancedhumanperformance.com</a></li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/36126", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26593/" ]

[ { "answer_id": 36139, "author": "e.l", "author_id": 25907, "author_profile": "https://fitness.stackexchange.com/users/25907", "pm_score": -1, "selected": false, "text": "<p>Depends on the exercise you do.Swimming ,running the best workouts for losing fast weight and gaining muscle.Drink a lot of water than eating is good solution too.Instead of getting an answer of why you don't lose weight try to do more workout. Example,morning go walking 6kilometers or running. Eat cornflakes, continue,after 2 hours go bicycle,sleep well go swimming,1 kilometer is good.Lifting is not for me the best solution to lose weight. Move as possible as you can.This is the best solution.Even more,if you are beginner don't try what I wrote .Do 2 kilometers for start.Run 20minutes (if you get tired ,walk and continue).Swim 200meters.Don't accept my answer.Try to do this or a similar program like that and after 2-3 days come back.Try eating 1 meal ,increase vegetables and fruits. I hope I helped we will see</p>\n" }, { "answer_id": 36158, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 2, "selected": false, "text": "<p>If you haven't already done so, start a food journal. Most people underestimate how many calories they are consuming. Guessing at what you are eating while trying to lose weight will not help. Use the food journal to record what you eat and drink for a structured period of time. Then, look where you can slowly cut calories from your diet until you reach your goal weight. Set a goal weight that is realistic. Don't expect to lose a lot of weight all at once. It's not healthy, and, in the long term, is counter productive.</p>\n\n<p>Structure your lifting around a strength training program that includes some form of aerobics. Adding muscle mass will help you burn more calories.</p>\n\n<p>Whatever you do, don't give up!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36138", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26619/" ]

[ { "answer_id": 36160, "author": "Michael C.", "author_id": 13772, "author_profile": "https://fitness.stackexchange.com/users/13772", "pm_score": 0, "selected": false, "text": "<p>No human body has perfect symmetry. It is normal. I would train them both the same. </p>\n" }, { "answer_id": 36168, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p>Naturally, everybody has one dominant arm over the other. Odd are if you're right handed, you tend to do most tasks with that hand. However an unwanted result can sometimes be exactly what you're experiencing, arms that are uneven in strength and appearance. </p>\n\n<p><em>The good news is that there are some ways to even them out. Be patient as they won't even out over night.</em></p>\n\n<hr>\n\n<h2>Ditch the Barbells</h2>\n\n<p>Barbells are an excellent mass builder. It may be true that they are excellent for building strength on power movements. <strong><em>However they are a common cause of uneven arms</em></strong>.</p>\n\n<p>Barbells allow your stronger arm to take over the movement and you may not even realize it. Switch to dumbbells for all of your bicep and tricep exercises to allow each arm to be worked more evenly. For example, instead of barbell curls and tricep presses - do dumbbell curls and dumbbell presses.</p>\n\n<hr>\n\n<h2>Work Each Arm Separately</h2>\n\n<p>Building on the previous tip, <strong>not all exercises are done with a barbell but that doesn't mean your arms are being worked evenly</strong>. Exercises like machine preacher curls and tricep pushdowns don't use a barbell but still work both arms at the same time which means that one arm can dominate. For these exercises, you should work each arm separately to ensure that one arm isn't doing more work. </p>\n\n<hr>\n\n<h2>Weaker Arm First</h2>\n\n<p>When working your arms separately, it's important to start with your weaker arm first. This way, you know when to stop with your stronger arm so you're doing equal work with each arm. The whole point of working your arms separately is to ensure you get an equal work out with each arm. If you do more with your stronger arm this defeats the purpose.</p>\n\n<hr>\n\n<h2>Work Each Arm Equally</h2>\n\n<p><strong>This is probably the most important tip.</strong> Some people try doing extra sets with their weaker arm or do more weight and more reps. This isn't a good idea. You should use the same weight for the same reps and same sets or else you may end up over training one side and under training the other. <strong>Select a weight that your weak arm can handle</strong> for the selected amount of reps and do the same weight with your strong arm too. Over time, they will even out. </p>\n\n<hr>\n\n<h2>Use Your Weaker Arm More</h2>\n\n<p>This may seem odd, but try to use your weaker arm for some more everyday activities. Open doors, carry groceries, drink water, eat meals, etc. with your weaker arm. It will help you become more comfortable using your weaker arm and over time will help you become more comfortable using it in the gym which will improve your neuromuscular efficiency.</p>\n\n<hr>\n\n<p><strong>Sources</strong></p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/16972050\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/16972050</a><br>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/15335243\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/15335243</a><br>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/12436270\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/12436270</a><br>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/17241104\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/17241104</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36141", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26613/" ]

[ { "answer_id": 36159, "author": "Chuck", "author_id": 26631, "author_profile": "https://fitness.stackexchange.com/users/26631", "pm_score": 0, "selected": false, "text": "<p>A very open question.\nI will start with some additional information.</p>\n\n<p><strong>Warm up:</strong></p>\n\n<ul>\n<li>Brings additional fluids to the joints, helping them move more smoothly</li>\n<li>Warms up tendons and ligaments, making them more flexible</li>\n<li>Increases blood flow, generally warming up the body</li>\n<li>Activates the muscles used, gets them ready for higher intensity</li>\n</ul>\n\n<p>That's the basics (at least for a strength training perspective).</p>\n\n<blockquote>\n <p>Warm-up sets of everything before you start any lifting, or just a warm-up set before every exercise? Or both?</p>\n</blockquote>\n\n<p>Technically you could do either/or. Once you start lifting your whole body will start to warm up as a by product of increased blood circulation and heart rate.</p>\n\n<p>However it won't necessarily increase joint flexibility (which is considered an important aspect of avoiding injury) in the areas you haven't touched on specifically.</p>\n\n<blockquote>\n <p>Stretching in between sets? Or after a couple of exercises? Or after all your lifting?</p>\n</blockquote>\n\n<p>I've read researches that claim it's better not to stretch at all before exercise. Just warm up, do some mobility drills. Keep the Static stretching for your cool down (or when your done lifting with that muscle group). </p>\n\n<p>Another reason to keep \"cardio\" at the end of a strength training workout, is that Aerobic exercise helps speed up recovery and reduce soreness. (though some studies have shown that a pre-workout warm up is more effective in reducing muscle soreness)</p>\n\n<p>On the other hand I don't think you need to worry about a short 5 - 10 minute warm up cardio routine tiring the muscles you want to lift with. The stored energy in your muscles (ATP,CP) is replenished quickly (and not really used in light cardio) plus the small amount of sugar burned can also be replenished if you feel it's necessary.</p>\n\n<p>There's plenty more to say. This should help clear up some confusion and steer you on the right path.</p>\n" }, { "answer_id": 36171, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 3, "selected": true, "text": "<p>This could be an entire day at a personal training conference, so forgive me if we generalize a fair amount.</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;General warm-up</h2>\n\n<p>You want to go with dynamic over static stretching. Static is a more relaxing type of stretching. We don't want to do that to our body before getting into more intense exercise. We want to gradually up the intensity, which dynamic stretching can provide. </p>\n\n<p>Having said that, I've had some clients who whether they be into yoga, in their 50s and used to habit, they're going to do static stretching before they start their weights. I've had clients get to the gym an hour before me to do this work. </p>\n\n<p>Which brings us to weights being part of the warm-up. If someone does whatever type of stretching before we start squatting, it's not like we just jump to their max squat weight. We still warm-up that exercise, which in effect is adding more dynamic stretching.</p>\n\n<p>That is, the static stretching isn't some huge no-no / the person is going to die. It's not desirable, but it can be worked with. </p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Specific warm-up</h2>\n\n<p>If you're someone with a shoulder surgery history, you might have some exercises you want to do most won't care about. Like some rotator cuff work. </p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Weights vs Cardio</h2>\n\n<p>There are no hard rules here. Prioritization is the theme</p>\n\n<ul>\n<li><p>If you're someone who is interested in maximizing their running\nperformance, then cardiovascular work should typically be done first.</p></li>\n<li><p>If you're most concerned about lifting performance, then lifting\nshould be done first.</p></li>\n</ul>\n\n<p>You do what's most important to you first, because that's when you\nare freshest. Whatever is done first, gets the most attention, as\nattention is a finite resource.</p>\n\n<p>You used the compound lift vs isolation lift example. That's mostly true. Mainly because compound lifts are more intense, thus riskier -a bench press is riskier to your shoulders than lateral raises- so they should be done when a person is least fatigued.</p>\n\n<p>However, if you're a bodybuilder looking to build up your triceps and bench pressing isn't hitting them well, you might not care about compound movements being done first. </p>\n\n<ul>\n<li>For most, they don't have a dominant goal. In those cases, you do\nwhatever works best for your schedule. The biggest concern with\neveryday people is actually sticking to a routine.</li>\n</ul>\n\n<p>For my personal training clients, if they have to see me at 5pm due to work, I'm not going to tell them to take off work early so they can do cardio first. We'll train first, which will be mostly resistance training based, then they can hit the cardio afterwards. Or, we'll simply make the resistance training have a cardio element too e.g. circuit training.</p>\n\n<p>If a more intense cardio like running wants to be done, then maybe we'll lighten up the leg work beforehand. And that doesn't necessarily have to be every day. If we train three days per week, but they only run two, then we still have one day we can hit the legs harder weight wise.</p>\n\n<p>I've had many clients who will train in the morning, then walk at night, because doing both is too much at once time wise. That's perfectly fine. An alternative would be telling that person they need to wake up earlier. That's miserable for most, and misery isn't a longterm accomplice we want. </p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Warming-up within weights</h2>\n\n<p>Let's break it up by upper and lower body.</p>\n\n<p>If it's our first upper and lower body lifts of the day, we want to warm-up. For average strength, I work people up to their work sets with 2-3 warm-up sets. (More strength, often more warm-up sets.)</p>\n\n<p>If we're in the latter parts of the workout, then the warm-up can be cut down, if not taken away. This is exercise dependent. If after doing some bench pressing, you then go to rope tricep extensions, you probably don't need much of a warm-up for that exercise. </p>\n\n<p>If you're going from bench pressing to chin-ups later on, then you want to warm-up as you did for bench pressing. Chin-ups are a much more intense exercise (use more muscle mass), and the muscles involved are not related to bench pressing. Bench pressing gets the triceps warmed up; it doesn't get the biceps.</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Flexibility / Mobility</h2>\n\n<p>I go with filler sets. Example:</p>\n\n<ul>\n<li>A1) DB Bench Press </li>\n<li>A2) Chin-ups </li>\n<li>A3) Wall Slides (<a href=\"https://www.youtube.com/watch?v=MNtKWvkICoM\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=MNtKWvkICoM</a>)</li>\n</ul>\n\n<p>In the first two exercises we work the pecs and lats (amongst other muscles). In the third mobility exercise, we loosen up those muscles. </p>\n\n<p>I typically either go this route of work an area, then loosen that area, or I break it up by body section. Where we work the upper body, then loosen up the lower body.</p>\n\n<p>In another part of the workout or another day, we'd work the lower body but loosen up the upper body.</p>\n\n<p>Most people's time between sets is either sitting down, looking at their phone, or walking around. Doing some mobility work is more productive, and not likely to take away from the lifts. We can also add some more work for that bum shoulder.</p>\n\n<p>(Because we're in the middle of the workout here, this is still primarily dynamic type mobility / flexibility work.)</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Core work is towards the end</h2>\n\n<p>It's commonly thrown out that <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4339077/\" rel=\"nofollow noreferrer\">80% of people will experience lower back pain at some stage</a>.</p>\n\n<p>The core can be part of this. But it's not usually core strength which is lacking. It is typically more a person's ability to use their core for long durations of time, or while fatigued.</p>\n\n<p>For instance, have someone do a plank, and it's going to be easier for their core to hold their back in neutral at the beginning of the workout than at the end. In this case, we actually want to feed into that fatigue.</p>\n\n<p>Translating that during the day, if a person has trouble with anterior pelvic tilt, they can typically hold themselves in neutral if they think about it. The tough part though is being able to do that for hours at a time.</p>\n\n<p>(This is just one example. Low back pain is rarely this simple.) </p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Cool down doesn't have to be cardio based</h2>\n\n<p>People's most favorite time of yoga is the end. They often lay down on their back, work on breathing, and listen to some Enya. </p>\n\n<p>I like to do a version of this. I use these two exercises:</p>\n\n<p>Hip Rocking: <a href=\"https://www.youtube.com/watch?v=DSSGeymXUgw\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=DSSGeymXUgw</a></p>\n\n<p>Belly Breathing w/Arms Up: <a href=\"https://www.youtube.com/watch?v=2BP9GA5VvWs\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=2BP9GA5VvWs</a></p>\n\n<p>The theme of the cool down is relaxation. Think of it like a movie. If a movie is good 90% through, but the ending sucks, that influences <em>disproportionately</em> how one feels about the entire movie. Endings matter.</p>\n\n<p>By making the end of the workout as relaxed as we can, we can change how one feels about what preceded it. More details in <a href=\"https://b-reddy.org/2013/10/30/making-your-memory-of-your-workout-more-enjoyable/\" rel=\"nofollow noreferrer\">Making your (memory of your) workout more enjoyable.</a></p>\n\n<p>Getting on a treadmill in a gym, where it's typically loud, busy if not zoo like, isn't the best. Hey, if you workout at home and can do a cool down by yourself on your treadmill, or out in your backyard with trees, then alright. But I usually put people in a corner or the aerobics room where it's quietest and have them stretch the thing most commonly tight- the low back, and work on some deep breaths into the stomach.</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Summing up</h2>\n\n<p>The bolded above are a solid order:</p>\n\n<ol>\n<li>General warm-up with predominantly dynamic stretching.</li>\n<li>Specific warm-up based on how your body is currently doing.</li>\n<li>Weights or cardio, with a warm-up specific to that exercise e.g. if you're going to start running, you don't start running at your maximum pace.</li>\n<li><p>Lessening of warm-up later on in workout. If after doing chin-ups you're going to do bicep curls, you don't need the same warming-up, if any, that chin-ups necessitated.</p></li>\n<li><p>More flexibility / mobility within the workout to increase productivity of rest sets.</p></li>\n<li><p>Core work</p></li>\n<li>Cool down, relaxation focused.</li>\n</ol>\n" }, { "answer_id": 36172, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<h2>Movement Prep vs a Traditional Warm-up</h2>\n\n<p>I've found Mark Verstegen's version to be most efficient way to dynamically workup before exercising. See the highlights at the Guidelines link below.</p>\n\n<ul>\n<li><strong><a href=\"http://www.coreperformance.com/knowledge/training/movement-prep.html\" rel=\"nofollow noreferrer\">Movement Prep Guidelines</a></strong></li>\n</ul>\n\n<hr>\n\n<h2>The Program Consists of the Following Movements</h2>\n\n<p><strong><em>1 Set and 6 Reps of Each of the Following:</em></strong></p>\n\n<ul>\n<li>Glute Bridge - Marching<br></li>\n<li>External Hip Rotation - Sidelying</li>\n<li>Leg Overs</li>\n<li>Knee Hugs - Moving</li>\n<li>Reverse Lunge - with Twist*</li>\n<li>Knee Hug to Forward Lunge - Elbow to Instep</li>\n<li>Drop Lunge Lateral Squat - Low</li>\n<li>Inverted Hamstring - Moving Forward</li>\n<li>Heel to Butt - Moving Forward with Arm Reach</li>\n</ul>\n\n<hr>\n\n<ul>\n<li><strong><a href=\"http://www.coreperformance.com/knowledge/workouts/a-better-warm-up.html\" rel=\"nofollow noreferrer\">View the Full Program and Sample Videos</a></strong></li>\n</ul>\n\n<hr>\n\n<h2>Cool Down / Regeneration</h2>\n\n<p>Spend a few minutes at the end of each working doing regeneration work. This is simply a restorative and pain reducing routine.</p>\n\n<hr>\n\n<ul>\n<li><strong><a href=\"http://www.coreperformance.com/daily/recovery/5-moves-to-cool-down-after-a-workout.html\" rel=\"nofollow noreferrer\">Sample Cool Down Program after your Workout</a></strong></li>\n</ul>\n\n<hr>\n\n<p>Source: <a href=\"http://coreperformance.com/\" rel=\"nofollow noreferrer\">http://coreperformance.com/</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36149", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26599/" ]

[ { "answer_id": 36154, "author": "Rick", "author_id": 26599, "author_profile": "https://fitness.stackexchange.com/users/26599", "pm_score": 2, "selected": false, "text": "<p>To work around this issue, you can divide your routine into push+abs, pull+legs. Because you're right: many exercises for your back also include your biceps. This is because your back is mainly used for pulling movement, and your biceps as well.<br>\nYour chest is mainly used for pushing movements, and your triceps as well. </p>\n\n<p>For this reason, triceps and chest go together and biceps and back. </p>\n" }, { "answer_id": 36161, "author": "Michael C.", "author_id": 13772, "author_profile": "https://fitness.stackexchange.com/users/13772", "pm_score": 2, "selected": true, "text": "<p>There are primary movers and secondary movers. You won't have any problems with that split. The aim of muscles are to work :)</p>\n\n<p>By that logic, we should not climb stairs after we trained legs. Do not get into that much detail, just go with common sense.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36152", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25767/" ]

[ { "answer_id": 36154, "author": "Rick", "author_id": 26599, "author_profile": "https://fitness.stackexchange.com/users/26599", "pm_score": 2, "selected": false, "text": "<p>To work around this issue, you can divide your routine into push+abs, pull+legs. Because you're right: many exercises for your back also include your biceps. This is because your back is mainly used for pulling movement, and your biceps as well.<br>\nYour chest is mainly used for pushing movements, and your triceps as well. </p>\n\n<p>For this reason, triceps and chest go together and biceps and back. </p>\n" }, { "answer_id": 36161, "author": "Michael C.", "author_id": 13772, "author_profile": "https://fitness.stackexchange.com/users/13772", "pm_score": 2, "selected": true, "text": "<p>There are primary movers and secondary movers. You won't have any problems with that split. The aim of muscles are to work :)</p>\n\n<p>By that logic, we should not climb stairs after we trained legs. Do not get into that much detail, just go with common sense.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36153", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26627/" ]

[ { "answer_id": 36166, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 2, "selected": false, "text": "<p>Cardio is cardio. There are benefits and detriments to all of them, and what it basically boils down to is your own personal choice.</p>\n\n<p>Can running be a good replacement for swimming? Sure. There is different equipment costs (Good running shoes in the US run $125-200 US per pair, with a life of 3-400 miles usually), and there are different body strains (More impact, different muscles utilized), but your cardio system gets worked out.</p>\n\n<p>What it boils down to, is finding something that you enjoy and can do every day. If running is a chore, you will soon stop doing it. Enjoy it, and you will do it more often and get more out of it. Try a bunch of different stuff, find one or two (or even three) things you like to do and do them. You could run on day one, bike on day three, go rowing day four, etc.</p>\n" }, { "answer_id": 37480, "author": "Will Appleby", "author_id": 16628, "author_profile": "https://fitness.stackexchange.com/users/16628", "pm_score": 1, "selected": false, "text": "<p>One slightly unconventional way of looking at this is, which activity are you <em>worst</em> at? Because the better you are at something, the more easily you can do it with less effort, and therefore as a workout you may get less benefit from it. (Of course you can force a higher intensity but that requires a level of mental focus).</p>\n\n<p>In other words, supposing you are a great runner but only an average swimmer, I would say 30 minutes of swimming would yield better improvements in fitness than the equivalent time running.</p>\n" }, { "answer_id": 37505, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 2, "selected": false, "text": "<p>As someone who has finally started incorporating triathlon training into my routines (been swimming and running a while), I think the two are vastly different. I started running long before I was swimming. When I jumped in the pool the first time, despite my cardio health, I couldn’t swim 25m. After months spent practicing form, endless repetitions, etc... I’m good for a mile or two. </p>\n\n<p>Running is going to be somewhat similar. Your body is going to have to overcome the initial shock of this new activity. Your heart rate will be higher, your legs will be more involved, and there will be minor little injuries you’re going to have the joy of discovering.</p>\n\n<p>I can’t run every day. My body won’t allow it. There has to be recovery time for me. It’s a far more intense (for me) exercise than swimming. You need to build up to 30 minutes - that’ll be roughly 5-5.5k for most novices. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36164", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26635/" ]

[ { "answer_id": 36169, "author": "Raditz_35", "author_id": 26480, "author_profile": "https://fitness.stackexchange.com/users/26480", "pm_score": 3, "selected": true, "text": "<p>There is no reason why you shouldn't be able to progress on low carb and a caloric deficit if done right.</p>\n\n<p>We can't say that you are eating not enough if we don't know how much you are eating. Try not to go lower than 20% of your daily needs or your body will start to punish you. Not being hungry is a good indicator that you can't be doing it that terribly. Are you tired all the time? That could mean amongst other things that you don't eat enough (of the right stuff). Getting weaker? Another possible indicator. The only way to be sure is to count calories. That has gotten very painless thanks to smartphone apps, consider start doing it if you haven't already. </p>\n\n<p>I'm not the biggest fan of low carb because: </p>\n\n<ol>\n<li>Carbs are great, especially for sport </li>\n<li>Low carb is made for short-term weight loss. You still have 40 years of life ahead of you, can you not eat carbs for 40 years? That sounds unnecessary hard for almost 0 benefits. </li>\n<li>You have to sacrifice great (sometimes called <em>healthy</em>, but I hate that word) food but still are allowed to eat garbage if it's low carb instead of learning how to eat a balanced diet. Anything that tells you to not eat lentils is doing something wrong if you ask me. Also, a lot of carb stuff tastes great! </li>\n</ol>\n\n<p>But I wouldn't agree with those that say you absolutely have to eat carbs. You have been doing great so far regarding your weight loss goals, why not continue? I'm just saying if you have a good reason to do it, do it. If you're just doing it because it's the latest fad, ask yourself if another option might be better suited and leave you with more energy. You have to keep in mind what happens once you have reached your target weight. </p>\n\n<p>One cannot also say if you work hard enough (or maybe too hard) because that information is also missing from your post. Do you do 6 pushups and then collapse on the floor and can do no more 3 times a week or more? </p>\n\n<p>You're not that heavy, but still you have to start lifting a lot of weight with exercises designed for guys ~25 pounds lighter and 15 years younger than you. Also, remember, as a kid, you would be doing all kinds of athletic stuff all day. Those muscles might have been inactive for a decade. The same is true for your coordination and your nervous system might also have forgotten a couple of things. The great thing is that you started using all of that again. </p>\n\n<p>The problem with bodyweight training is that there is of not a clear progression as there would be with weights. </p>\n\n<p>However, you can still do a progression, you just have to use your head a bit: Instead of pushups, do inclined pushups for example. The larger the angle, the easier it gets. Try to get ~ 3x12 done maybe 3 times a week. If you have to almost stand up, do it. Decrease the angle until you get better at it and at one point you'll be doing standard push ups or better. You will find such progressions for basically any exercise. </p>\n\n<p>Btw, I assume that you have made a good training plan and train your entire body, avoiding imbalances and so on. Oh, and btw you are > 30 = you might have a job and so on. If being cheap is the reason why you are doing bodyweight stuff (as I said, as an heavier and out of shape person, dumbbells and so on might be a better idea. You can more easily progress) - don't be cheap. But if you have better reason, stick with it. </p>\n" }, { "answer_id": 36170, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p><a href=\"https://startingstrength.com/article/maybe-you-should-gain-weight\" rel=\"nofollow noreferrer\">\"Maybe You Should GAIN Weight\"</a>. 205 lb at 6'2\" is thin.</p>\n\n<p>Note that, <em>generally</em>, one can <strong>either</strong> build muscle (that is, strength) and some bodyfat <strong>or</strong> lose bodyfat and some muscle. Only in rare cases, if at all, can one both build muscle and lose bodyfat at the same time.</p>\n\n<p>Consider using <a href=\"http://startingstrength.com\" rel=\"nofollow noreferrer\">barbell-based strength training</a> (with a caloric <em>surplus</em> instead of a <em>deficit</em>) instead of bodyweight-based exercises to build strength.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36167", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26639/" ]

[ { "answer_id": 36169, "author": "Raditz_35", "author_id": 26480, "author_profile": "https://fitness.stackexchange.com/users/26480", "pm_score": 3, "selected": true, "text": "<p>There is no reason why you shouldn't be able to progress on low carb and a caloric deficit if done right.</p>\n\n<p>We can't say that you are eating not enough if we don't know how much you are eating. Try not to go lower than 20% of your daily needs or your body will start to punish you. Not being hungry is a good indicator that you can't be doing it that terribly. Are you tired all the time? That could mean amongst other things that you don't eat enough (of the right stuff). Getting weaker? Another possible indicator. The only way to be sure is to count calories. That has gotten very painless thanks to smartphone apps, consider start doing it if you haven't already. </p>\n\n<p>I'm not the biggest fan of low carb because: </p>\n\n<ol>\n<li>Carbs are great, especially for sport </li>\n<li>Low carb is made for short-term weight loss. You still have 40 years of life ahead of you, can you not eat carbs for 40 years? That sounds unnecessary hard for almost 0 benefits. </li>\n<li>You have to sacrifice great (sometimes called <em>healthy</em>, but I hate that word) food but still are allowed to eat garbage if it's low carb instead of learning how to eat a balanced diet. Anything that tells you to not eat lentils is doing something wrong if you ask me. Also, a lot of carb stuff tastes great! </li>\n</ol>\n\n<p>But I wouldn't agree with those that say you absolutely have to eat carbs. You have been doing great so far regarding your weight loss goals, why not continue? I'm just saying if you have a good reason to do it, do it. If you're just doing it because it's the latest fad, ask yourself if another option might be better suited and leave you with more energy. You have to keep in mind what happens once you have reached your target weight. </p>\n\n<p>One cannot also say if you work hard enough (or maybe too hard) because that information is also missing from your post. Do you do 6 pushups and then collapse on the floor and can do no more 3 times a week or more? </p>\n\n<p>You're not that heavy, but still you have to start lifting a lot of weight with exercises designed for guys ~25 pounds lighter and 15 years younger than you. Also, remember, as a kid, you would be doing all kinds of athletic stuff all day. Those muscles might have been inactive for a decade. The same is true for your coordination and your nervous system might also have forgotten a couple of things. The great thing is that you started using all of that again. </p>\n\n<p>The problem with bodyweight training is that there is of not a clear progression as there would be with weights. </p>\n\n<p>However, you can still do a progression, you just have to use your head a bit: Instead of pushups, do inclined pushups for example. The larger the angle, the easier it gets. Try to get ~ 3x12 done maybe 3 times a week. If you have to almost stand up, do it. Decrease the angle until you get better at it and at one point you'll be doing standard push ups or better. You will find such progressions for basically any exercise. </p>\n\n<p>Btw, I assume that you have made a good training plan and train your entire body, avoiding imbalances and so on. Oh, and btw you are > 30 = you might have a job and so on. If being cheap is the reason why you are doing bodyweight stuff (as I said, as an heavier and out of shape person, dumbbells and so on might be a better idea. You can more easily progress) - don't be cheap. But if you have better reason, stick with it. </p>\n" }, { "answer_id": 36170, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p><a href=\"https://startingstrength.com/article/maybe-you-should-gain-weight\" rel=\"nofollow noreferrer\">\"Maybe You Should GAIN Weight\"</a>. 205 lb at 6'2\" is thin.</p>\n\n<p>Note that, <em>generally</em>, one can <strong>either</strong> build muscle (that is, strength) and some bodyfat <strong>or</strong> lose bodyfat and some muscle. Only in rare cases, if at all, can one both build muscle and lose bodyfat at the same time.</p>\n\n<p>Consider using <a href=\"http://startingstrength.com\" rel=\"nofollow noreferrer\">barbell-based strength training</a> (with a caloric <em>surplus</em> instead of a <em>deficit</em>) instead of bodyweight-based exercises to build strength.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36191", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25767/" ]

[ { "answer_id": 36169, "author": "Raditz_35", "author_id": 26480, "author_profile": "https://fitness.stackexchange.com/users/26480", "pm_score": 3, "selected": true, "text": "<p>There is no reason why you shouldn't be able to progress on low carb and a caloric deficit if done right.</p>\n\n<p>We can't say that you are eating not enough if we don't know how much you are eating. Try not to go lower than 20% of your daily needs or your body will start to punish you. Not being hungry is a good indicator that you can't be doing it that terribly. Are you tired all the time? That could mean amongst other things that you don't eat enough (of the right stuff). Getting weaker? Another possible indicator. The only way to be sure is to count calories. That has gotten very painless thanks to smartphone apps, consider start doing it if you haven't already. </p>\n\n<p>I'm not the biggest fan of low carb because: </p>\n\n<ol>\n<li>Carbs are great, especially for sport </li>\n<li>Low carb is made for short-term weight loss. You still have 40 years of life ahead of you, can you not eat carbs for 40 years? That sounds unnecessary hard for almost 0 benefits. </li>\n<li>You have to sacrifice great (sometimes called <em>healthy</em>, but I hate that word) food but still are allowed to eat garbage if it's low carb instead of learning how to eat a balanced diet. Anything that tells you to not eat lentils is doing something wrong if you ask me. Also, a lot of carb stuff tastes great! </li>\n</ol>\n\n<p>But I wouldn't agree with those that say you absolutely have to eat carbs. You have been doing great so far regarding your weight loss goals, why not continue? I'm just saying if you have a good reason to do it, do it. If you're just doing it because it's the latest fad, ask yourself if another option might be better suited and leave you with more energy. You have to keep in mind what happens once you have reached your target weight. </p>\n\n<p>One cannot also say if you work hard enough (or maybe too hard) because that information is also missing from your post. Do you do 6 pushups and then collapse on the floor and can do no more 3 times a week or more? </p>\n\n<p>You're not that heavy, but still you have to start lifting a lot of weight with exercises designed for guys ~25 pounds lighter and 15 years younger than you. Also, remember, as a kid, you would be doing all kinds of athletic stuff all day. Those muscles might have been inactive for a decade. The same is true for your coordination and your nervous system might also have forgotten a couple of things. The great thing is that you started using all of that again. </p>\n\n<p>The problem with bodyweight training is that there is of not a clear progression as there would be with weights. </p>\n\n<p>However, you can still do a progression, you just have to use your head a bit: Instead of pushups, do inclined pushups for example. The larger the angle, the easier it gets. Try to get ~ 3x12 done maybe 3 times a week. If you have to almost stand up, do it. Decrease the angle until you get better at it and at one point you'll be doing standard push ups or better. You will find such progressions for basically any exercise. </p>\n\n<p>Btw, I assume that you have made a good training plan and train your entire body, avoiding imbalances and so on. Oh, and btw you are > 30 = you might have a job and so on. If being cheap is the reason why you are doing bodyweight stuff (as I said, as an heavier and out of shape person, dumbbells and so on might be a better idea. You can more easily progress) - don't be cheap. But if you have better reason, stick with it. </p>\n" }, { "answer_id": 36170, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p><a href=\"https://startingstrength.com/article/maybe-you-should-gain-weight\" rel=\"nofollow noreferrer\">\"Maybe You Should GAIN Weight\"</a>. 205 lb at 6'2\" is thin.</p>\n\n<p>Note that, <em>generally</em>, one can <strong>either</strong> build muscle (that is, strength) and some bodyfat <strong>or</strong> lose bodyfat and some muscle. Only in rare cases, if at all, can one both build muscle and lose bodyfat at the same time.</p>\n\n<p>Consider using <a href=\"http://startingstrength.com\" rel=\"nofollow noreferrer\">barbell-based strength training</a> (with a caloric <em>surplus</em> instead of a <em>deficit</em>) instead of bodyweight-based exercises to build strength.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36213", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26721/" ]

[ { "answer_id": 36169, "author": "Raditz_35", "author_id": 26480, "author_profile": "https://fitness.stackexchange.com/users/26480", "pm_score": 3, "selected": true, "text": "<p>There is no reason why you shouldn't be able to progress on low carb and a caloric deficit if done right.</p>\n\n<p>We can't say that you are eating not enough if we don't know how much you are eating. Try not to go lower than 20% of your daily needs or your body will start to punish you. Not being hungry is a good indicator that you can't be doing it that terribly. Are you tired all the time? That could mean amongst other things that you don't eat enough (of the right stuff). Getting weaker? Another possible indicator. The only way to be sure is to count calories. That has gotten very painless thanks to smartphone apps, consider start doing it if you haven't already. </p>\n\n<p>I'm not the biggest fan of low carb because: </p>\n\n<ol>\n<li>Carbs are great, especially for sport </li>\n<li>Low carb is made for short-term weight loss. You still have 40 years of life ahead of you, can you not eat carbs for 40 years? That sounds unnecessary hard for almost 0 benefits. </li>\n<li>You have to sacrifice great (sometimes called <em>healthy</em>, but I hate that word) food but still are allowed to eat garbage if it's low carb instead of learning how to eat a balanced diet. Anything that tells you to not eat lentils is doing something wrong if you ask me. Also, a lot of carb stuff tastes great! </li>\n</ol>\n\n<p>But I wouldn't agree with those that say you absolutely have to eat carbs. You have been doing great so far regarding your weight loss goals, why not continue? I'm just saying if you have a good reason to do it, do it. If you're just doing it because it's the latest fad, ask yourself if another option might be better suited and leave you with more energy. You have to keep in mind what happens once you have reached your target weight. </p>\n\n<p>One cannot also say if you work hard enough (or maybe too hard) because that information is also missing from your post. Do you do 6 pushups and then collapse on the floor and can do no more 3 times a week or more? </p>\n\n<p>You're not that heavy, but still you have to start lifting a lot of weight with exercises designed for guys ~25 pounds lighter and 15 years younger than you. Also, remember, as a kid, you would be doing all kinds of athletic stuff all day. Those muscles might have been inactive for a decade. The same is true for your coordination and your nervous system might also have forgotten a couple of things. The great thing is that you started using all of that again. </p>\n\n<p>The problem with bodyweight training is that there is of not a clear progression as there would be with weights. </p>\n\n<p>However, you can still do a progression, you just have to use your head a bit: Instead of pushups, do inclined pushups for example. The larger the angle, the easier it gets. Try to get ~ 3x12 done maybe 3 times a week. If you have to almost stand up, do it. Decrease the angle until you get better at it and at one point you'll be doing standard push ups or better. You will find such progressions for basically any exercise. </p>\n\n<p>Btw, I assume that you have made a good training plan and train your entire body, avoiding imbalances and so on. Oh, and btw you are > 30 = you might have a job and so on. If being cheap is the reason why you are doing bodyweight stuff (as I said, as an heavier and out of shape person, dumbbells and so on might be a better idea. You can more easily progress) - don't be cheap. But if you have better reason, stick with it. </p>\n" }, { "answer_id": 36170, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p><a href=\"https://startingstrength.com/article/maybe-you-should-gain-weight\" rel=\"nofollow noreferrer\">\"Maybe You Should GAIN Weight\"</a>. 205 lb at 6'2\" is thin.</p>\n\n<p>Note that, <em>generally</em>, one can <strong>either</strong> build muscle (that is, strength) and some bodyfat <strong>or</strong> lose bodyfat and some muscle. Only in rare cases, if at all, can one both build muscle and lose bodyfat at the same time.</p>\n\n<p>Consider using <a href=\"http://startingstrength.com\" rel=\"nofollow noreferrer\">barbell-based strength training</a> (with a caloric <em>surplus</em> instead of a <em>deficit</em>) instead of bodyweight-based exercises to build strength.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36219", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 36222, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 1, "selected": false, "text": "<p><strong>Shin pain after running</strong></p>\n\n<p>The pain you experience is likely <a href=\"https://en.wikipedia.org/wiki/Shin_splints\" rel=\"nofollow noreferrer\"><em>medial tibial stress syndrome</em></a>. Here is an excerpt from a study on treatment options of MTSS.</p>\n\n<blockquote>\n <p>[...] However most studies support rest, ice, and analgesics in the acute phase. Many experts also recommend modifying the training routine, stretching, and strengthening the lower extremity, wearing appropriate footwear, using orthotics and manual therapy to correct biomechanical abnormalities, and gradually return to activity. ESWT, injections, and acupuncture are commonly used for other lower extremity tendinopathies with some success, but little current objective evidence exists for their role in MTSS.</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/\" rel=\"nofollow noreferrer\"><em>Source.</em></a></p>\n\n<p>In other words, the \"usual treatment\" of ice-packs and rest, escalating to a trip to the doctor's office if you feel the pain is too overwhelming. And if you're not already doing it, make sure to warm-up properly before, and stretch after, your exercise.</p>\n\n<p><strong>Regarding swimming</strong></p>\n\n<p>I strongly recommend learning to swim. As an exercise, it trains you, both in terms of strength, and cardiovascular endurance, with negligible wear and tear on joints, bones, and other tissue.</p>\n\n<p>It's a miracle exercise, whether you're dealing with injuries or are completely fine. Depending on where you live, I'm sure there are classes you can take. I've known several people who have had to learn it in an adult age, some for exercise, some for peace of mind, and some because they got a job on a boat.</p>\n" }, { "answer_id": 36285, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 0, "selected": false, "text": "<p>I'm a bit biased, but, I tell anyone with a similar question to give rowing a try. Using a good quality <a href=\"http://www.concept2.com/\" rel=\"nofollow noreferrer\">indoor rower</a> can provide a great workout. There's a small learning curve to using the machine, but, once you've got the motion down, you can easily control the intensity and duration of the workout.</p>\n\n<p>As for any usage contraindication, you'll need to be able to move your shins to a vertical position. If that position puts too much strain on your ankle/shin, you can shorten the stroke and still get a decent workout.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36221", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26734/" ]

[ { "answer_id": 36250, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 4, "selected": true, "text": "<p>With the best will in the world, having 10 days to work on yourself isn't going to make that much of an impact. Body recomposition, which is what you're after (losing fat, gaining muscle) is a much longer endeavor.</p>\n\n<p>My recommendation would be to try and do that same sort of workout that your PT puts you through; although you currently find it exhausting, over time you will adapt to it, provided you're recovering adequately, and then do your self-exercise as you normally do.</p>\n\n<p>When looking at making changes to your body, consistency over time is the most important thing.</p>\n\n<p>What I'd also look at is the other aspects of your life with regards to your goals; Are you eating enough? Are you getting enough sleep? Are you stretching and doing mobility work (which can help with back pain). These are the often neglected things that you can work on with your time off.</p>\n\n<p>How's your eating? This is the key to fat loss. If your diet isn't great, or you're eating too much or not enough, take the time off to figure out how to eat better and do meal prep / cook some simple, nutritious food. Maybe take a quick cookery class, spend a day in the kitchen and learn a few recipes. There are a lot of resources online for healthy meals, try some and find some you like!</p>\n\n<p>How's your recovery? If you don't feel like you're recovering from training sessions well enough, then have a look at your sleeping environment and see if you can improve it at all (again, searching for information about better sleep should yield a host of results). Go treat yourself to a massage, take a few yoga classes to work on your flexibility and chill out a bit.</p>\n\n<p>If you feel completely burned out from your training, and you've been hitting it hard for a couple of months, then it doesn't hurt to take a week off and just do some light exercise instead. Go swimming, go for a hike, take a yoga class (though some of those can actually be pretty intense).</p>\n\n<p>I know this isn't the answer you want... telling you to hit the gym for 17 hours a day, work every body part 121 times in those 10 days and generally wreck yourself would be a much sexier answer, but honestly, you're doing the right thing with regards to your training at the moment, just stick at it, it takes time to make changes.</p>\n" }, { "answer_id": 36278, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 1, "selected": false, "text": "<p>Dark Hippo has a great answer! It's awesome you are up for some intense training over your 10 day vacation period. Here's how I would approach this 10 day period that you have coming up. </p>\n\n<ol>\n<li><p>Instead of aspiring to spend over 2 hours a day at the gym for 10 days straight, I would spend your usual hour a day or more if you're up for it at the gym doing what your PT has you do. You don't need your PT for every one of those 10 days. Try repeating what he had you do on the days he's not there with you to build some self confidence in working out on your own. </p></li>\n<li><p>Since you're on vacation, you can also afford to spend some time understanding macronutrients, caloric intake, protein/carbs/fats etc. Youtube is an awesome resource for people who don't have the time to go through books. I would recommend youtubers like Omar Isuf and Alan Thrall. There are others that you can find as you get into fitness and start finding your fitness style. Specifically look up how to calculate/track macros. You can use a site like <a href=\"https://www.iifym.com/iifym-calculator/\" rel=\"nofollow noreferrer\">IIFYM</a>. Start using myfitnesspal (a mobile application that you can use to search up food and scan barcodes to track the macronutrients (fats, carbs, proteins, calories) of. Your physique is built in the kitchen as they say. Working out is needed but if you aren't eating well and in deficit (less than you burn just existing), you won't lose weight. It's a lot, but spending the time learning about macros/calories/maintenance/deficit etc. will have a huge return.</p></li>\n<li><p>If you're at the gym, I would highly recommend you start lifting if your PT doesn't have you lifting weights yet. Use light weights, search up form vids online and do the lifts properly. Get used to these lifts. This is not to say ignore bodyweight exercises and cardio because those are important as well, but since you are paying for a gym, might as well capitalize right? You mentioned you had a weak back so things like deadlifts/rows (crucial to have good form) and lat pulldowns, cable rows will help build up your back. Start getting an idea of the different exercises and which parts of your body they hit. For example, you could do a standard bodybuilding style workout program where you hit different body parts every day with 10 to 12 repetitions per set. Or maybe you want to start lifting as a sport/strength gaining regimen and might want to check out <a href=\"https://www.google.com/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;cad=rja&amp;uact=8&amp;ved=0ahUKEwjpxJ-o_dfWAhVM1GMKHYG-BPIQFggmMAA&amp;url=https%3A%2F%2Fstronglifts.com%2F&amp;usg=AOvVaw1ZJ5pJ0FvvRPr1iMIQ93Qs\" rel=\"nofollow noreferrer\">stronglifts 5x5</a>. There are lots of programs and it's cool to experiment but you want to pick something and stay consistent. Don't be the kid in the candy factory after a month or two of being comfortable with the gym. Pick a program and stick with it for the goals you set for yourself. </p></li>\n<li><p>It's becoming a theme here but I want to emphasize these 10 days will be valuable for <em>information gathering</em>. Start looking up basic mobility work/stretches because as most of the stack exchange community tends to be desk workers, they have a host of problems from sitting too much (tight hips etc.) Check out mobilityWOD by Kelly Starrett (he also has a great book called Becoming a Supple Leopard and another one on desk related exercises which I cannot recall). Supple Leopard is a treasure trove of stretches/mobility work for your back and other areas. This basic mobility/stretching work will go a long ways in living a healthy/injury free lifestyle well past your prime. </p></li>\n<li><p>The mentality. I can tell you're eager to get in there and start working at it. Capture this feeling and remember it. However, consistency is king. Don't burn yourself out thinking you can go 3 hours a day, 10 days straight and when the DOMS hits (delayed onset muscle soreness), you won't even want to walk let alone go to the gym (Force yourself to go even if its just walking on a treadmill because its a habit thing, get used to quitting and who knows how long till you go back?). Terry Crews said it best: </p>\n\n<blockquote>\n <p>TREAT THE GYM LIKE A SPA.\n Yes. It has to feel good. I tell people this a lot - go to the gym, and just sit there, and read a magazine, and then go home. And do this every day.\n Go to the gym, don't even work out. Just GO. Because the habit of going to the gym is more important than the work out. Because it doesn't matter what you do. You can have fun - but as long as you're having fun, you continue to do it.\n But what happens is you get a trainer, your whole body is sore, you can't feel your legs, and you're not coming back the next day - you might not come back for a year!\n I worked my way up to 2 hours a day. I ENJOY my workouts. They are my peace, my joy - I get my whole head together! I value that time more than my shower! And it really gets me together. But it's a habit.\n There are times when - I'm not even kidding - there are times when I\"m in the middle of a work out, and actually woke up because i am so engrained with going to the gym and being there - it's that much of a habit to me. The first thing I do in the morning is work out - I lay out my workout clothes the night before, and just hop in 'em.\n So lay out your clothes, and go to the gym, and relax.\n HaAHAHAH!\n But sooner or later, you WILL work out.</p>\n</blockquote></li>\n</ol>\n\n<p>Fitness is a lifestyle, a marathon not a sprint. Discipline will carry you a lot further than just a spurt of motivation. Learn to love your body and work at it like a sculptor. Congrats on embarking on this lifestyle and good luck!</p>\n" }, { "answer_id": 36358, "author": "Daniyal", "author_id": 16174, "author_profile": "https://fitness.stackexchange.com/users/16174", "pm_score": 0, "selected": false, "text": "<p>Ten days are not enough for anything, you can surely exercise for longer and sleep for longer which would give you a bit boost, but 10 days are a drop in the grand schemes of staying fit.</p>\n\n<p>You have been doing this regularly and that's the biggest step towards betterment, consistency matter more than doing a few days then taking off for months.</p>\n\n<p>If you are able to do 1 hour session, 3-4 days a week, you are already set and don't need to tweak much beyond that. </p>\n\n<p>You currently can't decide to fix weakpoints since you have only been doing this for a few months, keep your general fitness going and then we can focus on weakpoints. I hope you have been following a good strength training program, I suggest Candito's Linear program, the rest is your choice.</p>\n\n<p>If you are training deadlifts twice a week at least with some kind of accessories added in and progressing on it too, you don't have to worry much beyond that.</p>\n\n<p>For weightloss/fatloss, you need to focus on diet more than training, currently training will give you a nice boost in strength and general fitness, but if your main focus is fat loss you need to find out how many calories you need, then eat 200 calories less than that. Log your weight weekly and keep measurements of body to see how well you are losing fat. </p>\n\n<p>If you are gaining weight too drastically that means that can't be accounted with the muscle gains which means you are gaining fat, in which case you will need to reduce calories further.</p>\n\n<p>Do this much and you'll be stronger and at a better fat% in about a year.</p>\n\n<p>Lastly, don't focus on the short term, see the bigger picture and don't give up.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36225", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/10297/" ]

[ { "answer_id": 36233, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 2, "selected": false, "text": "<p>The gym that I train at has several rather cheesy quotes sprayed on the walls, one of the ones that seems particularly apt here is \"You don't have to be great to start, but you have to start to be great\".</p>\n\n<p>What I mean by that is that if you haven't dedicated any time to fitness in the past, then any time you can dedicate to fitness, be it cycling for an hour, or something else, is going to be an improvement and help you become more fit.</p>\n\n<p>I would suggest adding in some basic strength work, so something like squats, lunges, inverted rows, that sort of thing, as the benefits of getting stronger are numerous and can help with other activities, such as cycling.</p>\n" }, { "answer_id": 36244, "author": "instanceof", "author_id": 21691, "author_profile": "https://fitness.stackexchange.com/users/21691", "pm_score": 1, "selected": false, "text": "<p>You seem to be committed to this. Nice work! That's the first part of the battle won. </p>\n\n<p>Indoor cycling is great! Even 3 times a week is enough. When you get tired through the session, don't stop. Keep going, especially when you think you can't, because that's when you start to become fit. Every second you keep going you get exponentially fitter than you were a second before. It might seem hard, even impossible, but believe me, it's worth it. Afterwards you will experience a rush like you wouldn't believe. Pretty soon you'll find yourself going 4-5 times a week, maybe even outdoors, the sky is the limit.</p>\n\n<p>So yeah I just wanna encourage you because I can relate to where you are now. Just push through for 2, maybe 3 weeks, and the fitness bug will bite, and you will be well on your way to an endorphin-filled, wide awake life. Good luck!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36230", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26762/" ]

[ { "answer_id": 36233, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 2, "selected": false, "text": "<p>The gym that I train at has several rather cheesy quotes sprayed on the walls, one of the ones that seems particularly apt here is \"You don't have to be great to start, but you have to start to be great\".</p>\n\n<p>What I mean by that is that if you haven't dedicated any time to fitness in the past, then any time you can dedicate to fitness, be it cycling for an hour, or something else, is going to be an improvement and help you become more fit.</p>\n\n<p>I would suggest adding in some basic strength work, so something like squats, lunges, inverted rows, that sort of thing, as the benefits of getting stronger are numerous and can help with other activities, such as cycling.</p>\n" }, { "answer_id": 36244, "author": "instanceof", "author_id": 21691, "author_profile": "https://fitness.stackexchange.com/users/21691", "pm_score": 1, "selected": false, "text": "<p>You seem to be committed to this. Nice work! That's the first part of the battle won. </p>\n\n<p>Indoor cycling is great! Even 3 times a week is enough. When you get tired through the session, don't stop. Keep going, especially when you think you can't, because that's when you start to become fit. Every second you keep going you get exponentially fitter than you were a second before. It might seem hard, even impossible, but believe me, it's worth it. Afterwards you will experience a rush like you wouldn't believe. Pretty soon you'll find yourself going 4-5 times a week, maybe even outdoors, the sky is the limit.</p>\n\n<p>So yeah I just wanna encourage you because I can relate to where you are now. Just push through for 2, maybe 3 weeks, and the fitness bug will bite, and you will be well on your way to an endorphin-filled, wide awake life. Good luck!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36248", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26780/" ]

[ { "answer_id": 36271, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 1, "selected": false, "text": "<p>My advice would be to train for skill acquisition, like in gymnastics. There are endless skills to get, so there's plenty of variety, it's very fun IMO</p>\n\n<ul>\n<li>L-Sit / V-Sit</li>\n<li>tuck planche / straddle planche / full planche</li>\n<li>handstand / handstand pushups</li>\n<li>handstand walk / handstand pirouettes</li>\n<li>iron cross (there are progressions for this but it's quite advanced)</li>\n<li>back bridge</li>\n<li>L-pullups / L-muscle-ups</li>\n<li>rings muscle ups</li>\n<li>Hollow Holds (with ankle weights if you want it harder)</li>\n<li>Arch holds</li>\n<li>back flip / front flip</li>\n<li>pommel horse circles</li>\n<li>etc etc</li>\n</ul>\n\n<p>These should keep you busy quite a while. Some of these do require spécial equipment that you'll only find in a gymnasium, but most of if can be done without</p>\n" }, { "answer_id": 36277, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 0, "selected": false, "text": "<p>I would highly recommend you try some brazilian jiu jitsu, which is a mixture of grappling/wrestling/submissions/judo. Do a drop in class. You'll be using muscles you never knew existed (a lot of hip motion and weight distribution mechanics). A lot of great condition rolling (6 minute sparring sessions) with an opponent where the fear of claustrophobia and getting choked out has you going hard. </p>\n\n<p>It's basically 3d chess with a human whose body opens up a plethora of moves that you will have to drill and train in to either counter/beat. It's going to suck in the beginning but if you're looking for a workout and a challenge, you'll be hooked (no pun intended). </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36270", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 36309, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": -1, "selected": false, "text": "<h2>Dan you need to see your doctor ASAP to rule this out.</h2>\n\n<hr>\n\n<p><strong>Intermittent Claudication</strong></p>\n\n<blockquote>\n <p>\"If left untreated, claudication and peripheral artery disease can\n reduce the quality of your life and lead to potentially\n life-threatening complications.\"</p>\n</blockquote>\n\n<p>This is partial obstruction of the arteries. If the obstruction dislodges this can cause a heart attack or pulmonary embolism. Your symptoms sound similar to early stages but is very treatable. </p>\n\n<hr>\n\n<h2>PLEASE DO NOT IGNORE THIS ADVICE. See your doctor ASAP.</h2>\n\n<hr>\n\n<ul>\n<li><p><a href=\"http://www.mayoclinic.org/diseases-conditions/claudication/basics/definition/con-20033581\" rel=\"nofollow noreferrer\">http://www.mayoclinic.org/diseases-conditions/claudication/basics/definition/con-20033581</a></p></li>\n<li><p><a href=\"http://allnurses-breakroom.com/lounge/right-calf-pain-137717.html\" rel=\"nofollow noreferrer\">http://allnurses-breakroom.com/lounge/right-calf-pain-137717.html</a></p></li>\n</ul>\n" }, { "answer_id": 39038, "author": "J. Heller", "author_id": 28838, "author_profile": "https://fitness.stackexchange.com/users/28838", "pm_score": -1, "selected": false, "text": "<p>I've had something like that happen once when I did my weekly stationary bike ride. I usually ride for between 8-20 minutes at a constant power level (working up to 20 minutes as I progress, and then moving the power level up and going back to 8 minutes) and then switch down to a lower power level until I've gone for a total of 10 miles. </p>\n\n<p>This one time I could only go for about 7 minutes instead of close to 20 and then had to finish the 10 miles at a lower than usual power level; this was due to fatigue/burning in my thigh muscles, rather than having a high heart rate or being out of breath. I think this was caused by forgetting to take creatine the previous day (at the time, I was using creatine once per day, in the evening). If you don't take creatine, your creatine levels could still be raised by eating a lot of meat or lowered by more intense exercise than normal or reduced meat consumption. </p>\n\n<p>In case it is not clear from the above, my guess for one thing that could be causing your legs to tire out quicker on some days than others is varying levels of creatine in your muscles. On days when your muscles have lower creatine levels, they will tire out faster. Ever since that one time my legs tired much quicker than normal on my exercise bike ride, I have been taking 10 grams of creatine a day (5 in the morning and 5 in the evening), ensuring that my muscles are always full of creatine. I have always been able to ride close to my expected time since increasing my creatine intake.</p>\n\n<p>Another possibility is varying vitamin B6 intake. I normally eat at least two bananas a day. A while back, there were a few days where I didn't eat any bananas for a day or more and then had reduced stamina when lifting weights or cycling.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36273", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/5296/" ]

[ { "answer_id": 36291, "author": "ocr_superman", "author_id": 24442, "author_profile": "https://fitness.stackexchange.com/users/24442", "pm_score": 2, "selected": false, "text": "<p>Doing HIIT every day? I'd do that only every other day - too much of a good thing is a bad thing. </p>\n\n<p>You're not giving your body enough time to rest and recover by doing HIIT every day. </p>\n" }, { "answer_id": 36312, "author": "JW8", "author_id": 4370, "author_profile": "https://fitness.stackexchange.com/users/4370", "pm_score": 0, "selected": false, "text": "<p>If you're building muscle and doing HIIT, most trainers recommend doing it no more than 3 times a week since HIIT is considered rather strenuous training. </p>\n\n<p>Per <a href=\"https://muscleevo.net/how-to-avoid-the-fat-trap/\" rel=\"nofollow noreferrer\">this article</a> from Muscle Evo:</p>\n\n<blockquote>\n <p>Even so, lifting weights and doing HIIT every day is not a great idea.\n If you want to do HIIT while you focus on building muscle, limit it to\n 1 or 2 short sessions a week.</p>\n</blockquote>\n\n<p>You may want to find a good trainer to put together a long-term plan that works for your fitness goals.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36282", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24280/" ]

[ { "answer_id": 36307, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 4, "selected": false, "text": "<p>Bodybuilding is a long term endeavor, two to three weeks is <strong>nothing</strong> in the world of bodybuilding. If you'd said <strong>two to three years</strong>, then it would be a different matter.</p>\n\n<p>Whatever you're doing, carry on doing it for at least 6 months, then see where you are with it.</p>\n\n<p>That being said, if you want to gain muscle (which I assume is what you mean by bodybuilding) check your diet and recovery, if either of those aren't up to par, then it'll stifle your gains.</p>\n" }, { "answer_id": 36337, "author": "PIC16F84A", "author_id": 26889, "author_profile": "https://fitness.stackexchange.com/users/26889", "pm_score": 2, "selected": false, "text": "<p>Its a long journey. For natural lifter, being very strong and muscular takes a good couple of years. </p>\n\n<p>Since you are a new lifter progressive overload works fine for a few months, say 6 months. Then you can change program and still continue adding weights.</p>\n\n<p>The last but not least, if you are eating too much it may cause belly fat that changes your appearence.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36306", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26850/" ]

[ { "answer_id": 36317, "author": "Jun Kang", "author_id": 26869, "author_profile": "https://fitness.stackexchange.com/users/26869", "pm_score": 1, "selected": false, "text": "<p>Your \"perception\" of energy/effort used is strictly personal opinion. Taking the HIIT vs Jogging example. If both burns the same amount of calories, which is better? Whatever you like better is the answer. Why do people say HIIT is better for losing fat? Because of what you mentioned. It only takes 20 minutes compared to 60 minutes of jogging for the same result. In the end though, if you'd rather jog longer for less effort, that's what you should do. In the end, the only way to lose fat is a caloric deficit. How you reach that deficit, in the end, doesn't matter much (strictly in terms of losing fat).</p>\n\n<p>Of course, if you simply starve yourself and eat nothing, you'll be at the maximum deficit, but you're not only going to lose fat. You'll lose muscle and suffer health issues. So to answer the primary question, the most efficient way to lose fat is to not eat. That comes with the possibility of death due to starvation, or severe health issues and malnutrition at least. </p>\n\n<p>If you want to lose fat efficiently, while maintaining muscle and health, I would suggest aiming for a 750 calorie deficit per day while doing some weight training and supplementing with protein and BCAAs. BCAAs have been proven to help reduce the amount of muscle lost when cutting. For general diet, keep your protein high while keeping fat and carbs relatively low. When eating fats and carbs, try to get good fats (avacados, olives, olive oil, almonds) and good carbs (black beans, brown rice, oatmeal). With a 750 calorie daily deficit, you should burn about 1-2 pounds of fat per week. </p>\n\n<p>You'll likely lose some muscle too, but that's what the weight training is for. You weight train to help you reach your caloric deficit, minimize muscle loss, and maximize fat loss. Doing cardio is ultimately not necessary for minimizing muscle loss, nor is it necessary to reduce your caloric deficit. But, If you feel like you're hungry and want to eat more, you can, for example, eat 600 more calories per day and jog at 5mph for 1 hour per day. 1 hour of 5mph jogging will burn about 600 calories (on average), so in the end, your deficit remains the same. </p>\n" }, { "answer_id": 36320, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>As your question states you're not concerned with how long your workout takes.</p>\n\n<p><strong><em>Steady state will burn the highest % of fat.</em></strong></p>\n\n<hr>\n\n<p><strong>NOTE:</strong> As you keep saying efficient in your post. I'm not taking <em>efficiency</em> into account here, just workload and substrate utilization.</p>\n\n<blockquote>\n <h2>ef·fi·cient</h2>\n \n <p><strong>Definition:</strong> achieving maximum productivity with minimum wasted effort or expense.</p>\n</blockquote>\n\n<hr>\n\n<p>The graph shows exercise intensity related to the % of fat used as a fuel source.</p>\n\n<p><em>CHO = Carbohydrates <br>\nSNS = Sympathetic Nervous System</em></p>\n\n<hr>\n\n<p><a href=\"https://i.stack.imgur.com/sIi5J.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/sIi5J.jpg\" alt=\"enter image description here\"></a></p>\n\n<hr>\n\n<p><em>Image Source</em>: <a href=\"http://leanitup.com\" rel=\"nofollow noreferrer\">http://leanitup.com</a></p>\n\n<hr>\n\n<h2>UPDATE</h2>\n\n<p>The point on the graph where the lines intersect is where you switch the primary substrate utilized (from carbs to fat or vice versa) - this corresponds roughly with the lactate threshold. This point is not fixed and can change with proper training as you become more conditioned the onset of this threshold is delayed (you can exercise harder longer).</p>\n\n<hr>\n\n<p>It’s a misleading chart so it’s easy to draw the wrong conclusion. All the chart shows is the % of calories burned by “fat” based on intensity. To apply the chart to a workout plan, It’s key to understand the difference between relative and absolute intensity.</p>\n\n<p>Here is an over simplistic way to think of it…</p>\n\n<p>Person A is jogging at 25% intensity for 10 minutes. \nPerson B is running at 75% intensity for 10 minutes. </p>\n\n<p>Person A burns 100 total calories during their workout, 75% from fat and 25% from carbs.\nPerson B burns a total of 400 calories 25% from fat, 75% from carbs</p>\n\n<p>Person A at is burning more REALTIVE calories from fat (75%) \nHowever the ABSOULTE number of fat calories burned is only 75 calories out of the 100 total calories.</p>\n\n<p>Person B was only burring 25% of his calories from fat (this being the RELATIVE amount)\nThe ABSOULTE number of calories from fat burned is 100 calories out of the 400 total calories.</p>\n\n<p>So you’re burning a higher % of your calories from fat at lower intensities, but you’re also burning less overall calories.</p>\n\n<p>If we made this more realistic (and had person B do intervals – as they would need the recovery) they’d still be burring more ABSOLUTE calories and fat and therefore lose more weight (but tough to show this on a graph….) </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36314", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26558/" ]

[ { "answer_id": 36317, "author": "Jun Kang", "author_id": 26869, "author_profile": "https://fitness.stackexchange.com/users/26869", "pm_score": 1, "selected": false, "text": "<p>Your \"perception\" of energy/effort used is strictly personal opinion. Taking the HIIT vs Jogging example. If both burns the same amount of calories, which is better? Whatever you like better is the answer. Why do people say HIIT is better for losing fat? Because of what you mentioned. It only takes 20 minutes compared to 60 minutes of jogging for the same result. In the end though, if you'd rather jog longer for less effort, that's what you should do. In the end, the only way to lose fat is a caloric deficit. How you reach that deficit, in the end, doesn't matter much (strictly in terms of losing fat).</p>\n\n<p>Of course, if you simply starve yourself and eat nothing, you'll be at the maximum deficit, but you're not only going to lose fat. You'll lose muscle and suffer health issues. So to answer the primary question, the most efficient way to lose fat is to not eat. That comes with the possibility of death due to starvation, or severe health issues and malnutrition at least. </p>\n\n<p>If you want to lose fat efficiently, while maintaining muscle and health, I would suggest aiming for a 750 calorie deficit per day while doing some weight training and supplementing with protein and BCAAs. BCAAs have been proven to help reduce the amount of muscle lost when cutting. For general diet, keep your protein high while keeping fat and carbs relatively low. When eating fats and carbs, try to get good fats (avacados, olives, olive oil, almonds) and good carbs (black beans, brown rice, oatmeal). With a 750 calorie daily deficit, you should burn about 1-2 pounds of fat per week. </p>\n\n<p>You'll likely lose some muscle too, but that's what the weight training is for. You weight train to help you reach your caloric deficit, minimize muscle loss, and maximize fat loss. Doing cardio is ultimately not necessary for minimizing muscle loss, nor is it necessary to reduce your caloric deficit. But, If you feel like you're hungry and want to eat more, you can, for example, eat 600 more calories per day and jog at 5mph for 1 hour per day. 1 hour of 5mph jogging will burn about 600 calories (on average), so in the end, your deficit remains the same. </p>\n" }, { "answer_id": 36320, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>As your question states you're not concerned with how long your workout takes.</p>\n\n<p><strong><em>Steady state will burn the highest % of fat.</em></strong></p>\n\n<hr>\n\n<p><strong>NOTE:</strong> As you keep saying efficient in your post. I'm not taking <em>efficiency</em> into account here, just workload and substrate utilization.</p>\n\n<blockquote>\n <h2>ef·fi·cient</h2>\n \n <p><strong>Definition:</strong> achieving maximum productivity with minimum wasted effort or expense.</p>\n</blockquote>\n\n<hr>\n\n<p>The graph shows exercise intensity related to the % of fat used as a fuel source.</p>\n\n<p><em>CHO = Carbohydrates <br>\nSNS = Sympathetic Nervous System</em></p>\n\n<hr>\n\n<p><a href=\"https://i.stack.imgur.com/sIi5J.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/sIi5J.jpg\" alt=\"enter image description here\"></a></p>\n\n<hr>\n\n<p><em>Image Source</em>: <a href=\"http://leanitup.com\" rel=\"nofollow noreferrer\">http://leanitup.com</a></p>\n\n<hr>\n\n<h2>UPDATE</h2>\n\n<p>The point on the graph where the lines intersect is where you switch the primary substrate utilized (from carbs to fat or vice versa) - this corresponds roughly with the lactate threshold. This point is not fixed and can change with proper training as you become more conditioned the onset of this threshold is delayed (you can exercise harder longer).</p>\n\n<hr>\n\n<p>It’s a misleading chart so it’s easy to draw the wrong conclusion. All the chart shows is the % of calories burned by “fat” based on intensity. To apply the chart to a workout plan, It’s key to understand the difference between relative and absolute intensity.</p>\n\n<p>Here is an over simplistic way to think of it…</p>\n\n<p>Person A is jogging at 25% intensity for 10 minutes. \nPerson B is running at 75% intensity for 10 minutes. </p>\n\n<p>Person A burns 100 total calories during their workout, 75% from fat and 25% from carbs.\nPerson B burns a total of 400 calories 25% from fat, 75% from carbs</p>\n\n<p>Person A at is burning more REALTIVE calories from fat (75%) \nHowever the ABSOULTE number of fat calories burned is only 75 calories out of the 100 total calories.</p>\n\n<p>Person B was only burring 25% of his calories from fat (this being the RELATIVE amount)\nThe ABSOULTE number of calories from fat burned is 100 calories out of the 400 total calories.</p>\n\n<p>So you’re burning a higher % of your calories from fat at lower intensities, but you’re also burning less overall calories.</p>\n\n<p>If we made this more realistic (and had person B do intervals – as they would need the recovery) they’d still be burring more ABSOLUTE calories and fat and therefore lose more weight (but tough to show this on a graph….) </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36316", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26867/" ]

[ { "answer_id": 36324, "author": "Asmita Narode", "author_id": 26875, "author_profile": "https://fitness.stackexchange.com/users/26875", "pm_score": 0, "selected": false, "text": "<p>Hey I think you should have protein in the morning or afternoon when your day is still going. Protein is a little difficult to digest so taking it in morning is a better choice. It shouldn't matter if you take it after or before workout as the purpose is to repair the torn muscles. Given that you do construction work everyday, I think it is good if you take it in morning time when you start your day. Also, on the days when you are not working, just to give your body time to digest the protein you should go for morning. </p>\n" }, { "answer_id": 36326, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<h2>Muscle Development</h2>\n\n<hr>\n\n<p>It’s a common belief that a rush of fast-acting carbohydrates along with whey protein is ideal. In reality is you don’t have to \"spike\" your insulin; a slow, insulin response <em>(as seen with low glycemic carbohydrates)</em> will provide much the same muscle protein synthesis benefits as a rapid, acute surge.</p>\n\n<hr>\n\n<p><strong>Insulin's Role</strong></p>\n\n<p>Insulin is a highly anabolic hormone that is conducive to skeletal muscle protein synthesis requires an external source of amino acids to create this effect.</p>\n\n<p>A state of hyperinsulinemia <em>(high insulin levels)</em> and hyperaminoacidemia <em>(high levels of amino acids)</em> will facilitates muscle protein synthesis, and what better way to induce such a state then by simply eating protein and carbohydrates together.</p>\n\n<p>This does not mean \"the more insulin the better\" some insulin does increase muscle protein synthesis response. There is a point where extra insulin doesn’t facilitate a more intense response.</p>\n\n<hr>\n\n<blockquote>\n <p><strong>Bottom line</strong> \n It's critical that you're eating protein and carbs together. Post workout is when your body requires protein to aid recovery and facilitate increases in muscle mass.</p>\n</blockquote>\n\n<hr>\n\n<p><em>Sources:</em></p>\n\n<ul>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/27271661\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/27271661</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/9022953\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/9022953</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/28296942\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/28296942</a></li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/36323", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26874/" ]

[ { "answer_id": 36329, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 0, "selected": false, "text": "<p>Weighted vest should ideally be used to add resistance to pull ups or push ups. I would not recommend buying one just to wear when walking around due to the pressure added on joints over time. You'd be better off doing body weight exercises like push ups/pull ups/air squats to shape up if you're not able to go to the gym.</p>\n" }, { "answer_id": 36541, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 2, "selected": false, "text": "<p>Response to training is very specific.\nWalking around with a Weight Vest is obviously a greater stress than your own bodyweight but it will do very little to improve your strength. Plus, if your strength increases it will be for activities close to the ones you do with the vest so I suppose mainly static or slow movements. There would be nearly no transfer towards actual activities which usually require to move and/or a greater speed of execution.</p>\n\n<p>To strengthen your ligaments, eccentric training as well as plyometric (take care if you have never done any plyometric work, it can be quite stressful)</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36325", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26877/" ]

[ { "answer_id": 36328, "author": "JW8", "author_id": 4370, "author_profile": "https://fitness.stackexchange.com/users/4370", "pm_score": 4, "selected": true, "text": "<p>You're in a tough spot right now, but fight through it - this stage will pass.</p>\n\n<p>The key thing is to be healthy - weight in and of itself isn't the key. To promote health, you'll need to control three things:</p>\n\n<ol>\n<li><strong>Diet</strong> - eat healthy food (fewer processed foods, junk food, soda, etc.). Portion control may be required - binge eating (like the tub of ice cream mentioned) isn't healthy.</li>\n<li><strong>Physical activity</strong> - if running/walking are out of the picture, then try moderate amounts of swimming and biking. If biking hurts, find a trainer or visit a bikeshop to find a bike setup that is comfortable for you. The key thing is to find some physical activity that you'll enjoy doing - it's hard to be consistent with activities you dislike</li>\n<li><strong>Mental attitude</strong> - find a way to keep positive outlook, it'll be hard to keep your motivation up if you're always down on yourself. There are as many different paths to a healthy attitude of life as there are people - for some, it's volunteering, for others, religion is a big help. In this case, no one other than you (and perhaps family or close friends) can decide what is the right way.</li>\n</ol>\n" }, { "answer_id": 36833, "author": "John Parker", "author_id": 27517, "author_profile": "https://fitness.stackexchange.com/users/27517", "pm_score": 0, "selected": false, "text": "<p>I am sorry to hear about your hips and joints, I know there is pressure on you to look a certain way and in terms of confidence you would feel better and have more energy to take on the world if you lost those couple of extra kgs.</p>\n\n<p>So your physical capabilities left aside, what can you do and what do you have control over??? The food you eat!!</p>\n\n<p>80% of weight loss happens right in the kitchen, so even without exercise you can lose weight. Here are some tips that I would suggest:\nEat smaller portions more often\nEat more green veggies(they burn calories whilst eating)\nChicken and fish is still the best, less read meat.\nAllow yourself a cheat day, where you can eat what you want, but get back to your new routine the very next day, see it as a reward for doing well.\nDrink water, slowly and try for the 6-8 glasses a day (that's no lie)\nCut out sugar and fat from your 6 days of eating better but allow it back if that is your treat on day 7.</p>\n\n<p>Just by following these broad rules, you will lose weight. Just remember doing something is better than nothing.</p>\n" }, { "answer_id": 36920, "author": "user27630", "author_id": 27630, "author_profile": "https://fitness.stackexchange.com/users/27630", "pm_score": 0, "selected": false, "text": "<p>Firstly I want to applaud your courage for being so forthcoming about your weight issue, as not many people are this brave. The first step in changing yourself is that you accept the need for change, which is exactly what you have done.\nNow coming to the part about how to lose weight. It can be very challenging to workout when you are not supposed to do quite a few physical activities. But there are so many other fun things you can do, which will help you lose weight and which are not boring either. Do consult with your doctor and ask him/her about alternate physical activities for you. You could try aerobics, gymnastics, yoga, by learning it from a certified professional. Along with this, you probably want to meet a nutritionist as well. You will get great guidance about the foods which you can and should not eat. \nIf you dedicate yourself to this, you are bound to get great results. I hope this answer was helpful. Here is wishing you good luck Emily!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36327", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26878/" ]

[ { "answer_id": 36341, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 2, "selected": false, "text": "<p>I can't state that the temperature was your problem, but it's the title of the question so I'm going to answer that specifically. </p>\n\n<p>Someone who is <a href=\"http://ksi.uconn.edu/prevention/heat-acclimatization/\" rel=\"nofollow noreferrer\">acclimated to heat</a> will have numerous physiological advantages over someone who is not:</p>\n\n<ul>\n<li>They will sweat out less <a href=\"https://en.wikipedia.org/wiki/Electrolyte\" rel=\"nofollow noreferrer\">electrolytes</a>, particularly salt.</li>\n<li>They will sweat earlier, starting heat regulation early on.</li>\n<li>They will not <a href=\"https://en.wikipedia.org/wiki/Vasoconstriction\" rel=\"nofollow noreferrer\">vasoconstrict</a> as much, keeping blood pressure lower, keeping perfusion higher.</li>\n</ul>\n\n<p>There are other advantages, but clearly those alone are enough to show the importance of being \"heat acclimated\". Losing electrolytes wreaks mayhem throughout your body, affecting cellular activity when it's needed most. Slower thermal regulation causes your temperature to flare up, exacerbating the issue. And <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/8901936\" rel=\"nofollow noreferrer\">hyperthermia triggers vasoconstriction</a> which reduces blood flow to skeletal muscles, your heart, your lungs, and every cell in your body.</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2681206/\" rel=\"nofollow noreferrer\">14 days is the generally accepted period of heat acclimation, with the first 3-5 being quite important in their own right</a>. It's been noted that there is a difference in adaptation between high and low humidity environments as well, pertaining to heat.</p>\n\n<p>A reality of athletics is that you need to train for the event's conditions. I live at 8,000 feet and we have plenty of trails and lakes above 10,000 feet so high altitude training is just how we live. When people from sea level come up here they are severely impacted, and there's just no way to train hard enough to combat that other than real altitude acclimating. </p>\n\n<p>Similar to the biological changes from heat acclimation, altitude includes the increased production of <a href=\"https://en.wikipedia.org/wiki/Erythropoietin\" rel=\"nofollow noreferrer\">EPO</a>, a hormone that triggers red blood cell production. At 10,000 feet, after acclimating, you will simply have more red blood cells. I bring it up to make it clear that you really cannot train hard enough at sea level, or in a cold environment in your case, to makeup for the biology.</p>\n\n<p>You'll need to ask yourself how important any given race is to you, and knowing conditions like altitude and temperature, are you going to put yourself on even footing with the folks conditioned to those environments? </p>\n" }, { "answer_id": 36345, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 2, "selected": false, "text": "<p>Note: Much of this is taken <a href=\"https://fitness.stackexchange.com/questions/33911/after-a-successful-3-month-training-what-could-it-be-that-made-my-legs-refuse-t\">from my answer here</a>, as I believe they are similar situations. However, I would disregard the pacing, as I ran your pace through the Macmillan calculator, and I don't see anything indicating that your pace was too ambitious.</p>\n\n<ul>\n<li>Climate: Many times people underestimate the effect that climate has on an endurance event. Either much hotter or cooler, or differences in humidity can wreak havoc on the race. </li>\n<li>Elevation: Going either up or down drastically can have an effect on the race. Going down is usually preferable, people have much greater impact going from low to high.</li>\n<li>In race nutrition: If you don't train with it, don't do it on race day. Too often people either drink/eat way more or less than they do during a training. This can have a drastic impact on race execution.</li>\n<li>Pre race nutrition: Again, if you don't do it in training, don't do it on race day. See above.</li>\n<li>Pacing: This is another very common one for people to miss when racing. They get out there, they are amped up and excited, and they feel good, so they push a little more than they were planning. Even a few seconds per mile faster at the beginning can put you in a huge hole by the end of the race. Even if you feel awesome, wait until after 1/2 way through a race before you think about deviating from your plan.</li>\n<li>Terrain: Same as pacing. If the terrain is different from where you train, you either need to travel to train occasionally under the same terrain conditions, or be prepared to slow your pace accordingly.</li>\n</ul>\n\n<p>Now for the cramping, Erik addressed that rather nicely, so I would only add that for myself (n=1), I find that I tend to cramp if I am underprepared or I push too hard for the training that I have put in.</p>\n\n<p>The one thing that does concern ;me about your training is the volume and frequency. You would be much better off doing the same amount of training, but spread out through the week in 5-7 workouts rather than lumped into 4 days with 50% of it on one day. I would keep the speedwork, shift some of the distance from your longest run to an off day and add a day. Ideally I would also increase the weekly mileage by 50% over time, but that is up to you. Most high level distance runners are somewhere in the 85-120 miles per week range.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36335", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18339/" ]

[ { "answer_id": 36338, "author": "PIC16F84A", "author_id": 26889, "author_profile": "https://fitness.stackexchange.com/users/26889", "pm_score": 4, "selected": false, "text": "<p>First of all eating under BMR may slow down your metabolism - that is the case we do not want. Some researches have shown that keto diet can cause some problems. If you push your body in a bad way, you will end up with some health problems.</p>\n\n<p>Here are my recommendations that worked for me while burning fat and losing weight:</p>\n\n<ol>\n<li><p>Calculate your TDEE and eat 300-500 less of it. You do not have to pay attention too much about what you eat. Since you are on deficit, your body will not store fat. Losing a lot of weight suddenly is unhealthy. The process will take time.</p></li>\n<li><p>Do exercise moderately. Moderate weightlifting is best to burn fat effectively. 2 or 3 times moderate full body workout and 1 or 2 times cardio like swimming is ok. Cardio should also be moderate.</p></li>\n<li><p>Eat enough carbs, fat and protein. Do not be afraid of carbs. Carbs do not make you fat, caloric surplus does. Eat good carbs and do not limit how much carbs you eat. Have balanced meals.</p></li>\n<li><p>Stay away from garbage food as much as possible.</p></li>\n<li><p>Drink enough water and sleep enough.</p></li>\n</ol>\n\n<p>At the beginning you can gain a few pounds since you will increase your carb intake. Do not worry about it.</p>\n\n<p>Before doing anything consult several doctors.</p>\n\n<p>Edit: If you are going to increase your caloric intake, do it gradually.</p>\n\n<p>For any question feel free to ask.</p>\n" }, { "answer_id": 36342, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": false, "text": "<p>The most successful (pardon the pun) recipe I've seen for weight loss has the same basic ingredients:</p>\n\n<p><strong>Control your diet.</strong> I think you definitely have the discipline but 500-800 calories is generally pretty dangerous. I'm not being hyperbolic to state that your body will eventually die if you only consume that many calories, but you'll have plenty of serious health complications first to sound the alarms. There are some good <a href=\"https://www.cancer.org/healthy/eat-healthy-get-active/take-control-your-weight/calorie-counter-calculator.html\" rel=\"noreferrer\">calorie calculators</a> out there that will tell you (a) how many calories you need to sustain your current body and (b) what kind of reductions you can think about with corresponding anticipated fat loss.</p>\n\n<p>I reject the notion of \"it doesn't matter what you eat\", and I've seen vegetarians and vegans in particular quite guilty of having terrible <a href=\"https://en.wikipedia.org/wiki/List_of_macronutrients\" rel=\"noreferrer\">macronutrient</a> profiles but wrapping it up in a banner of \"I'm eating vegetarian/vegan so therefore it's healthy.\"</p>\n\n<p><strong>Strength training.</strong> Several times over again, <a href=\"https://fitness.stackexchange.com/a/19117/7091\">strength training (typically weight training) has shown to be more effective than \"cardio\" for fat loss</a>. In short, your metabolism increases as muscle tissue is expensive to maintain from a caloric prospective. </p>\n\n<p><strong>Systemic positive health choices.</strong> To this I would put in treating any chronic health issues, getting sufficient sleep, and trying to move around rather than sit down throughout the day. </p>\n\n<p>You mentioned that your current weight gain and fitness loss is over a roughly 8 year period. It took a while to get where you are, and it will take a while to get back from it. Fortunately it won't be 8 years though, I think reasonable in-the-mirror-changes can be expected within the first six months if you stick to it. </p>\n\n<p>It's a whole lifestyle change, but arguably the most critical for any of us to make. </p>\n" }, { "answer_id": 36343, "author": "Willk", "author_id": 26895, "author_profile": "https://fitness.stackexchange.com/users/26895", "pm_score": 1, "selected": false, "text": "<p>It does not look like what you are doing is wrong. General approach to problem solving: if what you are doing is not working, do something different.</p>\n\n<p>1: I am curious whether you maintained your ketone levels after your switch on day 9. Did they stay high?</p>\n\n<p>2: There is a difference in opinion in the literature as to whether one needs to count calories with a ketogenic diet. Currently you are, and what you are doing is not working. <strong>So try not counting calories.</strong> Eat when you are hungry (maintaining ketosis / very low carbs). Eat until you are full. Eat at regular times of day. It is not inherently wrong to eat until you are full and it will not be harder than what you are doing now. And it is different, and still a ketogenic diet.</p>\n\n<ol start=\"3\">\n<li><p><strong>Review meds</strong>. Some medicines including some commonly prescribed to people with your problems can promote weight gain. Mirtazepine is one example - good for sleep, depression, pain and making you hungry. Review your meds and the side effects and then review them with your prescribing physician. DO NOT TAKE THIS TO MEAN GO COLD TURKEY ON YOUR MEDS.</p></li>\n<li><p>I suspect <strong>exogenous hormone changes</strong> (read birth control pill or the like) sabotage some women who are trying to lose weight. Certain progestins have prednisone-like side effects, for example. 40 is a time of life when some people change what they have been doing - stopping something they used to do, or starting something new. If you are one that uses exogenous hormones, consider going back to what you used 8 years ago before you picked up the weight.</p></li>\n<li><p><strong>Consider exercise</strong>. Some people consider the presence of ketones to be commanding the body to use fats for fuel, as carbs are in short supply (and need to be reserved for synthetic functions). If you are actually eating until you are full you might find that you have a lot of energy. If you exercise during ketosis, calories you burn will be fat calories. The combination of exercise with ketosis can produce impressive weight loss. </p></li>\n<li><p><strong>Physical therapy.</strong> If you are getting back into exercise it can be good to have guidance. If you have had medical attention for depression / back pain maybe you have been offered physical therapy. If not usually a request will yield a prescription. A nice thing about PT is that insurance will often pay. You can use your therapist like a personal trainer, guiding you to exercises that suit your body as it is now, and preventing you from hurting yourself. </p></li>\n</ol>\n\n<p>Side note: I must say the idea of a vegetarian ketogenic diet is a little daunting to me. I am sure there is a literature about it. But even a handful of nuts was enough to break ketosis for me. No beans either. With no meat, fish, beans or nuts I don't know where you will get your protein. A lot of cheese, I guess. Maybe those synthetic soysages. </p>\n" }, { "answer_id": 36348, "author": "Spacemoose", "author_id": 26906, "author_profile": "https://fitness.stackexchange.com/users/26906", "pm_score": 2, "selected": false, "text": "<p>Let me share some things I've learned about good health and effective weight loss/control.</p>\n\n<p><strong>It's a long-term journey:</strong> </p>\n\n<p>Good health (which includes a healthy body fat composition) is a lifelong journey. Don't get impatient or frustrated. It's great that you're looking for ideas and things to try, but remember that you are in this for the long haul, and two weeks is a short time. I haven't tried a ketogenic diet, but I eat a healthy vegetarian diet, and try to keep the carbs a little low, and the fats a little high. It doesn't sound like you are doing anything wrong, but subjectively speaking your approach sounds difficult and complicated. It'll take you months to get to where you want to go, and your strategy has to be something you can keep up for months. If keto works for you and is sustainable, go for it. If not I would suggest mixing intermittent fasting with \"eat food, mostly vegetables, not too much\" on your non-fasting days, combined with intermittent fasting.</p>\n\n<p><strong>Fasting is good for you</strong></p>\n\n<p>Don't believe anyone who tells you that fasting is unhealthy or dangerous. There is a large and growing body of evidence that fasting is both safe and effective, and has a large <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3680567/\" rel=\"nofollow noreferrer\">body of positive health benefits</a>. If you are going to do longer fasts (over a week say), you may want to take a multivitamin and mineral supplements, but fasting has been a part of the human experience and human culture for millenia. Unless you are malnourished or have some complicating medical condition, fasting isn't just safe, it's good for you.</p>\n\n<p>I recently completed a seven day fast which I intend to repeat years after reviewing the pretty compelling evidence that doing so dramatically reduces your chances of getting cancer. The evidence is growing that fasting reduces the probability of dementia and Alzheimers as well. </p>\n\n<p>For an excellent survey of the health impacts of periodic fasting and its use for weight loss, I would strongly recommend \"The Complete Guide to Fasting\" by Jason Fung and Jimmy Moore. It's an extremely well researched and data grounded book, while still very approachable to the lay person. I found it informative and motivating. Dr Fung has a pretty large online presence and you might find it helpful to watch some of his videos. </p>\n\n<p>Fasting isn't just an effective weight loss strategy, it's really healthy.</p>\n\n<p><strong>Listen to your body</strong></p>\n\n<p>Checking the scale regularly is a good way to measure progress, but it's not the only way, and it shouldn't be your only metric. How are you feeling? If you're in the middle of a fast it's normal to be hungry, and in the first couple of days of a fast it's common to be tired or irritable, but those shouldn't be chronic experiences. In my seven day fast I found the third day really hard, but the fifth through seventh days I felt great. I also notice my skin clear up and soften and my joint aches disappear, both of which were very pleasant surprises.</p>\n\n<p><strong>There are physiological reasons you plateau</strong></p>\n\n<p>There seems to be real tendency for the human body to attempt to maintain a <a href=\"http://www.obesityaction.org/educational-resources/resource-articles-2/weight-loss-surgery/body-weight-set-point-what-we-know-and-what-we-dont-know\" rel=\"nofollow noreferrer\">\"set-point weight\"</a>. If your body is used to being 95 kg, it's going to have physiological responses which try to keep it at that weight.</p>\n\n<p><strong>Okay, so what does that mean about your frustration?</strong></p>\n\n<p>Well, you lost 4kg and now you're plateauing for a while... I have read that it's typical to shed excess water during a fast. In one 4 day fast, I lost a kg per day, and regained ~3.2 kg when I broke the fast. My seven day fast was similar: 3 days of 1kg per day weight loss, followed by .2 kg per day, and then regaining a couple kilos after breaking the fast. </p>\n\n<p>When fasting you can expect to burn about 200g of fat a day, more or less depending on your metabolism and activity level. It's very likely that you're continuing to burn fat, but it doesn't show up on the scale because you're retaining more water. Feel free to experiment, but don't get discourages. If you lose 1/2 to 1 kg per week, you're doing great. You do have to keep it up though, so adjust your strategy to something you can maintain. </p>\n\n<p>Based on the set-point weight effect, I set myself plateau goals. I maintain a pretty steady workout regime, and then vary the number of fasting days I do to either lose or maintain weight. So for example, this October I'll do 5 days of 21 hour fasting (and eat healthy on the weekends), expecting to lose a few hundred grams of fat each week. Then I'll try to maintain my new weight for a week or two with a number of fast days, and then I'll try the cycle again.</p>\n\n<p>This is a bit of a personal philosophy, but when doing physical training, be it for strength or endurance, it's important to vary your workout, and it's important to plan recovery periods -- typical marathon training involves 3 weeks of training followed by a recovery week (where you still exercise, but less so you can recharge your batteries). Often a recover week helps you avoid or surpass a plateau. I don't see why it should be different for weight loss. </p>\n\n<p>Last week I didn't lose any weight at all, but looking in the mirror and pinching my belly, and looking at the progress along my belt notches, I'm confident my body fat composition moved in the right direction. So while the scale is important, I'm not letting it be my only measure of progress.</p>\n\n<p>If I'm not making my 2 kg goal per month goal that way, I'll try doing a couple 2-day fasts, or maybe another 4 or 7 day fast -- whatever is convenient. </p>\n\n<p>Hopefully some of that helps you. </p>\n" }, { "answer_id": 38303, "author": "Tracker1", "author_id": 25785, "author_profile": "https://fitness.stackexchange.com/users/25785", "pm_score": 0, "selected": false, "text": "<p>There are several factors to weight loss. It all depends on where you are starting, and what your target/goals are.</p>\n\n<p>While calories count, hormones have a far larger influence in terms of what/when/how you absorb/use/store nutrition. Insulin levels and resistance are huge in this. As are other hormones like cortisol are also factors. Not to mention hunger/satiety hormones.</p>\n\n<p>The most effective ways to influence these seems to be based around:</p>\n\n<ol>\n<li>Eating frequency</li>\n<li>Macro nutrient profile</li>\n<li>Caloric load</li>\n</ol>\n\n<h3>Eating Frequency</h3>\n\n<p>In terms of eating frequency, the old adage of eat many small meals may not be the best advice for weight loss. More recent research shows that eating fewer/larger meals is better for weight loss than more frequent eating. Specifically extending fasting periods (days at a time) works very well.</p>\n\n<p>Every time you eat, you get hormone responses to process what you eat, this can have a huge effect. Also, hunger does not correlate so much with caloric need, it tends to be a circadian response to when you eat, and what you last ate.</p>\n\n<h3>Macro Nutrient Profile</h3>\n\n<p>If you are diabetic, you <em>REALLY</em> want to minimize your carbs. You can make up caloric need with additional fats. Protein needs are based around your lean body mass, and your weight lifting/workout profile.</p>\n\n<p>Fat is not the enemy, you want about 0.5 - 1g of fat per gram of protein. This helps offset insulin response and keeps your macro profile in a great range.</p>\n\n<p>Avoid sugars, when you have them, they should be part of whole fruit and nuts. If you are doing keto, then just don't have them... Under 5g of sugars a day should be your goal on keto. Alcohol sugars also affect different people differently, and depends heavily on your gut flora. Avoid them if you are stalling out, see how they effect you.</p>\n\n<p>Other carbs, on keto, your total carbs (including fiber, hidden carbs, etc) should be well under 30-50g/day or around 5% of your daily calories. Your net carbs (total minus 1/2 alcohol sugars and fiber) should be under 20g/day. Absorption of fiber, alcohol sugars will vary by person. Also, there are fractions of carbs in everything, and they add up. If you aren't insulin resistant, you can have 100-200g carbs on a given day, but may want to minimize anything refined or starchy.</p>\n\n<p>Alcohol, while alcohol doesn't count as a carb completely, you can think of it as a super carb in terms of calories and influence on your body. A little is fine, but should be no more than 4-8 servings a week if you can avoid it.</p>\n\n<h3>Hormone Response</h3>\n\n<p>In general carbs will cause insulin response. The breakdown of sugars goes into both unhealthy fats and glucose in the body and can cause insulin resistance alone. Other carbs will have a similar effect, but sugars are particularly bad and should be minimized.</p>\n\n<p>Proteins also cause insulin response, but have a different profile breakdown, there are also other hormone responses that offset the insulin increase. Fats with protein seem to have the best response.</p>\n\n<h3>Caloric load</h3>\n\n<p>Calories still count... if you eat 5000g fat/day, you will gain some weight. It won't be the same as 5000g sugar/day, or even carbs/day. The macros have different effects, but in general, you want to target your minimal needs and fill up to your caloric load (BMR + exercise). If you are losing weight, target 75-85% of your caloric load on average, or have extended fasting between meals.</p>\n\n<h3>More on Fasting</h3>\n\n<p>As an aside, the effects of an extended water fast are a bit different than just a low calorie intake. Many use a ketogenic diet as a path to make fasting for extended periods (one meal a day, or less).</p>\n" }, { "answer_id": 42980, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 0, "selected": false, "text": "<p>According to conventional wisdom (and some on this forum?) eating 800 kcal per day or less is crazy and dangerous.</p>\n<p>However the credible Medical Doctor and BBC science journalist Michael Mosley is promoting exactly this with his &quot;Fast 800 diet&quot;.\nAs I understand it is based on a large study on reversing diabetes by restricting caloric intake done in the UK called DIRECT.</p>\n<p>This may potentially be dangerous and I do not know which steps the NHS in UK and Michael Mosley are taking. Patients on the DIRECT study may e.g. have blood tests done frequently.\nDaily blood sugar and ketones measurement may be sufficient. This is not to be taken lightly and anyone starting such a diet will have to research this thoroughly and preferably clear it with their MD.</p>\n<p>However from what I understand Michael Mosley is advocating a Mediterranean Diet both in general and also within the &quot;Fast 800 diet&quot;. The Mediterranean Diet is low in carbs but high in both protein and unsaturated fat.</p>\n<p>I would think that you will have a hard time getting both a decent amount of proteins and a low calory count on a vegetarian diet.</p>\n<p>The current international Recommended Dietary Allowance (RDA) for protein is 0.8 g per kg of body weight (bw). Which should amount to 76 gram per day in your case.\nSo you would have to eat e.g. 750 grams of tofu per day which nets 620 kcal.\nWhich sounds like hard work and not very pleasant at all.</p>\n<p>The same protein target could instead be achieved by e.g. 200 grams chicken and 1/2 l milk per day, which sounds more feasible and would only net 512 kcal.\nSo you would have some room for e.g. olive oil with your salad.</p>\n<p>The ketogenic diet on the other hand seem to be characterized by not counting calories and I would therefore think a higher daily caloric intake.</p>\n<p>I cannot help wondering if you by combining two somewhat &quot;extreme&quot; diets have created a new bastarded potentially dangerous diet.\nHope you know what you are doing and everything works out fine.</p>\n<p>For a thorough (ca. 3 hrs) debate between a credible proponent of the ketogenic diet and a knowledgable critic I would recommend: <a href=\"https://www.youtube.com/watch?v=u93oh9kC-rU\" rel=\"nofollow noreferrer\">Joe Rogan Experience #1176 - Dom D'Agostino &amp; Layne Norton</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36336", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26891/" ]

[ { "answer_id": 36350, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 1, "selected": false, "text": "<p>Floor L-Sits would use the scapular depression and force you to really push your body away from the floor</p>\n\n<p>Strong lower traps are important for healthy stable shoulders and good posture (rounded shoulders, etc), and we tend to have weak lower traps from our bad posture, smartphones, and desk jobs</p>\n" }, { "answer_id": 36352, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 4, "selected": true, "text": "<p>Scapular depression is a small part of the lower traps. They also,</p>\n\n<ul>\n<li>Upwardly rotate the scapula</li>\n<li>Retract the scapula</li>\n</ul>\n\n<p><a href=\"https://i.stack.imgur.com/Vqo0t.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/Vqo0t.jpg\" alt=\"Shoulder motions\"></a></p>\n\n<p><em>Image found <a href=\"https://b-reddy.org/wp-content/uploads/2013/05/shoulder-scapular-motions.jpg\" rel=\"noreferrer\">here</a>. Unsure of original source.</em> </p>\n\n<p>Upward rotation tends to be hard for people to visualize:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/8itOP.gif\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/8itOP.gif\" alt=\"Upward Rotation GIFs\"></a></p>\n\n<p><em>GIF made from <a href=\"https://www.youtube.com/watch?v=3VygGuBObVc\" rel=\"noreferrer\">this</a> video.</em> </p>\n\n<p>Lower trap: </p>\n\n<p><a href=\"https://i.stack.imgur.com/7voNC.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/7voNC.jpg\" alt=\"Lower trap zoomed out\"></a>\n<a href=\"https://i.stack.imgur.com/u6YQQ.png\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/u6YQQ.png\" alt=\"Lower trap zoomed in\"></a></p>\n\n<p>Anatomy drawings are a little funny this way. Look at them enough, and you'll see inconsistencies in attachment points. To be fair to the artists, anatomy isn't all that consistent itself!</p>\n\n<p>Point being, if you look at the red circle insertion point of the lower trap above, we can see with its medial (inside) attachment, when it pulls down the lateral side will go up. Ala: upward rotation.</p>\n\n<p>We can also see pure scapular depression isn't going to be a big job of the lower trap. Because again, if it pulls down by itself, part of the scapula will actually move up. </p>\n\n<p>Long story short- we don't really want to isolate a muscle in a vacuum of one action. We want to use the full breadth of its potential work. </p>\n\n<p>So, when you mention doing dips and pull-ups, sure, there <em>can</em> be scapular depression at the top of those movements. However, there doesn't have to be. For instance, in pull-ups, at the bottom we start with the shoulders shrugged into the ears. Who says we can't be at the top of the rep that way?</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/qmrce.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/qmrce.jpg\" alt=\"Pull up form shrug lower trap\"></a></p>\n\n<p>A lot of people end their pull / chin-ups like above.</p>\n\n<p>Next, even if we are hitting scapular depression in dips / pull-ups, we're not maximizing how much we can work the lower trap. There's no (active) upward rotation, and retraction is similar to depression- it may or may not happen. (<em>Downward</em> rotation <strong>will</strong> happen.) </p>\n\n<p>To get all three actions, we should</p>\n\n<ol>\n<li>Raise the arms overhead (upward rotation)</li>\n<li>Once getting overhead, pull the arms back (retraction)</li>\n<li>Finally, end with a little pull down of the shoulders (depression)</li>\n</ol>\n\n<p>This video is an example of trying to focus on the <strong>upper</strong> traps. The movement finishes at the top with a little extra elevation. If you did the opposite -some depression- you'd then shift focus more to the lower traps. </p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;- <a href=\"https://www.youtube.com/watch?v=09jfP_lyT3A\" rel=\"noreferrer\">https://www.youtube.com/watch?v=09jfP_lyT3A</a></p>\n\n<p><em>Credit and</em> <a href=\"https://b-reddy.org/2013/09/05/a-progression-to-lifting-your-arms-overhead-pain-free/\" rel=\"noreferrer\"><em>more about arm raise variations</em></a>. </p>\n\n<p>Close up:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;- <a href=\"https://www.youtube.com/watch?v=a5IcQX3P_Y0\" rel=\"noreferrer\">https://www.youtube.com/watch?v=a5IcQX3P_Y0</a></p>\n\n<p>The reason for standing with the back against the wall is it's super common to arch the lower back when raising the arms overhead. That is, a person will think they're getting the arms overhead, but really they're leaning back to get that positioning. </p>\n\n<p>Notice how this person's hands <strong>are</strong> overhead,</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/PX27q.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/PX27q.jpg\" alt=\"Overhead range of motion compensation\"></a></p>\n\n<p>But, that's because they're leaning back. In reality, their arms hands are not above their shoulders, but in front:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/cvvjM.jpg\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/cvvjM.jpg\" alt=\"Arm raise compensation lumbar extension\"></a></p>\n\n<p><a href=\"https://b-reddy.org/wp-admin/post.php?post=15527&amp;action=edit\" rel=\"noreferrer\"><em>Credit and more details</em></a>. </p>\n\n<p>I bring this up because this is an extremely common pattern, particularly in males who lift a lot. Where overhead motion is often lacking. Bodybuilder types spend wayyy more time in the horizontal plane, and pulling their arms down, than they spend pushing their arms up.</p>\n\n<p>One can view that as lower trap weakness being common, but that's fairly simplistic. Considerations like latissimus dorsi stiffness, upper trap weakness, and more need to be part of the picture. </p>\n\n<p>One tangential note- the order of upward rotation, retraction, depression, is important. You do not want to say, attempt retraction, depression, then upward rotation. This is the common mantra of \"Pull your shoulders back and down!\" If you do this first, it's damn hard to get your arms up!</p>\n\n<p>It's also a common impairment of those with shoulder pain. Where they lack upward rotation, retracting too soon, causing shoulder pain / discomfort. In my experience, overwhelmingly issues of the lower trap are with upward rotation. Not depression or retraction. That is, your average person with shoulder problems does not have problems pulling them down or together. They have problems raising them up.</p>\n\n<p>Coming full circle to usefulness- that's fairly subjective. Most are going to say overhead range of motion is important to them. Somebody only concerned with hypertrophy for the time being? Maybe not. </p>\n\n<p>That said, the lower traps rarely need dedicated work. For instance, overhead pressing will work them plenty. Many have a lot of scapular retraction work in their programs e.g. seated row, where the lower traps get worked a ton in that fashion.</p>\n\n<p>If you're simply curious will targeting the lower traps lead to noticeable hypertrophy / performance improvements elsewhere, then unless one of those performance measures is shoulder health / overhead range of motion, probably not. It's not like how a bench presser might want extra tricep work.</p>\n" }, { "answer_id": 37661, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>The lower trapezius can retract and rotate the scapula but also depress the scapula when used together with the pectoralis minor and the lower part of the serratus anterior.</p>\n\n<p>When the arms are blocked it can pull the torso towards the scapula instead of pushing the scapula up or it can also elevate the torso. Push ups, dips and pull ups are a good example. </p>\n" }, { "answer_id": 37776, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>It doesn't work alone but with the entire trapezius muscle to move your scapula back and forth, the trapezius doesn't even ever work by itself, always works together with the lats, rhomboid,pecs and serratus.</p>\n\n<p>almost any upper body exercise you do will use the trapezius muscle from push ups and bench pressing to pull ups,dips and deadlifts. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36347", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/19495/" ]

[ { "answer_id": 36351, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 1, "selected": false, "text": "<p>3) The one that adds up to the least calories.</p>\n\n<p>As I mentioned <a href=\"https://fitness.stackexchange.com/a/36305/20219\">in another answer</a>, the better option is the one you can stick to as pertains to your lifestyle, and results in a total caloric intake low enough to put you under your daily energy expenditure.</p>\n\n<p>Unless you're at figure athlete level body composition, you probably don't need to overthink individual meal make up to this degree.</p>\n" }, { "answer_id": 36353, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 3, "selected": true, "text": "<p>Yes the underlying theory is absolutely true <em>(calories in vs calories out)</em> </p>\n\n<hr>\n\n<p>It's so frustrating to see people all the time trying to lose weight. The approach while well intended is backwards.</p>\n\n<p>It's like running out of gas and Triple-A informing you that when you burn more gas than you've put in your tank your car doesn't run.</p>\n\n<p>There's SO MUCH more to it than that. How fast you accelerate, break, oil levels, tire pressure, the area (rural vs city) and on and on.......</p>\n\n<p>Instead of learning about your body and the whys behind what you’re doing. Many people will hire a nutritionist to \"tell them what to do\".</p>\n\n<p>Weight loss is in a lot of ways counter-intuitive. At the extremes it's obvious <em>(eating an entire pie is worse than eating a few apples)</em>. </p>\n\n<p>The middle ground, which is less obvious such as the types of foods, combinations of macronutrients, frequency, sizing and timing (etc.) will come as you learn....</p>\n\n<p>Your body is incredibility adaptive. Restricting and starving yourself is the perfect way to teach your body to hold on to all the fat it can as it never knows when the next meal is coming. Conservation and efficiency becomes your bodies plan.</p>\n\n<p>The act itself of counting calories implicitly implies temporary. Are you going to meticulously count calories for the rest of your life?</p>\n\n<p>It incredibly inaccurate -- so if you spend the day measuring each meal and tracking calories and following it to a T the reported calories for many foods have been consistently found to be misreported, based on calorimeter data that's 1/2 a century old. </p>\n\n<p>Give yourself \"outs\" foods there's literally no limit on . Or allow yourself to eat all the chocolate you want, it just has to be covered in mustard or whatever..</p>\n\n<hr>\n\n<h2>UPDATE</h2>\n\n<p>In its simplest terms, yes, a “calorie deficit” is the only way to lose fat. It’s more insightful for me to tell you to become a millionaire you need to deposit $10,000 - 100 times. Calories can’t be linearly measured like that.</p>\n\n<p>Also, yes you can definitely put on “fat” eating too much of anything…. Vegetables and fruits included</p>\n\n<p>I’m saying allow yourself more “wiggle room” as it’s MUCH harder to overconsume healthy food (that are typically higher in water content, less processed and require more energy to digest). </p>\n\n<p>Even something calorie dense like almonds, not that you should make plans to “binge eat almonds” (it’s tough to even do so) but if you want them that bad, then you can them.</p>\n\n<p>Or say you have lunch daily at noon, decide to start drinking 20oz of water at 11:30. You’ll eat less (and you can carry this practice over to other times you tend to over eat).</p>\n\n<p>Bottom line is restrictive does not work, some days you may eat more calories than you consume, that’s ok. Adding the boringly painful task of calorie counting on top of restrictive eating (aka dieting) does not work long term. </p>\n\n<p>Slowly learn about healthy eating and living and swap unhealthy foods with healthier alternatives. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36349", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26052/" ]

[ { "answer_id": 36362, "author": "natural", "author_id": 26932, "author_profile": "https://fitness.stackexchange.com/users/26932", "pm_score": 0, "selected": false, "text": "<p>Stretch your muscles before and anfter you exercise. When you exercise; your muscles tend to go tense.</p>\n\n<p>Don't worry about the loose muscles bit, it's great that you are starting low and working your way up, however; you should focus on adaptation.</p>\n\n<p>To adapt to something like the weights workout, you should start at a low weight, stay at this weight for a few weeks (to allow your body to adapt to it and then they build themselves up to deal witht the presure and intensity of the work load they have to lift) and them alternatively work your way up to the next one.</p>\n\n<p>Don't throw yourself into the next load up, because you're going to hurt yourself. What I suggest there is you stagger the work load (say...5 kg, the day after 8 kg, back to 5 kg, then back to 10 kg so the muscles get used to it).</p>\n\n<p>Also core strength is a major. Core strength goes with absolutely everything, that is the thing that holds you up, work on that too if you want to be able to lift statically.</p>\n\n<p>Don't even try to think you can't go any further, you can, you just need the mindset for it. Think positively over it, it works, especially when you exercise you need to be patient and you need to be very considerate about how you go with exercising. A positive mindset is what works most.</p>\n" }, { "answer_id": 36387, "author": "PIC16F84A", "author_id": 26889, "author_profile": "https://fitness.stackexchange.com/users/26889", "pm_score": 3, "selected": true, "text": "<p>Most gym newbs have the same issue. If you are running a minimalist program with linear progression you will hit plateaus all the time.</p>\n\n<p>There are two options.\nThe first one, find a good organized novice program with linear progression. </p>\n\n<p>The second one is running a conjugate or concurrent method. What you are doing is basically you change exercises with similar movement pattern after a few weeks and try to milk every exercise.</p>\n\n<p>From my point of view, if you are not eating very very good you hit the wall in linear progression. Concurrent and co jugate methods work well for novices, intermediate and advanced lifters. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36360", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25767/" ]

[ { "answer_id": 36362, "author": "natural", "author_id": 26932, "author_profile": "https://fitness.stackexchange.com/users/26932", "pm_score": 0, "selected": false, "text": "<p>Stretch your muscles before and anfter you exercise. When you exercise; your muscles tend to go tense.</p>\n\n<p>Don't worry about the loose muscles bit, it's great that you are starting low and working your way up, however; you should focus on adaptation.</p>\n\n<p>To adapt to something like the weights workout, you should start at a low weight, stay at this weight for a few weeks (to allow your body to adapt to it and then they build themselves up to deal witht the presure and intensity of the work load they have to lift) and them alternatively work your way up to the next one.</p>\n\n<p>Don't throw yourself into the next load up, because you're going to hurt yourself. What I suggest there is you stagger the work load (say...5 kg, the day after 8 kg, back to 5 kg, then back to 10 kg so the muscles get used to it).</p>\n\n<p>Also core strength is a major. Core strength goes with absolutely everything, that is the thing that holds you up, work on that too if you want to be able to lift statically.</p>\n\n<p>Don't even try to think you can't go any further, you can, you just need the mindset for it. Think positively over it, it works, especially when you exercise you need to be patient and you need to be very considerate about how you go with exercising. A positive mindset is what works most.</p>\n" }, { "answer_id": 36387, "author": "PIC16F84A", "author_id": 26889, "author_profile": "https://fitness.stackexchange.com/users/26889", "pm_score": 3, "selected": true, "text": "<p>Most gym newbs have the same issue. If you are running a minimalist program with linear progression you will hit plateaus all the time.</p>\n\n<p>There are two options.\nThe first one, find a good organized novice program with linear progression. </p>\n\n<p>The second one is running a conjugate or concurrent method. What you are doing is basically you change exercises with similar movement pattern after a few weeks and try to milk every exercise.</p>\n\n<p>From my point of view, if you are not eating very very good you hit the wall in linear progression. Concurrent and co jugate methods work well for novices, intermediate and advanced lifters. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36361", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26932/" ]

[ { "answer_id": 36416, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<h2>The Gait Cycle</h2>\n\n<hr>\n\n<p><a href=\"https://i.stack.imgur.com/23ad7.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/23ad7.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>Gait essentially is a transition between repeated loss of balance and recovery.</p>\n\n<p>During movement there is a cyclic transfer between potential and kinetic energy which will minimize the energy cost of walking. Efficient movement involves preserving and transferring the greatest amount of energy (your momentum) to help propel you forward during your next step.</p>\n\n<p>By sliding your feet, yes, the ground reaction force is minimized but you’re moving (and programming yourself in the future) to move inefficiently (by dragging your feet).</p>\n\n<p>Besides friction, the net energy cost during gait is proportional to medial, lateral and vertical displacement of the body’s center of gravity. The greater the displacements, greater the energy costs.</p>\n\n<p>Other considerations include width of base of support, angle of toe out, stance phase, period of double limb support, along with increasing the base of support will see an increase in the medial/lateral displacement – all of those increasing factors will serve to increase the M/L displacement of the COG which will require you to expend more energy.</p>\n\n<hr>\n\n<h2>3 Kinds of Forces</h2>\n\n<p>Contact with the ground results in one of 3 forces acting on the body during the stance phase.</p>\n\n<p><strong>Vertical Forces</strong> \nare going to be equal and opposite, and included reactions to loading and propulsion, at mid stance these vertical forces are less than your body weight (BW).</p>\n\n<p><strong>Anterior and Posterior Forces</strong> \nare designed to prevent the foot from slipping, at initial contact the AP force is directed post, it will peak at about 20% of the BW and is related to the bodies COG. As your foot first touches the ground, while entering swing, the forces will be directed anteriorly to help the body accelerate forward.</p>\n\n<p><strong>Medial Lateral Forces</strong> \ntend to be smaller than other components and will vary with the base of support (medial / lateral forces are less if you walk with a small base of support because you would be getting more vertical support).</p>\n\n<hr>\n\n<h2>UPDATE</h2>\n\n<p>Just to clarify. What part of the foot (optimally) strikes first depends upon speed - Above ~120 steps/min you can no longer increase the stride length. This marks the transition from walking to jogging/running and occurs at ~190 cm/sec.</p>\n\n<p>So you want to start jogging when you start to feel like you have to. Jogging too soon is similar to jogging in place (wasted effort and energy). Without going into plantar pressures and a joint by joint kinematics -- have a few days? ;) - I'll leave it there and can clarify further if needed.</p>\n\n<p><a href=\"https://fitness.stackexchange.com/questions/34559/walking-faster-v-s-running/34568#34568\">My other answer may be helpful to you as well.</a></p>\n\n<hr>\n\n<p><strong>Sources:</strong></p>\n\n<ol>\n<li><a href=\"https://web.stanford.edu/class/engr110/2009/Rose-08a.pdf\" rel=\"nofollow noreferrer\">https://web.stanford.edu/class/engr110/2009/Rose-08a.pdf</a></li>\n<li><a href=\"http://europepmc.org/abstract/med/962568\" rel=\"nofollow noreferrer\">http://europepmc.org/abstract/med/962568</a></li>\n<li><a href=\"http://www.citeulike.org/group/532/article/379138\" rel=\"nofollow noreferrer\">http://www.citeulike.org/group/532/article/379138</a></li>\n</ol>\n" }, { "answer_id": 37666, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 2, "selected": false, "text": "<p>As Mike described - depends.</p>\n<p>When you walk - typically you start with heel. There are some phases like foot locking. When walking that is effective, as things developed during evolution.</p>\n<p>When running - there are different forces, and you should land on forefoot, not on heel. That should happen, when the foot is close / under your body. That way you use quads to absorb forces. All that is present on great pictures, from Mike's post. Like bended upper body when running. On the other hand - you need to be aware about that details, and realize they make difference.</p>\n<p>To the topic. When you run heel-toe - all forces goes though knees, and hips. That is easier, but can harm joints, a specially when your weight is higher, or you are running with backpack. Try to run that way without shoes - no way to do that. Even on treadmill - I've tried...</p>\n<p>When to switch? Depends on your needs - if you want to burn calories, on treadmill - that is not big deal. Real challenge starts when you want to run fast, be effective. And here Mike's post comes to play.</p>\n<p>As a side note - some questions, and side comments. How long we are wearing that fancy shoes? How long we are running? Are shoes done to help or to sell better? Manufactures gives more, and more support for heels, since that makes running easier, but not necessarily better. Issue is when you get that knowledge and it is too late.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36376", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26941/" ]

[ { "answer_id": 36384, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 4, "selected": true, "text": "<p>Think of the humerus as a lever. Top of the lever being the shoulder, bottom of the lever being the elbow.</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/Y8wpf.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Y8wpf.gif\" alt=\"humeral extension\"></a></p>\n\n<p>As the bottom goes backward, the top goes forward:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/7CX6c.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/7CX6c.gif\" alt=\"humeral extension anterior glide GIF\"></a></p>\n\n<p><em>Image source: <a href=\"https://b-reddy.org/2015/07/20/why-typing-annoys-your-neck-shoulders-elbows-and-wrists-and-what-to-do-about-it/\" rel=\"nofollow noreferrer\">Why typing annoys your neck, shoulders, elbows and wrists, and what to do about it</a></em></p>\n\n<p>You've probably seen that old cop move to disengage a suspect, where they pull the arm way behind the suspect. In other words, the further your elbow goes behind your shoulder, the more the humeral head goes forward, the more likely you get pain in the front of the shoulder. </p>\n\n<p>So impingement of the AC joint isn't the only concern. Excessive anterior glide of the humeral head can also cause pain. </p>\n\n<p>You mentioned you can't move the elbow as far back when the shoulder is abducted 90 degrees. That is, when trying to move the elbow back in this position, <em>anterior glide of the humeral head is <strong>more</strong> likely</em>. You have less room to move the bottom of the lever back before the front of the lever goes forward. </p>\n\n<p>This is one reason people feel better bench pressing with their elbows in, rather than out. Or, if the elbows are out, why a person will feel better with a floor press than a regular press. With the floor, the elbows can't go as far back. </p>\n\n<p>Example: <a href=\"https://www.youtube.com/watch?v=izkl-QRPn48\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=izkl-QRPn48</a></p>\n\n<p>Impingement is a concern too though. As the arms get to about 90 degrees of abduction is when the shoulder blades kick in with upward rotation:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/WJ0Bf.gif\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/WJ0Bf.gif\" alt=\"upward rotation skeletal animation\"></a></p>\n\n<p><em>Made from <a href=\"https://www.youtube.com/watch?v=3VygGuBObVc\" rel=\"nofollow noreferrer\">this</a> video.</em> </p>\n\n<p>However, during a dip, we are doing the opposite of what happens when we raise our arms. When we abduct to 90 and past 90, we protract and upwardly rotate the scapula. During a dip, we're abducting the humerus, yet retracting (and possibly) downwardly rotating the shoulder blades. (For instance, someone who has focus on \"shoulders down and back.\")</p>\n\n<p><a href=\"https://i.stack.imgur.com/J67GW.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/J67GW.jpg\" alt=\"shoulder motions\"></a></p>\n\n<p><em>Found in <a href=\"https://b-reddy.org/2013/05/20/issues-with-foam-rolling/\" rel=\"nofollow noreferrer\">Issues with foam rolling</a>. Unsure of original source.</em></p>\n\n<p>If you don't upwardly rotate the scapula, then the humeral head is more likely to jam into the structures above it (impingement.) Just try to move your arms overhead without moving your shoulder blades. It won't feel great. </p>\n\n<p>Furthermore, this is more of an individual concern opposed to general anatomy talk, excessive superior glide is more likely when the humeri are at 90 degrees abduction. Notice this person's humeral head gliding upwards. Red is where it is, gray is what we'd prefer:</p>\n\n<p><a href=\"https://i.stack.imgur.com/wUFjo.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/wUFjo.png\" alt=\"humeral superior glide\"></a></p>\n\n<p>That is, just by having the arms at 90 degrees abduction a person may already be excessively impinging. In other words, many people have pain at 90 degrees abduction without even doing anything else.</p>\n\n<p>Note, superior glide can occur just at rest:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/ArIMX.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/ArIMX.jpg\" alt=\"superior glide posture\"></a></p>\n\n<p><em>Credit: <a href=\"https://b-reddy.org/2013/02/20/another-example-of-a-postural-evaluation/\" rel=\"nofollow noreferrer\">Example of a postural evaluation</a>.</em></p>\n\n<p>But during abduction and it's more likely, <em>and</em> more likely to cause pain. (People don't typically have pain just holding their arms at their side.)</p>\n\n<p>-> Why would someone have superior glide? Maybe they lean on their elbow a lot: </p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/Lsw5H.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Lsw5H.jpg\" alt=\"humeral superior anterior glide leaning on elbow\"></a></p>\n\n<p><em><a href=\"https://b-reddy.org/2011/06/19/best-exercises-for-the-subscapularis/\" rel=\"nofollow noreferrer\">More details</a>.</em></p>\n\n<p>Recapping,</p>\n\n<ol>\n<li>Anterior glide is more likely when attempting to bring the elbows back in 90 degrees abduction</li>\n<li>At 90 degrees abduction the shoulder blades should be starting to engage in upward rotation, yet in a dip we are doing the opposite, making impingement between the humeral head and the AC joint more likely</li>\n<li>Superior glide is more likely in a position of abduction than not, further increasing the odds of impingement</li>\n</ol>\n" }, { "answer_id": 40277, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>First and foremost ,You should properly recheck your form(Like always keep shoulders depressed throughout the exercise).I think popular youtube channels like AthleanX(He is a physical therapist ) have videos about that.\nIf pain still persist substitute Dips with Close grip bench press (Close grip pushups if you dont have access to gym )</p>\n\n<p>Last but not the least consulting a doctor would be the most ideal decision .</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36381", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/19495/" ]

[ { "answer_id": 36386, "author": "Paul K", "author_id": 18395, "author_profile": "https://fitness.stackexchange.com/users/18395", "pm_score": 2, "selected": false, "text": "<blockquote>\n <p>Will I gain weight by doing weightlifting?</p>\n</blockquote>\n\n<p>Yes and no. Doing weight lifting will set the stimulus your body needs to grow (gain muscle mass), but lifting alone will be of no use. Imagine that your caloric intake was 1000 kcal per day (extreme value, just to make the point) while lifting. If your caloric intake would not suffice to supply you basic functionality (movements, keeping temperature, etc.), how should you gain any mass? </p>\n\n<h3>How many calories should I eat then?</h3>\n\n<p>While I think that in former times way larger values have been promoted, state-of-the-art seems to be a caloric surplus of around 500 kcal on training days (depending on the source in the 300-600 kcal range). </p>\n\n<h3>Getting your macros right</h3>\n\n<p>Another important factor is the macros. If you are mostly eating fats and (especially) carbs/sugars you will have a hard time gaining muscle mass (you will most likely gain fat if you are on a surplus). You'll have to intake protein to a certain extent. There is much ado about the exact ratios of protein/fats/carbs and I will not make a recommendation here, but it won't be too hard to find ballpark figures online. Anyway, make sure to avoid unprocessed foods as far as possible. Don't be too dogmatic, but processed foods are (often) packed with minor quality nutrients that might be detrimental to your progress.</p>\n\n<h3>Strength ≠ Mass</h3>\n\n<p>I've talked about how to gain mass. Now let's see how to avoid it. First thing to note is that strength and muscles are not the same. You can get way stronger without bulking. </p>\n\n<p><strong>The effect of the reps</strong></p>\n\n<p>Besides what you eat, another important factor is the number of repetitions per set. To gain strength without gaining mass, you should stick to a lower rep count. Strength regimen is (depending on the exercise) around 4 to 6 repetitions, while classic mass regimen is around 8 to 12 repetitions. </p>\n" }, { "answer_id": 36617, "author": "user3063937", "author_id": 25225, "author_profile": "https://fitness.stackexchange.com/users/25225", "pm_score": 1, "selected": false, "text": "<p>It depends how you lift, for any kind of performance sport, stay away from bodybuilding type of training. It serves no purpose beyond esthetics and will hinder you in your sport.</p>\n\n<p>I would focus on training to generate power, Olympic weightlifting for example. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36383", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26905/" ]

[ { "answer_id": 36394, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>No, it's not bad to contract the muscles of your torso, buttocks, and legs during push-ups, regardless of whether you're going to failure. You must be contracting them to some extent regardless. Consider: Why would <em>not</em> want to contract those muscles?</p>\n" }, { "answer_id": 36397, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 3, "selected": true, "text": "<p>Clenching your torso and butt <a href=\"https://www.livestrong.com/article/32382-proper-pushup-technique/\" rel=\"nofollow noreferrer\">is a common tip</a>* in proper push-up technique. It helps keep your entire body straight and flat. Push-ups are a core exercise as much as an arm one, so it does make sense that engaging more of your core would be beneficial.</p>\n\n<p>The sudden ability to do two more may be because you're in a bad position to begin with and this corrects it (butt too high or too low usually). It could also be you're focusing much harder so mentally you're capable of doing more.</p>\n\n<p>It's always a good idea when doing push-ups, or any workout for that matter, to film yourself on a side-angle. With a push-up, you should be flat and straight from head-to-heel. While filming yourself, you may find that you suddenly correct yourself when you clench. </p>\n\n<p>These tips also helps with planks. </p>\n\n<p>*It's step 2.</p>\n" }, { "answer_id": 36399, "author": "Jason", "author_id": 8485, "author_profile": "https://fitness.stackexchange.com/users/8485", "pm_score": 1, "selected": false, "text": "<p>Its not bad. You are probably shifting your weight by doing this. I got the standard pushup PhD from the Army. There are several different ways to do a pushup and if you do a set each way you'll get more of a workout in and do more overall. The biggest boost in strength Ive gotten from pushups have come from repeatedly going through muscle failure in many different ways in the same workout. Using my knees became a normal part of my routine. Also became a fan of the 8 count pushup where you start standing and get down to do two then recover. Im not very strong in my arms so Ive always had to work harder than others to get that strength, so that was one good way for me to get it.</p>\n\n<p>For situps though I never grabbed my legs and followed the advice that it will hurt your back, but I did the same thing in general. There are a bunch of ways of doing a situp too.</p>\n\n<p>Actually Ive started doing the same thing for running related strength training.</p>\n\n<p>Yeah so the answer is yes because overall you extend the session training yourself to do that one fundamental movement... </p>\n\n<p>... darn, another reason for long runs.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36393", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/8039/" ]

[ { "answer_id": 36394, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>No, it's not bad to contract the muscles of your torso, buttocks, and legs during push-ups, regardless of whether you're going to failure. You must be contracting them to some extent regardless. Consider: Why would <em>not</em> want to contract those muscles?</p>\n" }, { "answer_id": 36397, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 3, "selected": true, "text": "<p>Clenching your torso and butt <a href=\"https://www.livestrong.com/article/32382-proper-pushup-technique/\" rel=\"nofollow noreferrer\">is a common tip</a>* in proper push-up technique. It helps keep your entire body straight and flat. Push-ups are a core exercise as much as an arm one, so it does make sense that engaging more of your core would be beneficial.</p>\n\n<p>The sudden ability to do two more may be because you're in a bad position to begin with and this corrects it (butt too high or too low usually). It could also be you're focusing much harder so mentally you're capable of doing more.</p>\n\n<p>It's always a good idea when doing push-ups, or any workout for that matter, to film yourself on a side-angle. With a push-up, you should be flat and straight from head-to-heel. While filming yourself, you may find that you suddenly correct yourself when you clench. </p>\n\n<p>These tips also helps with planks. </p>\n\n<p>*It's step 2.</p>\n" }, { "answer_id": 36399, "author": "Jason", "author_id": 8485, "author_profile": "https://fitness.stackexchange.com/users/8485", "pm_score": 1, "selected": false, "text": "<p>Its not bad. You are probably shifting your weight by doing this. I got the standard pushup PhD from the Army. There are several different ways to do a pushup and if you do a set each way you'll get more of a workout in and do more overall. The biggest boost in strength Ive gotten from pushups have come from repeatedly going through muscle failure in many different ways in the same workout. Using my knees became a normal part of my routine. Also became a fan of the 8 count pushup where you start standing and get down to do two then recover. Im not very strong in my arms so Ive always had to work harder than others to get that strength, so that was one good way for me to get it.</p>\n\n<p>For situps though I never grabbed my legs and followed the advice that it will hurt your back, but I did the same thing in general. There are a bunch of ways of doing a situp too.</p>\n\n<p>Actually Ive started doing the same thing for running related strength training.</p>\n\n<p>Yeah so the answer is yes because overall you extend the session training yourself to do that one fundamental movement... </p>\n\n<p>... darn, another reason for long runs.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36396", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26966/" ]

[ { "answer_id": 36419, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>Just based on age, exercise response and the fact this piece of equipment is new to you - just keep working up your intensity. There isn't a \"set time\" per se. For now just stick to what you can do. </p>\n\n<p>As @rriower said as you progress you should look to start a regimented plan (based on your goals etc).</p>\n" }, { "answer_id": 36424, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 1, "selected": false, "text": "<p>First, congrats on your purchase of a <a href=\"http://www.concept2.com/\" rel=\"nofollow noreferrer\">Concept2 Indoor Rower</a>. I, too, own that same rower. In my opinion, you've purchased the gold standard for rowers. With any training program, it's important to use the best equipment if you're serious about achieving your goals.</p>\n\n<p>Now, as for your goals. Your current approach is <strong>not</strong> optimal for your stated goals. Rather than performing a series of brief, intense rows, you should consider switching to <strong>Steady State</strong> rows. “Steady State” can mean different things to different people, but, in this context, it implies longer rows at a consistent stroke rating (eg. 18-20 spm). You won't need to totally abandon interval training, but, the majority of your rows should be steady state.</p>\n\n<blockquote>\n <p>“From my experience, the biggest mistake people make with the erg is\n that they only, or mostly, use it for testing and hard interval\n training. The erg becomes a painful experience and we learn to dislike\n it, often to the point of being afraid of it. </p>\n \n <p>Instead, try to spend time on the erg doing steady state. I find the\n more I erg, the more I get into a rhythm and the easier, both mentally\n and physically, it becomes. Listen to music, books on tape, watch TV,\n but simply, spend time on the erg.”</p>\n</blockquote>\n\n<p><a href=\"http://archive.usrowing.org/news/details/11-01-31/Make_the_Most_of_Your_Time_on_the_Erg.aspx\" rel=\"nofollow noreferrer\">US Rowing: Make The Most of Your Time on the Erg.</a></p>\n\n<p>While your goal to row 2k under 8 minutes is somewhat ambitious for a rowing “newbie”, using steady state training will assist you in preparing for that goal. Steady state training will help build a <strong>base of fitness</strong> by training your heart to be more efficient over longer distances. In addition, there's the added benefit of weight control since you should be training within your aerobic zone.</p>\n\n<p>Rowing a measured 'piece' (eg. 2k) requires correct form. Contrary to popular opinion, rowing is <strong>not</strong> a pulling sport. Rather, it's a pushing sport since the first movement of the rowing stroke is to engage the legs to push against the foot plates. If you haven't already done so, I would strongly recommend you take a look at the C2 <a href=\"http://www.concept2.com/indoor-rowers/training/technique-videos\" rel=\"nofollow noreferrer\">technique videos</a> to make sure you start with correct form. Using correct form will assist you in achieving any rowing goal. In addition, take a moment to read up on <a href=\"http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101\" rel=\"nofollow noreferrer\">Damper Setting 101</a> and <a href=\"http://www.concept2.com/news/debunking-myths-damper-setting-stroke-rate-and-intensity\" rel=\"nofollow noreferrer\">Debunking the Myths: Damper Setting, Stroke Rate, and Intensity</a>. Those articles will help you avoid many common mistakes made by first time users of the C2 rower. </p>\n\n<p>Lastly, as you progress towards your goal(s), there are lots of resources available to you. Depending on the C2 model you own, you can track your progress using the on-board performance monitor and log the results in the <a href=\"https://log.concept2.com/\" rel=\"nofollow noreferrer\">C2 Logbook</a>. The logbook provides a history of your training sessions. Also, there's <a href=\"http://www.concept2.com/indoor-rowers/training/wod\" rel=\"nofollow noreferrer\">daily workouts</a> available so you can maximize your time on the rower.</p>\n\n<p>Good luck and have fun!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36400", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26970/" ]

[ { "answer_id": 36403, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p>I'm going to agree with whoever suggested swimming to you in the past. The water provides resistance, and the distance provides the heartrate. In effect, it's both a strength exercise, and a cardiovascular exercise.</p>\n\n<p>In the end though, fat burning is most effectively done in the kitchen, as whatever calories you burn in an hour on a treadmill, can be undone in three minutes eating the wrong food.</p>\n\n<p>Learning the basics of nutrition is going to do far more for your fat percentage, than any one exercise.</p>\n" }, { "answer_id": 36405, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 2, "selected": false, "text": "<p>I prefer using an indoor rowing machine. Rowing machines allow for a <strong>complete</strong> body workout and are relatively low impact on the knees. You can easily set the machine to provide a low or high impact workout based on your goals. I, personally, have had knee problems in the past and have not found the rower to cause any added stress on the knees. However, before attempting to use a rower, or, any exercise equipment, you should check with your personal physician first to insure you will not exacerbate an existing condition.</p>\n" }, { "answer_id": 36426, "author": "ford prefect", "author_id": 7113, "author_profile": "https://fitness.stackexchange.com/users/7113", "pm_score": 1, "selected": false, "text": "<p>I would also be inclined to suggest biking. <a href=\"https://www.livestrong.com/article/372790-cycling-vs-running-calories/\" rel=\"nofollow noreferrer\"> Livestrong </a> goes through the calorie math when compared to running and shows that biking can burn an equivalent number of calories to running. I don't really have the prototypical running body type and most of my friends that ride also don't. (We're all a little bulky, not fat but sturdy) Biking allows me to do a lot of cardio and endurance training without starting to feel any joint pain from the impact. </p>\n\n<p>I can ride my bike for two hours at a fairly high pace with the only discomfort being muscular fatigue while if I were to run at an equivalent effort level for the same amount of time I would be in a lot of joint pain that day and the next. </p>\n\n<p>That being said I have a road bike that I had fitted for me. So make sure you get your bike fitted to ensure that it works for you. Biking isn't really a full body workout but it will definitely help you burn calories. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36401", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26972/" ]

[ { "answer_id": 36425, "author": "Utkarsh Bhatt", "author_id": 26756, "author_profile": "https://fitness.stackexchange.com/users/26756", "pm_score": 2, "selected": false, "text": "<pre><code>I am right-handed and always favor the right side when working.\n</code></pre>\n\n<p>That's pretty much the reason for the asymmetry in your body. In fact, most people have these kinds of issues when they train. Simply because our dominant hand tries to compensate for the weaker hand.</p>\n\n<p>You can fix this by balancing the amount of work according to how much the difference there is between your muscles.</p>\n\n<p>For e.g., in the bench press, use dumbbells instead of barbells and end your session with a few sets (1-2) with your weaker side. Repeat this until you feel symmetry in your body.</p>\n" }, { "answer_id": 42865, "author": "fitness", "author_id": 34046, "author_profile": "https://fitness.stackexchange.com/users/34046", "pm_score": 0, "selected": false, "text": "<p>The reason can be many reasons, including genetics. An important factor to consider is that hypertrophy is what causes muscles to grow.</p>\n<p>Ideal reps for hypertrophy are lower than for endurance. 6-12 reps at heavier weights are ideal for hypertrophy, while 15+ reps at lower weights are best for endurance. During hypertrophy, the size of the muscles enlarge due to specific training modalities.</p>\n<p>Ii is possibly that your dominant arm being used more has negated the hypertrophy effect and cause more endurance, but without knowing you specifically, this is mere speculation, although possible.</p>\n<p>It could also be nothing more than genetics, or possibly childhood development. Possibly during childhood development, one side built more muscle fibers than the other.</p>\n<p>Fortunately, there is a solution. If you care more about symmetry, then you can work the larger side less than the smaller side and work the smaller side normally. As a fitness trainer I do not recommend to train the smaller size more and the bigger side normally, because you could risk overtraining. Instead, decrease the usage of the larger side. While this is likely to result in slower gains, they will be safer and more symmetrical gains.</p>\n<p>Tips:</p>\n<ul>\n<li>Do not use different weights on different sides of a barbell. This could result in injury.</li>\n<li>If you use two dumbbells, you could increase reps, but if you use different size dumbbells at the same time you could risk an injury or a muscle imbalance.</li>\n<li>One-arm exercises are the best way to do more on one side.</li>\n</ul>\n<p>Hope these tips help!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36402", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26973/" ]

[ { "answer_id": 36425, "author": "Utkarsh Bhatt", "author_id": 26756, "author_profile": "https://fitness.stackexchange.com/users/26756", "pm_score": 2, "selected": false, "text": "<pre><code>I am right-handed and always favor the right side when working.\n</code></pre>\n\n<p>That's pretty much the reason for the asymmetry in your body. In fact, most people have these kinds of issues when they train. Simply because our dominant hand tries to compensate for the weaker hand.</p>\n\n<p>You can fix this by balancing the amount of work according to how much the difference there is between your muscles.</p>\n\n<p>For e.g., in the bench press, use dumbbells instead of barbells and end your session with a few sets (1-2) with your weaker side. Repeat this until you feel symmetry in your body.</p>\n" }, { "answer_id": 42865, "author": "fitness", "author_id": 34046, "author_profile": "https://fitness.stackexchange.com/users/34046", "pm_score": 0, "selected": false, "text": "<p>The reason can be many reasons, including genetics. An important factor to consider is that hypertrophy is what causes muscles to grow.</p>\n<p>Ideal reps for hypertrophy are lower than for endurance. 6-12 reps at heavier weights are ideal for hypertrophy, while 15+ reps at lower weights are best for endurance. During hypertrophy, the size of the muscles enlarge due to specific training modalities.</p>\n<p>Ii is possibly that your dominant arm being used more has negated the hypertrophy effect and cause more endurance, but without knowing you specifically, this is mere speculation, although possible.</p>\n<p>It could also be nothing more than genetics, or possibly childhood development. Possibly during childhood development, one side built more muscle fibers than the other.</p>\n<p>Fortunately, there is a solution. If you care more about symmetry, then you can work the larger side less than the smaller side and work the smaller side normally. As a fitness trainer I do not recommend to train the smaller size more and the bigger side normally, because you could risk overtraining. Instead, decrease the usage of the larger side. While this is likely to result in slower gains, they will be safer and more symmetrical gains.</p>\n<p>Tips:</p>\n<ul>\n<li>Do not use different weights on different sides of a barbell. This could result in injury.</li>\n<li>If you use two dumbbells, you could increase reps, but if you use different size dumbbells at the same time you could risk an injury or a muscle imbalance.</li>\n<li>One-arm exercises are the best way to do more on one side.</li>\n</ul>\n<p>Hope these tips help!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36414", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26728/" ]

[ { "answer_id": 36499, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 2, "selected": false, "text": "<p>I am a weight lifter, and have been for 35 years to competition level in my youth,I have been a personal trainer also, I am 51 years old on intermitted fasting ( 16 hours fasting / hours feeding window )and I train 4 times a week as heavy as I can in the morning at 7.30am. I train in the morning in my fasting time, with only a cup a coffee taken 30 minutes before training with some MCT oil in it.</p>\n\n<p>This is because apart from fasting I am on a ketogenic diet, which I have adapted to the training and that provides me with the energy I need from fats and allow me to build lean muscle mass at the same time, to do this you would need to teach your body to switch fuel source over a period of time, from carbs to fat. As I do not know your diet, to recommend something I would need to know is you are in ketosis, if you are overweight or want to lose fat as well as building muscle and if you have any medical history related to metabolic issues or diabetic.</p>\n\n<p>In any case, for resting and recovery sake, which is when you grow, I would recommend you eat after training, not before, as during training you need energy, but is after training that you would use the protein and the other micronutrients to rebuild and recuperate.</p>\n\n<p>This is a deep subject that would require more said and explained, but from here on, it would be more tailor made to the individual.</p>\n\n<p>Regards,</p>\n" }, { "answer_id": 37541, "author": "Brian Mains", "author_id": 28286, "author_profile": "https://fitness.stackexchange.com/users/28286", "pm_score": 0, "selected": false, "text": "<p>I lift weights and also do intermittent fasting (8 hour eat, 16 hour fast). While I am a \"hardgainer\", I have not lost muscle and do see some adding of muscle. I think a big key for me with Intermittent Fasting, especially from a muscle building perspective, is to track your macros so you know where you are in the realm of protein/fat/carbs. I struggle with this some because I don't always track it well, and sometimes I don't get the proper nutrients...</p>\n\n<p>There is discussion out there as far as how much protein one can take in within the course of one meal. I'm not sure what I really believe about that: there are a lot of discussions around 28g-36g being one limit, but others disagree. Additionally, some say you need 1g per pound of body weight for protein, while others suggest 0.6 to 0.8g per pound of body weight. Jeff Nippard does a good job in presenting a lot of the scientific studies on the subject, and he put together a <a href=\"https://www.youtube.com/watch?v=tJpdPYedWjc&amp;t=558s\" rel=\"nofollow noreferrer\">good presentation on how much protein the body can absorb on Youtube</a>.</p>\n\n<p>I'm probably at the 0.7-0.8 per pound per day (with some fluctuation), and haven't noticed any side effects of that.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36420", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26985/" ]

[ { "answer_id": 36440, "author": "Paul K", "author_id": 18395, "author_profile": "https://fitness.stackexchange.com/users/18395", "pm_score": 0, "selected": false, "text": "<p>You could have a look at <a href=\"https://www.freeletics.com\" rel=\"nofollow noreferrer\">Freeletics</a>. There are many workouts you can choose from, most of them being HIT workouts based on bodyweight exercises. I don't know, if there actually are HIIT workouts, but it's definitely conceivable. There are some free workouts, but for most of them you'll need to have a subscription.</p>\n\n<p>You can start the workouts both from the website and from the app. Both will keep track of your times and guide you through the workouts.</p>\n" }, { "answer_id": 36442, "author": "Paul K", "author_id": 18395, "author_profile": "https://fitness.stackexchange.com/users/18395", "pm_score": 1, "selected": false, "text": "<p>The <a href=\"https://www.google.de/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;cad=rja&amp;uact=8&amp;ved=0ahUKEwjouO-ioqLXAhWGORoKHeMlB6UQFggnMAA&amp;url=https%3A%2F%2Fplay.google.com%2Fstore%2Fapps%2Fdetails%3Fid%3Dcom.leafcutterstudios.yayog%26hl%3Dde&amp;usg=AOvVaw2IgajkZC3Pjgmkvp-V-dsO\" rel=\"nofollow noreferrer\">YAYOG</a> app lets you define your custom workouts. They have multiple exercise types, including Tabatas, which are HIIT intervals with 20 s load and 10 s rest. You could - for example - create a Tabata workout with 10 rounds (3 min) of push ups and 10 rounds of squats.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36431", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/4681/" ]