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[ { "answer_id": 37279, "author": "Gimli", "author_id": 27980, "author_profile": "https://fitness.stackexchange.com/users/27980", "pm_score": 0, "selected": false, "text": "<p>Blood will still flow in your face due to gravity, no matter what you do. But you can try putting on a cooling mask before while doing the handstand, to shrink those tiny blood vessels.</p>\n" }, { "answer_id": 38030, "author": "BW_FunctionalEnthusiast", "author_id": 28730, "author_profile": "https://fitness.stackexchange.com/users/28730", "pm_score": 2, "selected": false, "text": "<p>I'm not a doctor, but pressure buildup and capillary burst doesn't sound healthy. Maybe you're doing too many push-ups in one set? If not, you could try some progressive inversions and then move on to the handstand push-ups.That would help your body get accustomed to the pressure and not cause damage.</p>\n\n<p>My suggestion would be to hold <a href=\"https://www.google.co.in/amp/s/www.yogajournal.com/.amp/poses/downward-facing-dog\" rel=\"nofollow noreferrer\">downward dog</a> and <a href=\"https://www.google.co.in/amp/s/www.yogajournal.com/.amp/practice/wide-legged-standing-forward-bend\" rel=\"nofollow noreferrer\">wide-standing forward bend</a> for 30s and 15s each, and once you're comfortable, move into a handstand for 10s. Gradually, over some time, increase the duration. Once you are ok in the handstand for about 20-25s, then try one pushup. Over time you could increase the number, but giving your body time is the key. Don't do too much too soon. I don't know if you're following some training on handstand push-ups, but it's very important to follow a forward bend with a backward bend, a great one being the <a href=\"https://www.google.co.in/amp/s/www.yogajournal.com/.amp/poses/camel-pose\" rel=\"nofollow noreferrer\">camel pose</a>.</p>\n\n<p>If you're doing this exercise with a trainer, follow them. If not, you should know that full-body inversions can cause high blood pressure and aggression if done too long/without doing the counter-pose. Very athletic people may get away with it, but for the common man the risk is real.</p>\n\n<p>I can do shoulder stands and head stands for about 5 minutes, but never do more than 3 handstand push-ups in a set. This is not a standard by any means, just indicative of how much a normal body can take. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36432", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26985/" ]

[ { "answer_id": 36457, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 2, "selected": false, "text": "<p>Check gymnastics related workouts and you will be fine regarding core strength. No equipment required.</p>\n\n<p>If you like to get new toys to keep you motivated and/or vary the exercises, paralettes can be a small and very useful piece of equipment, pull up bar and/or rings can also help</p>\n" }, { "answer_id": 36466, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>If you're talking about reducing belly fat, you should read up that <a href=\"https://fitness.stackexchange.com/questions/869/what-exercises-should-i-perform-to-reduce-fat-on-a-specific-area-of-my-body\">spot reduction is a myth: you can't target fat on any part of your body</a>. </p>\n\n<p>But directly answering your question the smallest piece of equipment I know of for abdominals is the <a href=\"https://fitness.stackexchange.com/questions/27950/are-bigger-ab-wheels-better\">ab wheel</a>:</p>\n\n<p><a href=\"https://i.stack.imgur.com/w2MNw.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/w2MNw.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>A caveat to the ab wheel is that it actually takes a pretty fit person to safely use it. If you can hold a plank for a minute or so, I think you're in a good spot. It can be a lot of load on wrists, shoulders, and your abs.</p>\n\n<p>Used incorrectly, it can put a lot of load on your lower back as well.</p>\n" }, { "answer_id": 36469, "author": "Danil Gholtsman", "author_id": 7077, "author_profile": "https://fitness.stackexchange.com/users/7077", "pm_score": 0, "selected": false, "text": "<p>Most important thing in \"buliding\" your abs is low fat procentage - you proably even know some guys who have never done any exerciese but got some visible abs, just because of genetics.</p>\n\n<p>So, exercieses are second, but matter as well.</p>\n\n<p>So, if the question about an equipment I can recommend pull up bar chrunces as exercise where as an equimpent you can use just some dumbell - just hold it between your legs and perform crunches.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36456", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26728/" ]

[ { "answer_id": 36484, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 3, "selected": false, "text": "<p>You get bad-ass calluses. That's about it.</p>\n\n<p>More serious answer.</p>\n\n<p>Reasons to wear gloves:</p>\n\n<ul>\n<li>They can help grip if chalk is not an option in the gym. It increases the texture of your palm which will help stabilize the bar.</li>\n<li>They (help) prevent calluses. I personally am not against calluses, but it may be an issue for some people. Palm calluses can get pretty thick over time and requires sanding down or cutting.</li>\n</ul>\n\n<p>Reasons to not wear gloves:</p>\n\n<ul>\n<li>Gloves can actually make gripping <em>harder</em> because it widens the grip of the bar. This could also be in the \"reasons to wear\" camp as it can be argued that gloves help develop more grip strength. There are better ways to do so. </li>\n<li>They can be uncomfortable.</li>\n</ul>\n\n<p>That's pretty much all I can think about. It all comes down to preference. If you are ok with a few calluses, then by all means, skip the gloves. </p>\n\n<p>Things are different for strength sport competitors however. Most federations in weightlifting, powerlifting, and strongman do not allow gloves to be used in competition, so you'll need to grip the bar with a raw hand. As such, you should always train without gloves in this scenario. Also you don't want the added disadvantage of the wider grip anyway.</p>\n" }, { "answer_id": 36487, "author": "po10cySA", "author_id": 12008, "author_profile": "https://fitness.stackexchange.com/users/12008", "pm_score": 0, "selected": false, "text": "<p>Like DeeV said, calluses.</p>\n\n<p>Pros to glvoes: Can lift slightly heavier due to not having as much discomfort/pain from gripping a rough bar with bare hands.</p>\n\n<p>Cons to gloves: Makes it harder to grip around already thick bars.</p>\n\n<p>Your hands get used to not wearing gloves over time so you won't feel the pain all that much. I don't wear gloves because I use wrist wraps and on back days wrist straps so gloves would make it hard to wear both.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36483", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27055/" ]

[ { "answer_id": 36530, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 0, "selected": false, "text": "<p>Back when I was training at home, I would do super sets for chest training, which are necessary to gain any type of results, given the absence of weights, I would do normal push ups on the flat with the hands wider then your shoulder, otherwise your triceps will come into play, followed by push ups with my feet on a chair and followed by push ups with my feet at the bottom of the stairs and the hands on the fourth of fifth step upward, all of this for a total of 5 sets of 8 reps per stance, for a total of 24 reps each set.</p>\n\n<p>This will train the lower, middle and upper chest muscles, simulating the different incline benches you would have in the gym.</p>\n\n<p>You can always then get someone to push on your back for added resistance.</p>\n\n<p>Regards,</p>\n" }, { "answer_id": 36532, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 1, "selected": false, "text": "<p>You shouldn't train only your chest and not your back or you're going to get all imbalanced. </p>\n\n<p>Also you don't have to use only pushups because you don't go to the gym. You can work your whole body in a manner that continues to be challenging, at home and without a lot of expensive equipment. Once you can do 10-15 pushups (which is fairly quick to be able to do) pushups will become too easy to be challenging if you stay in the recommended rep ranges. You need to use a progression scheme for each exercise</p>\n\n<p>It's also a good idea to use a program that has already worked for many people instead of throwing something together on your own</p>\n\n<p>This comment is heavily ripped off from <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>The only equipment you're gonna need is a pullup bar and eventually gymnastic rings. Gymastic rings are light, cheap (~20-25$), easy to carry around, and very versatile. You can hang them from your pullup bar, from a tree or anywhere really</p>\n\n<p>If there isn't anywhere for you to hang the rings and you don't have a pullup bar, drop the dips and pullups, and replace the rows by resistance band rows (these are also pretty cheap and they don't require something to hang)</p>\n\n<p>For the pairs, you're supposed to do one set of the first exercise, rest 90s, do a set of the second exercise, rest 90s and start over.</p>\n\n<p>For the progressions, you're supposed to choose the exercise that you CANNOT do 3 sets of 8 reps of. When you are able to do it, you go to the next exercise on the progression</p>\n\n<p>* = see below for the condensed version, see the link to the recommended routine for more info and videos</p>\n\n<p>Monday Wednesday Friday:</p>\n\n<p>Warm-up dynamic stretches*<br>\nWarm-up bodyline drills*<br>\nWarm-up: 20 burpees (if you're not already warm)<br>\nSupport practice*<br>\nHandstand practice*<br>\nFirst pair: 3x5-8 Pullup progression* + 3x5-8 Dip progression*. Skip this pair if you can't do 3x8 diamond pushups and 3x8 horizontal rows yet<br>\nSecond pair: 3x10sec-30sec L-Sit progression* + 3x5-8 Squat progression*<br>\nThird pair: 3x5-8 Pushup progression* + 3x5-8 Row Progression* </p>\n\n<hr>\n\n<p>The warm-up dynamic stretches routine (~5min):<br>\nshoulder rolls<br>\nscapular shrugs<br>\ncat-camels<br>\nband: straight arm overhead pull downs<br>\nband: straight arm chest flies<br>\nband: dislocates<br>\nwrist mobility exercises<br>\nfront and side leg swings </p>\n\n<hr>\n\n<p>Bodyline drills</p>\n\n<p>60s Plank<br>\n60s Side Plank<br>\n60s Reverse Plank<br>\n60s Hollow Hold<br>\n60s Arch Hold </p>\n\n<p>No resting in between the holds</p>\n\n<hr>\n\n<p>Support practice</p>\n\n<p>Parallel Bar Support (can also be done on the back of 2 chairs)<br>\nRing Support Hold<br>\nRings Turned Out Support Hold </p>\n\n<hr>\n\n<p>Handstand practice</p>\n\n<p>Wall Plank<br>\nWall Handstand<br>\nFreestanding Handstand</p>\n\n<hr>\n\n<p>Pullup progression</p>\n\n<p>Pullup negatives<br>\nPullups<br>\nL-Sit pullups<br>\nBar pullovers </p>\n\n<hr>\n\n<p>Dip progression</p>\n\n<p>Parralel bar dips (or negative ring dips if no parallel bar available, or dips between 2 chairs, or dips in the corner or your kithen counter)<br>\nRing Dips<br>\nRings L-sit Dips </p>\n\n<hr>\n\n<p>L-sit progression</p>\n\n<p>Foot Supported L-sit<br>\nOne-Leg Foot Supported L-sit<br>\nTuck L-sit<br>\nAdvanced Tuck L-sit or One-Leg L-sit<br>\nL-sit<br>\nV-sit </p>\n\n<hr>\n\n<p>Squat progression</p>\n\n<p>Assisted Squat<br>\nSquat<br>\nStep-ups (one leg)<br>\nDeep Step-ups (one leg) </p>\n\n<hr>\n\n<p>Pushup progression</p>\n\n<p>Vertical Pushup<br>\nIncline Pushup (lowering the incline over time)<br>\nFull Pushup<br>\nDiamond Pushup<br>\nRings Wide Pushup / If no rings -> pseudo planche pushups (PPPU)<br>\nRings Pushup<br>\nRTO Pushup (Rings Turned Out)<br>\nRTO PPPU </p>\n\n<hr>\n\n<p>Row progression</p>\n\n<p>Vertical Rows<br>\nIncline Rows (lowering the incline over time)<br>\nHorizontal Rows<br>\nWide Rows<br>\nTuck Front Lever<br>\nTuck Ice Cream Maker<br>\nTuck Front Lever Row<br>\nAdvanced Tuck Front Lever Row </p>\n" }, { "answer_id": 36594, "author": "MattSt", "author_id": 15299, "author_profile": "https://fitness.stackexchange.com/users/15299", "pm_score": 3, "selected": true, "text": "<p>I'm astonished that no answer mentioned that t<strong>here is no such no such thing as middle chest</strong> as there is no inner or outer chest. I will not go on a rant about it but before providing some information on exercise selection, <strong>let me explain</strong> some basics about the chest muscles.</p>\n\n<p>There are two muscles at what we call chest.</p>\n\n<ol>\n<li><strong>Pectoralis Major</strong>. This is divided into the sternal and the clavicular head. The sternal head is what we call the lower chest and the clavicular what we call the upper chest. Let me provide a source for these <a href=\"http://www.exrx.net/Muscles/PectoralisSternal.html\" rel=\"nofollow noreferrer\">here</a> and <a href=\"http://www.exrx.net/Muscles/PectoralisClavicular.html\" rel=\"nofollow noreferrer\">here</a>.</li>\n<li><strong>Pectoralis Minor</strong>. This muscle is beneath the pectoralis major muscle. In other words, you do not directly see it and thereby I do not think you care much about it but I am mentioning it nonetheless. Apparently, this is not middle chest.</li>\n</ol>\n\n<p><strong>So no upper, middle and lower chest for starters. Just the upper and the lower one.</strong></p>\n\n<p>Now to what you should do for your home workout.</p>\n\n<p><strong>The more far apart your hands</strong> are placed from each other in a push up, <strong>the more you work your chest</strong> and not your triceps/shoulders, provided that you do a <strong>full range of motion</strong>. </p>\n\n<p><strong>Be careful</strong> though. Do not overdo it with the width. If at the bottom of the movement the wrists have a 90 degree angle with the ground it is probably wide enough. The wider you go the more you <strong>strain the shoulder joints</strong> so be careful with the technique and the width you have in order to stay far from injuries.</p>\n\n<p>So for <strong>upper chest</strong>,</p>\n\n<ul>\n<li>You have to place your <strong>feet</strong> into an <strong>elevated position</strong> relatively to your body and do push ups from there. A 45 degree angle should be enough. <strong>Note that</strong> if the angle is very high you will start targeting your shoulders more than your upper chest. An analogy that may or may not help you understand how it works is that of an incline bench press. If the bench is really incline then you tend to do a shoulder press effectively putting minimal to zero stress on your pecs.</li>\n</ul>\n\n<p>As for <strong>lower chest</strong>,</p>\n\n<ul>\n<li>Simple push ups will do. What is important is the hand placement as I mentioned before. Moreover, don't do too many reps as this will build more endurance than muscle size and strength. I would suggest that if it becomes too easy that you put some weight on you or on a bag that you can wear in order to make it more challenging. I can't find a paper that says which rep range is optimal for muscle growth but anything higher than 15-20 reps is commonly considered to build more endurance than size or strength.</li>\n</ul>\n\n<p>Lastly, I would also advice you, like Pancake, <strong>not to do only chest exercises</strong>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36503", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26728/" ]

[ { "answer_id": 36510, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 4, "selected": true, "text": "<p>There are no known physiological reasons that drinking water before running is bad. </p>\n\n<p>Some people can't handle water juggling around in their stomach while they're running. It can cause a lot of discomfort or even muscle cramps. Some people may even get a bit sick from it. You can also hear and feel the water sloshing around if you drink enough of it which can be kind of freaky. So in that sense some people feel it's bad because it may be for them. However, this is a matter of weak tolerance to running on a full stomach. It doesn't mean there are any detrimental effects occurring. </p>\n" }, { "answer_id": 36512, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p><strong>It's not bad for you but it's not optimal either.</strong></p>\n\n<p>It's not bad for you to drink this much and go workout instantly after, but it takes some time for your body to actually absorb all of the water and hydrate your body.</p>\n\n<p>You're better off drinking this amounf of water up to 30 minutes before working out. During the workout drink little sips of water to keep you hydrated throughout the workout.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36509", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27070/" ]

[ { "answer_id": 36539, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>Let me put some primary points out that anyone doing resistance training needs to understand.</p>\n\n<p><strong>Programming</strong></p>\n\n<p>You need to follow an effective training program. Not some lifts you think are the right ones, not something out of a magazine. <a href=\"https://fitness.stackexchange.com/a/24596/7091\">There are very well known strength training programs out there with solid track records</a>: follow them. Understand where you are on <a href=\"http://www.exrx.net/Testing/WeightLifting/StrengthStandards.htm\" rel=\"nofollow noreferrer\">internationally recognized strength standards</a>, and aim to get to the intermediate level in all areas. </p>\n\n<p><strong>Diet</strong></p>\n\n<p>Directly answering your question, you should eat north of 260 grams of protein per day. This has been well studied, and most people advocating for more than 3.3g/kg are trying to sell you supplements. From <a href=\"https://www.bodyrecomposition.com/muscle-gain/protein-requirements-for-strength-and-power-athletes.html/\" rel=\"nofollow noreferrer\">Lyle McDonald</a>:</p>\n\n<blockquote>\n <p>... strength/power athletes should aim for 1.5 g/lb protein per day\n (again, this is about 3.3 g/kg for the metrically inclined).</p>\n</blockquote>\n\n<p>Personally, I shoot for 2.1 g/kg because I can accomplish that without severely altering my diet and don't have to eat chicken and whey seven times a day. The diet of a high level body builder is <em>very</em> different than what normal people eat. Planning, structuring, and preparing your meals is something that takes a lot of time, every day.</p>\n\n<p>Ultimately I feel that a \"pretty good\" diet that you can actually stick with is better than the \"perfect\" diet which you can't effectively maintain. </p>\n\n<p><strong>Be Patient</strong></p>\n\n<p>There really are no shortcuts to physical fitness. Our bodies take a while to respond, and it is the steady, consistent, and regular effort that wins. Give yourself at least six months to see any changes in the mirror, and two years is a reasonable time for people to honestly not recognize you anymore. Again, that's two years of steadily following the right diet and following an effective program.</p>\n\n<p><strong>Protein Supplementation</strong></p>\n\n<p>Eating real food is much better than supplements. Your body needs fiber, fats, minerals, and nutrients that are not found in protein supplements. </p>\n\n<ol>\n<li><a href=\"http://www.calculator.net/calorie-calculator.html\" rel=\"nofollow noreferrer\">Find out the total amount of calories you need via a calculator</a>. It's not going to be exact, but it will be close, and much closer than you guessing.</li>\n<li><a href=\"http://macronutrientcalculator.com/\" rel=\"nofollow noreferrer\">Figure out your macronutrients also using a calculator</a>. </li>\n<li><a href=\"https://www.myfitnesspal.com/\" rel=\"nofollow noreferrer\">Start tracking your calories and macros</a>. You know what you need (calories and macros) and now you can see what you're actually putting in. You should do this for at least a week, and anytime you can't honestly tell yourself down to the ~100 calorie mark how much you've had that day.</li>\n<li>Adjust your diet until you are meeting your macros and calories.</li>\n</ol>\n\n<p>If this seems like a ton of work, you can start to see why everyone isn't walking around with 5% body fat and squatting 315lb. </p>\n\n<p>But what you will probably find is that it is logistically tough and expensive to eat such a large amount of protein. Fats and carbs are cheap and easy to come by but protein is rare and expensive. This is the reason that people supplement with products like whey. <a href=\"https://www.health.harvard.edu/staying-healthy/cutting-red-meat-for-a-longer-life\" rel=\"nofollow noreferrer\">Some proteins (like red meat) eaten on the regular have their own health problems as well.</a> </p>\n\n<p>Adjust your real-food diet as much as you can to target your macros. If and when you fall short, do exactly what the name implies: supplement. </p>\n\n<p>Whey protein in particular is <a href=\"https://fitness.stackexchange.com/a/25430/7091\">cheap</a>, <a href=\"https://www.mayoclinic.org/drugs-supplements-whey-protein/art-20363344\" rel=\"nofollow noreferrer\">safe</a>, and easy to prepare. A caveat to any supplementation (including whey) is consider the other ingredients as well. I personally have switched to <a href=\"https://www.optimumnutrition.com/en_US/products/naturally-flavored-whey\" rel=\"nofollow noreferrer\">the \"natural\" whey products</a> without artificial sweeteners, because of the <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/28428346\" rel=\"nofollow noreferrer\">recently discussed link between those artificial sweeteners and dementia</a>. </p>\n\n<p>Especially if you're going to be taking a scoop or two of some product every day for years on end, you really want to know the safety of what you're consuming. </p>\n" }, { "answer_id": 36542, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<h2>Breakfast</h2>\n\n<ul>\n<li>Oatmeal (Steel Cut Oats) </li>\n<li>Fats: <em>(Min-Mod)</em> </li>\n<li>Protein: ~20 grams</li>\n<li>Source of Barley* </li>\n</ul>\n\n<blockquote>\n <p>*Coats your small intestine, decreasing the Glycemic Index of foods you eat throughout the day in half. <em>One Source:</em> <a href=\"https://www.foodforlife.com/about_us/ezekiel-49\" rel=\"nofollow noreferrer\">Sprouted Grain\n Bread</a></p>\n</blockquote>\n\n<hr>\n\n<h2>Pre Workout</h2>\n\n<p><em>30 to 45 minutes before your workout</em></p>\n\n<ul>\n<li>Whey Protein <strong>(~25-40g)</strong> </li>\n<li><p>Complex Carbs <strong>(~30-55g)</strong></p></li>\n<li><p>Low Glycemic, <strong>Fiber</strong> Based Foods</p></li>\n<li>Sprouted Grain Bread</li>\n<li>Yogurt / Raw Fruits etc.) </li>\n<li>Fats: <em>(Minimal)</em></li>\n</ul>\n\n<hr>\n\n<h2>Post Workout:</h2>\n\n<p><em>Immediately after your workout</em></p>\n\n<ul>\n<li>Whey Protein <strong>(~25-40g)</strong></li>\n<li><strong>No</strong> Fiber, High Glycemic Foods</li>\n<li>Simple Sugars - Fructose and Glucose <em>(Processed Foods)</em></li>\n<li><p>Fats: <em>(Min-Mod)</em></p></li>\n<li><p>White Bread</p></li>\n<li>Table Sugar</li>\n<li>Honey</li>\n</ul>\n\n<hr>\n\n<h2>Rationale:</h2>\n\n<blockquote>\n <p><strong><em>Whey Protein</em></strong> as it's one of the fastest digesting proteins</p>\n \n <ul>\n <li>Studies have shown increased hypertrophy (muscle growth) by stacking these pre and post workout.</li>\n </ul>\n \n <p><strong><em>Fructose</em></strong> as fructose has different carriers than glucose, delivery of protein and therefore recovery and muscle growth has shown\n to increase when taken as part of a post workout drink.</p>\n \n <p><strong><em>Sucrose</em></strong> - Simple sugars as your muscles are starving - refined sugars post workout spike your insulin allowing maximum delivery of\n protein.</p>\n</blockquote>\n\n<hr>\n\n<h2>Before Bed</h2>\n\n<ul>\n<li>Carbs: <em>Low</em></li>\n<li>Protein: ~20 grams <em>(Casein Protein Ideal i.e Glass of Milk, Greek Yogurt)</em> *</li>\n<li>Fats <em>(Highest)</em> **</li>\n</ul>\n\n<p>*Casein is a Slow digesting protein <br>\n**Vital to regenerating hormones</p>\n\n<hr>\n\n<h2>Related Studies</h2>\n\n<blockquote>\n <p><strong>PRE-POST supplementation demonstrated a greater increase in lean body mass and 1RM strength</strong> in two of three assessments. The changes\n in body composition were supported by a greater increase in CSA of the\n type II fibers and contractile protein content. <strong>PRE-POST\n supplementation also resulted in higher muscle Cr and glycogen values\n after the training program</strong></p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/17095924\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/17095924</a></p>\n\n<hr>\n\n<blockquote>\n <p>\"As suggested in several publications, a bolus of <strong>15-20 g protein</strong>\n <strong>(from skimmed milk or whey proteins) and carbohydrate (± 30 g\n maltodextrine)</strong> drinks is needed <strong>immediately after stopping exercise</strong> to\n stimulate muscle protein and tendon collagen turnover within 1 hour.\"</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/22666780\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/22666780</a></p>\n\n<hr>\n\n<blockquote>\n <p><strong>We conclude that a small dose (10 g) of whey protein with carbohydrate (21 g) can stimulate a rise in MPS after resistance\n exercise</strong> in trained young men that would be supportive of a positive\n net protein balance, which, over time, would lead to hypertrophy.</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/18059587\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/18059587</a></p>\n\n<hr>\n\n<blockquote>\n <p>\"<strong>Ingestion of 40g whey protein</strong> following\n whole-body resistance exercise <strong>stimulates a greater myofibrillar protein synthesis (MPS)</strong> response than\n 20g in young resistance-trained men.\"</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/27511985\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/27511985</a></p>\n\n<hr>\n\n<blockquote>\n <p>\"<strong>Protein ingestion before sleep</strong> represents an effective dietary\n strategy to augment muscle mass and strength gains during resistance\n exercise training in young men.\"</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/25926415\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/25926415</a></p>\n\n<hr>\n\n<blockquote>\n <p><strong>Ingestion of an amino acid and/or carbohydrate solution during the\n initial hours following a single bout of resistance exercise promotes\n an acute increase in protein net balance</strong> compared to the fasted state.\n The precise mechanism involved has not been elucidated but seems\n related to an increased availability of intracellular amino acids\n and/or an increase in plasma insulin concentration. <strong>As a practical\n recommendation, therefore, postexercise feeding appears to be very\n important.</strong></p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11098159\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/11098159</a></p>\n\n<hr>\n\n<blockquote>\n <p><strong>\"In conclusion, whey protein supplementation enhances whole body anabolism</strong>, and may improve acute recovery of exercise performance\n after a strenuous bout of resistance exercise.\"</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/28696380\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/28696380</a></p>\n\n<hr>\n\n<blockquote>\n <p>\"<strong>A 20-g dose of whey protein is sufficient for the maximal\n stimulation of myofibrillar protein synthesis (MPS)</strong> in rested and\n exercised muscle of ~80-kg resistance-trained, young men\"</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/24257722\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/24257722</a></p>\n\n<hr>\n\n<blockquote>\n <p>We conclude that <strong>chronic postexercise consumption of milk promotes\n greater hypertrophy</strong> during the early stages of resistance training\n in novice weightlifters</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/17684208\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/17684208</a></p>\n\n<hr>\n\n<blockquote>\n <p>The results demonstrate that where <strong>post-exercise liquid protein\n ingestion may enhance the adaptive response of skeletal muscle</strong>, this\n may be possible <strong>without affecting gross energy intake</strong> relative to\n consuming a low energy drink.</p>\n</blockquote>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/25049135\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/25049135</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36520", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/16583/" ]

[ { "answer_id": 36531, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": false, "text": "<p>I would say.... inconclusive.</p>\n\n<p>I found this which is a compilation study on the studies of compression clothing specifically for runners:</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/27106555\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/27106555</a></p>\n\n<p>In it they found that the sleeves main benefit is the raise in muscle temperature which they claim helps reduce post-leg soreness and muscle fatigue. They did not find any benefit in athletic performance, although reduced muscle fatigue will mean that you can run slightly faster or longer bursts.</p>\n\n<p>Yet here is another article on the effects of DOMs and wearing compression clothing:</p>\n\n<p><a href=\"https://link.springer.com/article/10.1007/BF02214641#page-1\" rel=\"nofollow noreferrer\">https://link.springer.com/article/10.1007/BF02214641#page-1</a> </p>\n\n<p>In it they conclude that there is no difference in both performance or DOMs when wearing compression clothing or not.</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/19675482\" rel=\"nofollow noreferrer\">This one on the effects of compression clothing</a> notes that there might be some reduction in perceived muscle soreness for some people though it seems to be small.</p>\n\n<p>And this seems to be the theme for most of these studies.</p>\n\n<p>The problem with studies like this is it's absolutely impossible to remove the placebo effect. You can't do a double blind study like you could with medicine. The positive effects may be because people believe it works.</p>\n\n<p>From an athletes perspective, they want to give themselves every advantage they possibly can within the bounds of the rules of their sport. There is some evidence that compression clothing might help. Basketball and baseball hasn't banned compression clothing yet, so they wear compression clothing even though the science on it seems rather scant.</p>\n\n<p>This is why a few years ago, it seems like everyone at the Olympics was wearing KT tape. This is why last year's Olympic fad was cupping. Neither had super-strong evidence supporting their usage at the time, but there was <em>some</em> so athletes used it.</p>\n\n<p>EDIT: </p>\n\n<p>Perceived recovery benefits aside. There are other reasons to consider compression gear. It doesn't get in the way like more baggy clothes. It's light. They tend to be very durable. It does help keep people warm which is important in the colder months. Compression clothing can just be comfortable to wear.</p>\n" }, { "answer_id": 40460, "author": "Dennis", "author_id": 31319, "author_profile": "https://fitness.stackexchange.com/users/31319", "pm_score": 1, "selected": false, "text": "<p>I would think the main reason runners wear them is to prevent getting sun on the arms. Instead of spraying sunscreens, using a protective arm sleeve will make a worlds of difference. </p>\n\n<p><a href=\"https://uparel.com/why-do-you-need-protective-arm-sleeves\" rel=\"nofollow noreferrer\">https://uparel.com/why-do-you-need-protective-arm-sleeves</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36528", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/15238/" ]

[ { "answer_id": 36536, "author": "Raditz_35", "author_id": 26480, "author_profile": "https://fitness.stackexchange.com/users/26480", "pm_score": 3, "selected": false, "text": "<p>If you have serious doubts that you can do any activity without hurting yourself, see a doctor beforehand. But lifting weights should be your method of choice. It could even help you get rid of the problems you've mentioned. </p>\n\n<p>Weight lifting is a great sport for people that are completely out of shape because you can vary how much stress you put on your body. If you chose another sport, let's say jogging, you are pretty much stuck with your body weight. With weight lifting, you can pick any weight you can handle - and if you have to do the exercises with just the bar or even no weights at all. But that doesn't mean you can't make mistakes and hurt your body and when in doubt if your body is made for something, always ask a doctor. </p>\n\n<p>I'd recommend you take it easy with exercises that require a lot of flexibility and coordination and in principal allow you to lift very heavy. Many people say they are the ones worth your time the most and they have a point, but consider that their reasons for lifting weights (for example some earn money with it or do this competitively) might not be your reasons for lifting though. Start light and focus on your form with those. You were out of shape for some time, do not try to get into shape within just a month or two. But well, we are getting into details and you didn't ask for them. </p>\n\n<p>Oh, and I think it goes without saying, but one should always add this: Train your entire body, not just your chest and biceps or something like that. </p>\n" }, { "answer_id": 36538, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>I am not a doctor.</p>\n\n<p>None of the issues that you describe preclude barbell-based strength training. You probably can squat, press, deadlift, and bench press just fine. (Note that these movements aren't \"weightlifting\" in the sense of \"Olympic weightlifting\".)</p>\n\n<p>If necessary, you might vary the movements; for example, shoulder stiffness may temporarily preclude low-bar squatting, so you might squat high-bar instead.</p>\n\n<p>You needn't worry about \"solidifying\", via strength training, the postural aspects that you described. Just train the barbell movements with proper technique, including appropriate spinal extension (but not hyper-extension) in the deadlift and squat. Furthermore, it's unclear whether the postural aspects that you describe really are \"issues\" or \"problems\". (Do they actually cause you pain/discomfort? Are you sure?)</p>\n\n<p>Aside: Rolfing is in the panoply of \"complementary and alternative medicines\" or \"CAM\"; in short, bogus. Consider using that money for a gym membership or barbell equipment.</p>\n" }, { "answer_id": 36540, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 2, "selected": false, "text": "<p>There is a trend in fitness nowadays to frighten people about the danger of doing too much, too heavy or not being well prepared enough, ...\nIn the end, people spend more time preparing for training than actually training. It is boring and counterproductive.</p>\n\n<p>Weight training is good. Just do it the smart way by striving toward correct technique and proper loading. \nAlso, all efficient methods for gaining mobility and making actual changes to the body structures (for example, to fix your pelvic tilt or your shoulders) employ some sort of loads. Static stretching is the old way. Yoga can help but loaded stretching is more efficient. And guess what ... Weight lifting done properly can in fact be loaded stretching and can help with your posture :)</p>\n\n<p>Just apply a simple principle : progressive overload. Start conservative, listen to your body response and modify accordingly (increase the stress, keep it constant or reduce it). </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36535", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/8480/" ]

[ { "answer_id": 36546, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>Strengthening your body will help with snowboarding, because it will make each force-exertion relatively easier.</p>\n\n<p>That said, you may need some \"sport-specific conditioning\"; for example, repeated bouts of intense exertion patterned according to what you expect to do on the slopes.</p>\n\n<p><strong>EDIT:</strong> An <em>actual</em> example of sport-specific conditioning for this case, <a href=\"https://startingstrength.com/article/death_by_prowler\" rel=\"nofollow noreferrer\">using a weighted sled in High-Intensity Interval Training (HIIT)</a>:</p>\n\n<ol>\n<li>Push the sled at ~80% of maximum effort for one minute. This may be difficult!</li>\n<li>Rest for three minutes.</li>\n<li>Do 1. and 2. for a total of ten rounds or more.</li>\n</ol>\n\n<p>Note that -- unless you are relatively untrained -- any squats that you can repeat for <em>minutes</em> (never mind <em>hours</em>) will not provide enough stimulus/stress to drive strength increases for an appreciable length of time.</p>\n" }, { "answer_id": 36574, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 4, "selected": true, "text": "<p>Right off the bat I think it needs to be said that snowboarding is largely a technique driven sport. Some high level riders (like <a href=\"https://www.youtube.com/watch?v=izGlAl1cJKo\" rel=\"noreferrer\">Ryan Knapton</a>) are admittedly \"too fat and not strong enough\", but because their technique is so good that they use much less muscle force to accomplish the same thing. </p>\n\n<p>By riding more you get better, specifically in these ways:</p>\n\n<ul>\n<li>You're more comfortable going faster, so you don't push your edges so hard.</li>\n<li>You can ride your board more and not fight it as much.</li>\n<li>You don't crash as much, and those crashes really can make you sore (or worse).</li>\n<li>You ride the appropriate board for the conditions so as an example you won't be trying to butter/tail press a small board through deep powder and will rather just ride a bigger board.</li>\n<li>You can ride switch to give your back leg a vacation and share the load a bit.</li>\n</ul>\n\n<p>None of that has anything to do with squats or box jumps, rather it's just the benefit of riding all the time. Those <a href=\"https://en.wikipedia.org/wiki/Muscle_memory\" rel=\"noreferrer\">muscle memory</a> skills tend to stick around for years (even decades) unlike muscle fitness which can drop within weeks if not used.</p>\n\n<p>But even for an accomplished rider in good shape, something like pushing through deep powder all day long will exhaust you. Carving your way down blue groomers is one thing but ruddering around your tail in powder or blasting through tracked out lines is <em>much</em> more energy demanding. To that end, these are the training techniques I employ and would encourage others to do the same:</p>\n\n<ul>\n<li><a href=\"http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html\" rel=\"noreferrer\">Back squats</a>. The head-to-toe nature of these are just too good to ignore. I would focus on the higher rep range (8-12) unless you have other goals.</li>\n<li><a href=\"http://www.exrx.net/WeightExercises/Other/BalanceBoardStand.html\" rel=\"noreferrer\">Balance board stands</a> and <a href=\"http://www.exrx.net/WeightExercises/Other/BalanceBoardSquat.html\" rel=\"noreferrer\">balance board squats</a>. This encourages good technique which reduces the muscular force employed. </li>\n<li><a href=\"http://www.exrx.net/Plyometrics/MBWallShot.html\" rel=\"noreferrer\">Wall shots</a>. I like these in particular because they teach explosive (power) moves, especially if you get your feet to leave the ground on the toss. But on the catch you end up being slightly cock-eyed and have to adjust quickly which is common on a snowboard.</li>\n<li>The <a href=\"http://www.exrx.net/Plyometrics/MBSeatedTwistThrow.html\" rel=\"noreferrer\">seated ball throw</a> is good, I use a medicine ball with some bounce and throw it against a wall (~3 feet / 1 meter away). </li>\n</ul>\n\n<p>Just on a personal note, I live at 8K feet in Mammoth, and put over 120 days on my season pass last year. But a lot of those \"days\" where 1-2 hours hitting a small park area. If I rode hard all day following a big snow dump there's no way I was going back the following day. Or if I went back is was on groomers hanging out with someone who's just learning. My legs were too cooked and I needed the recovery time. You need all your skills and muscle freshness to tackle terrain that's advanced for whatever level you're at, and showing up still trashed from yesterday isn't a safe move.</p>\n\n<p>In short, I'd focus on more riding and trying to dial in your technique. <a href=\"https://www.youtube.com/watch?v=mvADH_dLb4w\" rel=\"noreferrer\">Smoother carving</a> and being able to handle tougher terrain with ease. Next, do the training steps above which just in general make you bigger/faster/stronger. And finally pick the days you want to send it, the days you want to work on park features, and the days you want to rest or chill. Spending a day working on your carves or riding switch is a day well spent but won't tire you out as much as really pushing the pedal to the floor. </p>\n" }, { "answer_id": 40723, "author": "Andrew", "author_id": 26558, "author_profile": "https://fitness.stackexchange.com/users/26558", "pm_score": 2, "selected": false, "text": "<p>From my experience, the best way to prepare is to target a few main points:</p>\n\n<ul>\n<li>cardio (do things like running, hiit, biking, mix it up)</li>\n<li>core strength (do things like pull ups, sit ups, planks)</li>\n<li>leg strength/endurance (do squats/box jumps/stairmaster)</li>\n</ul>\n\n<p>Shortly after I asked the original question, I did actually incorporate box jumps and squats as part of strength &amp; cardio training. Box jumping for 30 minutes is an intense cardio workout and builds muscle strength.</p>\n\n<p>Snowboarding was a breeze a month or two later.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36545", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26558/" ]

[ { "answer_id": 36549, "author": "Adam", "author_id": 27103, "author_profile": "https://fitness.stackexchange.com/users/27103", "pm_score": -1, "selected": false, "text": "<p>The best starting workout routine I can recommend for what you ask is StrongLifts 5x5. Make sure you start it off with a naked bar as Mehdi Hassan (he's the guy who invented it) recommends and be patient. It will give you a lean look and you will be very strong in very little time:</p>\n\n<p><a href=\"https://stronglifts.com/5x5/\" rel=\"nofollow noreferrer\">https://stronglifts.com/5x5/</a></p>\n\n<p>If after that you want to train for aesthetics then you can do the other hypertrophy/split based routines out there. StrongLifts is a great way to start, especially if you've never lifted. Take your time and I can't emphasise this enough: make sure your form is correct. If you squat or deadlift with bad form it will haunt you later and you may end up badly injuring yourself. Watch the videos... and enjoy.</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=EP2g3Sj3qSw\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=EP2g3Sj3qSw</a> (This is workout A)\n<a href=\"https://www.youtube.com/watch?v=ro3Mh9o7JPU\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=ro3Mh9o7JPU</a> (This is workout B)</p>\n" }, { "answer_id": 37156, "author": "ropable", "author_id": 23398, "author_profile": "https://fitness.stackexchange.com/users/23398", "pm_score": 1, "selected": false, "text": "<p>If you don't have access to a gym or other fitness equipment and your goal is to increase your strength, look at the <a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine\" rel=\"nofollow noreferrer\">Recommended Routine</a> on Reddit. This routine of bodyweight exercises, carried out consistently over time, will hugely improve the strength of an untrained individual. As a consequence, you will also add muscle and lose fat. The overall effect on body mass will likely be neutral, but body composition should improve.</p>\n\n<p>In order to add significant (>5%) body mass as a result of any resistance exercise routine, you need to undertake it for a significant period while also maintaining a significant ongoing calorie surplus. To get big, you need to eat big. If your diet is sufficient for your activity (but not in surplus), you won't increase in size.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36548", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 36549, "author": "Adam", "author_id": 27103, "author_profile": "https://fitness.stackexchange.com/users/27103", "pm_score": -1, "selected": false, "text": "<p>The best starting workout routine I can recommend for what you ask is StrongLifts 5x5. Make sure you start it off with a naked bar as Mehdi Hassan (he's the guy who invented it) recommends and be patient. It will give you a lean look and you will be very strong in very little time:</p>\n\n<p><a href=\"https://stronglifts.com/5x5/\" rel=\"nofollow noreferrer\">https://stronglifts.com/5x5/</a></p>\n\n<p>If after that you want to train for aesthetics then you can do the other hypertrophy/split based routines out there. StrongLifts is a great way to start, especially if you've never lifted. Take your time and I can't emphasise this enough: make sure your form is correct. If you squat or deadlift with bad form it will haunt you later and you may end up badly injuring yourself. Watch the videos... and enjoy.</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=EP2g3Sj3qSw\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=EP2g3Sj3qSw</a> (This is workout A)\n<a href=\"https://www.youtube.com/watch?v=ro3Mh9o7JPU\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=ro3Mh9o7JPU</a> (This is workout B)</p>\n" }, { "answer_id": 37156, "author": "ropable", "author_id": 23398, "author_profile": "https://fitness.stackexchange.com/users/23398", "pm_score": 1, "selected": false, "text": "<p>If you don't have access to a gym or other fitness equipment and your goal is to increase your strength, look at the <a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine\" rel=\"nofollow noreferrer\">Recommended Routine</a> on Reddit. This routine of bodyweight exercises, carried out consistently over time, will hugely improve the strength of an untrained individual. As a consequence, you will also add muscle and lose fat. The overall effect on body mass will likely be neutral, but body composition should improve.</p>\n\n<p>In order to add significant (>5%) body mass as a result of any resistance exercise routine, you need to undertake it for a significant period while also maintaining a significant ongoing calorie surplus. To get big, you need to eat big. If your diet is sufficient for your activity (but not in surplus), you won't increase in size.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36559", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27004/" ]

[ { "answer_id": 37146, "author": "Olav", "author_id": 2094, "author_profile": "https://fitness.stackexchange.com/users/2094", "pm_score": 0, "selected": false, "text": "<p>Mediation is best done in the morning.<br>\n(Most people who meditate will agree on this).</p>\n\n<p>Walking before is common on retreats (Before long meditations), but not so much before short sessions.</p>\n\n<p>Jogging before sounds like a bad idea.</p>\n\n<p>As maintaining a regular meditation habit is difficult, you should focus on what makes it easy. (Play around with walking before or not)</p>\n" }, { "answer_id": 37401, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>I just did this for the first time today. It ties breathing, core stability and movement prep <em>(Not an exact answer but I found it really helpful and think you may)</em>. </p>\n\n<p>Pretty eye opening how big of a difference something so seemingly small makes..</p>\n\n<hr>\n\n<ol>\n<li><p><a href=\"https://www.youtube.com/watch?v=IN4Gni7oqq4\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=IN4Gni7oqq4</a></p></li>\n<li><p><a href=\"https://www.youtube.com/watch?v=iwxlsUdyu8c\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=iwxlsUdyu8c</a></p></li>\n</ol>\n\n<hr>\n" }, { "answer_id": 37407, "author": "Gimli", "author_id": 27980, "author_profile": "https://fitness.stackexchange.com/users/27980", "pm_score": 1, "selected": false, "text": "<p><strong>Swap meditation and jogging and you are fine.</strong></p>\n\n<p>Jogging will increase your heart rate and improve blood flow. Therefore it is best done before exercise as warm up or after as cool down if the exercise was intense.</p>\n\n<p>Meditation can either be done before when having a lower heart rate to relax and mentally prepare yourself or afterwards as cooldown when combined with stretching (yoga?).</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36560", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27112/" ]

[ { "answer_id": 37146, "author": "Olav", "author_id": 2094, "author_profile": "https://fitness.stackexchange.com/users/2094", "pm_score": 0, "selected": false, "text": "<p>Mediation is best done in the morning.<br>\n(Most people who meditate will agree on this).</p>\n\n<p>Walking before is common on retreats (Before long meditations), but not so much before short sessions.</p>\n\n<p>Jogging before sounds like a bad idea.</p>\n\n<p>As maintaining a regular meditation habit is difficult, you should focus on what makes it easy. (Play around with walking before or not)</p>\n" }, { "answer_id": 37401, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>I just did this for the first time today. It ties breathing, core stability and movement prep <em>(Not an exact answer but I found it really helpful and think you may)</em>. </p>\n\n<p>Pretty eye opening how big of a difference something so seemingly small makes..</p>\n\n<hr>\n\n<ol>\n<li><p><a href=\"https://www.youtube.com/watch?v=IN4Gni7oqq4\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=IN4Gni7oqq4</a></p></li>\n<li><p><a href=\"https://www.youtube.com/watch?v=iwxlsUdyu8c\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=iwxlsUdyu8c</a></p></li>\n</ol>\n\n<hr>\n" }, { "answer_id": 37407, "author": "Gimli", "author_id": 27980, "author_profile": "https://fitness.stackexchange.com/users/27980", "pm_score": 1, "selected": false, "text": "<p><strong>Swap meditation and jogging and you are fine.</strong></p>\n\n<p>Jogging will increase your heart rate and improve blood flow. Therefore it is best done before exercise as warm up or after as cool down if the exercise was intense.</p>\n\n<p>Meditation can either be done before when having a lower heart rate to relax and mentally prepare yourself or afterwards as cooldown when combined with stretching (yoga?).</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36563", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27116/" ]

[ { "answer_id": 36571, "author": "Adam", "author_id": 27103, "author_profile": "https://fitness.stackexchange.com/users/27103", "pm_score": 1, "selected": false, "text": "<p>The major exercises to get you stronger, without weights or any equipment must be 'compound' exercises, meaning they work out multiple major muscles in your body simultaneously. Examples of these are: press-ups, squatting, chin-ups using a bar or even a high wall and a form of overhead-press (either by using something heavy over your own head, or head-standing using your arms with a wall to support you in case you lose balance).</p>\n\n<p>The amount of reps and sets simply depends on how strong you are. Some of these will be difficult to begin with, but once you get to the stage where you can do 30 reps of each exercise using your own body weight you will be far stronger than you were when you started.</p>\n\n<p>Hope that makes sense.</p>\n" }, { "answer_id": 36578, "author": "MattSt", "author_id": 15299, "author_profile": "https://fitness.stackexchange.com/users/15299", "pm_score": 3, "selected": true, "text": "<p>I highly doubt it is possible for you, given your age,weight and height to train and NOT get any mass gains. </p>\n\n<p>In theory you could do heavy compounds such as deadlifts, squats and bench press. To minimize muscle gains you should normally only do single reps with high weight relatively to your strength (high intensity). But even then, the muscle gains would not be zero.</p>\n\n<p>Doing one rep work all the time is not possible because it will lead to injury. You also do not have as you said access to equipment so all that is out of the question. Anyhow, your goal should be to minimize muscle gains not eliminate it. It is impossible to train to gain strength without gaining any muscle especially as a beginner. </p>\n\n<p>If you have zero equipment and you do not want to buy any I suggest that you accept that it is practically impossible to do bodyweight exercises and seriously gain strength without gaining any muscle. This is because you will do mostly do higher rep work which builds little strength (it mostly grows your muscles or builds endurance depending on the rep range you are working out with). Now that may be false because you could find something so heavy to put on you that you can do heavy triples with normally body weight exercises (but this seems impossible unless you have access to some very heavy, dense stuff such as concrete).</p>\n\n<p>Have in mind, since you want strength, muscle gains will highly facilitate strength gains. Strength depends on your CNS and your muscles. Thereby if you want optimal strength gains you should also grow your muscles. I do not see why you would want zero muscle gains but I will keep on answering your question as this is your goal. Nevertheless, I don't think there is any way to train your CNS without using your muscles and hence making them grow. </p>\n\n<p>All in all, in my opinion you should do two things:</p>\n\n<ol>\n<li><p>Accept that you can't have zero mass gains if you want to gain strength, especially without any equipment.</p></li>\n<li><p>Try to do your best with what you have. You should grab something heavy, put it in a bag which you can wear for extra weight, buy a pull up bar if it is possible and do push ups, pull ups, pistol squats at a rep range below 5. This seems pretty basic but so are the options you have since you have no equipment. You might be able to do more complex stuff depending on what stuff you have available at home enabling you to improvise. </p></li>\n</ol>\n\n<p>PS: All this seems pointless to me. I suggest you readjust your goals about not gaining mass. Unless by mass you also mean fat which then renders my answer useless. If by mass you also mean fat, then just pick any good bodyweight routine available and try to eat around maintenance calories. </p>\n" }, { "answer_id": 37435, "author": "ropable", "author_id": 23398, "author_profile": "https://fitness.stackexchange.com/users/23398", "pm_score": 0, "selected": false, "text": "<p>Recycling my answer from another (duplicate) question: if you don't have access to a gym or other fitness equipment and your goal is to increase your strength, look at the <a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine\" rel=\"nofollow noreferrer\">Recommended Routine</a> on Reddit. This routine of bodyweight exercises, carried out consistently over time, will hugely improve the strength of an untrained individual. As a consequence, you will also add muscle and lose fat. The overall effect on body mass will likely be neutral, but body composition should improve.</p>\n\n<p>In order to add significant (>5%) body mass as a result of any resistance exercise routine, you need to undertake it for a significant period while also maintaining a significant ongoing calorie surplus. To get big, you need to eat big. If your diet is sufficient for your activity (but not in surplus), you won't increase in size.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36565", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 36571, "author": "Adam", "author_id": 27103, "author_profile": "https://fitness.stackexchange.com/users/27103", "pm_score": 1, "selected": false, "text": "<p>The major exercises to get you stronger, without weights or any equipment must be 'compound' exercises, meaning they work out multiple major muscles in your body simultaneously. Examples of these are: press-ups, squatting, chin-ups using a bar or even a high wall and a form of overhead-press (either by using something heavy over your own head, or head-standing using your arms with a wall to support you in case you lose balance).</p>\n\n<p>The amount of reps and sets simply depends on how strong you are. Some of these will be difficult to begin with, but once you get to the stage where you can do 30 reps of each exercise using your own body weight you will be far stronger than you were when you started.</p>\n\n<p>Hope that makes sense.</p>\n" }, { "answer_id": 36578, "author": "MattSt", "author_id": 15299, "author_profile": "https://fitness.stackexchange.com/users/15299", "pm_score": 3, "selected": true, "text": "<p>I highly doubt it is possible for you, given your age,weight and height to train and NOT get any mass gains. </p>\n\n<p>In theory you could do heavy compounds such as deadlifts, squats and bench press. To minimize muscle gains you should normally only do single reps with high weight relatively to your strength (high intensity). But even then, the muscle gains would not be zero.</p>\n\n<p>Doing one rep work all the time is not possible because it will lead to injury. You also do not have as you said access to equipment so all that is out of the question. Anyhow, your goal should be to minimize muscle gains not eliminate it. It is impossible to train to gain strength without gaining any muscle especially as a beginner. </p>\n\n<p>If you have zero equipment and you do not want to buy any I suggest that you accept that it is practically impossible to do bodyweight exercises and seriously gain strength without gaining any muscle. This is because you will do mostly do higher rep work which builds little strength (it mostly grows your muscles or builds endurance depending on the rep range you are working out with). Now that may be false because you could find something so heavy to put on you that you can do heavy triples with normally body weight exercises (but this seems impossible unless you have access to some very heavy, dense stuff such as concrete).</p>\n\n<p>Have in mind, since you want strength, muscle gains will highly facilitate strength gains. Strength depends on your CNS and your muscles. Thereby if you want optimal strength gains you should also grow your muscles. I do not see why you would want zero muscle gains but I will keep on answering your question as this is your goal. Nevertheless, I don't think there is any way to train your CNS without using your muscles and hence making them grow. </p>\n\n<p>All in all, in my opinion you should do two things:</p>\n\n<ol>\n<li><p>Accept that you can't have zero mass gains if you want to gain strength, especially without any equipment.</p></li>\n<li><p>Try to do your best with what you have. You should grab something heavy, put it in a bag which you can wear for extra weight, buy a pull up bar if it is possible and do push ups, pull ups, pistol squats at a rep range below 5. This seems pretty basic but so are the options you have since you have no equipment. You might be able to do more complex stuff depending on what stuff you have available at home enabling you to improvise. </p></li>\n</ol>\n\n<p>PS: All this seems pointless to me. I suggest you readjust your goals about not gaining mass. Unless by mass you also mean fat which then renders my answer useless. If by mass you also mean fat, then just pick any good bodyweight routine available and try to eat around maintenance calories. </p>\n" }, { "answer_id": 37435, "author": "ropable", "author_id": 23398, "author_profile": "https://fitness.stackexchange.com/users/23398", "pm_score": 0, "selected": false, "text": "<p>Recycling my answer from another (duplicate) question: if you don't have access to a gym or other fitness equipment and your goal is to increase your strength, look at the <a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine\" rel=\"nofollow noreferrer\">Recommended Routine</a> on Reddit. This routine of bodyweight exercises, carried out consistently over time, will hugely improve the strength of an untrained individual. As a consequence, you will also add muscle and lose fat. The overall effect on body mass will likely be neutral, but body composition should improve.</p>\n\n<p>In order to add significant (>5%) body mass as a result of any resistance exercise routine, you need to undertake it for a significant period while also maintaining a significant ongoing calorie surplus. To get big, you need to eat big. If your diet is sufficient for your activity (but not in surplus), you won't increase in size.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36567", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27118/" ]

[ { "answer_id": 36583, "author": "Neria Nachum", "author_id": 18858, "author_profile": "https://fitness.stackexchange.com/users/18858", "pm_score": 2, "selected": false, "text": "<p>There are plenty of articles and forum threads that explain why it's better to bench press with your feet stable on the ground, and the keys are always stability and tension. A quote from <a href=\"https://www.menshealth.com/fitness/never-bench-press-with-feet-in-this-position\" rel=\"nofollow noreferrer\">one of them</a>:</p>\n\n<blockquote>\n <p>If your feet are in the air, you're less stable, which means you're\n less likely to produce any significant tension, which results in\n reduced force production.</p>\n</blockquote>\n\n<p>I haven't found information about bench pressing this way being dangerous. I assume it's possible if you really lose stability yet refuse to drop the dumbbells, which is not something that most of us would do.</p>\n\n<p>Anyway, it's pretty easy to solve this - just get some wooden/plastic piece to put your feet on.</p>\n" }, { "answer_id": 36584, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 2, "selected": false, "text": "<p>When I was bench pressing for competition, it was well known that we needed to keep the feet on the ground and the back arched to exert maximum force, but we have special weightlifter suits that keep our body very compact, a bit like a lifting belt would.</p>\n\n<p>But when you lift for training reasons, the back should not be arched, as this would not allow for the best isolation of the chest muscle and could cause lower back pain.</p>\n\n<p>If you try it, you will notice that with your feet on the bench or your knees over your chest, you will be able to lift less then with your feet on the ground, but the isolation is better and you will feel the lift a lot more, that is a qualitative lift.</p>\n\n<p>When you are then able to raise the amount of weight you lift, in comparison with another person that does it with his feet on the ground, should you put your feet on the ground like them, you can lift more or with less effort.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36579", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27052/" ]

[ { "answer_id": 36601, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 2, "selected": false, "text": "<p>Probably a lack of ankle mobility. You can use weightlifting shoes to compensate it, but that won't fix the problem, just allow you to squat in a safe position with your current mobility</p>\n\n<p>You should foam roll and stretch your calves. You can do deep squats for 2-3 minutes at a time focusing on your ankles (and add a plate or something under the front part of your feet to increase the stretch if you want to), and/or do that: <a href=\"http://myfiveminuteyoga.com/wp-content/uploads/2012/10/feet-to-bricks.jpg\" rel=\"noreferrer\">http://myfiveminuteyoga.com/wp-content/uploads/2012/10/feet-to-bricks.jpg</a></p>\n\n<p>Also make sure your ankles are warmed up before squatting, foam rolling, or stretching</p>\n" }, { "answer_id": 36604, "author": "Adam Orth", "author_id": 26111, "author_profile": "https://fitness.stackexchange.com/users/26111", "pm_score": 1, "selected": false, "text": "<p>I’m working on building up my squatting ability right now — among other things — using body-weight exercises. BJ Gaddour has an excellent book that is super cheap via Kindle. It is called “Your Body is Your Dumbbell.” That’s what I’m using. For squats, he has you start out by squatting with your back against a wall. He teaches correct positioning, such as ensuring your feet are making three-point connection with the ground: heel, big toe, little toe. He also teaches how to make his exercises progressively more difficult. Really can’t recommend his approach enough.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36599", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]

[ { "answer_id": 37685, "author": "Christine Urban", "author_id": 28461, "author_profile": "https://fitness.stackexchange.com/users/28461", "pm_score": 3, "selected": true, "text": "<h1><strong>Lower back</strong> and <strong>rotator cuff</strong> injuries are the biggest contenders when it comes to gym injuries.</h1>\n\n<blockquote>\n <h2>Lower Back Injury</h2>\n \n <p>Can potentially be caused by one or more of the following:</p>\n \n <ul>\n <li>Lifting too heavy too soon</li>\n <li>Inadequate recovery (between reps/sets and/or days between workouts)</li>\n <li>Poor form</li>\n </ul>\n</blockquote>\n\n<p>I did all three of the above while doing deadlifts and hurt myself enough to hardly be able to get up from sitting, get in/out of bed, walk, or sleep without excruciating pain. Couldn't go to the gym for several weeks and spent that time at the chiropractor. Learned my lesson and am careful and smarter now. See this <a href=\"https://www.muscleforlife.com/lower-back-pain-relief/\" rel=\"nofollow noreferrer\">great article on fixing and preventing lower back pain</a>.</p>\n\n<blockquote>\n <h2>Rotator Cuff Injury</h2>\n \n <p>Can potentially be caused by one or more of the following:</p>\n \n <ul>\n <li>Not doing any rotator cuff exercises</li>\n <li>Not doing any rotator cuff exercises in combination with lots of pushing (bench, overhead press)</li>\n <li>Overstretching shoulder joint</li>\n </ul>\n \n <p>as well as:</p>\n \n <ul>\n <li>Lifting too heavy too soon</li>\n <li>Poor form</li>\n </ul>\n</blockquote>\n\n<p>I have shoulder impingement in both shoulders which was caused by overstretching in yoga (thought I was as flexible as I once was, I was wrong) and not doing any rotator cuff exercises. I have since mostly recovered from it with exercises, which I have listed in <a href=\"https://fitness.stackexchange.com/a/37684/28461\">another post</a>.</p>\n\n<p>Thankfully I didn't get injured so bad that I was permanently out of the gym, but it could totally happen where someone needs back surgery or their rotator cuff tears.</p>\n" }, { "answer_id": 39618, "author": "Chris ", "author_id": 30383, "author_profile": "https://fitness.stackexchange.com/users/30383", "pm_score": 2, "selected": false, "text": "<p>I'm looking at an Australian research paper on emergency room data. \"The causes of injuries sustained at fitness facilities presenting to Victorian emergency departments - identifying the main culprits\". The ... most common cause that led to hospital admission ... was \"crushed by falling/dropped weights\". Another big one was tripping on equipment. So if you are lifting weights, walk slowly, lift things carefully, unplug your smart phone and be mindful about what you are doing. If it is iron versus your body, your body loses.</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5005555/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5005555/</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36613", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25767/" ]

[ { "answer_id": 36626, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 3, "selected": false, "text": "<p>Honestly, just boulder more and the strength will come.</p>\n\n<p>A lot of the usual grip based exercises don't really have a good carry over into rock climbing / bouldering because of the nature of the holds you use. Something like crushing strength (the type of strength you use when you close a hand gripper or shake someone's hand) isn't much use when you're using your finger tips to pull on a half inch hold.</p>\n\n<p>Since you stated you've only recently got into it, I'm going to address a few different things.</p>\n\n<p>1) Adaption - Depending on what you mean by recently, chances are your forearms are still adapting from not doing much to having to support you hanging your bodyweight from your fingertips. Unfortunately, there's not really a fast way to get over this, just trust me, it'll come with time (though you will climb harder as you get stronger, which will put more stress on your forearms, so you'll probably never completely lose the pump / ache, you'll just learn to handle it better).</p>\n\n<p>2) Technique - As a guy (assumption based on your username there) and someone who's only recently discovered the joys of climbing / bouldering, I'm going to assume that you're doing what most guys do until someone points it out to them and relying on your upper body / pulling strength a fair bit. Most guys, without really realising it, take the \"see hold - pull on hold\" approach, which will get you through easier problems, but if you want to progress to harder stuff (and save your grip burning out too soon), you really need to look at your footwork and position.</p>\n\n<p>I can't write a detailed explaination without seeing you in action on a particular route, but watch what other people are doing (more experienced ones) and how they're moving their body and placing their feet. Particularly women as they usually don't have the upper body strength to rely solely on aping up routes using their arms.</p>\n\n<p>More feet and better body positioning = less pulling with your arms = less forearm pump / burn out.</p>\n\n<p>3) Tendon / ligament strength - One of the main injuries seen in boulderers, particularly newer ones, is pully injuries (tendon / ligament pulls). This is because your fingers aren't used to holding your entire bodyweight, and your muscles strengthen faster than your tendons / ligaments do. Unfortunately the only real way to strengthen them is time. You can do fingerboard work (go easy though) which will help, but don't do it at the expense of actually bouldering and working on your technique.</p>\n\n<p>This is also one of the reasons I wouldn't go nuts training your forearms with a whole host of different exercises... it's perfectly possible you'll get your forearms stronger without your tendons / ligaments keeping up, and pull something.</p>\n\n<p>4) Core strength - For a lot of bouldering problems, particularly when you get into overhanging ones, you need some crazy core strength to maintain a good body position. When you're climbing on the underside of a roof, it's much more efficient to brace yourself between holds with your feet and heel / toe hook where you can, than it is to treat the problem like a kid on money bars; for that, you need a really strong core.</p>\n\n<p>5) Stretch (gently) and work your extensor muscles - given all the above points, to help with recovery, you can do some gentle forearm stretches (watch some yoga videos, but seriously, take it gently, I've watched a friend of mine seriously pull a tendon through stretching his forearms too aggressively). You can also get an elastic band, wrap it around your finger tips with your hand in a duck bill type position, and open your hand so your fingers are spread. It should work the muscles on the outside of your forearm, which will help maintain a decent balance of strength, and assist with recovery.</p>\n\n<p>Getting the blood flowing to your forearms is also a good idea, pretty easy to do, just go from a fingers spread position to a fist several times, like when you warm up before a session (you are warming up first, right?).</p>\n\n<p>You can also get a squash ball and roll it between your forearm and a desk / the floor for a bit of self myofascial release, be warned, it hurts.</p>\n\n<hr>\n\n<p>To sum that all up (because I always get carried away when writing about climbing), 1) give it time, 2) work on your technique and don't rely purely on strength, 3) give it time, 4) work on your core strength (climb like a woman, though possibly not Alex Puccio) 5) stretch, work your extensors, get the blood flowing and don't forget to warm up.</p>\n" }, { "answer_id": 36628, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 2, "selected": false, "text": "<p>I don't have a lot of experience with this, but I remember seeing a video about grip strength that recommended training towel pullups, gripping less and less of the fabric over time to challenge your grip more and more. Starting by regular pullups holding a towel hanging from the bar with one hand, moving to a towel in each hand when you're comfortable, and then gradually gripping less and less of the fabric (eventually just gripping the the side edge of each towel)</p>\n\n<p>Found it : <a href=\"https://youtu.be/gSOOQc3ahpo\" rel=\"nofollow noreferrer\">https://youtu.be/gSOOQc3ahpo</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36615", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27124/" ]

[ { "answer_id": 36620, "author": "Schlaefer", "author_id": 26985, "author_profile": "https://fitness.stackexchange.com/users/26985", "pm_score": 3, "selected": true, "text": "<p>My father was nearly an Olympic skier and this is wisdom I'm channeling:</p>\n\n<ol>\n<li><p>Don't be so strong you aren't flexible. You want to have muscle endurance and flexibility over raw power. Flexibility also makes you stronger since you are more comfortable/strong in extended positions.</p></li>\n<li><p>Core strength is more important than leg strength. Core strength gives you balance, but also makes your legs stronger. i.e. The more stable you are on your skis the easier it is for your legs to do the work. You want to be able to keep your center of gravity over your skis at all times.</p></li>\n<li><p>Specific exercises:</p></li>\n</ol>\n\n<p>a. Squats, lounges, etc. -> these are the standard leg exercises you'd find online and they will carry you until you are amazing. I'd also suggest leg raises that isolate your quads and groin exercises. The better you get, the more important having a strong groin is.</p>\n\n<p>b. One legged squats. So without weights (or with them if you are really strong) practice squatting on one leg. These are pretty advanced and all I do to get \"ready\" for ski season nowadays since they work everything -- legs, core, and stability. The caveat here is that you want to avoid muscular imbalance and one legged stuff can do this pretty quickly if your aren't careful.</p>\n\n<p>c. Every ab exercise and weighted ab exercise you can think of. Then do them twice. You want to be as strong as possible through your core, but -- again -- not to the point of being inflexible. Specifically you want lower ab and lower back exercises -- <a href=\"https://greatist.com/move/best-exercises-lower-abs\" rel=\"nofollow noreferrer\">https://greatist.com/move/best-exercises-lower-abs</a></p>\n\n<p>Good luck and have fun</p>\n" }, { "answer_id": 36629, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>If you are going to spend a day, or two. Just do it. However a week, or so need preparation.</p>\n\n<p>Most people thinks about pure power, but that is not the case here. You need it, but not that much. More you need is stability. I can't recall where, but I've heard that bosu is not that good as all kinds of squats: Bulgarian, side leg, one leg (use TRX for support at start).</p>\n\n<p>Endurance is also something that I'm usually suffering - wall-sit. Killer, for me. </p>\n\n<p>Be sure to stay flex. As @Schlaefer wrote. </p>\n\n<p>I can't see need for abs building, a specially if you are sitting at work. Most of that \"best exercises lower abs\" are building hip flexors. That is not always perfect. Usually I had problems with endurance, a specially quads. General core stability is always good idea, so I would include something like \"rolling plank\" from presented set. </p>\n" }, { "answer_id": 36631, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>The Concept 2 <a href=\"http://www.concept2.com/skierg\" rel=\"nofollow noreferrer\">SKIERG</a>:</p>\n<blockquote>\n<p>Nordic skiing is an exhilarating and aerobically demanding sport, so it's no surprise that Nordic skiers are extremely fit athletes. The SkiErg makes this terrific aerobic exercise accessible to anyone. - Concept2</p>\n</blockquote>\n<p>If your local gym doesn't have one, ask if they could put on a donation for all members to raise funds to purchase for the gym. Also, try this:</p>\n<blockquote>\n<p>(1) Put on a pair of slippy fabric socks</p>\n<p>(2) Get on a slippy wooden surface</p>\n<p>(3) Slide horizontally left-to-right between two barriers</p>\n</blockquote>\n<p>You could also jump between two raised platforms increasing the distance between them over a certain amount of reps. You might also consider limiting your oxygen intake with a mask while doing any one of these.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36619", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27163/" ]

[ { "answer_id": 37379, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>I know that with using a lot of chewing gum, you can develop bigger chewing muscles. And actually that is a problem - at least with musculus masseters. They do not get smaller. Bigger muscles influence on your skull, and brings pain. </p>\n\n<p>Getting back to the question. They can get bigger, if putted under higher load, but not always bigger is better. Be sure you know what you are doing, sometimes that can be really tricky. </p>\n" }, { "answer_id": 37392, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 1, "selected": false, "text": "<p>Yes, facial muscles are capable of growing. However, training them is different from standard strength training. Because of their location and function, it can be hard give them a good challenge without some know-how. A quick google search of \"training facial muscles\" will yield some examples of such exercises.</p>\n\n<p>Because the training style will differ from traditional strength training, you should expect differing results with the muscles in your face. Which is to say that it will take longer for them to grow, and their growth potential is smaller than your bigger muscles. It should however be noted that their small size and placement actually makes the small changes in size ironically more notable.</p>\n\n<hr>\n\n<p><a href=\"https://www.mensfitness.com/training/pro-tips/facial-exercises-look-younger-and-get-muscular-jawline\" rel=\"nofollow noreferrer\">https://www.mensfitness.com/training/pro-tips/facial-exercises-look-younger-and-get-muscular-jawline</a></p>\n\n<p>From that article, here is a list of all the exercises that were mentioned. Each group of exercises were designed by different experts.</p>\n\n<blockquote>\n <p><strong>—Group 1—</strong></p>\n \n <ol>\n <li><p>Eye Squeeze</p>\n \n <ul>\n <li>Directions: Pull your lips down to tighten your face (like the scream character), then pull your lips to the right, and squeeze one eye closed for one second (in a pulsing manner) ten times. Repeat with the opposite eye.\n  </li>\n <li><p>Muscles worked: The muscle surrounding your eye; when tightening the eyes, you’re pulling the skin, but you’re not wrinkling it.</p></li>\n <li><p>Duration: 3 sets of 10, rest, then another 3 sets of 10</p></li>\n </ul></li>\n <li><p>Jawline Roll </p>\n \n <ul>\n <li><p>Directions: With your face tightened (as if you’re about to get punched), pucker your lips and move them to the right. Now, with your jaw tense, say with force, “EW Charles.” \"Speaking aloud ignites the muscle quicker,\" says Georgesku. And make sure to not grind your teeth.</p></li>\n <li><p>Muscles worked: Here, you’re pulling up the muscle underneath the jawline. When you say “EW Charles,” your tongue draws a circle in your mouth and the resistance works the jaw.</p></li>\n <li><p>Duration: 3 sets of 10, rest, then another 3 sets of 10</p></li>\n </ul></li>\n <li><p>Tongue Press</p>\n \n <ul>\n <li>Directions: Place your tongue on the roof of your mouth, right behind your teeth. Then add tension by tightly pressing your tongue to completely close the roof of your mouth, and begin making the noises “mh mh mh mh.” “It’s very important to make the humming/vibrating sound when performing these exercises because they assist the muscles,” says Georgesku.\n  </li>\n <li>Muscles worked: This will target sag underneath the chin.\n  \n Duration: 3 sets of 10, rest, then another 3 sets of 10\n  </li>\n </ul></li>\n <li><p>Brow lift</p>\n \n <ul>\n <li><p>Directions: With your hands in the shape of a closed peace sign, place your finger nails (not your fingertips) over each brow and apply pressure to push your eye brows down. Then, while pushing that skin down, gently push your brows up and down, and repeat.</p></li>\n <li><p>Muscles worked: Here, you’re creating a weight (the pressure of your finger nails) to lift the eyes and build the muscle in your forehead.</p></li>\n <li><p>Duration: 3 sets of 10, rest, then another 3 sets of 10</p></li>\n </ul></li>\n </ol>\n</blockquote>\n\n<p><br></p>\n\n<blockquote>\n <p><strong>—Group 2—</strong></p>\n \n <ol>\n <li><p>Clenching </p>\n \n <ul>\n <li><p>Directions: Clench and hold your teeth together for 3 seconds while using a special mouth guard made by your dentist—not a sports mouth guard. The soft plastic material on this guard will prevent TMJ problems and protect your joints. </p></li>\n <li><p>Muscles worked: The jawline area    </p></li>\n <li><p>Duration: 3 sets of 10\n  </p></li>\n </ul></li>\n <li><p>OO-EE</p>\n \n <ul>\n <li><p>Directions: Open your mouth and purse your lips together without your teeth touching or showing, then say “OO, EE” in exaggerated movements. You can also do “OO, AH” movements.</p></li>\n <li><p>Muscles worked: This will target the muscles around the mouth, on the sides of the lips, and between the nose and upper lip.</p></li>\n <li><p>Duration: 3 sets of 10 </p></li>\n </ul></li>\n <li><p>Sagging Chin</p>\n \n <ul>\n <li><p>Directions: Place your elbow on a table with your fist under your chin. Then try to open your mouth while exerting force with your wrist to create resistance. Hold then release.</p></li>\n <li><p>Muscles worked: Underneath the chin and jawline area.</p></li>\n <li><p>Duration: 3 sets of 10</p></li>\n </ul></li>\n </ol>\n</blockquote>\n\n<p><br></p>\n\n<blockquote>\n <p><strong>—Group 3—</strong></p>\n \n <ol>\n <li><p>The Lower Jowl Lifter Routine</p>\n \n <ul>\n <li><p>Directions: Place your right hand on your collarbone and wrap your bottom lip over your bottom teeth. Then, tilt your head back a couple inches while using your facial muscles to pull the corners of your mouth back (with your bottom lip still covere.) Hold, then release your head back down with your eyes still looking upward. Repeat on the other side (left hand on collarbone.)</p></li>\n <li><p>Muscles worked: The jawline area</p></li>\n <li><p>Duration: 4 sets of 10 (5 right and 5 left)\n  </p></li>\n </ul></li>\n <li><p>Jawbone Restorer</p>\n \n <ul>\n <li><p>Directions: Place both thumbs side-by-side at the tip of your chin with your other fingers resting below each ear. Then, push your chin into your thumbs to create resistance, and slide your thumbs along the jawbone, with medium pressure, ending just below each ear.</p></li>\n <li><p>Muscles worked: the jawline area</p></li>\n <li><p>Duration: 10 times\n  </p></li>\n </ul></li>\n <li><p>Double Chin Slide</p>\n \n <ul>\n <li><p>Directions: Place the palm of your hand under your chin, and with your mouth closed, stretch your lower jaw down as far as you can. Then, exert pressure with your palm as you slide your hand along the double chin area, the jawline, and the side of the face ending at your temples. </p></li>\n <li><p>Muscles worked: underneath the chin</p></li>\n <li><p>Duration: 10 times (5 right and 5 left)\n  </p></li>\n </ul></li>\n <li><p>Cheek Firmer</p>\n \n <ul>\n <li><p>Directions: Place the length of your index finger below the eye along the upper cheekbones. Then open your mouth as wide as comfortable, curl your lips over your bottom teeth, and smile with the corners of your mouth to create flex, then release.</p></li>\n <li><p>Muscles worked: the jawline area</p></li>\n <li><p>Duration: 40 times</p></li>\n </ul></li>\n </ol>\n</blockquote>\n" } ]

[ "https://fitness.stackexchange.com/questions/36636", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27194/" ]

[ { "answer_id": 36640, "author": "Al.Sal", "author_id": 27220, "author_profile": "https://fitness.stackexchange.com/users/27220", "pm_score": 2, "selected": false, "text": "<p>You have an alright balance of push to pull exercises, but there are some changes you can make. Big compounds are useful. </p>\n\n<p>Drop the tricep pushdowns and the bicep curls. You're hitting those muscles fine in other push/pull exercises. </p>\n\n<p>Replace chinups (they're extremely similar to pullups) with deadlifts(3x5), and add them to the beginning of pull day. Your workout doesn't really have any posterior chain exercises (lower back->butt->hamstrings), and you'll end up with unbalanced legs. </p>\n\n<p>Replace lat pulldowns with <a href=\"http://www.exrx.net/WeightExercises/DeltoidPosterior/CBStandingRearDeltRowRope.html\" rel=\"noreferrer\">face pulls</a>. They'll balance your front and make sure a bunch of bench pressing doesn't pull your shoulders in and hurt your rotator cuff. </p>\n\n<p>Drop leg press on leg day, move squats to 5x5, and focus on adding weight. They're a good strength foundation, and you can get a lot of mileage out of them by doing them heavy. </p>\n\n<p>Add <a href=\"http://www.exrx.net/WeightExercises/GluteusMaximus/BBHipThrust.html\" rel=\"noreferrer\">bridges</a> and abs at 3x15 to leg day. This will round off your posterior chain and core strength is essential to lifting safety. Don't do crunches, they can hurt your back - use an ab wheel (technique!) or leg raises. </p>\n\n<p>Your workout now looks like: </p>\n\n<p>Push</p>\n\n<ul>\n<li>Pushups: 3 sets to failure (currently at 22 per set)</li>\n<li>Bench: 5x5 (currently at 135lbs)</li>\n<li>Shoulder press: 3x8 (currently at 30lbs)</li>\n<li>Shoulder lateral raises: 3x8 (currently at 20lbs)</li>\n</ul>\n\n<p>Pull</p>\n\n<ul>\n<li><strong>Deadlift : 3x5 (start at 95)</strong> </li>\n<li>Pullups: 4 sets to failure (currently at 11 per set)</li>\n<li>Dumbbell rows: 3x8 (currently at 60lbs)</li>\n<li><strong>Face pulls: 3x8 (start light)</strong></li>\n</ul>\n\n<p>Legs</p>\n\n<ul>\n<li><strong>Squats: 5x5 (stay at your current weight progression, it's same rep #)</strong></li>\n<li>Leg extension: 3x8 (currently at 100lbs)</li>\n<li><strong>Glute bridge: 3x8 (no bar to start)</strong></li>\n<li><strong>Abs: 3x15 (your pick)</strong> </li>\n</ul>\n\n<p>Basically you already have the idea of symmetry in your workout, what's left is to make sure your legs are getting a good portion of the training. </p>\n" }, { "answer_id": 36647, "author": "Spyros ", "author_id": 27240, "author_profile": "https://fitness.stackexchange.com/users/27240", "pm_score": 1, "selected": false, "text": "<p>You have to determine if you want to work for hypertrophy or strenght or something in between.To answer your question about changing the routine i'd say that you change it only when you stop seeing progress.You never want to change something that makes you progress.I suggest to start doing deadlifts just once a week because it is an exercise that is very stressful to your body especially when combined with squats.</p>\n\n<p>For minor improvements in your program i would suggest a couple of things:</p>\n\n<p>1)On the pushing days dont do push ups till failure.You waste a lot of energy that you will be needing in the next exercises.You can do 3 set to 15 at your current level and add 1 rep each week.I also believe that you should start doing dips since i can see you like bodyweight exercises pretty much.If you get good at dips you can start doing weighted dips at a 8-12 repitition range.</p>\n\n<p>2)Same as the pushups the pullups dont need to be to failure.You can do 4 sets of 8 and try to add one rep each week.When you manage to do 4 sets of 15 with perfect form you can start doing weighted pulls ups.Same thing with chinups.</p>\n\n<p>3)For leg day i'd prefer the squats at lower repititions at around 5.Same number of working sets though but again that depends on your goals.Also before or after leg extensions you must have an exercise for your hamstrings in order to preserve the balance.</p>\n\n<p>I could go on and on for hours about it but that's the main points i think.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36639", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27219/" ]

[ { "answer_id": 36676, "author": "Chuck", "author_id": 26631, "author_profile": "https://fitness.stackexchange.com/users/26631", "pm_score": 2, "selected": false, "text": "<p>Despite what you may hear or read there is no way (except for surgery) to reduce fat in a specific area of the body.</p>\n\n<p>No amount of crunches will remove belly fat.</p>\n\n<p>On the other hand lowering your total body fat percentage will inadvertently remove fat from the desired area.</p>\n\n<p>Another thing to note is that when trying to lose fat it is suggested to increase protein intake not lessen. </p>\n\n<p>Try changing your workouts to include HIIT (High intensity interval training) and Strength training to further increase your metabolism -RMR (resting metabolic rate).</p>\n" }, { "answer_id": 36683, "author": "Utkarsh Bhatt", "author_id": 26756, "author_profile": "https://fitness.stackexchange.com/users/26756", "pm_score": 1, "selected": false, "text": "<blockquote>\n <p>I am struggling with how thick and large my thighs are and I really want to slim them down. How do I do this?</p>\n</blockquote>\n\n<p>You can't. <a href=\"https://en.wikipedia.org/wiki/Spot_reduction\" rel=\"nofollow noreferrer\">Spot reduction</a> of fat from any area of your body is not possible. You can, however, lose your overall body fat and that will surely slim down your thighs.</p>\n\n<blockquote>\n <p>I have yet to see results</p>\n</blockquote>\n\n<p>This is because you are not eating in a sustained calorie deficit. It's the only thing you need to lose weight. <a href=\"https://en.wikipedia.org/wiki/A_calorie_is_a_calorie\" rel=\"nofollow noreferrer\">Calorie in vs Calorie out</a>. This means you can eat fried chicken at your local KFC every day and still lose weight. That is of course if you are in a calorie deficit.</p>\n\n<p>Of course, this is not a healthy approach to losing weight since you'll not fill the nutritional needs your body has in regards to the macro and micro-nutrients.</p>\n\n<blockquote>\n <p>I do endurance running </p>\n</blockquote>\n\n<p>You haven't mentioned how long have you been doing your endurance running, though. Weight loss is a long-term process. Depending on how extra body fat you have, it might take a long long time for you to reach your goal weight. Any sort of physical exercise is not necessary for the weight loss. </p>\n\n<p>Again, it's calorie in vs calorie out. However, if you lie in your bed or simply sit on a chair for the whole day, your <a href=\"http://www.myfitnesspal.com/blog/hollyseidson/view/bmr-tdee-explained-finally-511734\" rel=\"nofollow noreferrer\">BMR</a> will be very low. You don't want that. This is because, with low BMR, your calorie needs per day will also be low. Eating less food will make keep you hungry for a longer time.</p>\n\n<blockquote>\n <p>Also how should I eat?</p>\n</blockquote>\n\n<p>As I mentioned above, the best approach for you is to sustain a calorie deficit in your diet for a prolonged period to see any substantial results. Track your calories for a few weeks. Use a calorie tracking app called MyFitnessPal which is available in the <a href=\"https://play.google.com/store/apps/details?id=com.myfitnesspal.android\" rel=\"nofollow noreferrer\">Play Store</a> and <a href=\"https://itunes.apple.com/us/app/myfitnesspal/id341232718\" rel=\"nofollow noreferrer\">iTunes</a>. </p>\n\n<p>Also, you don't need to track calories all your life. Do it for a few weeks and then you can just eyeball the quantities of food you need.</p>\n\n<p>In terms of visuals, you won't see much change in your body in just a few weeks.</p>\n\n<p>Also, if you want to prolong your healthy lifestyle, don't obsess over the food. Once in a while, you should eat something that is considered traditionally 'unhealthy'. </p>\n\n<p>Take pictures, and track your body weight. If you are extremely serious, you should ideally also track the inches in your waist and whatever body part you are most conscious about.</p>\n\n<blockquote>\n <p>I am doing intermittent fasting</p>\n</blockquote>\n\n<p>It's not really necessary to do intermittent fasting to lose weight. If you are comfortable with it, it's fine. Just keep in mind that in the initial days, you'll feel hungry, a lot. Your body will adjust with time.</p>\n\n<blockquote>\n <p>trying to eat less protein and carbs and more fiber as well as a little more healthy fat</p>\n</blockquote>\n\n<p>Carbohydrates are the most common macronutrient that is present in our food. For the best case scenario, decrease it and not the fats and proteins. Again, how much fat, carbs or protein doesn't matter as long as you have a calorie deficit.</p>\n\n<p>If you wanna' lose weight and keep it off, the thing you need to keep in mind is moderation. No single food can be categorized as healthy or unhealthy. Just feed your body as you find convenient and comfortable. Eating 'healthy' 9 out of 10 times is enough for living a healthy lifestyle.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36651", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27243/" ]

[ { "answer_id": 36657, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 2, "selected": true, "text": "<p>It is very good that you do a full body workout, I am doing that and it works well.</p>\n\n<p>To maximize each workout, especially if someone have been doing this for a while and the body is somewhat used to the routine, you need to train every other day.</p>\n\n<p>This give you plenty of time to recover, which is needed, as you grow when you rest and sleep, especially for people that train naturally, with no added chemicals.</p>\n\n<p>The days you train, you need to maximize the exercises to the maximum weight that allows you to do between 6 and 8 reps, for a maximum of 5 sets per exercise, and you should do no more then 2 exercises per body part.</p>\n\n<p>This mean that you need to choose the exercises that maximise growth, at this stage, and not concentration exercises that defines.</p>\n\n<p>For example for chest you should use bench press and dips or flys, if you are on your own with no one to spot you, you can use the smith machine for security and to help to keep a stricter form.</p>\n\n<p>T-bar for the back and pulls up or lat pull down are good.</p>\n\n<p>Military press for the shoulder front and back with smith machine or bar, or with dumbells is good.</p>\n\n<p>Triceps pulldown or extensions with tricep dips on a superset basis with biceps barbell curl and dumbbell screw curls, keeps the blood in the same area and maximise pump.</p>\n\n<p>Legs you do last, as they would take up a lot of energy at the beginning, if you can use a leg press or smith machine for squat is better, no need for leg extension at the moment.</p>\n\n<p>If you maintain a resting time between sets of about 30 seconds, you will be keeping the right intensity that stimulate growth and maximise growth hormone secretion.</p>\n\n<p>At this pace you should be able to do all of the body in about 1 hour, off course you will not have time to chat or looking at your mobile!</p>\n\n<p>To go with this, it is important that you look after your diet, but this is another subject, which to comment on, I would need to know when you train and what you do on a daily basis.</p>\n\n<p>Hope this help, but if you put this into practice, after only 2 weeks you will notice a different on the pump and other markers.</p>\n" }, { "answer_id": 36700, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 1, "selected": false, "text": "<p>there are a few points to be answered on your comments above.</p>\n\n<p>I will ty to answer one by one over a period of time.</p>\n\n<p>The first point is about the calories intake and % of what you eat.</p>\n\n<p>First of all I should ask how old you are and how much you weight, however, given the calories you tell me you consume, I can tell you that they are way too much, you do not need so many calories, especially if a lot of them comes from proteins and carbs.</p>\n\n<p>To build muscles, you do not need a lot of protein, that is old school, the most recent research shows that 1g per pound of body weight would be enough. \nAt the moment you are telling me that you are consuming 3000 calories of which 40% protein which equal 1200 calories, which divided by 4, the calories per grams of protein, you are eating 300 grams of protein. When you eat too much protein, the body uses some, and then some will be converted into glucose and the insulin will convert the rest into fat.</p>\n\n<p>It is an expensive way to get glucose!</p>\n\n<p>That amount of protein will also create other demands on the digestive system, insulin resistance, amount of vitamins and enzimes to absorb them, etc.., too long to discuss now.</p>\n\n<p>That it is about the proteins.</p>\n" }, { "answer_id": 36702, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 1, "selected": false, "text": "<p>To just clarify the weight gaining side when you stop walking and gym, I can say that I am not surprised and it is not strange, given the amount of carbohydrate you take in and proteins.</p>\n\n<p>The body receives all of that and it will spike your insulin very high, the presence of insulin in the bloodstream will reduce glucose but will also open the cells and let in the fat along with the rest.</p>\n\n<p>Insulin does not take fat and store them as fat, insulin take carbohydrate and excess glucose from proteins and stores them as fat, fat spike insulin only on an insignificant way, fat it is not your problem.</p>\n\n<p>Your exercise just about keep you from gaining weight.</p>\n" }, { "answer_id": 36712, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 0, "selected": false, "text": "<p>In one of you point, you mentioned varicose veins.</p>\n\n<p>Over many years in the gym, I have seen many people having issues with varicose or spider veins.</p>\n\n<p>The only thing that seemed to work, regardless of what their doctor told them is exercise, which you already do, and a constant long term use of vitamin C.</p>\n\n<p>Make sure that you do not buy any supplement that have a large amount of \"ascorbic acid\", because that it is not really vitamin C, it is just a small component and not the best component, it is just the outer layer of the vitamin.</p>\n\n<p>The best foods with the highest content to consume for vitamin C are Kiwi, Papaya and Peppers, Peppers are better if you do not want to eat too much sugars coming from the fruit.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36652", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/7077/" ]

[ { "answer_id": 36656, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 2, "selected": false, "text": "<p>I think, here genetics is against you. If you are adult - all you can do is to build them, to change proportions. Earlier... not much can be done anyway. </p>\n\n<p>On the other hand, consider your self as lucky person - the longer muscle, the stronger it can be.</p>\n" }, { "answer_id": 36658, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 3, "selected": false, "text": "<p>You don't, unless you have surgery to move them. Insertion points, like everything else, are genetically determined.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36654", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26841/" ]

[ { "answer_id": 36667, "author": "Spyros ", "author_id": 27240, "author_profile": "https://fitness.stackexchange.com/users/27240", "pm_score": 3, "selected": true, "text": "<p>Your daily protein intake is very high and very good already.I don't think you need to add another protein shake as you are right now and probably not in the near future as well.</p>\n\n<p>Regarding the problems you mentioned it is a a problems that varies from person to person.I personally don't have any digestion problems no matter how many shakes i take but again this depends on each person.So the only way to find out is to try it yourself and see how your body reacts.</p>\n\n<p>In conclusion,you do not need anymore protein intake right now and you probably won't need for another year or so.Just keep working out and results will come.Protein is not everything carbs fats and fiber are also important.As long as you keep a caloric surplus and you eat 120-150 gr of protein everyday you will be seeing great results in the near future.</p>\n" }, { "answer_id": 36692, "author": "LBJ33", "author_id": 23523, "author_profile": "https://fitness.stackexchange.com/users/23523", "pm_score": 0, "selected": false, "text": "<p>Just to add a different perspective; if you stick to your current program/diet and don't see the results after a month or two (gaining a lb per week is a good goal), adding another shake definitely won't hurt. I try to get 1-1.5 grams of protein per lb of bodyweight, and that includes 2 protein shakes(one after workout, one before bed).</p>\n\n<p>If you find you feel bloated try it with water instead of milk. If you feel bloated even with water, give it a few days for your body to adjust, if you still feel sick, you will have to stick to one.</p>\n\n<p>Lots of arguments on how much protein you body needs/can absorb. I find it differs greatly from person to person, as well as how lean you are and how strenuous your lifestyle/workouts are. Personally I see much better results when I get atleast a gram per pound.</p>\n\n<p>Good luck</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36666", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27300/" ]

[ { "answer_id": 36681, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>To target the lower part of the chest, you want to focus on a declined angle during your exercises.</p>\n\n<p>If you have no equipment, you can do push-ups with your feet on the floor and your hands on a higher platform, like such:</p>\n\n<p><a href=\"https://i.stack.imgur.com/Uy3O3.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Uy3O3.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>If you have some dumbbells, you can do dumbbells presses while you lie on an decline, elevating the lower part of the body. Like such:</p>\n\n<p><a href=\"https://i.stack.imgur.com/m1Xip.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/m1Xip.jpg\" alt=\"enter image description here\"></a></p>\n" }, { "answer_id": 36682, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 2, "selected": false, "text": "<p>You can do dips (you push down instead of in front of you so the angle hits your lower chest more than other exercises), you can do them on <a href=\"https://youtu.be/7AhIZkvQCwk\" rel=\"nofollow noreferrer\">rings</a>, which are cheap are really really versatile, you can hang them from a pullup bar on from a tree or anything really</p>\n\n<p>I think <a href=\"https://youtu.be/odcPqBOlJhI\" rel=\"nofollow noreferrer\">pseudo-planche pushups</a> should also target your lower chest since the forward lean angle puts your arms in the same positon relative to your body as in the elevated pushups or decline bench press. Cues:<br>\n- Putting your hands sideways, lean forward with a straight body until your shoulders are in front of your hands. Perform a pushup while maintaining forward lean. Protract the shoulderblades at the top.<br>\n- Increase forward lean to make more difficult. Decrease forward lean to make easier. You won't run out of resistance anytime soon if you keep increasing your forward lean.</p>\n\n<p>You should check out <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> if you want more info on how to work out at home with minimal equipment</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36680", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26804/" ]

[ { "answer_id": 36681, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>To target the lower part of the chest, you want to focus on a declined angle during your exercises.</p>\n\n<p>If you have no equipment, you can do push-ups with your feet on the floor and your hands on a higher platform, like such:</p>\n\n<p><a href=\"https://i.stack.imgur.com/Uy3O3.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Uy3O3.jpg\" alt=\"enter image description here\"></a></p>\n\n<p>If you have some dumbbells, you can do dumbbells presses while you lie on an decline, elevating the lower part of the body. Like such:</p>\n\n<p><a href=\"https://i.stack.imgur.com/m1Xip.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/m1Xip.jpg\" alt=\"enter image description here\"></a></p>\n" }, { "answer_id": 36682, "author": "Pancake", "author_id": 26155, "author_profile": "https://fitness.stackexchange.com/users/26155", "pm_score": 2, "selected": false, "text": "<p>You can do dips (you push down instead of in front of you so the angle hits your lower chest more than other exercises), you can do them on <a href=\"https://youtu.be/7AhIZkvQCwk\" rel=\"nofollow noreferrer\">rings</a>, which are cheap are really really versatile, you can hang them from a pullup bar on from a tree or anything really</p>\n\n<p>I think <a href=\"https://youtu.be/odcPqBOlJhI\" rel=\"nofollow noreferrer\">pseudo-planche pushups</a> should also target your lower chest since the forward lean angle puts your arms in the same positon relative to your body as in the elevated pushups or decline bench press. Cues:<br>\n- Putting your hands sideways, lean forward with a straight body until your shoulders are in front of your hands. Perform a pushup while maintaining forward lean. Protract the shoulderblades at the top.<br>\n- Increase forward lean to make more difficult. Decrease forward lean to make easier. You won't run out of resistance anytime soon if you keep increasing your forward lean.</p>\n\n<p>You should check out <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> if you want more info on how to work out at home with minimal equipment</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36684", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]

[ { "answer_id": 36689, "author": "granitdev", "author_id": 26178, "author_profile": "https://fitness.stackexchange.com/users/26178", "pm_score": 2, "selected": false, "text": "<p>Your best approach is to ease into the cardio. You will have to figure out where to put in, either on another day, or right after your weight lifting.</p>\n\n<p>But you have to start out slowly, much more slowly than if you were just intending to build cardio by itself.</p>\n\n<p>How slowly? Well start out with a cardio session that doesn't tire you at all and slowly build up from there. If you notice your strength starts to weaken, your doing too much cardio.</p>\n\n<p>I have to say though, it's not easy, don't think it will be. And there are limits, depending on how much strength vs cardio you want.</p>\n\n<p>Something to consider though, you can use weightlifting as cardio. After your main session, lower the weight, do several sets of high reps, essentially like doing weight lifting sprints. I cant' promise it will be as effective as swimming or running, but it does work and it won't reduce your strength, actually it might improve it.</p>\n" }, { "answer_id": 36720, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 0, "selected": false, "text": "<p>I just would like to point out that cardiovascular stamina can be achieved in many ways, not just with cardio or aerobic exercise.</p>\n\n<p>In this case, as you want to retain the muscle you have and continue to lose some fat, I can suggest that you start to train with clean and jerk.</p>\n\n<p>When I was training with the British team, we would start with an empty Olympic bar to warm up with 2 sets of 40 reps.</p>\n\n<p>Then you will increase the weight by 10kg at the time for as many reps as possible, and continue till you reach the maximum weight you can lift over your head for a total of about 10 sets.</p>\n\n<p>I can guarantee that your cardiovascular stamina and inner strength will raise, do this every other day.</p>\n\n<p>At the beginning you will notice that it is a lot more taxing then other aerobic workouts, as it combines the resistance with the explosive action necessary to lift the weight over your head from the ground, if you are not familiar with this, there are plenty of videos that can show you how, but it would be better if you get an instructor to show you, as the technique for this exercise is imperative that it is very good.</p>\n\n<p>If you use this training a few times a week, you will also notice that when you do conventional bodybuilding lifting, it will be easier and probably will be able to lift more, as this is a training that increase strength more then bodybuilding which normally is used for size. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36687", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]

[ { "answer_id": 36705, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>You've indicated that you have <em>lost</em> weight intentionally since beginning your training, and that you're eating at maintenance level now. This is incompatible with long-term strength acquisition.</p>\n\n<p>A powerlifting belt probably will help you in your lifts, but it cannot replace proper recovery factors (for example, sufficient protein and a caloric surplus).</p>\n\n<p><strong>EDIT</strong>, to actually answer the question. ;-)</p>\n\n<p>Mehdi's advice -- \"once it becomes harder to add weight every workout, start wearing a belt\" -- is sensible. I started using a belt when I began to struggle (what seemed to me) quite a lot with my squat and deadlift.</p>\n\n<p>There is no reason to involve specific weight-per-exercise numbers in the decision-making process, unless for your own personal preferences.</p>\n" }, { "answer_id": 36707, "author": "ChasingTimmy", "author_id": 24796, "author_profile": "https://fitness.stackexchange.com/users/24796", "pm_score": 2, "selected": false, "text": "<p>Personally, I have used a belt squatting with weight as low as 135lbs. The trick is to use the belt not only to support, but for feedback of proper form.</p>\n\n<p>If you're at a difficult weight you can use a belt regardless of actual pounds.</p>\n\n<p>The biggest argument I have against belts is that people seem to forget good squat form when using them(ie pushing their stomachs into the belt and over arching the back). If you keep good form the belt will help you the most.</p>\n" }, { "answer_id": 36708, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 4, "selected": true, "text": "<p>TLDR: I am going to argue that you should use a lifting belt whenever you decide that powerlifting is the sport that you want to invest money in to. You do not <em>have</em> to use a belt, but it can benefit in the long run at any time if you are serious about improving in the sport. </p>\n\n<p>What you should <em>not</em> do is be one of those people that get really pumped about powerlifting, buy an expensive belt and expensive shoes, then quit after a couple months.</p>\n\n<p>The \"why?\":</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11710410\" rel=\"noreferrer\">A belt does help with performance</a> as well as <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/2709981\" rel=\"noreferrer\">increase safety</a>. It will help you produce more explosive power, which allows you to lift with increased intensity and increased volume which yields faster strength gains. So in the long run you are better off using a belt in the bulk of your heavy lifting. (\"Heavy\" being relative to your current strength).</p>\n\n<p>There is also a bit of a learning curve to using a belt. You may not get immediate performance effects of a belt until you learn how to brace against it. Coupled with the fact that the belt you first choose may not fit you properly. So it takes time to fully utilize a belt.</p>\n\n<p>Because of that, a belt will not necessarily be used as a crutch to compensate for bad form as a lot of people think. Bad form will hold you back regardless of whether you use a belt or not. It could be that people who's form breaks down without a belt is because they don't get the feedback that a belt provides. You learn what good form feels like with a belt, but you don't know what good form feels like without a belt. As such, you have a tendency to break down.</p>\n\n<p>Belts do not give weak cores. It helps you brace your core, but your core is still holding the most of the weight (in fact probably more so because of the added brace).</p>\n\n<p>Lifting with a belt will help you get stronger in lifting without a belt. This is simply because it helps you get stronger by lifting heavier weights over time.</p>\n\n<p>Addressing the very specific point that people argue is a good starting point: The problem with saying \"don't use a belt unless you're squatting 280+lbs\" is that squatting 280 lbs for a 145 lb. person is significantly different than squatting 280 lbs. for a 230 lb. person. So there is no set limit of poundage in which one can say \"<strong>now</strong> you should use a belt.\"</p>\n\n<p>Having said all that. You don't <strong>need</strong> a belt. There are a lot of lifters (even elite powerlifters) who lift beltless with great success. You still need to squat right. You still need to deadlift right. </p>\n" }, { "answer_id": 36709, "author": "xCodeZone", "author_id": 23369, "author_profile": "https://fitness.stackexchange.com/users/23369", "pm_score": 2, "selected": false, "text": "<p>As you have mentioned you find it hard to add 5 lbs progressively, I'd suggest using a belt every time you overload from now. What people have suggested may work for them, but I'd say you should consider safety first. It will give extra support to your spine and also help your form. That minimizes the chances of injury. </p>\n\n<p>Also, adding 5 lbs progressively in consecutive workouts may not work. Try adding 2.5 lbs or 1.25 lbs if you find 5 lbs difficult. Overloading is done progressively. So, adding 5 lbs every time means in a month you are aiming to add 20 lbs assuming you squat once a week. If you do it twice a week, you are aiming to add 40 lbs to your squats at the end of the month. That's a big difference. I'd say lower the overloading and let your body recover and get stronger to move on to next level.</p>\n" }, { "answer_id": 36715, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p>Understand what the weight belt is doing and hopeful it makes more sense why it's so dangerous.</p>\n\n<p>The weight belt is used to compensate for a horizontally wrapping group of muscles collectively referred to as your innercore. </p>\n\n<hr>\n\n<p><strong><em>You're literally programming these spinal stabilizing muscles to shut off.</em></strong> </p>\n\n<p>Your innercore is the first <strong><em>muscle to contract during any movement.</em></strong> -- </p>\n\n<p>To feel this yourself, flex your arm kick your leg anything with your hand on your stomach. You'll be able to feel it contracting to brace your vertebral column.</p>\n\n<hr>\n\n<p>When this muscle becomes dysfunctional <em>(say it fires too late for example)</em>. Other large muscles (such your back) is now applying it's large force to an unbraced spinal column. </p>\n\n<p>Just doing your \"normal weight\" now can result in a slipped or herniated disk resulting in lower back issues, reduced mobility or surgery.</p>\n\n<hr>\n\n<blockquote>\n <p><strong>UPDATE:</strong> The weight belts dangerous effects aren't \"tangible\" the neuromuscular changes this induces cannot be seen until the damage has\n been done. Combined with the fact that it's not a logical conclusion\n that can even be made at face value. </p>\n \n <p><em>Increased support (from the weight belt) = Increased safety. <strong>Is\n INCORRECT</em></strong></p>\n \n <p>For these reasons I've found changing a persons mindset is VERY difficult. \n The resulting structural spinal column injuries (disc, ligaments,\n nerve the list goes on and on) don't simply heal when symptoms\n subside.</p>\n \n <p>To get an idea of not seeing what's going on under the surface while\n wearing this brace. Maybe this will show the relationship more\n clearly.</p>\n \n <p>For example a patient that has trouble lifting his toes upward while\n walking (dorsiflexion) is given a rigid plastic brace to keep his\n ankle flexed at all times. When he uses the brace you can see he\n walks MUCH better and as a result stops falling while he's using his\n brace.</p>\n \n <p><em>What happen's when you take that ankle brace away?</em> Falls go through\n the roof as his neuromuscular system has now completely shut off the\n muscle that flexes his ankle (called the tibialis anterior). He now\n falls every time he falls every time he does not use his brace. </p>\n \n <p>Hopefully this make's the relationship clearer (it is exactly the same\n concept). <strong>The stakes become higher when you replace the end result\n from \"Falling\" to \"Chronic Spinal Issues\".</strong></p>\n</blockquote>\n\n<hr>\n\n<p><strong>UPDATE #2</strong></p>\n\n<p>These excerpts from professional physical therapy journals (JOSPT etc…). These are few of many studies done in this area. </p>\n\n<blockquote>\n <p>“The model consisting of history of LBI, body weight and muscle\n latency explained 74% of LBI outcome. Athletes with a history of LBI\n shut off significantly fewer muscles and did so with delayed latency\n (14 milliseconds). </p>\n</blockquote>\n\n<h2>\"Chance of LBI increased by 3% with each millisecond of abdominal muscle shut-off latency”</h2>\n\n<blockquote>\n <p>** “The delayed muscle\n reflex latencies were found to be related to a future LBI and not to a\n history of LBP” **</p>\n</blockquote>\n\n<h2><em>Although designed as a short-term response…….in many individuals it becomes a detrimental adaptation</em></h2>\n\n<blockquote>\n <p>“A high threshold strategy adaptive strategy mediated by the CNS in\n response to pain, where there is an increased neural drive to the\n global musculature (mainly “core” muscles).</p>\n</blockquote>\n\n<ul>\n<li>Cholewicki ’05</li>\n</ul>\n\n<hr>\n\n<h1>Global trunk muscle response to sudden unloading.</h1>\n\n<p>“In all 4 testing directions, the athletes with a recent history of\n acute LBP shut off significantly fewer muscles and did so with\n delayed latency” “Exercise of the core musculature is more than\n trunk strengthening. In fact, motor relearning of inhibited muscles\n may be more important than strengthening in patients with LBP”</p>\n\n<ul>\n<li>Akuthota and Nadler ‘04 </li>\n</ul>\n\n<hr>\n\n<p>“Consistent with the identification of changes in motor planning, there is compelling evidence that pain has strong effects at the supraspinal level. Both short-and long-term changes are thought to occur with pain in the activity of the supraspinal structures including the cortex”.</p>\n\n<p>“The overload principle advocated in sports medicine is a nemesis in the back. In other words, the progressive resistance strengthening of some core muscles, particularly the lumbar extensors, may be unsafe to the back. In fact, many traditional back strengthening exercises may also be unsafe” </p>\n\n<ul>\n<li>Akuthota and Nadler ‘04 </li>\n</ul>\n" }, { "answer_id": 36719, "author": "StrengthPlusPlus", "author_id": 27178, "author_profile": "https://fitness.stackexchange.com/users/27178", "pm_score": 2, "selected": false, "text": "<p>Honestly, you don't need a belt ever. If you are struggling with the weight, it simply means you are not strong enough. Belts help increase intra abdominal pressure and help you brace stronger, with that is going to add just a few more pounds to your max. That is the reason why powerlifters wear belts, it maximizes the weight they can lift.</p>\n\n<p>I strongly discourage the use of the belt especially when you are still a beginner. You need to learn how to brace properly without a belt. Some beginners make the mistake of thinking : \"im going to lift heavy weights, time to buy a belt!\". They usually end up lifting with bad form, using the belt to support their lumbar and going crazy with the deadlifts.</p>\n\n<p>In conclusion:</p>\n\n<ul>\n<li>Learn proper form</li>\n<li>Use a belt if you decide to go take your lifting to the next level (aka. competitive powerlifting maybe?)</li>\n</ul>\n" }, { "answer_id": 36721, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 0, "selected": false, "text": "<p>I agree with the statement made: The \"core\" is so misunderstood on this site (and in general). I'd love to figure out how to explain the \"core\" at a less technical and understandable level. – Mike-DHSc </p>\n\n<p>Can I just said that the Core IS your natural belt, the stronger it is, the BETTER the belt, the stronger the support.</p>\n\n<p>However, can I add, that when I was 23 years old and competing at the London championship, I had to prepare to clean and jerk 150kg, to do that I went on deadlifting up to 230kg for 1 rep, at that level, I needed a belt to keep the core in place \"just in case\", as the core can only get strong up to a point, as it cannot get trained the same as the deltoid etc....</p>\n\n<p>So for maximum weight of 4 sets of 1 rep each, if you feel that the core it is not there yet, maybe you can use the belt, otherwise you would have to wait longer before you get to the point to do it without.</p>\n\n<p>I hope I have explained myself clearly enough.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36704", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26869/" ]

[ { "answer_id": 36737, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<p>From what I could find in his 2nd edition book, page 69, you should do phase I (weeks 1,2,3); and phase IV (weeks 4,5,6). If you have a solid base and find phase 1 a bit too easy, then go to phase 2. The bottom two lines, just before Figure 4.2, says: </p>\n\n<blockquote>\n <p>If a runner has six weeks available before his or her last race, allocate three weeks of phase I training (priority weeks 1,2,3) and three weeks of phase IV training (priority weeks 4,5,6).</p>\n</blockquote>\n\n<p>Jack Daniels referred to phase I as a \"Foundation and injury prevention\" phase. Table 4.1 on page 82 describes phase I as \"easy runs and strides\".</p>\n\n<p>His priorities for following the training phases are sequential, if you have the time for all four phases. But, if you have already been doing lots of easy runs with some strides, then you won't likely get hurt going into phase II.</p>\n" }, { "answer_id": 36796, "author": "Ivan Gerasimenko", "author_id": 27375, "author_profile": "https://fitness.stackexchange.com/users/27375", "pm_score": 0, "selected": false, "text": "<p>Up until now, I have not found any advices from the book like <em>\"If you can do only N-weeks from Phase-G, choose weeks number X, Y, Z\"</em> or <em>\"..., choose weeks which you find the best suits your needs\"</em></p>\n\n<p>But there is a recomendation when a phase has only one week to be choosen (e.g. you have 7 weeks before start, so there is only 1 week should be choosen from Phase II). J.Danniels recomendation is (not literally, cause I have russian edition):</p>\n\n<blockquote>\n <p>If you feel/suppose that there is no profit in changing your plan just for one week of another phase, you can add this week from another phase which already has several weeks, e.g. add one more Foundation training week. And it would be 4 weeks from Phase I, and 3 weeks from Phase IV.</p>\n</blockquote>\n\n<p>So I suppose that he leaves decidion to us also in case of choosing certain weeks for a phase. Choosing according to our previous researches and observation of our reaction to different kinds of physical exercises.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36711", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27375/" ]

[ { "answer_id": 36750, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>If you look closely - that table is based on algorithm. For running it would not be that easy. I would look for something based on statistics. At school, we ware supposed to do particular number of reps, or run in particular time limit to get a score. So I've searched for <code>1000m run test results</code> and one of the results is <a href=\"https://www.justrunlah.com/the-2-4km-test-for-vo2-max-calculation/\" rel=\"nofollow noreferrer\">this page</a>. Hope that is what you ware looking for - at least you have a table. :)</p>\n" }, { "answer_id": 38263, "author": "Federico", "author_id": 26518, "author_profile": "https://fitness.stackexchange.com/users/26518", "pm_score": 1, "selected": true, "text": "<p>The most accurate option for measuring aerobic capacity would be performing an VO2 max test. Since this procedure requires complex medical equipment, a number of ways have been developed to estimate this rate. </p>\n\n<p>One of them is the Cooper test, in which you run for 12 minutes to maximal effort. Then, you obtain a VO2 max based on this equation:</p>\n\n<p><a href=\"https://i.stack.imgur.com/kaLyb.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/kaLyb.png\" alt=\"Cooper test equation to calculate VO2 max\"></a></p>\n\n<p>Here is a table with the expected levels of performance according to age (from <a href=\"https://www.topendsports.com/testing/norms/vo2max.htm\" rel=\"nofollow noreferrer\">here</a>):</p>\n\n<p><a href=\"https://i.stack.imgur.com/BnCTe.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/BnCTe.png\" alt=\"Aerobic capacity standards\"></a></p>\n\n<p><a href=\"https://www.topendsports.com/testing/tests/index.htm\" rel=\"nofollow noreferrer\">More tests</a> exists to estimate your VO2 max like the multi-stage fitness test or the Rockport fitness walking test.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36741", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26518/" ]

[ { "answer_id": 36743, "author": "Paul K", "author_id": 18395, "author_profile": "https://fitness.stackexchange.com/users/18395", "pm_score": 2, "selected": false, "text": "<p>From the point of a physicist, no, it would definitely not be the same. I cannot think of any position for that this would be stable, without taking much effort.</p>\n\n<p><strong>Above the head:</strong> Keeping the <em>fancybar</em> in a stable position above your head will need much of balancing out, since the bar will strive to a position with less potential energy, if you allow it. It will most probably swing down and hit your chest or stomach.</p>\n\n<p><strong>In front of of behind your body:</strong> Just as bad. You'll have to keep the <em>fancybar</em> up by means of your forearm. At best, this will simply hurt the exercise you tried to do, but more likely - again - that <em>fancybar</em> will swing down and hurt you.</p>\n\n<p>In either way, <em>if</em> you somehow managed to keep your <em>fancybar</em> in a position that enables you to workout somehow, it will most likely hurt the exercide you are trying to do, since you will be occupied with other things. </p>\n\n<p>Anyway, <em>maybe</em> it would work, if there was a counterweight, keeping the <em>fancybar</em> in a position above your head, but <strong>(a)</strong> it's still possible that there are influences on the exercise and <strong>(b)</strong> it wouldn't work for all exercises, anyway.</p>\n" }, { "answer_id": 36744, "author": "heropup", "author_id": 7576, "author_profile": "https://fitness.stackexchange.com/users/7576", "pm_score": 3, "selected": false, "text": "<p>Ridigity is only one issue. <strong>Center of mass</strong> is the other, and unless such a contraption either has negligible mass, or has its center of mass in the plane of movement, it will induce additional <strong>torque</strong> at the point where the lifter grasps it. This torque may be large enough to cause significant discomfort if not outright injury. Even if your device could be made <strong>ideally</strong> rigid, it will not work. No real-world substance could bear the kind of loads used in weightlifting while retaining sufficient rigidity without being so massive its own weight would cause it to turn in your hands.</p>\n\n<p>Your proposed remedy to attach the bar to a fixed support of some sort essentially turns it into an isolateral plate loaded <strong>machine</strong>. Hammer Strength makes these.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36742", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27410/" ]

[ { "answer_id": 36746, "author": "Paul K", "author_id": 18395, "author_profile": "https://fitness.stackexchange.com/users/18395", "pm_score": 3, "selected": true, "text": "<blockquote>\n <p>how to construct a workout plan with heavy lifting but not getting bulky, shredded body is the aim without big arms or big thighs</p>\n</blockquote>\n\n<p>Reduce your rep count. As a ballpark up to six reps per set is rather strength regimen, above is hypertrophy (size). Above 12 you are rather in endurance range, but I'd guess, that there is still some extent of hypertrophy. </p>\n\n<p>Furthermore you'll need a considerate amount of protein to grow, think 1-2 g per kg bodyweight per day, which would be at least 90 g protein for you. Gaining heavily will be virtually impossible if you stay well below that, which should not be that hard if you don't eat much meat. </p>\n" }, { "answer_id": 36747, "author": "Flavio", "author_id": 26852, "author_profile": "https://fitness.stackexchange.com/users/26852", "pm_score": 1, "selected": false, "text": "<p>If you want to achieve what you have stated in your question, you need to train more like a weightlifter then a bodybuilder.</p>\n\n<p>Weightlifters train for inner strength first, by keeping set and reps down with maximum weight load, as size it is not the main goal.</p>\n\n<p>If you try to do this, you need to train 3 times a week, as you will need a lot of recovery time.</p>\n\n<p>This is because when you will workout, you will need to keep the intensity up as well, meaning no more then 1 minute between sets.</p>\n\n<p>Also because the majority of the exercises should be multi joint, like clean and jerk, squats and high pulls, with these exercises alone you will also get the cardiovascular workout you need to keep lean.</p>\n\n<p>I am not sure what is \"heavy\" for you, but for example, I WOULD do a training session like this:</p>\n\n<p>Starting with 1 set of squat with empty Olympic bar of 40 reps.</p>\n\n<p>Then 4 sets of reps to failure with 100kg, 120, 130, 140, 150, even if it is just one rep you can do.</p>\n\n<p>Then clean a jerk by choosing a weight that you can lift over your head only one or 2 times for 4 sets.</p>\n\n<p>Then high pulls with a weight you can do 1 or 2 reps with for 4 sets.</p>\n\n<p>If after this you still have energy, you can do some arms workout, more reps and light weight, it all should not take more then 1 hour.</p>\n\n<p>We are all different, but over the years of training with weightlifter at competition level and bodybuilder, I have learned that there are certain protocols of training that never dies, because they have been proven to be the one that create the best response within people in general, even if at times they can get you bit bored.</p>\n\n<p>Anyway, you can see that what I am suggesting is very well documented on the net, you just need to look at a weightlifter body and a bodybuilder one, to see that the first normally has the body that you are saying you want.</p>\n\n<p>Food wise, you will need to have a good storage of energy before you start, after a few hours from finishing the training and during the rest days, it is when you need to get the protein and vitamins in.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36745", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27416/" ]

[ { "answer_id": 36754, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 3, "selected": false, "text": "<p>This is not a traditional gymnastics move, and in addition would be nearly impossible to pull off without assistance. (Note the guy holding his body out vertical with the rope).</p>\n\n<p>It is impressive, but it is solely a strength move, much like the people that can \"spider walk\" while hanging from a bar and other similar strength moves. </p>\n\n<p>Training for it is really nothing more than getting really really strong in your delts and lats, so pretty much traditional training with an addition of practicing the strength move that you are trying to emulate. One of the most basic is the \"flag\", which you can see him doing later in the video (Hanging sideways from a post, arms in a Y position, body sticking straight out).</p>\n\n<p>There are some basic traditional gymnastics poses on the parallel bars and the rings shown, but most everything in that video is purely strength and flexibility.</p>\n" }, { "answer_id": 36867, "author": "Radu Gheorghiu", "author_id": 13666, "author_profile": "https://fitness.stackexchange.com/users/13666", "pm_score": 1, "selected": true, "text": "<p>After doing some more online searching it seems that the move is called \"The Impossible\" or \"Close to Impossible\".</p>\n\n<p>There are a lot of resources online talking about this as well as some videos online from Dejan Stipke (the guy in the photo from my question) and other people attempting this move.</p>\n\n<p>Just some resources I found on the topic:</p>\n\n<ul>\n<li><a href=\"https://www.gymnasticbodies.com/forum/topic/4457-the-close-to-impossible-crazy-move/\" rel=\"nofollow noreferrer\">forum discussion</a></li>\n<li><a href=\"https://www.youtube.com/watch?v=QxLKZjhXWck\" rel=\"nofollow noreferrer\">video with attempts</a></li>\n</ul>\n\n<p>And there are many more, just do a web-search. I hope this helps and satisfies other people's curiosity as well, maybe even motivate them to start training for this move.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36751", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/13666/" ]

[ { "answer_id": 36758, "author": "Nav", "author_id": 27429, "author_profile": "https://fitness.stackexchange.com/users/27429", "pm_score": 2, "selected": false, "text": "<p>Firstly, well done for attempting to maintain a regular running routine!</p>\n\n<p>I think most people these days favour dynamic stretching and drills for a warm up. You could try doing :</p>\n\n<ul>\n<li>30secs of leg lifts on each leg</li>\n<li>6 x 100m strides getting progressively quicker</li>\n</ul>\n" }, { "answer_id": 36797, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 2, "selected": true, "text": "<p>If weather is worm you can walk for about 15 min after the training. That slow down allows better regeneration. </p>\n\n<p>Also rolling legs after training can be beneficial. </p>\n\n<p>If you plan to stretch before training - do short, dynamic stretching, which prepares for the exercise.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36756", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27424/" ]

[ { "answer_id": 36758, "author": "Nav", "author_id": 27429, "author_profile": "https://fitness.stackexchange.com/users/27429", "pm_score": 2, "selected": false, "text": "<p>Firstly, well done for attempting to maintain a regular running routine!</p>\n\n<p>I think most people these days favour dynamic stretching and drills for a warm up. You could try doing :</p>\n\n<ul>\n<li>30secs of leg lifts on each leg</li>\n<li>6 x 100m strides getting progressively quicker</li>\n</ul>\n" }, { "answer_id": 36797, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 2, "selected": true, "text": "<p>If weather is worm you can walk for about 15 min after the training. That slow down allows better regeneration. </p>\n\n<p>Also rolling legs after training can be beneficial. </p>\n\n<p>If you plan to stretch before training - do short, dynamic stretching, which prepares for the exercise.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36761", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/15784/" ]

[ { "answer_id": 36768, "author": "LBJ33", "author_id": 23523, "author_profile": "https://fitness.stackexchange.com/users/23523", "pm_score": 0, "selected": false, "text": "<p>Endurance training is best to lose weight. I would mix cardio with higher rep workouts.</p>\n\n<p>The cardio is where you will burn most of the calories to lose weight, with the high rep exercises giving you more muscle tone. I would aim for 8-12 reps per set. </p>\n\n<p>Most important is a good healthy diet. I know some people that have lost 15-20 lbs just from cutting pop out of their diet!</p>\n" }, { "answer_id": 36769, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>For weight loss - diet gives much better result then training. </p>\n\n<p>In this matter - exercises have two kinds of benefits:</p>\n\n<ul>\n<li>they speed your metabolism, so your body tends to use more energy,</li>\n<li>directly burns energy.</li>\n</ul>\n\n<p>For first heavy weight is OK. High weight triggers more testosterone - for instance. Bigger white-fiber muscles needs more energy during the day.</p>\n\n<p>To burn more - many, many reps with high intensity goes better. Like running, rowing. </p>\n\n<p>Note that there are potential problems with both of ways. Your weight can bring much higher effort to your body. For instance - your knees can get injured. Heavy weight, if done wrongly... can be also a problem. If your body is warmed they you can miss signals your body is sending. </p>\n\n<p>So what is better? I would do both. Use light weight for warm-up - at start of training some walking/running or interval of both. Then before main set, you can do warm-up set lighter, more reps, and after that go with higher weights in main exercise. Usually people do one, two complex exercises + support them with accessory training. Accessory means here - isolated, targeting particular muscle. For them, if you have short rests no warm-up is needed. At the end you can run/walk on treadmill for 30+ min. find out proper heart rate and stick to it for that time. Not always more is better... </p>\n" }, { "answer_id": 36770, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>Assuming that you might be relatively new to the game, if you do body building workouts you will be doing enough reps (12) at a light enough weight to not get hurt, and you will see some noticeable hypertrophy. After a few months of that, you can start doing higher intensity low rep (3 to 5) workouts with good form, and survive it.\nAs far as weight loss and muscle definition, its just a matter of percentage of body fat. For what its worth, I recommend you to be patient. You burn off more fat by just 'digesting food and thinking' than by your, maybe, 600 Calorie workout (even counting the \"after burn\"), so eat wisely, hydrate, and get lots of sleep, and you will lose weight. Some people store more peripheral sub-cutaneous fat in their limbs than others, and so the muscle cut might be harder to come by.</p>\n" }, { "answer_id": 36772, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>Assuming that you (or other visitors here) might be relatively new to the game, if you do body building workouts you will be doing enough reps (12) at a light enough weight to not get hurt, and you will see some noticeable hypertrophy. After a few months of that, you can start doing higher intensity low rep (3 to 5) workouts with good form, and survive it.\nAs far as weight loss and muscle definition, its just a matter of percentage of body fat. For what its worth, I recommend you to be patient. You burn off more fat by just 'digesting food and thinking' than by your, maybe, 600 Calorie workout (even counting the \"after burn\"), so eat wisely, hydrate, and get lots of sleep, and you will lose weight. Some people store more peripheral sub-cutaneous fat in their limbs than others, and so the muscle cut might be harder to come by. Lipolysis (fat mobilization) occurs in moderate intensity exercise as per <a href=\"https://www.hindawi.com/journals/jobe/2015/473430/\" rel=\"nofollow noreferrer\">https://www.hindawi.com/journals/jobe/2015/473430/</a> The jury is still out as how that mobilization of fat gets involved in exercise fat burning, or post exercise fat storage. I'm convinced that body building resistance training will utilize intramuscular fat that, in turn, gets replaced by some of the fatty acids in the blood that are mobilized during the workout (unless you spike your insulin with carbs before the workout). There are a million journal articles that present the spectrum of \"how to lose fat\" recommendations via exercise or by diet, so I hesitate to start an avalanche of competing citations here.</p>\n" }, { "answer_id": 36777, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<p>IMO it's addressing weak points and I'd lean towards strength training over hypertrophy (perhaps if only because it can be more psychologically rewarding seeing those beginner PRs improve rapidly) and maybe even some explosive training and high-intensity cardio and maybe even calisthenics (could include gymnastics). Besides that, at least a lot of natties seem to make more rapid gains adopting a considerable strength component to their training instead of focusing exclusively on hypertrophy.</p>\n\n<p>I really think people focus too much on how many calories they burn doing a particular physical activity. The way I see it is that you start gradually raising your long-term energy expenditure by just becoming a more active, strong, energetic individual even when you aren't training.</p>\n\n<p>And addressing weak points can do that. It might make the difference between taking the elevator just to get to the second floor when you're late for work to having the strength, coordination, and energy to fly up the stairs to the top floor just because you feel like it. It might make the difference between choosing the path of least resistance to push something heavy around versus deadlifting it and happily carrying it around. It might make the difference between just sitting on the grass or wanting to do cartwheels.</p>\n\n<p>So I see it like that. Find a way to boost your energy expenditure not just through training, but throughout your entire day. I even think skill-oriented training like learning how to do a handstand can help since that can make it more fun to practice those skills all the time throughout the day.</p>\n" }, { "answer_id": 36778, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>1 - Congrats on your decision to get healthy.</p>\n\n<p>2 - The great news your just getting started so essentially anyway you slice it you'll lose weight and put on muscle.</p>\n\n<p>The specialized programs are what you'll work up to and nothing you need to concern yourself now.</p>\n\n<hr>\n\n<p><strong>For the Most Efficient Results</strong></p>\n\n<ul>\n<li>I would do circuit training using just a standard 3x10 with 60-90 seconds per rest. <em>I had a friend win his \"weight loss\" office pool doing literally this workout.</em></li>\n<li>Get accustomed to the machines, early on -- focus on intensity and depending on how big your gym is do all the machines on a M, W, F schedule.</li>\n<li>I know it seems strange but as long as your workouts are intense you only need to like for 20-30 min. </li>\n<li>I'd skip \"pure\" cardio <em>(unless you want to come in on a Sat or Sun).</em></li>\n</ul>\n\n<p>Your goal now is to get your feet wet, it's a common to want to do too much and that leads to only one road - please don't fall into that trap. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36765", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27416/" ]

[ { "answer_id": 36773, "author": "aaaaa says reinstate Monica", "author_id": 27447, "author_profile": "https://fitness.stackexchange.com/users/27447", "pm_score": 3, "selected": true, "text": "<p>Here is real answer: <a href=\"https://www.nhs.uk/chq/pages/1126.aspx?categoryid=51\" rel=\"nofollow noreferrer\">person consumes 2500 kcal</a>, which is 2500*1000cal. Hence squatting, even if it takes 9000 cal, is just 9kcal or 0.36% daily norm. This stems from confusion between calories, kcal, and Calories=kcal.</p>\n\n<p>From <a href=\"https://en.wikipedia.org/wiki/Calorie#Nutrition\" rel=\"nofollow noreferrer\">Wiki</a> (bold is mine):</p>\n\n<blockquote>\n <p>The word calorie is popularly used with the number of kilocalories of\n nutritional energy measured. <strong>As if to avoid confusion, it is sometimes\n written Calorie (with a capital \"C\") in an attempt to make the\n distinction, although this is not widely understood</strong>. Capitalization\n contravenes the rule that the initial letter of a unit name or its\n derivative shall be lower case in English.</p>\n</blockquote>\n" }, { "answer_id": 36774, "author": "LBJ33", "author_id": 23523, "author_profile": "https://fitness.stackexchange.com/users/23523", "pm_score": 2, "selected": false, "text": "<p>Work = M * G * H</p>\n\n<p>M being mass, which would be 125 kg(~275lb), although it would be slightly more as you are also squatting part of your bodyweight. Lets say 170kg\nG being Gravity, which for the formula is 9.8 meters\nH being height, we will say 1.5 meter (~4.5 feet, 3 feet on way up and we will say 1.5 feet down as you're moving with gravity so not as much energy is needed)</p>\n\n<p>=125 * 9.8 * 1.5 = 2499 Joules\nSince 1 joule is equal to 0.000239006 kilocalorie, you would burn about 0.60 kcal per rep.</p>\n\n<p>0.6 x 25 = 15 calories. </p>\n\n<p>This doesnt seem right either, as I would imagine you would burn bit more calories per squat, but its closer. This is also effected greatly by your weight, metabolism, what your heart rate is while squatting, ect, ect.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36771", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27447/" ]

[ { "answer_id": 36801, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 0, "selected": false, "text": "<p>This basically comes down to that cycling is a more efficient movement than running, so they can therefore attain higher VO₂. I believe my copy of <em>Effective Cycling</em> by John Forester has more details.</p>\n\n<blockquote>\n <p>The human body has two different sets of muscle fibers to produce power, and it consumes three fuels.</p>\n</blockquote>\n\n<p>....</p>\n\n<blockquote>\n <p>The two kinds of muscle fiber are distinguished by whether they tend to use the aerobic or the anaerobic chemical processes to produce muscular power .... Most exercise theory is based on activities in which oxygen is in shorter supply than fuel, but cycling is a very special exercise in which running low on oxygen is much less a problem than running out of fuel.</p>\n</blockquote>\n\n<p>What follows is a discussion of how, since cycling is more efficient, the cyclist can rely more on burning glucose, versus glycogen, resulting in less dependence on oxygen. Thus, the cyclist can travel a greater distance than the runner, at a greater speed, before relying on their oxygen supply, resulting in a more sustained effort over time before exhaustion (relying on the glycogen supply) exhausts the person in question.</p>\n\n<p>In a sense, it is similar to how hybrid cars, with their use of electric motors, result in a higher Miles-per-Gallon, because the test is actually regarding emissions, which is lower when the mechanism involves does wholly involve said emissions.</p>\n" }, { "answer_id": 36903, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 2, "selected": false, "text": "<p>I'm not positive about the premise here. There are certainly cases of runners having cyclist like VO2 levels. </p>\n\n<p>Also, cyclists are way more testing conscious. The fact of the matter is elite cycling is a heavily technologically based sport, while elite marathoning is not. </p>\n\n<p>Lance Armstrong was getting <strong>wind tunnel</strong> tested back in the day. Meanwhile, the Kenyans -the dominant marathoners- run on tracks like this:</p>\n\n<p><a href=\"https://i.stack.imgur.com/x1OdT.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/x1OdT.png\" alt=\"kenyan track\"></a>\n<a href=\"https://i.stack.imgur.com/RUKQD.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/RUKQD.png\" alt=\"kenyan track 2\"></a></p>\n\n<p>Here's their gym,</p>\n\n<p><a href=\"https://i.stack.imgur.com/fUPHN.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/fUPHN.png\" alt=\"kenyan running gym\"></a></p>\n\n<p>All the above is from a BBC special on David Rudisha, the world record holder in the 800 meters.</p>\n\n<p>(By the way, this is not to disparage the Kenyans. There is a lot to be said for their training, and them often purposely avoiding a great deal of technology.)</p>\n\n<p>But let's run with it and say e.g. the top 100 cyclists have a better average VO2 max than the top 100 marathoners. </p>\n\n<p>Well, we have one potential reason covered already- the old business phrase of \"you get what you measure.\" Cyclists focus on the number more, they're in the lab more, thus they get better values. It often gets forgotten VO2 max does not correlate too well with running performance. Many runners don't worry about it much. This is most pronounced at the elite level. This is why Lance, only a year removed from winning the Tour, with that high VO2 max, <a href=\"https://b-reddy.org/2017/03/15/is-cross-training-worthwhile-when-dealing-with-an-injury/\" rel=\"nofollow noreferrer\">described running a marathon as the hardest event he's ever done</a>.</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Bodysize</h2>\n\n<p>With VO2 max, we typically are talking relative measures. That is, we get a VO2 value, then we divide by bodyweight for normalization. Otherwise, it's simple: bigger body => bigger VO2 max (provided everything else is the same). Because bigger body => more muscle => more oxygen flowing.</p>\n\n<p>However, normalization doesn't quite do the trick. </p>\n\n<p>Muscle strength correlates well with cross sectional area. Body mass correlates well with body volume.</p>\n\n<ul>\n<li>Area is length * distance. </li>\n<li>Volume is length * distance * depth</li>\n</ul>\n\n<p>If we view muscle as a rectangular tub, then as the tub increases its dimensions, volume goes up quicker. For example,</p>\n\n<ul>\n<li>Area starts at 2 * 2 = 4</li>\n<li>Volume starts at 2 * 2 * 2 = 8</li>\n</ul>\n\n<p>If we increase the length, width and depth by 1,</p>\n\n<ul>\n<li>Area = 3 * 3 = 9</li>\n<li>Volume = 3 * 3 * 3 = 27</li>\n</ul>\n\n<p>Volume is going up faster than area. The area went up roughly double, where volume more than tripled.</p>\n\n<p>So what happens is as people get bigger, their relative strength goes <strong>down</strong>, because they are adding more muscle volume than strength. Of course, more muscle isn't always detrimental -sprinters are jacked- but in general a heavier person is carrying around more dead weight.</p>\n\n<ul>\n<li><a href=\"https://b-reddy.org/2017/11/20/height-impacts-strength/\" rel=\"nofollow noreferrer\">How and why height impacts strength</a></li>\n</ul>\n\n<p>Furthermore, as we get heavier, it gets harder to have the same body fat percentage. A NFL offensive lineman and wide receiver might work out side by side, but it's going to be impossible for the lineman to have the same body fat percentage.</p>\n\n<p>Thus, as athletes get heavier, such as rowers compared to runners, <a href=\"https://www.runnersworld.com/sweat-science/is-vo2max-proportional-to-weight\" rel=\"nofollow noreferrer\">their relative VO2 max goes down</a>.</p>\n\n<p>Marathoners are smaller than cyclists. For instance, Chris Froome weighs ~150 lbs while the world record marathon holder, Dennis Kimetto, weighs 120 lbs. Lance was a 175 lbs at his fighting weight. You won't find (elite) marathoners that heavy.</p>\n\n<p>...What we've just done is make a strong case marathoners should have <em>higher</em> VO2 maxes than cyclists!</p>\n\n<p>This is where we go back to the intro- cycling's infatuation with tech cannot be untethered from its notorious drug issues. What's one way for a 280 lb guy to still be shredded and have abs? Drugs. (Testosterone.)</p>\n\n<p>What's one way to bump your VO2 max irrespective of training? Drugs. (EPO.)</p>\n\n<p>Who is currently in the midst of a drug scandal? Chris Froome.</p>\n\n<p>Elite runners are no saints, but if we go by history, they have nothing near the level of doping issues cycling has had. The Tour in particular has an insane, albeit entertaining, history.</p>\n\n<p>I've heard Lance say guys used to tie fishing wire (hard to see) into a cork, attach it to a motorcycle in front of them, have the cork in their mouth, and get pulled along.</p>\n\n<p>Or <a href=\"https://en.wikipedia.org/wiki/Doping_at_the_Tour_de_France\" rel=\"nofollow noreferrer\">this</a>, \"There are photographs of riders holding ether-soaked handkerchiefs to their mouths, or leaving them knotted under the chin so the fumes would deaden the pain in their legs.\"</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36799", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27483/" ]

[ { "answer_id": 36803, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>If that are only your worries, then go do. No one starts with really high weights. Be sure to start with personal trainer, and work on that tightness. </p>\n\n<p>Bench press is kind of exercise that I would not start with. Typically, people start with core exercises, all that stabilization stuff. Back should go first - that way your shoulders will go back - which is proper position. If you are (as me) working with computer, or driving a car a lot - shoulders tends to move forward, and that is first step to injury. Bench press is great next step.</p>\n\n<p>Do stretching, or mobilization - for shoulders, and upper-back - I'm using lacrosse ball. You need to stretch pectoralis, a specially minor. That would support moving shoulders back. </p>\n\n<p>... or better go to the gym, and find trainer - and treat this post as another source of information. January is not a perfect time since everyone starts, on the other hand... there is no reason to wait. Just try to do it for longer then the others. Fingers crossed.</p>\n" }, { "answer_id": 36804, "author": "MarDeb", "author_id": 24231, "author_profile": "https://fitness.stackexchange.com/users/24231", "pm_score": 2, "selected": false, "text": "<p>My suggestion is based purely from my experience.\nI used to be a climber. Had a small injury and then decided to study and try out the Starting Strength program by M. Rippetoe and L. Kilgore to strengthen my body. From what I can tell I gained a lot mobility in my hips due to squating. It helped for climbing but on the other hand I gained muscle mass which can be sort of a drawback for climbers. I then abandoned climbing and started power lifting.</p>\n\n<p>My advice to you would be start training with the olympic bar only, perfect the form, maybe add some weight to the bar in the process and always control your ego. If you have really bad mobility and poor range of motion in your joints check youtube channels of Dr. Quinn Henoch, Kelly Starrett, Aleksey Torokhtiy (OLY weightlifter) etc. These guys have some great tips and fun exercises on how to improve mobility. Enjoy the suffer.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36802", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/8480/" ]

[ { "answer_id": 36803, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>If that are only your worries, then go do. No one starts with really high weights. Be sure to start with personal trainer, and work on that tightness. </p>\n\n<p>Bench press is kind of exercise that I would not start with. Typically, people start with core exercises, all that stabilization stuff. Back should go first - that way your shoulders will go back - which is proper position. If you are (as me) working with computer, or driving a car a lot - shoulders tends to move forward, and that is first step to injury. Bench press is great next step.</p>\n\n<p>Do stretching, or mobilization - for shoulders, and upper-back - I'm using lacrosse ball. You need to stretch pectoralis, a specially minor. That would support moving shoulders back. </p>\n\n<p>... or better go to the gym, and find trainer - and treat this post as another source of information. January is not a perfect time since everyone starts, on the other hand... there is no reason to wait. Just try to do it for longer then the others. Fingers crossed.</p>\n" }, { "answer_id": 36804, "author": "MarDeb", "author_id": 24231, "author_profile": "https://fitness.stackexchange.com/users/24231", "pm_score": 2, "selected": false, "text": "<p>My suggestion is based purely from my experience.\nI used to be a climber. Had a small injury and then decided to study and try out the Starting Strength program by M. Rippetoe and L. Kilgore to strengthen my body. From what I can tell I gained a lot mobility in my hips due to squating. It helped for climbing but on the other hand I gained muscle mass which can be sort of a drawback for climbers. I then abandoned climbing and started power lifting.</p>\n\n<p>My advice to you would be start training with the olympic bar only, perfect the form, maybe add some weight to the bar in the process and always control your ego. If you have really bad mobility and poor range of motion in your joints check youtube channels of Dr. Quinn Henoch, Kelly Starrett, Aleksey Torokhtiy (OLY weightlifter) etc. These guys have some great tips and fun exercises on how to improve mobility. Enjoy the suffer.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36805", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27492/" ]

[ { "answer_id": 36811, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 2, "selected": false, "text": "<p>Alcohol, poor sleep is against your training anyway. So one more, or less - is not much change anyway. Note that every well done training is better then sitting at home, even if you would not take 100% of it. </p>\n\n<p>Moving from obvious to less obvious things.</p>\n\n<p>Usually people decide not to drink, but that works for older... Young people, like you... Heh - please take care, and do things properly, keep yourself far from injury. Just train. I'm a bit jealous seeing young people training, and their progress. But there is one potential problems - it is quite easy to get injured, and that will stay with you... Note that you are training for particular reason, not to take more then others. Just slowly progress, no shortcuts are here, and potential fast forward can lead to serious problems. </p>\n\n<p>Please ask another questions about your goals, describing what is your plan, maybe that way someone can better help you.</p>\n" }, { "answer_id": 36815, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": true, "text": "<p>Whether or not it is benefitial for you to train an additional night depends on your goals. Training the extra night could work out fine, the alcohol and less sleep on friday night will make the recovery process longer though.</p>\n\n<p>Your liver is key in this. Your liver does a lot of things that a essential when you work out a lot (such as metabolising amino acids and converting excess carbohydrates and proteins into fatty acids and triglyceride), and this is be restricted when you consume alcohol because your liver will start working on breaking that down instead.</p>\n\n<p>This means that you could still notice some soreness even during the sunday training.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36810", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27503/" ]

[ { "answer_id": 36852, "author": "rrz0", "author_id": 27546, "author_profile": "https://fitness.stackexchange.com/users/27546", "pm_score": 4, "selected": true, "text": "<p>Genetics plays a part, sure, but a man with an average neck can surely develop a thick muscular neck. </p>\n\n<p>I saw this first hand during the time I played rugby. My fellow team mates used to do 3 sets of 3 different exercises specifically aimed for the trapezius and neck muscles <strong>every two days</strong>! I assure you that you will gain a significant amount of neck thickness withing a few months.</p>\n\n<p>Another example is seen in the sport of boxing where neck muscles are of utmost importance. In the lower divisions, some boxers have a very thick neck compared to other muscles. </p>\n" }, { "answer_id": 37669, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 2, "selected": false, "text": "<p>There's <a href=\"https://www.t-nation.com/training/3-reasons-your-calves-arent-growing\" rel=\"nofollow noreferrer\">some truth to the \"calves are genetic\" argument</a>, but your genetics impact muscle development across your body so it's not specific to your calves. Your biceps could be loaded with slow twitch fibers as well, as an example. Further, there's a surprising correlation to people making excuses about their calves and people who don't do <a href=\"https://exrx.net/WeightExercises/OlympicLifts/Clean\" rel=\"nofollow noreferrer\">cleans</a>.</p>\n\n<p>Anecdotally I've found that necks tend to look and get bigger with three exercises:</p>\n\n<ul>\n<li>A properly performed <a href=\"https://exrx.net/WeightExercises/PectoralSternal/BBBenchPressPowerLift\" rel=\"nofollow noreferrer\">powerlifter-esque bench press</a>, with your head actively-barely-touching the mat, which requires your neck to be very engaged.</li>\n<li>The <a href=\"https://exrx.net/WeightExercises/GluteusMaximus/BBDeadlift\" rel=\"nofollow noreferrer\">deadlift</a>.</li>\n<li>The <a href=\"https://exrx.net/WeightExercises/OlympicLifts/Clean\" rel=\"nofollow noreferrer\">clean</a>.</li>\n</ul>\n\n<p>The largest \"neck muscle\" to grow is the <a href=\"https://medical-dictionary.thefreedictionary.com/distal\" rel=\"nofollow noreferrer\">distal</a> <a href=\"https://en.wikipedia.org/wiki/Levator_scapulae_muscle\" rel=\"nofollow noreferrer\">levator scapulae</a>, followed by the <a href=\"http://www.innerbody.com/image_musfov/musc28-new.html\" rel=\"nofollow noreferrer\">trapezius</a>, shown below.</p>\n\n<p><a href=\"https://i.stack.imgur.com/wXDmb.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/wXDmb.jpg\" alt=\"enter image description here\"></a> </p>\n\n<p>All three of those exercises above directly involve the largest muscles in your neck in a safe way. Plus, they're great for a bunch of other things as well. Simply put, you're not going to be deadlifting 500 pounds, benching 315, or cleaning 225 and have a skinny neck. </p>\n" }, { "answer_id": 40995, "author": "user32012", "author_id": 32012, "author_profile": "https://fitness.stackexchange.com/users/32012", "pm_score": -1, "selected": false, "text": "<p>Genetics definitely play a huge role - you seldom see someone who does not train with ripped 18\" arms. However, you do often see people who look untrained or very lightly train with absolutely huge, ripped necks (e.g., Henry Rollins).</p>\n\n<p>FWIW, in going from untrained to benching 365 and deadlifting 515 over the course of about 20 years, I put about an inch on my previously 16\" neck. Good luck.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36812", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/3580/" ]

[ { "answer_id": 36814, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>This is purely genetics. The only thing you can do is develop your chest to make it show more, but you cannot change the shape itself.</p>\n" }, { "answer_id": 36828, "author": "John Parker", "author_id": 27517, "author_profile": "https://fitness.stackexchange.com/users/27517", "pm_score": 0, "selected": false, "text": "<p>I agree with MJB, you can do the exact exercises as the the guy in the picture, but depending on your genetics, you might never have that shaped chest, you might not even have a flat chest, it might be bulky and round because that is your body compesision.</p>\n" }, { "answer_id": 36843, "author": "rrirower", "author_id": 7242, "author_profile": "https://fitness.stackexchange.com/users/7242", "pm_score": 2, "selected": true, "text": "<p>While genetics does play a part in how your muscles develop, it is not the only factor. You may not achieve the exact features you're looking for, but, there's nothing stopping you from building a better looking chest. The first thing to remember is never let anyone tell you you can't improve a particular body part. You'll never know unless you try.</p>\n\n<p>As a former competitive body builder, I often looked for exercises that would add that finishing touch to my chest before competition. More often than not, this would mean adding isolation movements to my competition routine. This often meant using the <a href=\"http://www.exrx.net/WeightExercises/PectoralSternal/LVPecDeckFly.html\" rel=\"nofollow noreferrer\">pec deck</a>, or, doing dumbbell flyes. In fact, a <a href=\"https://www.acefitness.org/certifiednewsarticle/2884/ace-sponsored-research-top-3-most-effective-chest\" rel=\"nofollow noreferrer\">2012 study</a> funded by the <a href=\"https://www.acefitness.org/\" rel=\"nofollow noreferrer\">American Council on Exercise</a> found that the peck deck was nearly as effective as the bench press in activating the pectoralis major, one of the major muscle groups in the chest and in the picture you show.</p>\n\n<blockquote>\n <p>“Both the pec deck (at 98% of muscle activation compared to barbell\n bench press) and the bent-forward cable crossover (93% of muscle\n activation) elicited nearly equivalent muscle activation as the\n barbell bench press. “</p>\n</blockquote>\n\n<p>So, while you may not achieve the exact look of that picture, there are a myriad of effective exercises to get you closer to achieving your goal.</p>\n" }, { "answer_id": 36853, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>+1 for me - this is purely genetics. Shape of muscle, how it it attached, is \"defined\" by your genetics. You can train to have bigger pecs, or go down with fat. That way you can make things like that visible, but shape - that is out of control. Go to google type 'pectoralis body building' and see how many different shapes are there. All that chest are great, yet different.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36813", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26728/" ]

[ { "answer_id": 36835, "author": "Sean Duggan", "author_id": 8039, "author_profile": "https://fitness.stackexchange.com/users/8039", "pm_score": 4, "selected": false, "text": "<p>The long and the short of it is that <a href=\"https://breakingmuscle.com/fitness/the-great-injury-debate-is-crossfit-dangerous-we-may-never-know\" rel=\"nofollow noreferrer\">we may never know</a> because Crossfit has no mechanism in place to track injuries in its system. The system is one of affiliates, not franchises, which means any individual location has no obligation to provide a standard set of exercises, and there is no central location for reporting. One Crossfit gym might teach proper safe lifting technique. Another might advocate \"whatever it takes\" and brush spinal injuries under the carpet by claiming they \"just didn't have what it takes\". You might have a teacher with experience in athletic training or you might have a guy who attended the weekend seminar and believes that \"pain is weakness leaving the body\" and that injuries are a sign of weakness that you can't shed.</p>\n\n<p>There have been a few attempts to get more data. One study is <a href=\"http://europepmc.org/abstract/med/24276294\" rel=\"nofollow noreferrer\">\"The nature and prevalence of injury during CrossFit training\"</a> from 2013, which involved sending surveys out to people on Crossfit forums:</p>\n\n<blockquote>\n <p>The purpose of this study was to determine the injury rates and profiles of CrossFit athletes sustained during routine CrossFit training. An online questionnaire was distributed amongst international CrossFit online forums. Data collected included general demographics, training programs, injury profiles and supplement use. A total of 132 responses were collected with 97 (73.5%) having sustained an injury during CrossFit training. A total of 186 injuries were reported with 9 (7.0%) requiring surgical intervention. An injury rate of 3.1 per 1000 hours trained was calculated.</p>\n</blockquote>\n\n<p>Another, <a href=\"http://journals.sagepub.com/doi/abs/10.1177/2325967114531177\" rel=\"nofollow noreferrer\">\"Injury Rate and Patterns Among CrossFit Athletes\"</a>, from 2014, used the same survey method.</p>\n\n<blockquote>\n <p>A total of 486 CrossFit participants completed the survey, and 386 met the inclusion criteria. The overall injury rate was determined to be 19.4% (75/386). Males (53/231) were injured more frequently than females (21/150; P = .03). Across all exercises, injury rates were significantly different (P &lt; .001), with shoulder (21/84), low back (12/84), and knee (11/84) being the most commonly injured overall. The shoulder was most commonly injured in gymnastic movements, and the low back was most commonly injured in power lifting movements. Most participants did not report prior injury (72/89; P &lt; .001) or discomfort in the area (58/88; P &lt; .001). Last, the injury rate was significantly decreased with trainer involvement (P = .028).</p>\n</blockquote>\n\n<p>Ultimately, it seems a lot depends on what gym you attend, how qualified the teacher is (all that is required for certification is a weekend seminar and a fee), how much supervision you get, and how good of a job you do of exercising safely and listening to your body.</p>\n\n<p>I will add the bugaboo of more extreme training methods such as Crossfit, <a href=\"http://library.crossfit.com/free/pdf/38_05_cf_rhabdo.pdf\" rel=\"nofollow noreferrer\">rhabdomyolysis</a>, essentially your muscles self-destructing due to the kidneys finding too many contaminants in the blood from breakdown. This is one of the few conditions that Crossfit acknowledges is a risk with their program, but the official response is somewhat disturbing in that it implies that this is not an actual issue with the program, but rather in participants being weak, or at the least not \"true\" Crossfit athletes.</p>\n\n<blockquote>\n <p>Athletes from conventional training programs have\n found that, relative to CrossFit-trained athletes, a) they\n cannot maintain similarly high workloads, b) they are\n likely to suffer orthopedic trauma trying, and c) they\n develop rhabdo at power output levels that are easily\n maintained by CrossFit regulars, including women, older\n athletes, and children.</p>\n</blockquote>\n\n<p>In fact, many critics of CrossFit have adopted <a href=\"https://www.crossfitfrederick.com/blog/2018/7/4/uncle-rhabdo\" rel=\"nofollow noreferrer\">\"Rhabdo the Clown\"</a> (or \"Uncle Rhabdo\") as an unofficial mascot to replace the other unofficial mascot, \"<a href=\"https://breakingmuscle.com/fitness/why-pukie-the-clown-isn-t-funny\" rel=\"nofollow noreferrer\">Pukie the Clown</a>\", both being examples of unhealthily pushing yourself beyond your limits, but Rhabdo further illustrating that there is a potential for permanent damage from overtraining.</p>\n\n<p><a href=\"https://i.stack.imgur.com/41skwm.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/41skwm.jpg\" alt=\"Rhabdo the Clown\"></a></p>\n" }, { "answer_id": 36836, "author": "amritanshu", "author_id": 27524, "author_profile": "https://fitness.stackexchange.com/users/27524", "pm_score": 2, "selected": false, "text": "<p>Crossfit has a very strenuous exercise regime, certain WODs do require a great deal of supervision. So yes there is a risk of injury but if you have a good trainer and a decent trainer to member ratio then it is a good option.</p>\n\n<p>How do I judge a good coach/trainer? I pay attention to </p>\n\n<ul>\n<li>his/her background has he been injured, what sort of sports he used\nto play. </li>\n<li>Qualifications beyond CrossFit. </li>\n<li>Also see the kind of warmup he is doing, since most of the workouts are very short and high intensity there should be a lot of warmups and stretching before and after.</li>\n</ul>\n\n<p>If you see that happening then you are in good company. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36823", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27515/" ]

[ { "answer_id": 36854, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>Thanks for interesting question. </p>\n\n<p>Sometime ago I was talking with friend, who trained 100 pushups program. Basically you have steps to do 100 pushups. For him problem was to go over 90. He started to run - and that helped. </p>\n\n<p>Not sure what is limiting you, but I'm sure you need to change something in other to deal with it. You can do other exercises, same exercises in different way, or try to work on technic. </p>\n\n<p>From <a href=\"https://fitness.stackexchange.com/questions/36799/why-do-elite-cyclists-seem-to-have-higher-vo2-max-tham-elite-marathon-runners\">this</a> question I've learned that cycling is good for going higher with VO2. So being you I would try it - as different exercise.</p>\n\n<p>Here is <a href=\"https://www.youtube.com/watch?v=qiQLgmmbzNo\" rel=\"nofollow noreferrer\">other video</a> helping people to run faster. That is more about speed, coordination, but I believe that it can be helpful in your case as well. You can put it around your warmup. Also that is about motion patterns which is good for all, no matter how you run.</p>\n" }, { "answer_id": 36858, "author": "guy who's made it to the top", "author_id": 27548, "author_profile": "https://fitness.stackexchange.com/users/27548", "pm_score": 0, "selected": false, "text": "<p>Weightlifting, jumping circuits(2x week minimum) starting with basic exercises to more advanced exercises in progression. Olympic lifting at least 2x week.. try dumbbell cleans, snatches, RDL's, etc.. Also, running is as easy and fast as your mechanics.. simple.. when running, flick the heel to butt, step over (like stepping over tall grass), and put the foot down.. this will keep you on a constant of forward pushing and facilitate natural alignment.. Also, running all out isn't good unless that's like once a month if you're wanting to increase speed. You need to range with beginning of week fastest, middle of week medium speed, and then final part of the week speed endurance ( more tempo, 70-80% effort max).. ranges of effort should always be between 50-85%.. Perceived effort is more effective on everything. At the end of workouts, cool down is most important 15 minutes minimum slow jogging.. it's amazing how this one task will transform you. Also, if you rate your fatigue level below a 7/10 at the end of workouts.. you did too much.. ALWAYS.. it's all about the next day.. each training session should lead a transition into the next.. ALWAYS. And that's that. Enjoy.</p>\n" }, { "answer_id": 37051, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<p>One thing you could try is something called \"aerobic intervals\" or \"slow intervals\". I heard about the strategy below from Tom 'Tinman' Schwartz at The Run Zone (<a href=\"http://www.therunzone.com/viewtopic.php?t=812&amp;p=3303\" rel=\"nofollow noreferrer\">source</a>).</p>\n\n<p>Go run a 200m as fast as you can (do a proper warmup, which probably includes some easy jogging for 5-15 minutes, some dynamics/drills, and some strides or accelerations), and time it.</p>\n\n<p>Add 50% to that time (so, if you ran a 26, add 13 seconds, which gives 39 seconds).</p>\n\n<p>Then, every week or two, do intervals of 200 meters with a 200 meter easy jog in between. Start with a few, then add a couple every week. For example, in week 1 you might do 4x200 with 200 jog, in week 2 6x200 with 200 jog, week 3 8x200 with 200 jog, week 4 10x200, then 12x200, 14x200, etc. It's probably not wise to do more than 20x200, though it depends on your fitness. Listen to your body and don't overdo it. Also, run at the right pace!</p>\n\n<p>This will do several things to your body, but one thing is that it will improve your stroke volume, which is an important part of improving your running. Cardiac output is a measure of how fast your heart pumps blood, and it can be calculated by multiplying stroke volume (how much blood is in one beat) and heart rate (how many times your heart beats per unit time). When you do these intervals, your heart rate rises during the fast 200. Then, during the easy jog 200, your heart rate slows down faster than your blood flow slows down. This means an excess of blood is filling the chambers in your heart, which causes a little bit of a stretch. Do the intervals enough, and your stroke volume should increase, which should give you a performance improvement.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36824", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18339/" ]

[ { "answer_id": 36854, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>Thanks for interesting question. </p>\n\n<p>Sometime ago I was talking with friend, who trained 100 pushups program. Basically you have steps to do 100 pushups. For him problem was to go over 90. He started to run - and that helped. </p>\n\n<p>Not sure what is limiting you, but I'm sure you need to change something in other to deal with it. You can do other exercises, same exercises in different way, or try to work on technic. </p>\n\n<p>From <a href=\"https://fitness.stackexchange.com/questions/36799/why-do-elite-cyclists-seem-to-have-higher-vo2-max-tham-elite-marathon-runners\">this</a> question I've learned that cycling is good for going higher with VO2. So being you I would try it - as different exercise.</p>\n\n<p>Here is <a href=\"https://www.youtube.com/watch?v=qiQLgmmbzNo\" rel=\"nofollow noreferrer\">other video</a> helping people to run faster. That is more about speed, coordination, but I believe that it can be helpful in your case as well. You can put it around your warmup. Also that is about motion patterns which is good for all, no matter how you run.</p>\n" }, { "answer_id": 36858, "author": "guy who's made it to the top", "author_id": 27548, "author_profile": "https://fitness.stackexchange.com/users/27548", "pm_score": 0, "selected": false, "text": "<p>Weightlifting, jumping circuits(2x week minimum) starting with basic exercises to more advanced exercises in progression. Olympic lifting at least 2x week.. try dumbbell cleans, snatches, RDL's, etc.. Also, running is as easy and fast as your mechanics.. simple.. when running, flick the heel to butt, step over (like stepping over tall grass), and put the foot down.. this will keep you on a constant of forward pushing and facilitate natural alignment.. Also, running all out isn't good unless that's like once a month if you're wanting to increase speed. You need to range with beginning of week fastest, middle of week medium speed, and then final part of the week speed endurance ( more tempo, 70-80% effort max).. ranges of effort should always be between 50-85%.. Perceived effort is more effective on everything. At the end of workouts, cool down is most important 15 minutes minimum slow jogging.. it's amazing how this one task will transform you. Also, if you rate your fatigue level below a 7/10 at the end of workouts.. you did too much.. ALWAYS.. it's all about the next day.. each training session should lead a transition into the next.. ALWAYS. And that's that. Enjoy.</p>\n" }, { "answer_id": 37051, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<p>One thing you could try is something called \"aerobic intervals\" or \"slow intervals\". I heard about the strategy below from Tom 'Tinman' Schwartz at The Run Zone (<a href=\"http://www.therunzone.com/viewtopic.php?t=812&amp;p=3303\" rel=\"nofollow noreferrer\">source</a>).</p>\n\n<p>Go run a 200m as fast as you can (do a proper warmup, which probably includes some easy jogging for 5-15 minutes, some dynamics/drills, and some strides or accelerations), and time it.</p>\n\n<p>Add 50% to that time (so, if you ran a 26, add 13 seconds, which gives 39 seconds).</p>\n\n<p>Then, every week or two, do intervals of 200 meters with a 200 meter easy jog in between. Start with a few, then add a couple every week. For example, in week 1 you might do 4x200 with 200 jog, in week 2 6x200 with 200 jog, week 3 8x200 with 200 jog, week 4 10x200, then 12x200, 14x200, etc. It's probably not wise to do more than 20x200, though it depends on your fitness. Listen to your body and don't overdo it. Also, run at the right pace!</p>\n\n<p>This will do several things to your body, but one thing is that it will improve your stroke volume, which is an important part of improving your running. Cardiac output is a measure of how fast your heart pumps blood, and it can be calculated by multiplying stroke volume (how much blood is in one beat) and heart rate (how many times your heart beats per unit time). When you do these intervals, your heart rate rises during the fast 200. Then, during the easy jog 200, your heart rate slows down faster than your blood flow slows down. This means an excess of blood is filling the chambers in your heart, which causes a little bit of a stretch. Do the intervals enough, and your stroke volume should increase, which should give you a performance improvement.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36826", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26804/" ]

[ { "answer_id": 36846, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<p>First, understand that growth occurs during the eccentric phase of an exercise. This is simply when your muscle is contracting while lengthening <em>(so the load is greater than your muscles contraction force).</em></p>\n\n<hr>\n\n<p>Research also supports this. While looking at the effects of eccentric exercise on muscle growth it was found that:</p>\n\n<blockquote>\n <p><em>Eccentric training performed at high intensities was shown to be more\n effective in promoting increases in muscle mass measured as muscle\n girth... eccentric exercise also resulted in the greatest\n muscle cross-sectional area increases</em></p>\n</blockquote>\n\n<p>So this makes sense, if you're trying to lift something heavier than the force your muscle can produce - it has to adapt or grow to meet the imposed demands.</p>\n\n<hr>\n\n<h2>Bicep Overload Example</h2>\n\n<p>This is the best exercise I've found. End your \"bicep\" day with the following:</p>\n\n<ul>\n<li>Bring an adjustable bench over to the pull-up bar <em>(your using this\nto kick yourself back to the top after you reach the bottom)</em></li>\n<li>Using an <strong>underhand</strong> grip, kick off the bench or jump up and Start with your chin at the top of the bar</li>\n<li>Resist your body weight from pulling you down <em>(but it will slowly)</em></li>\n<li>Right before you get to the ground kick off the bench to go back to\nthe starting position and repeat. <em>(Note you're kicking to get yourself backup not doing an actual chin-up)</em> </li>\n</ul>\n\n<hr>\n\n<ul>\n<li>Do this 5 times hold as long as you can - rest 30 sec - 1 min between\nsets. Essentially you're attempting to \"curl\" your body weight.</li>\n<li>This forces you to maximally contract your elbow (biceps) as your being lowered to the floor by gravity.</li>\n</ul>\n\n<hr>\n\n<p><em>Source:</em>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/18981046\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/18981046</a></p>\n" }, { "answer_id": 36872, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>Do one exercise. Every training. 3 series - first warmup, next two as main training. Main series should take 8-12 reps. Weight should be set, to end main set, and not be able to do any more exercises. I would choose - <a href=\"https://www.shapefit.com/exercise-guides/biceps-exercises-overhead-cable-curls.html\" rel=\"nofollow noreferrer\">overhead cable curls</a>. Other option is <a href=\"http://bodybuilding-wizard.com/standing-one-arm-cable-curl/\" rel=\"nofollow noreferrer\">cable curls</a>. Doing till fall can be problematic, a specially if you are quite new to the training. Concentrate on technique, fall means that you can't do next rep keeping all things right. Use mirror to track if your body is waving. That are isolated exercises, so your body must be still. Usually elbows should also be still, for overhead curls you can move them a bit up at last part of exercise.</p>\n\n<p>Other point is that if you train problematic group... do train, and eat carbs just after the training. Most people eat enough proteins, so you don't need to eat them. If you can't eat carbs just after - an hour later is also OK. </p>\n\n<p>Do that for one month - then we can talk about results.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36837", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26804/" ]

[ { "answer_id": 36842, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p>I'd highly recommend seeing a local Physical Therapist. A full evaluation is required to properly diagnosis and plan a corrective exercise regimen based on your unique situation. I've included information below that provides an overview of typical patterns seen that are similar to what you're describing.</p>\n<hr />\n<p><a href=\"https://i.stack.imgur.com/Dttd5.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/Dttd5.jpg\" alt=\"enter image description here\" /></a></p>\n<h2>Postural and Neuromuscular Dysfunctions</h2>\n<p>When evaluating postural distortional patterns, opposing muscle groups at a joint were classically described as being tight and weak. The assumption was that tight muscles were strong and weak muscles were loose, so the imbalance of bony posture at a joint was described as being caused by strong/tight muscles on one side of the joint overpowering weak/loose muscles on the other side. It is now understood this description does not fully and accurately describe the state of the relationship of these muscles groups to neuro-myo-fascio-skeletal posture and function.</p>\n<h3>Tight vs Weak Musculature</h3>\n<p>Current wisdom favors the use of the terms overly facilitated and overly inhibited muscles. These terms incorporate the role of the nervous system (NS) in recruiting musculature to contract for postural patterns. Overly facilitated muscles are excessively favored by the NS to contract; and overly inhibited muscles are under recruited by the NS to contract. The facilitated muscles end up overly concentrically contracted and short; and the inhibited muscles are overpowered by the facilitated muscles and end up being pulled long. This results in the imbalanced pull across a joint and the resultant altered posture.</p>\n<h3>Neuromuscular System Contributions</h3>\n<p>Certainly, the overly facilitated muscles can be described as tight. But it is not accurate to describe the inhibited muscles as loose. Ironically, because of the constant pull by the overly facilitated musculature, the overly inhibited musculature must increase its tone in an attempt to counter the overly facilitated musculature, and ends up being, in a sense, overly facilitated itself and tight as well. Hence we have two opposing muscle groups, the “facilitated” muscles tight and short, in other words locked short; and the “inhibited” muscles tight and long, in other words locked long.</p>\n<p>And because the length-tension relationship of muscle strength demonstrates that a muscle is strongest at resting length, and weaker when it is longer or shorter; we can say that both groups of muscles across the joint are overly weak. The inhibited musculature might be relatively weaker than the facilitated musculature, but in reality, both groups are weak. Effectively we have tight and weak musculature on both sides of the joint. A classic example of this would be the anterior pectoral musculature (locked short; tight and weak) and the posterior shoulder girdle retractor and thoracic spinal extensor musculature (locked long, tight and weak).</p>\n<h2>Common Treatments</h2>\n<p>Just to give you an idea how these types of dysfunctions are commonly treated. Please follow your physical therapists plan, based on your eval.</p>\n<ul>\n<li>Soft tissue manipulation (massage)</li>\n<li>Static stretching</li>\n<li>Dynamic stretching</li>\n<li>Proprioceptive Neuromuscular Facilitation (PNF)</li>\n</ul>\n<hr />\n<p><em><strong>Sources</strong></em> <br>\n<em>Clinical Orthopedic Manual Therapy (by Dr. Joe Muscolino)</em> <br>\n<a href=\"https://learnmuscles.com/\" rel=\"nofollow noreferrer\">https://learnmuscles.com/</a></p>\n" }, { "answer_id": 36849, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>Have you had any accident? Like falling on your right side / right hip? Or maybe you tend to sit on your foot. In both cases your hips / pelvis is not leveled, and that causes problems you've described. Best is to find out therapist. Mean while you can check <a href=\"https://www.youtube.com/watch?v=INBY84sqrR0\" rel=\"nofollow noreferrer\">this</a>, and <a href=\"https://www.youtube.com/watch?v=Js5xg9o78Jw\" rel=\"nofollow noreferrer\">that</a> videos. The exercise is very simple exercise you can try, and check if that is the case. Problem can be caused by pelvic tilt. Which means that it is shifted forward or backward. <a href=\"https://www.youtube.com/watch?v=3FDRc8888Ek\" rel=\"nofollow noreferrer\">Here</a> is other video, describing this problem. That tilt has influence on spine, and upper body. That is why I think that in your case problem is with side shift. What else it can be - watch your legs, when you are walking / running. Are feet putted the same? Problems with pelvic can be caused by feet. For that treatment isn't very complicated. As you could see - exercises are pretty simple, but <strong>you need to know what to do.</strong> Therapist is good choice. At least 2-3 visits, to guide you. After that a visit every year, or maybe twice per year - just to catch problems sooner, before you have pain. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36841", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27531/" ]

[ { "answer_id": 36851, "author": "Chuck", "author_id": 26631, "author_profile": "https://fitness.stackexchange.com/users/26631", "pm_score": 2, "selected": true, "text": "<p>As \"JohnP\" commented, there's no perfect fit answer.</p>\n\n<p>I will however mention that there are some that are generally known to cause nausea, heartburn, gas or other \"gastro\" related discomforts during a workout if ingested beforehand.</p>\n\n<p><strong>Foods With:</strong></p>\n\n<ul>\n<li>high fiber</li>\n<li>high amount of fats</li>\n<li>legumes</li>\n<li>lots of spice (like Mexican or Indian food)</li>\n</ul>\n" }, { "answer_id": 36913, "author": "Jermal Smith", "author_id": 27624, "author_profile": "https://fitness.stackexchange.com/users/27624", "pm_score": 0, "selected": false, "text": "<p>For \"me\" its not eating a few hours before I go workout. I teen to go hard in the gym these days and I notice, if there is food in me I feel 'ick' ... </p>\n\n<p>What time of day do you eat vs going to gym?</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36844", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27426/" ]

[ { "answer_id": 36891, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 3, "selected": false, "text": "<blockquote>\n <p>I have read lots of articles but its hard to find an optimal answer for this question</p>\n</blockquote>\n\n<p>It's hard to find an optimal answer, because it's no an optimal question. There is no clear cut right-or-wrong answer to this question, because the effect of a full-body workout, or a split workout, depends entirely on you, your body, your discipline, your habits, your diet, your sleeping patterns, and the list goes on.</p>\n\n<blockquote>\n <p>Goal is to get that single digit body fat %.</p>\n</blockquote>\n\n<p>That's not really something that happens in a gym. This happens in the kitchen. No matter how good your workout is, or how often you do it, you will <em>never</em> drop your bodyfat percentage if you don't get your diet in order.</p>\n\n<p>How you work out will only help to make sure your body transitions well. It will have virtually no effect on your bodyfat.</p>\n\n<blockquote>\n <p>I have a desk job so I could go for 3-4 days</p>\n</blockquote>\n\n<p>If you're a complete beginner, I'd recommend 2-3 days to start with. And a full body workout is fine. Do the big compound lifts, rest for 1-2 days, and come back to it.</p>\n\n<p>If you do a full body workout for 4 days per week, you may start to feel perpetually fatigued after a month or two. Especially if you're going to take bodyfat and dietting seriously.</p>\n\n<blockquote>\n <p>I got some advices that I should start with the full body for strength(feel good) and then go for specific parts for hypertrophy(look good)</p>\n</blockquote>\n\n<p>For most people, it will take at least a year before you see any real progress. Working out is something we do for the benefit of our distant future selves. It's not like you're going to start working out, and in 2 months, you have a chiseled physique. If it were easy and/or quick, everyone would have it.</p>\n" }, { "answer_id": 36893, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 2, "selected": false, "text": "<p>There are general rules that works for all of us. For instance if you spend more calories then you take - weight will go down. I know that is not the most expected answer, but diet gives best results if you wish to loose weight. </p>\n\n<p>Loosing weight is a bit tricky. Usually one would like to loose fat, not muscles. Without training, muscles will get smaller. Body is opportunistic - if muscles are not needed, and they cost energy - answer is easy. At least from that perspective. So even if diet is key here, training is highly needed. </p>\n\n<p>If you ask this question, I expect you are training for not too long, or even starting. In that case, I would use fullbody training. First - schedule is not that tight. Skipping particular day does not ruin Full body training means lower weight, so less chance of serious injury. Still you need to do things right, but crossfit shows that some people can deal without it. </p>\n\n<p>I would even start with body weight exercises, core, stabilization. Later I would include some stretching to be sure that you are not loosing motion range during exercises. At least that is what personal trainers do with their clients at my gym.</p>\n\n<p>Split workout brings high weights, or at least high load. That is also good. Squat, deadlift with high weights gives your testosterone boost. But that requires technique. That is long run, plan your training in years, and have it as a habit, with some milestones, not just 2-6 months shoot - to have better shape during summer, or something like that.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36890", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27416/" ]

[ { "answer_id": 36898, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>It's very normal that a girl of only 90lbs will have trouble picking up the bar since it's 45lbs, which is half your bodyweight. Anyone would have issues picking up half their bodyweight when they just start out lifting.</p>\n\n<p>You can absolutely become stronger and gain weight if this is your goal, you'll need a few things in order to get there:</p>\n\n<p><strong>Consistency:</strong> This point can't be over stressed. Being consistent in the things I'm about to list will be the key factor.</p>\n\n<p><strong>The right mindset:</strong> Don't think this is going to happen over night. Make a plan for atleast 6 to 12 months, this is a sport of patience. This will help in having realistic expectations.</p>\n\n<p><strong>Diet:</strong> Having a healthy diet is going to be one of the most important things here. Your body will need fuel to grow and become stronger therefore eating enough and eating healthy is very important.</p>\n\n<p><strong>Working out:</strong> Start out with weights you can handle and do all exercises with proper form. Mastering the basics with smaller weights will create a proper foundation for you to strive from when you become stronger. Going heavier just because you want to live heavy weight will only hurt your progress in the long run.</p>\n\n<p>If this means only doing bodyweight squats at first, this is fine! Loads of people can't even do 10 bodyweight squats so if you can even do this, it will help you work towards doing squats with added weight.</p>\n\n<hr>\n\n<p>The only thing I can't answer right now is the back pain issue, where does it hurt? Does the bar simply hurt on top of your shoulders? Or did you feel pain in your lower back?</p>\n\n<p>I hope this helps, let me know!</p>\n" }, { "answer_id": 36899, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>Welcome! </p>\n\n<p>Start with your body weight exercises. Lady push ups, then normal push ups. Forward/backward lunges, for legs. Keep back straight, do not bend it forward, and do not move front knee off toes. Maybe two small dumbbells in your hands just to have better posture. If that sounds complicated - ask for help - one hour per week with personal trainer can help a lot. Plank is other exercise I would propose. Try to start with something called full body workout. That mean - every time all muscles are trained. Put 'Full body sample workout for girl\" into google. For me <a href=\"https://www.bodybuilding.com/content/womens-strength-training-guide.html\" rel=\"nofollow noreferrer\">that</a> was one of the first results. Read, try if it works for you. If not - just ask another question. WE will be more then happy to answer.</p>\n\n<p>There are two main points, or tips here. Changing body is long process, it takes months to have results. You are young, so it can faster, but still - all is about small steps. Every week worked counts, and next January, someone else will start. And then you will see how much you have done. Next tip - it is quite easy to get injured. Thats why I'm insisting on small steps. Watch your body, if something is painful - understand why, and what to do with it. Trainer can help, but at the end it is you, and your body, so be sure you understand each other. ;) </p>\n\n<p>I assume that your back pain is in the place where bar was... if so then you can roll towel over the bar. There are foams to put on the bar as well. You body was not prepared for that, tissues got squeezed, so there is pain, perhaps bruises as well. With time, it will be better, after 2-3 months you will do it without a problem. Squat is complex exercise, so I would advise to ask trainer, or someone to watch, and tell you if everything is OK. Trainers are there, so you can talk with them. From time to time, they can look and give you a hint. If that is too often, or that person see much work - paid training will be proposed. </p>\n\n<p>To select best trainer - talk with some of them, talk with other people at the gym - if you like trainer, and other people says his is known to be good. At least that is not random choice.</p>\n" }, { "answer_id": 36910, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 1, "selected": false, "text": "<p>I'd really advocate for sticking with the right lifts and getting the form dialed in: the weight amount really doesn't matter other than convenience of being able to walk up the 45lb olympic bar and use it or more. </p>\n\n<p>So here's what I'd star with:</p>\n\n<ul>\n<li><p><a href=\"http://www.exrx.net/WeightExercises/GluteusMaximus/DBFrontSquat.html\" rel=\"nofollow noreferrer\">Goblet squats</a>. You can use kettlebells or dumbells, and that way you can start with as much weight as is comfortable for you and dial in your form. Once you can have 20lb dumbells in each hand you're ready to move on over to the olympic bar.</p></li>\n<li><p>Start looking into <a href=\"https://fitness.stackexchange.com/a/24596/7091\">proven strength training programs</a> and emulate those lifts as best you can. Goblet squats until barbell back squats, <a href=\"http://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html\" rel=\"nofollow noreferrer\">dumbbell presses</a> until barbell overhead press, and <a href=\"http://www.exrx.net/WeightExercises/GluteusMaximus/DBSingleLegStiffLegDeadlift.html\" rel=\"nofollow noreferrer\">single stiff leg deadlifts</a> until you can tackle the full bar. And then with the full bar, put it up on risers (boxes maybe, get creative) so that the bar is at a height that's ~9\" off the ground.</p></li>\n</ul>\n\n<p>There's nothing fundamentally different about strength training between men and women, most of it just revolves around some techniques in the beginning until you're able to handle the full bar. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36897", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27599/" ]

[ { "answer_id": 37262, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p>Fitness is a marathon not a sprint. Honestly your plan sounds perfect. Feel things out and increase as you feel ready.</p>\n\n<p><em>Why rush anything?</em> <strong>Listen to your body and stick with your plan -- it's a good one.</strong></p>\n" }, { "answer_id": 37538, "author": "Brian Mains", "author_id": 28286, "author_profile": "https://fitness.stackexchange.com/users/28286", "pm_score": 1, "selected": false, "text": "<p>I don't think there is anything wrong with choosing to go less weight, and potentially then add more reps. And then you could set your workout routine to factor in a progressive overload of the weight in your sets as the weeks go on...</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36902", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/20149/" ]

[ { "answer_id": 36907, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": false, "text": "<p>In general I think all the colorful drinks are about marketing. The supplement industry has done a good job of convincing people that products are required pretty much 24/7. A pre-workout before you hit the gym, an intra-workout tagging along with you in the gym, a post-workout so you don't miss out on this mad gainz, supplements throughout the day to the tune of BCAA's and L-glutamine, and then of course casein while you sleep or you again miss out on the previously mentioned gainz.</p>\n\n<p>The science to back most of that up is generally disproven but somethings are actually studied and real.</p>\n\n<p>In broad strokes, I would prioritize in this way:</p>\n\n<ul>\n<li><p>Follow an <a href=\"https://fitness.stackexchange.com/a/24596/7091\">effective strength training program</a>. This is the 800lb gorilla in the discussion and if you don't do this one everything else is moot. They are designed to do exactly what you're talking about: progressively increase your strength.</p></li>\n<li><p>Stick with a high-ish protein diet. I wrote up <a href=\"https://fitness.stackexchange.com/questions/36520/protein-supplement-recommendation-based-on-diet/36539#36539\">an answer a couple of weeks ago that can address your protein needs</a> in particular. </p></li>\n<li><p>Consider <a href=\"https://examine.com/supplements/creatine/\" rel=\"noreferrer\">creatine</a>. Most people respond very well. It's cheap, extensively studied, and regarded as safe. It's not magic beans but in general you can expect to get maybe an extra 5%-10% of your lifting capacity. Put in context, that's a 210lb-220lb vs 200lb squat. Over months and years that can really add up.</p></li>\n</ul>\n\n<p>For my own health and what I'd recommend to others is to consume a balanced diet high in lean proteins, high in good-quality fats (think olive oil, not bacon), lower in carbohydrates, and near zero in refined flours/sugars. Go heavy on veggies in particular. Protein supplementation will probably need to occur, so consider <a href=\"https://fitness.stackexchange.com/a/36539/7091\">whey minus the artificial sweeteners</a>. </p>\n\n<p>The value of a comprehensive diet and effective strength program will be orders of magnitude more than what you can buy in a jug. Eventually you'll be smiling (on the inside, only) at the colorful blender bottles as you absolutely crush your target lift numbers. </p>\n" }, { "answer_id": 36909, "author": "stefs", "author_id": 27615, "author_profile": "https://fitness.stackexchange.com/users/27615", "pm_score": 2, "selected": false, "text": "<p>BMI is not well applicable to athletes. impedance scales are close to useless, except <em>maybe</em> if you take samples over a long period and then use averages.</p>\n\n<hr>\n\n<p>the effects of creatine are described here: <a href=\"https://examine.com/supplements/creatine/\" rel=\"nofollow noreferrer\">https://examine.com/supplements/creatine/</a> - on the same site you can also find information about BCAAs.</p>\n\n<p>that said, creatine is cheap, safe and effective: you'll see increased strength. the water retention will lead to minor water weight gain though (which would vanish a few days after discontinuing creatine).</p>\n\n<blockquote>\n <p>The water retention usually seen with higher loading doses can exceed five pounds (more than two kilograms). Lower doses may cause less water retention. While water mass is not muscle mass (though both count as lean mass), prolonged creatine supplementation results in an increased rate of muscle growth.</p>\n</blockquote>\n\n<p>in my experience the additional water will make your muscles look slightly bigger and fuller.</p>\n\n<hr>\n\n<p>for getting stronger: as you're plateauing it may be time to change your lifting program. you didn't mention which one you're on and i suspect you don't have one and just lift whatever catches your eye.</p>\n\n<p>in that case chose a program, stick to it and strength will come.</p>\n\n<p><em>DO NOT DESIGN YOUR OWN PROGRAM!</em></p>\n\n<p>if you do follow a program aimed at beginners (i.e. a linear progression without periodization) you might want to switch to an intermediate program.</p>\n\n<hr>\n\n<p>for shedding weight look at your dietary habits. ideally you'd reduce your daily calorie intake to a level slightly below your TDEE (total daily energy expenditure) while keeping up training as much as possible. if you're not a beginner a caloric deficit usually leads to strength loss which you want to minimize, but in certain cases you can retain or even gain muscle mass on careful cuts.</p>\n\n<p>there are TDEE calculators online that might give you a rough idea about what your caloric requirement could be.</p>\n\n<p>also try to sleep enough. sleep deprivation blocks leptin production, a hormone that inhibits the feeling of hunger.</p>\n\n<p><strong>personal anecdote</strong></p>\n\n<p>an easy weight loss shortcuts for a strength athlete like would be:</p>\n\n<ul>\n<li><p>cut out all calorie containing drinks for your diet. drink water, black coffee (no sugar), tea, end of discussion. even \"healthy\" fruit juices or sport drinks often contain a ton of calories, mostly in the form of sugar. if you're drinking lots of sugary sodas this alone could bring you under your TDEE.</p></li>\n<li><p>if you cook your own meals, don't add sugar (fresh fruits are okay though, but no smoothies/blended).</p></li>\n</ul>\n\n<p>adhering to those two principles it's almost impossible for me to gain weight, even though i eat cheat meals once or twice a week.</p>\n\n<hr>\n\n<p>as for the colourful drinks: creatine works and you might want to add protein from protein powder in the form of shakes if you don't get enough from your diet. </p>\n\n<p>while it can't be ruled out that other workout drinks might have beneficial effects, they're usually not worth the price and <em>might</em> contain enough sugar to sabotage weight loss efforts.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36906", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/3464/" ]

[ { "answer_id": 36921, "author": "user27630", "author_id": 27630, "author_profile": "https://fitness.stackexchange.com/users/27630", "pm_score": 0, "selected": false, "text": "<p>Increased flexibility of muscles after performing some physical activity is a common thing. By massaging an area of your body you tend to increase blood circulation to that area, which makes the muscles supple and flexible. \nPerforming stretching would probably be more beneficial for you before rather than after a massage. Whenever you start your day, performing light stretching exercises of the thigh muscles and you will see a difference in the flexibility. There are some great YouTube videos for stretching exercises.\nGood luck!!</p>\n" }, { "answer_id": 36922, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>I'm trying to build flexibility, and found that neural system plays significant role. After stretching / mobility sessions I'm doing some simple exercises to be sure that my body is aware about new possibilities. That is not prefect, since that \"next morning degradation\" still happens, but is limited. Have you tried PNF (proprioceptive neuromuscular facilitation)? </p>\n" }, { "answer_id": 37148, "author": "BKE", "author_id": 5752, "author_profile": "https://fitness.stackexchange.com/users/5752", "pm_score": 1, "selected": false, "text": "<p>It does not really matter, as long as you are properly warmed up before stretching. Never stretch a cold muscle! Massage increases blood flow, but you can also warm up your muscles yourself.</p>\n\n<blockquote>\n <p>For a general fitness program, the American College of Sports Medicine recommends static stretching for most individuals that is preceded by an active warm-up, at least 2 to 3 days per week. <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/\" rel=\"nofollow noreferrer\">(1)</a></p>\n</blockquote>\n\n<p>Temporary, short term increase in flexibility is typical after massage or warm-up. Also, people are generally less flexible in the morning than later in the day. However, these short-term changes do not seem to make a difference in the long term:</p>\n\n<blockquote>\n <p>Those who stretched in the evening did not have greater gains in ROM following a six week stretching protocol than those who stretched in the morning group. <a href=\"https://academicworks.cuny.edu/cgi/viewcontent.cgi?article=1653&amp;context=gc_etds\" rel=\"nofollow noreferrer\">(2)</a></p>\n</blockquote>\n\n<p>For long term flexibility gains, what matters is consistency and good form. It does not matter, whether you feel relatively tighter or more flexible during the stretching sessions. On average, your flexibility will increase in the same way in absolute terms.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36918", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27628/" ]

[ { "answer_id": 36933, "author": "Chuck", "author_id": 26631, "author_profile": "https://fitness.stackexchange.com/users/26631", "pm_score": 3, "selected": false, "text": "<h3>Don't underestimate calisthenics.</h3>\n<p>Find an intense body-weight training program and keep up with the right nutrition.</p>\n<p>It's entirely likely you'll even gain muscle as it sounds like it will be an entirely new form of training for you.</p>\n<p>(paid program: Athlean Xero</p>\n<p>find tons of free routines and ideas by &quot;youtubing&quot;:</p>\n<p>calisthenics/body-weight programs)</p>\n<p>If you've got exams coming up don't drop your exercise. It'll help keep you energized and positive to rock those tests.</p>\n<h3>Edit</h3>\n<p>Another good resource for calisthenics - Mark Lauren, You are your own gym.</p>\n" }, { "answer_id": 36936, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>I sometimes have to spend months away from a gym, and you will lose muscle mass and strength if you were training with heavy weights: there's no way around it. Your body adapts to the challenge and if there's not as much resistance then it doesn't need to keep all that expensive muscle tissue alive. </p>\n\n<p>But you <em>can</em> mitigate the loss and you can make it so that when you get back to a gym you're not starting from zero. Even just keeping the discipline and routine locked in is critical.</p>\n\n<ul>\n<li>Eat protein, and don't let your diet suffer.</li>\n<li>Get a set of <a href=\"https://fitness.stackexchange.com/a/20860/7091\">rings</a>, and if you can a 53lb kettlebell. Armed with those you can do lunges, pullups, snatches, suitcase deadlifts, dips, swings, and presses. That an an <a href=\"https://fitness.stackexchange.com/a/36466/7091\">ab wheel</a> can fit in a milk crate, can all be had for under $100 USD (in 2018) brand new and will last decades.</li>\n</ul>\n\n<p>It's also a great opportunity to focus on things like <a href=\"https://en.wikipedia.org/wiki/Plyometrics\" rel=\"nofollow noreferrer\">plyometrics</a> and <a href=\"http://www.exrx.net/WeightExercises/Quadriceps/BWSingleLegSquat.html\" rel=\"nofollow noreferrer\">pistol squats</a>. A lot of single leg stuff tends to not happen in a gym but you can use your gym-less time to work on mobility and strength on both sides of your body.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36924", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27636/" ]

[ { "answer_id": 36944, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 4, "selected": true, "text": "<p>First, love this statement. It's dead on, simple yet so few seem to understand the importance of putting on muscle mass to lose weight.</p>\n\n<blockquote>\n <p><em>\"more muscle mass = more passive calories consumed\"</em></p>\n</blockquote>\n\n<p>Not sure what type of split you're on but unless you have a leg day, no.</p>\n\n<hr>\n\n<p><strong>Why?</strong></p>\n\n<ul>\n<li>Just like taking an NSAID after lifting <em>(Ibuprofen, Alive, Excedrin etc.)</em> impedes the inflammatory response - <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/19713429\" rel=\"noreferrer\">specifically training too soon after the normal spike in satellite cells that is seen during muscle repair / growth</a>. </li>\n<li><strong><em>Lifting too soon essentially is like picking a healing scab, you haven't given your body enough time to \"do it's job\" i.e. heal which is what leads to increased muscle mass.</em></strong></li>\n</ul>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/15297119\" rel=\"noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/15297119</a><br>\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/6392811\" rel=\"noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/6392811</a></p>\n\n<blockquote>\n <p>Athletes who must train on a daily basis should be encouraged to\n reduce the intensity and duration of exercise for 1-2 days following\n intense DOMS-inducing exercise. Alternatively, exercises targeting\n less affected body parts should be encouraged in order to allow the\n most affected muscle groups to recover. <br><br>Eccentric exercises or novel\n activities should be introduced progressively over a period of 1 or 2\n weeks at the beginning of, or during, the sporting season in order to\n reduce the level of physical impairment and/or training disruption.</p>\n</blockquote>\n\n<p><strong><em><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/12617692\" rel=\"noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/12617692</a></em></strong></p>\n\n<ul>\n<li>As you know putting on muscle isn't a sprint it's a lifelong journey.\nLet your body become re-acclimated to lifting. </li>\n</ul>\n" }, { "answer_id": 36946, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 2, "selected": false, "text": "<p>Soreness you can work through isn't so bad and in general people training all the time will have a bit of soreness here and there that they're okay with.</p>\n\n<p>The problem with soreness is that on the upper end of the pain scale it can cause you to not move in the right ways. If you're squatting with really sore <a href=\"https://en.wikipedia.org/wiki/Adductor_muscles_of_the_hip\" rel=\"nofollow noreferrer\">hip adductors (groin muscles)</a> , as an example, that can cause you to not go deep enough and lean too far forward. That in turn can cause excessive loads on your lumbar spine.</p>\n\n<p><a href=\"https://fitness.stackexchange.com/a/19157/7091\">DOMS</a> really has nothing to do with how hard you're training and it's a poor indicator of intensity, progress, or recovery. The biggest issue for me is really just that pain can cause you to favor certain movements which might not be the one you're supposed to do which can in turn lead to real injuries.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36937", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/19244/" ]

[ { "answer_id": 36942, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 2, "selected": false, "text": "<p>There are a large number of programs out there aimed at beginners, written by well regarded coaches and trainers, which will give you a decent weight (strength) training program as well as options for cardio.</p>\n\n<p>When you find one you want to try, stick with it. Don't chop and change. Too many beginners change programs every week. Pick one and stick to it.</p>\n\n<p>Something like the New Rules of Lifting series by Alwyn Cosgrove and Lou Schuler would be perfect.</p>\n" }, { "answer_id": 36950, "author": "eych", "author_id": 75, "author_profile": "https://fitness.stackexchange.com/users/75", "pm_score": 3, "selected": true, "text": "<p>I'd say go 3 days per week (e.g. M, W, F) of 60min weights. You can do cardio on Tues and Thurs, but not too hard, just light cardio. You need to give your muscles time to recover and build. </p>\n\n<p>Don't worry about the fat. Think of it as an energy store as you are lifting. It will be used up by the muscle you are putting on (as long as your diet is clean, of course).</p>\n" }, { "answer_id": 36965, "author": "Mark Knight", "author_id": 27683, "author_profile": "https://fitness.stackexchange.com/users/27683", "pm_score": 1, "selected": false, "text": "<p>You can't just eat less calories than you need and put on muscle. Thats not how it works. </p>\n\n<p>If you're a beginner and fairly slim, as your description, the more muscle mass you put on the less you body fat percentage will be, as there will be more muscle and you'll be burning energy too. </p>\n\n<p>You can't cut and bulk at the same time, but you can bulk clean. </p>\n\n<p>More than 30 mins of cardio may not be beneficial if you're trying to add mass. All depends on what you're going for.</p>\n\n<p>You also need to be aware of macronutrients ie, protein, carbs and fat. Just munching down calories is a haphazard way to do it, its not as complicated as it sounds. Theres always a bit of experimentation. </p>\n\n<p><a href=\"http://www.calculator.net/calorie-calculator.html\" rel=\"nofollow noreferrer\">http://www.calculator.net/calorie-calculator.html</a></p>\n\n<p>Start here ^</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36940", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26052/" ]

[ { "answer_id": 36953, "author": "user27630", "author_id": 27630, "author_profile": "https://fitness.stackexchange.com/users/27630", "pm_score": 2, "selected": false, "text": "<p>Your workout goals are good and I think you can easily pursue them if you give around 45 minutes to an hour daily. Being a doctor I would advise you to consult with an orthopedician or a physical therapist before doing any leg workout, considering your meniscus issue. For upper body, the workout you are doing right now seems perfect though. You could also try doing kettle workout, and floor exercises for your upper body. But do train with a certified trainer only, to avoid any workout injuries. </p>\n" }, { "answer_id": 36955, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 3, "selected": true, "text": "<p>Please consider <a href=\"https://startingstrength.com/get-started\" rel=\"nofollow noreferrer\">the Starting Strength Program</a>, which aligns well with your goals of strengthening your posterior chain and maximizing training-time efficiency:</p>\n\n<blockquote>\n <p>The Starting Strength Program is the best program for a Novice to develop the strength that will serve as the basis for all future training as well as increase performance in life and sports.</p>\n</blockquote>\n\n<p>The initial Starting Strength Novice Program alternates the two following schemes across workout sessions separated by 48 to 72 hours:</p>\n\n<ul>\n<li><p><strong>Workout A</strong></p>\n\n<ul>\n<li>Squat 3x5</li>\n<li>Press 3x5</li>\n<li>Deadlift 1x5</li>\n</ul></li>\n<li><p><strong>Workout B</strong></p>\n\n<ul>\n<li>Squat 3x5</li>\n<li>Bench Press 3x5</li>\n<li>Deadlift 1x5</li>\n</ul></li>\n</ul>\n\n<p>The squat and deadlift, especially, provide the stimulus to strengthen your posterior chain.</p>\n\n<p>I recommend completing your Novice strength training progression before adding conditioning (for example, interval training), because <a href=\"https://startingstrength.com/article/strength_fitness\" rel=\"nofollow noreferrer\">strength development is more important</a>. Conditioning does conflict somewhat with strength training in that they share recovery resources.</p>\n\n<p>You can <a href=\"https://startingstrength.com/article/core_stability_training\" rel=\"nofollow noreferrer\">eliminate your stability exercise</a>. Lifting progressively-heavier weights while maintaining balance &mdash; as in the squat, press, and deadlift &mdash; will suffice to improve your stability.</p>\n\n<p>You <em>can</em> progress by lifting twice weekly; however, thrice-weekly lifting would support more-rapid and efficient strength development during your Novice progression. Regardless, you can expect to spend 45 to 75 minutes on each workout/lifting session during your Novice progression, with workouts lengthening as you become stronger and need more inter-set rest.</p>\n\n<p>Once you have built your strength base as a Novice (that is, with week-long training cycles) and have progressed to Intermediate strength training (that is, with week-long training cycles), interval training will become more appropriate and easier to fit into your training schedule. <a href=\"https://startingstrength.com/articles/death_by_prowler_reynolds.pdf\" rel=\"nofollow noreferrer\">Pushing a weighted sled</a> is a popular and effective option for conditioning/interval-training.</p>\n\n<p>I feel quite pleasantly surprised that your doctor recommended strengthening the muscles around your knee(s). That is indeed sound advice, and the squat is indeed the best way to do so.</p>\n\n<p>You mentioned lacking the concentration to both squat and deadlift during a single workout. If you begin your strength training journey with <em>appropriate</em> starting weights (\"doses\") for those exercises then you almost certainly will be able to complete both of them during the same workout. (If you are uncertain about what starting weight to use, then simply use just the empty barbell for your first squats and deadlifts, and progress from there.) As you lift progressively-heavier weights over successive workouts &mdash; assuming you devote sufficient resources to recovery! &mdash; your concentration and mental fortitude will increase, too.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36949", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27402/" ]

[ { "answer_id": 37017, "author": "Chuck", "author_id": 26631, "author_profile": "https://fitness.stackexchange.com/users/26631", "pm_score": 1, "selected": false, "text": "<p>Let's try to break-down what your asking.</p>\n<h3>Training By Sets</h3>\n<p>This is a highly debated topic in the gym (and in labs). Recently there have been a number of meta-analysis studies, notably <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/20300012\" rel=\"nofollow noreferrer\">Krieger JW</a>'s study, that reveal a superiority in effectiveness with 2-3 sets of training vs. a single set. The same study however shows that over 3 sets (4-6 sets) has no advantage over 2-3 sets.</p>\n<p>That being said I have always been a fan of single set training. I have found it effective for myself for both strength and hypertrophy training. I have not conducted any sort of serious analysis on myself however. When I train others I always recommend multiple sets, if not just for them to get more comfortable in the movement. It's also important to note that single set training is meant to bring you close to failure (or to failure) and be perhaps a more intense set than the multiple sets would be. This was originally propsed by Arthur Jones in the 70's.</p>\n<p><strong>IMO</strong> - Find the amount of sets that you feel are most effective for yourself.</p>\n<hr />\n<p>I noticed that you broke down sets into time. There are 2 amounts of time that should be separated.</p>\n<p><strong>Time under tension</strong>(TUT)- is the amount of time the muscle is under stress.</p>\n<p><strong>Rest (time)</strong>- the amount of time you rest between sets.</p>\n<p>If your going to follow the multiple set method for hypertrophy, keep your <strong>TUT</strong> close to a minute and your <strong>Rest</strong> under 2 minutes.</p>\n<hr />\n<h3>Training to lose fat</h3>\n<p>Building muscle burns fat. I wrote about that <a href=\"https://fitness.stackexchange.com/questions/36651/how-do-i-lose-muscle-and-fat-in-my-thighs/36676#36676\">here</a>. Adding cardio to your weekly routine will further increase the rate of fat loss (providing you train with the right intensity for long enough).</p>\n<p><strong>Recommendation</strong></p>\n<ol>\n<li>Get a few sessions with a personal trainer.</li>\n<li>Find a program on youtube</li>\n<li>Buy a video program (or the book @Eric Kaufman suggested)</li>\n</ol>\n" }, { "answer_id": 38204, "author": "Gyrfalcon", "author_id": 19117, "author_profile": "https://fitness.stackexchange.com/users/19117", "pm_score": 2, "selected": false, "text": "<p>As emphasized in Chuck's answer, this is quite a complex question.\nI will try to answer your two questions, but not to do a review of your plan in the example.</p>\n\n<p><strong>\"Or should I work abs after I finish chest?\"</strong>\nUsually you do core/abs exercises at the very end of your workout.\nThe common reason is to avoid getting too tired core muscles to keep a proper tension in your core before you have finished exercises that are more demanding.\nWhen doing chest presses you mainly have to keep a tension in your back/shoulders, and it seems to be reasonable to mix chest press with abs. </p>\n\n<p><strong>\"What is the optimal amount of sets for training?\"</strong> is a very broad question.\nIt depends on what you are training, why you are training, your current level, your ambitions, the amount of time for the exercise etc. </p>\n\n<p>Generally spoken, it is the number of repetitions, which count. If you can finish all repetitions unbroken, then of course you should prefer to do this for increasing your endurance, saving time etc.\nHowever, if you can do all repetitions unbroken, then wasn't the load too small? </p>\n\n<p>Many factors limits the number of repetitions you can do without a break: Your VO2max, configuration of muscle fibers, ability to keep core tension, level of muscle restitution since last workout, the will to push your self including ignoring muscle pain.\nThese factors may vary from workout to workout, and that is why people have personal trainers, training partners etc.</p>\n\n<p>Staying on your own, you will have to push yourself like telling yourself \"If I can do all planned repetitions in one set, then 10% less reps is o.k.\", and decide the partitioning of the repetitions while doing the workout.</p>\n\n<p>Finally, I will comment that it is very wise of you to question how you mix your exercises.\nIn many workout styles, e.g. crossfit, you intentionally mix the exercises and never redo a specific workout unless for performance testing.</p>\n\n<p>Perhaps it is time for you to try something new. What about parkour, crossfit or calisthenics? They will have workout plans ready for you.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36962", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27679/" ]

[ { "answer_id": 36967, "author": "user27358", "author_id": 27358, "author_profile": "https://fitness.stackexchange.com/users/27358", "pm_score": 1, "selected": false, "text": "<p>I applaud you for taking the initiative to better your health and fitness.</p>\n\n<p>In my practice as a physical therapist, I utilize squats for clients regardless of their age or weight. The squat is such a powerful exercise that combines several muscle groups in the lower extremities and core. Lots of bang for the buck!</p>\n\n<p>Having said this, I often find myself doing a lot of 'coaching' to ensure the squat is performed correctly. For if not, it can cause harm.</p>\n\n<p>2 things to concentrate on: your form and the depth of the squat.</p>\n\n<p>1) Form - Place a chair behind you and initiate the movement as if you were going to sit in the chair. To accomplish this, you MUST bend at the hips. Aim for the seat. Too many people bend only at the knees with this placing a lot stress to your knees as well as potentially overtaxing the muscles along the front of your thighs (quadriceps). You should NOT lose sight of your toes during the entire maneuver. Try to maintain tension in your abdominal muscles also.</p>\n\n<p>2) You need not (and should not!) be preoccupied with how deep you perform the squat. If seated in the chair I spoke about aiming for, your hips will be positioned higher than your knees, perhaps significantly so. this will help ensure that you don't go too deep.</p>\n\n<p>Final thoughts: \n* Lose the 10# weights for now. Body weight should plenty suffice for what you're hoping to achieve in this early phase.</p>\n\n<ul>\n<li>I answered based on available knowledge provided in your question and with the assumption that you don't have any orthopedic issues or other contraindications for performing squats. Should this be the case, I would advise consulting with the appropriate medical professional to review your fitness options.</li>\n</ul>\n" }, { "answer_id": 36968, "author": "S.D", "author_id": 27147, "author_profile": "https://fitness.stackexchange.com/users/27147", "pm_score": 0, "selected": false, "text": "<p>Well as you are a beginner...the post workout pain is due to high lactic acid in the muscles as a result of low endurance of your lower body muscles. I'd suggest you to keep moving ahead in your fitness goals by slowly reducing your fat and eating healthy carbs, fats and adequate protein.Try to be active throughout the days of the week and drink plenty of water. occassionally a massage would be good too.\nAs far as the frequency is concerned, you can do it once or twice a week. Ideally you may slowly increase the intensity of the exercise.</p>\n" }, { "answer_id": 36998, "author": "Lloyd Moore", "author_id": 8255, "author_profile": "https://fitness.stackexchange.com/users/8255", "pm_score": 1, "selected": false, "text": "<p>The squat is one of the more difficult exercises to get right and any deviation from an almost perfect form as you progress will become increasingly riskier. For that reason, it's important to start at a weight that you are comfortable with, and it's also important to keep the reps low. There are no hard or fast rules, but 5 reps is a good guideline. The more you are able to attempt your reps with the most concentration the better, so lower reps will help you achieve that. I recommend that you start off with 3 sets of 5 reps. Give yourself at least a minute in between sets and increase the weight over time. Don't be in a hurry to add lots of weight, just be consistent and aim to add weight when you are comfortable to do so. Before you know it, you'll be lifting significantly more weight than you realise. The aim is to practice the squat as much as possible to allow your neurological system to adapt in anticipation for the strength (and yes, fitness) gains to follow. </p>\n" }, { "answer_id": 37002, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>It sounds like you've had an unpleasant experience with <a href=\"https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness\" rel=\"nofollow noreferrer\">Delayed-Onset Muscle Soreness (DOMS)</a>. DOMS occurs very commonly, especially following new activity involving eccentric muscle contractions -- in your case, controlled descents into squats.</p>\n\n<p>What you've described -- \"having difficulty lower[ing] my body to sit in a chair or get into my car\" -- is indeed extremely unpleasant, but is essentially harmless. As you've already discovered, DOMS usually dissipates within a few days. It will <strong>not</strong> be as bad after the next time you squat.</p>\n\n<p>Regarding your workout scheme: Please consider the <a href=\"https://www.startingstrength.com\" rel=\"nofollow noreferrer\">Starting Strength</a> novice program, which I've described in <a href=\"https://fitness.stackexchange.com/a/36955/20213\">a related answer</a>. Sets of 20 repetitions, after the first few occasions, do not provide the best type of stimulus to develop strength.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36963", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27681/" ]

[ { "answer_id": 36971, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 4, "selected": false, "text": "<p>I think you've heard the right idea, but you're misinterpreting it.</p>\n\n<p>Of course high reps builds <em>some</em> strength, but certainly not a whole lot. It's going to take a lot more effort (in terms of joules spent) to increase your 5RM by doing 15-rep sets, than it would to increase it by actually doing 5-rep sets.</p>\n\n<p>Don't think of it as \"it does, or it doesn't\". Most activities in the gym build strength. Just not to the same degree.</p>\n\n<p>It's not a dichotomy. It's a spectrum.</p>\n" }, { "answer_id": 37236, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>Imagine a sort of sliding scale where muscular endurance is on the high rep side and strength output is on the low rep side. The middle area will be approximately 8-12 reps and deviations from there start to focus more on one aspect than the other. Both aspects exist regardless, but the one aspect will start to overshadow the other the further you go from the middle.</p>\n\n<p>Pushups are an interesting example of this, if someone can only do 5 reps to begin with they will primarily be building strength at first. But pushups are easy to progress with and after a year that same individual should be able to do 20+ reps. At that point any strength gains are almost negligible.</p>\n\n<p>If strength is a priority, focus on doing sets in the 5-8 rep zone. If muscular endurance is a priority, focus on doing sets in the 12-20+ rep zone. If you have no preference, working on various rep zones will help you to challenge yourself in different ways. When training, you should always perform your sets to or close to failure in order to ensure that you provide your body a good stimulus for improvement. What is failure? There are two types, but here I am referring to technical failure where you can no longer perform another rep in good form. In decreasing order of importance, progress in the gym is hinged on the following: consistency, quality (of technique), Intensity, and strategy (having a plan). Rep ranges mean almost nothing if you fail to provide sufficient intensity by never coming close to failure. You can certainly build strength at a higher rep range, but it is in a lesser capacity by comparison.</p>\n" }, { "answer_id": 41625, "author": "devguy24", "author_id": 32783, "author_profile": "https://fitness.stackexchange.com/users/32783", "pm_score": -1, "selected": false, "text": "<p>It's about the nervous system:\nMaximum strength is determined mostly by, among other things, the number of nerves activated during the motion.\nTraining with higher weight in the low rep range increases the number of nerves activated over time. Your brain actually adapts to the training by firing more neurons.\nMore neurons means more individual muscle fibers will be activated. More fibers means more maximum weight lifted.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36969", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27110/" ]

[ { "answer_id": 36973, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>I'll answer this under the in-scope topics of \"gear and gadgets used during exercise\", and also because I had similar questions when I was running a lot and good experiences in your competitions can make you comfortable to do more. If anyone disagrees, you know where the close button is.</p>\n\n<p>Generally people don't wear the race t shirt on race day, but that's entirely your call. The custom as I've heard it described to me is that you don't wear a shirt for a race you haven't finished yet.</p>\n\n<p>Put the pins on a shirt you're comfortable running in, and even go for a run around the block to make sure the pins don't rub.</p>\n\n<p>Regarding music, I ran and raced with music on. I listen to music all the time and honestly I probably wouldn't do a race where it was banned. If you get any heat, maybe see if it's just a two-ear thing where if you have one earbud in you're okay.</p>\n" }, { "answer_id": 36975, "author": "User999999", "author_id": 18339, "author_profile": "https://fitness.stackexchange.com/users/18339", "pm_score": 2, "selected": false, "text": "<p>Though <a href=\"https://fitness.stackexchange.com/users/7091/eric-kaufman\">Eric Kaufman</a> got the answer straight, I just wanna pitch in on the following statement:</p>\n\n<pre><code>Some say I should not bring headphones at all (and that they might actually be banned, \nI'm just reading about it on running websites.)\n</code></pre>\n\n<p>As a seasoned runner I've ran in different countries and did different kind of races (track, trail, road,...).</p>\n\n<p>Most races are run on a closed circuit (e.g. no regular traffic on the road). Hence there is no real threat for the runner. The roads itself are wide enough for other runners to pass you. So therefor there is no risk for you (as runner) to wear headphones and to be absent about whats happening behind/around you.</p>\n\n<p><strong>Trail-runs however are something entirely different</strong>. Some are indeed closed circuit or have volunteers keeping the road open for you to cross it. However there are as many trails where the roads are not closed for the regular traffic. Or where the tracks are very narrow and slower runners might hold up the faster runners.</p>\n\n<p>Therefor the organisations often demand the runners to avoid using headphones for their safety and the enjoyment for all runners.In those cases you have to be aware of your surroundings! <em>Because nobody likes to get run over, attacked by a wild animal or get hold up behind an other runner.</em></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36970", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/8480/" ]

[ { "answer_id": 40287, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 2, "selected": false, "text": "<p>The root cause of muscle imbalances are \n1.Poor Posture \n2.Using wrong form while exercising \n3.Not giving attention to supporting muscle groups for an exercise (Example hard to keep torso upright while squatting due to weak core or rounded Shoulder due to less emphasis on posterior(back) workout )</p>\n\n<p>You can easily notice muscular imbalance by doing unilateral exercise .For example ,If you think your chest has imbalance then do dumbbell press instead of barbell,you'll easily notice when one side feels kinda weak.\nAnother example in case of barbell bench if you're lockout part(when bar reaches top) is hard,then you're triceps is relatively weak.</p>\n\n<p>Thus for your case do unilateral versions of shoulder press/side lateral raise/rear deltoids fly etc.</p>\n\n<p>NB: Sometimes it can be due to genetics(then nothing you can do about muscle size but can increase strength) or a previous major injury(consult a doctor).</p>\n" }, { "answer_id": 40474, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 1, "selected": false, "text": "<p>Weak middle and lower trapezius relative to pecs and front delts is a common problem that causes rounded shoulders, hunchback posture and pain in shoulders.</p>\n\n<p>The solution is to strengthen the middle and lower trapezius muscles using horizontal pulling movements such as seated rows and barbell rows.\nWalls angels trough out the day is also great to strengthen these and to stretch the pecs. You should probably also strengthen the rear delts by doing facepulls. </p>\n\n<p>Lots of people have this problem. I have never heard of anyone than has the opposite problem so you can't really go wrong by strengthening these muscles. </p>\n\n<p>You can also use <a href=\"https://www.youtube.com/watch?v=VZnhIQarBQc\" rel=\"nofollow noreferrer\">wall angels</a> as a diagnostic test.</p>\n\n<p>Benchpressing with incorrect form can also cause pain in the shoulder.\nDo not move your shoulder while benchpressing. It is a pecs and triceps exercise, not a front delts exercise.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36976", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27597/" ]

[ { "answer_id": 40287, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 2, "selected": false, "text": "<p>The root cause of muscle imbalances are \n1.Poor Posture \n2.Using wrong form while exercising \n3.Not giving attention to supporting muscle groups for an exercise (Example hard to keep torso upright while squatting due to weak core or rounded Shoulder due to less emphasis on posterior(back) workout )</p>\n\n<p>You can easily notice muscular imbalance by doing unilateral exercise .For example ,If you think your chest has imbalance then do dumbbell press instead of barbell,you'll easily notice when one side feels kinda weak.\nAnother example in case of barbell bench if you're lockout part(when bar reaches top) is hard,then you're triceps is relatively weak.</p>\n\n<p>Thus for your case do unilateral versions of shoulder press/side lateral raise/rear deltoids fly etc.</p>\n\n<p>NB: Sometimes it can be due to genetics(then nothing you can do about muscle size but can increase strength) or a previous major injury(consult a doctor).</p>\n" }, { "answer_id": 40474, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 1, "selected": false, "text": "<p>Weak middle and lower trapezius relative to pecs and front delts is a common problem that causes rounded shoulders, hunchback posture and pain in shoulders.</p>\n\n<p>The solution is to strengthen the middle and lower trapezius muscles using horizontal pulling movements such as seated rows and barbell rows.\nWalls angels trough out the day is also great to strengthen these and to stretch the pecs. You should probably also strengthen the rear delts by doing facepulls. </p>\n\n<p>Lots of people have this problem. I have never heard of anyone than has the opposite problem so you can't really go wrong by strengthening these muscles. </p>\n\n<p>You can also use <a href=\"https://www.youtube.com/watch?v=VZnhIQarBQc\" rel=\"nofollow noreferrer\">wall angels</a> as a diagnostic test.</p>\n\n<p>Benchpressing with incorrect form can also cause pain in the shoulder.\nDo not move your shoulder while benchpressing. It is a pecs and triceps exercise, not a front delts exercise.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36982", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27702/" ]

[ { "answer_id": 36990, "author": "MansNotHot", "author_id": 27611, "author_profile": "https://fitness.stackexchange.com/users/27611", "pm_score": 1, "selected": false, "text": "<p>You might want to take a look at my answer from a couple of weeks ago: <a href=\"https://fitness.stackexchange.com/questions/36951/ideal-bmi-body-vicelar-fat-for-my-body-measurements/36952#36952\">Ideal BMI / Body &amp; Vicelar fat for my body measurements</a></p>\n\n<p>To recap in my opinion you need to find something where you have fun and do that regularly a few times a week. And imho there is no need for a strict \"diet\" because if you change your livestyle to a more healthy one with less meat, less carbs, more veggys you will become thinner and thinner. And if you do your sports (something where you have to move like bouldering, not golfing) regularly you WILL build muscle. </p>\n\n<p>You wont become ripped a.f. because this will need a very strict diet and lots and lots and lots of training, but for a fit healthy and toned body regular activity and healthy eating will do the trick in the long run :)</p>\n" }, { "answer_id": 36991, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<blockquote>\n <p><strong><em>TLDR</strong>: Do heavy compound exercises combined with relatively high rep isolation exercises while on a high protein diet.</em></p>\n</blockquote>\n\n<p><strong>I would suggest doing heavy compound movements</strong> like deadlifting, squatting and bench pressing. Preferably doing sets of no more than 5 reps. You can even build up to 1-3 reps on extra heavy sets.</p>\n\n<p>Add isolation exercises to each muscle group and do higher reps on these, 8 to 12 reps per set. You could also add some cardio but this isn't necessary so if you enjoy cardio go for it, if you don't, don't.</p>\n\n<p><strong>As for food</strong>, I would suggest finding out what ammount of calories you need to maintain what you already have. I'd go for a diet high in protein to build muscle. If you eat to many carbs you might find it hard to lose the excess fat, even though that is very personal (I personally don't gain fat on a high carb diet but I know a lot of people that do).</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/36989", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27708/" ]

[ { "answer_id": 37015, "author": "user27630", "author_id": 27630, "author_profile": "https://fitness.stackexchange.com/users/27630", "pm_score": 2, "selected": true, "text": "<p>Stepping down is always known to cause greater stress to the knee joint than stepping up. Since you have had a recent episode where you did the one legged squat, your knee joint may tend to pain for a few more days while stepping down after which the pain is bound to subside. You can try bending a little backwards while u step down and balance your weight equally on both legs. This way your knee pain may reduce than what it presently is. But if the pain remains static after 2-3 weeks as well it would be wise to see a physical therapist.</p>\n" }, { "answer_id": 37026, "author": "VanderLinden", "author_id": 27741, "author_profile": "https://fitness.stackexchange.com/users/27741", "pm_score": 0, "selected": false, "text": "<h2>TL;DR: Nobody here can answer your question</h2>\n\n<p>If you're experiencing enough pain that you struggle with simple tasks like navigating a set of stairs, you should see a physician. At the very least, they will recommend rest and ice (which you should do in the meantime anyway), and they will probably give you a referral for physical therapy. A physical therapist can give an answer to your question that is tailored to the specific nature of your injury.</p>\n\n<p>If your financial situation or a lack of insurance precludes you from seeing a doctor, then I would once again recommend rest and ice, and avoiding activities that cause pain whenever possible (use an elevator, take weight off of your bad knee by leaning on a <em>sturdy</em> railing, etc.).</p>\n\n<p>To answer the question that was actually posed: the knee is a very complex joint - even an expert will need more information than you've provided to give you an answer. Leaning either forward or backward could cause more stress on the injury depending on what the injury actually is.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37005", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25216/" ]

[ { "answer_id": 37010, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>Creatine monohydrate, 5 grams per day, is <a href=\"https://examine.com/supplements/creatine\" rel=\"nofollow noreferrer\">beneficial in multiple respects</a> and across different fitness goals, especially resistance training and high-intensity interval training (HIIT).</p>\n\n<p>Protein supplements such as whey protein powder can be beneficial across different fitness goals, too, especially any kind of resistance training.</p>\n\n<p>For further reading, please see <a href=\"https://startingstrength.com/training/stop-wasting-money-nutrition-supplements-that-actually-work\" rel=\"nofollow noreferrer\">\"Stop Wasting Money - Nutrition Supplements that Actually Work\"</a>.</p>\n" }, { "answer_id": 37012, "author": "Raditz_35", "author_id": 26480, "author_profile": "https://fitness.stackexchange.com/users/26480", "pm_score": 5, "selected": false, "text": "<p>Please not. While there might be an argument if she starts serious competitive weight lifting, I guess that the question would've been asked differently then. If she is overweight, she has to relearn how to eat properly and develop a healthy relationship with food. </p>\n\n<p>If there are no medical reasons, don't waste your money. Learn how to eat everything you need instead. A proper diet has a good mix of protein, fats and carbohydrates. She needs the right kind of fats and carbohydrates though. Maybe try reading what the who has to say about it: <a href=\"http://www.who.int/mediacentre/factsheets/fs394/en/\" rel=\"noreferrer\">http://www.who.int/mediacentre/factsheets/fs394/en/</a></p>\n\n<p>I'd only give that article a 7/10 but what they propose is a million times better than the average nutrition. If you want to learn about how to eat right, please inform yourself. But this isn't the question. Btw, I recommend counting those calories (or joining a commercial program I'm not gonna advertise, but counting them is free). Most if not all people that have never done it have no idea how much they are actually eating. It really has two purposes: it helps you be at a good caloric deficit, neither too low nor too high, and it educates you. </p>\n\n<p>Now back to supplements: if she eats right, why would she need to supplement her nutrition? If she eats e.g. vitamins, she doesn't need to take them in pills. Same goes for those 'healthy fats'. No pills can substitute for a bad diet. This is the wrong message: I don't need vegetables because I take some vitamin pill, let's have some chocolate instead. Eat vegetables. Oh and of course enjoy what you are eating. Nobody enjoys taking pills. </p>\n\n<p>Protein powder, well, is she trying to gain as much muscle as possible? Is she a vegan? I could see an argument if she was. However, those shakes have a lot of calories. Have some fish now and then. Eat lentils. Beans are great. Personally I don't like turkey, so have some chicken. sausages burgers or deep fried chicken not so much, they are mostly fat. If you eat right and are not trying to be a bodybuilder, protein shakes are just a lot of calories that leave you hungry. </p>\n\n<p>A word about creatine: it basically makes you perform better, let's simplify and say it makes you stronger, requiring you to lift more weight and train at a higher intensity to have a training effect. Chances are your joints will thank you later. If she has any orthopaedic issue, well, good luck. So unless she is an advanced, maybe even competitive lifter ... For a 18 year old girl just starting out at the gym, why should she even consider it? So she can (insert some exercise) with more weight in combination with the bad form she has as a beginner? Is she really into bench pressing, heavy squats, that type of stuff?</p>\n" }, { "answer_id": 37013, "author": "JoaoBotelho", "author_id": 27722, "author_profile": "https://fitness.stackexchange.com/users/27722", "pm_score": 2, "selected": false, "text": "<p>Do two things: </p>\n\n<ol>\n<li><p><strong>Make this question to a licensed professional who can see your daughter in real life</strong> (doctor, nutritionist, even a personal trainer). Free and general advice have either great or terrible effects, depending on so many factors. A doctor might cost the same as the supplements and have better results than any advice here.</p></li>\n<li><p><strong>Exercise with your daughter, or make sure she has a regular exercise partner.</strong> Peer pressure has a great effect on most people, as it will not only motivate her to follow the exercise routine but also follow an appropriate diet, which is better than supplements (as mentioned by others).</p></li>\n</ol>\n" }, { "answer_id": 37031, "author": "RandomUs1r", "author_id": 27749, "author_profile": "https://fitness.stackexchange.com/users/27749", "pm_score": 0, "selected": false, "text": "<p>I'm going to go against the grain a bit here and say DO get a protein powder for weight loss as long as you understand how it's going to work:</p>\n\n<p>Muscle burns more calories than fat... what this means is a muscular person eats more and burns more calories while a person with a lot of body fat tends to pile it on. Muscle is easy to build but hard to maintain, so sustainability is key (think low impact). </p>\n\n<p>What the protein powder would do here is help build the muscle that will then burn the calories, make sense?</p>\n\n<p>Creatine is a step up from protein powder and is generally for more serious body builders / athletes. I'd work my way up to that one in lieu of increasing my workout time (ex. switching from low to high impact > bigger reps > more muscle tear > more healing > more muscle bulk)</p>\n\n<p>Also, I've never heard of anybody taking Creatine for cardio (which would get you the most weight loss), so there's that.</p>\n" }, { "answer_id": 37038, "author": "Yury Schkatula", "author_id": 27758, "author_profile": "https://fitness.stackexchange.com/users/27758", "pm_score": 0, "selected": false, "text": "<p>The only thing a beginner need deadly in the gym is <strong>water</strong>. Let her find suitable amount of water being consumed per gym visit, and appropriate consumption schedule. For example, I get my best felt if I get all the water a bit later after the workout, some of my friends can't stand workouts without sipping water in process, etc.</p>\n\n<p>So, just water. And her patience, of course, as you start seeing reasonable results after 6 months of gym, not faster.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37009", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27718/" ]

[ { "answer_id": 37010, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>Creatine monohydrate, 5 grams per day, is <a href=\"https://examine.com/supplements/creatine\" rel=\"nofollow noreferrer\">beneficial in multiple respects</a> and across different fitness goals, especially resistance training and high-intensity interval training (HIIT).</p>\n\n<p>Protein supplements such as whey protein powder can be beneficial across different fitness goals, too, especially any kind of resistance training.</p>\n\n<p>For further reading, please see <a href=\"https://startingstrength.com/training/stop-wasting-money-nutrition-supplements-that-actually-work\" rel=\"nofollow noreferrer\">\"Stop Wasting Money - Nutrition Supplements that Actually Work\"</a>.</p>\n" }, { "answer_id": 37012, "author": "Raditz_35", "author_id": 26480, "author_profile": "https://fitness.stackexchange.com/users/26480", "pm_score": 5, "selected": false, "text": "<p>Please not. While there might be an argument if she starts serious competitive weight lifting, I guess that the question would've been asked differently then. If she is overweight, she has to relearn how to eat properly and develop a healthy relationship with food. </p>\n\n<p>If there are no medical reasons, don't waste your money. Learn how to eat everything you need instead. A proper diet has a good mix of protein, fats and carbohydrates. She needs the right kind of fats and carbohydrates though. Maybe try reading what the who has to say about it: <a href=\"http://www.who.int/mediacentre/factsheets/fs394/en/\" rel=\"noreferrer\">http://www.who.int/mediacentre/factsheets/fs394/en/</a></p>\n\n<p>I'd only give that article a 7/10 but what they propose is a million times better than the average nutrition. If you want to learn about how to eat right, please inform yourself. But this isn't the question. Btw, I recommend counting those calories (or joining a commercial program I'm not gonna advertise, but counting them is free). Most if not all people that have never done it have no idea how much they are actually eating. It really has two purposes: it helps you be at a good caloric deficit, neither too low nor too high, and it educates you. </p>\n\n<p>Now back to supplements: if she eats right, why would she need to supplement her nutrition? If she eats e.g. vitamins, she doesn't need to take them in pills. Same goes for those 'healthy fats'. No pills can substitute for a bad diet. This is the wrong message: I don't need vegetables because I take some vitamin pill, let's have some chocolate instead. Eat vegetables. Oh and of course enjoy what you are eating. Nobody enjoys taking pills. </p>\n\n<p>Protein powder, well, is she trying to gain as much muscle as possible? Is she a vegan? I could see an argument if she was. However, those shakes have a lot of calories. Have some fish now and then. Eat lentils. Beans are great. Personally I don't like turkey, so have some chicken. sausages burgers or deep fried chicken not so much, they are mostly fat. If you eat right and are not trying to be a bodybuilder, protein shakes are just a lot of calories that leave you hungry. </p>\n\n<p>A word about creatine: it basically makes you perform better, let's simplify and say it makes you stronger, requiring you to lift more weight and train at a higher intensity to have a training effect. Chances are your joints will thank you later. If she has any orthopaedic issue, well, good luck. So unless she is an advanced, maybe even competitive lifter ... For a 18 year old girl just starting out at the gym, why should she even consider it? So she can (insert some exercise) with more weight in combination with the bad form she has as a beginner? Is she really into bench pressing, heavy squats, that type of stuff?</p>\n" }, { "answer_id": 37013, "author": "JoaoBotelho", "author_id": 27722, "author_profile": "https://fitness.stackexchange.com/users/27722", "pm_score": 2, "selected": false, "text": "<p>Do two things: </p>\n\n<ol>\n<li><p><strong>Make this question to a licensed professional who can see your daughter in real life</strong> (doctor, nutritionist, even a personal trainer). Free and general advice have either great or terrible effects, depending on so many factors. A doctor might cost the same as the supplements and have better results than any advice here.</p></li>\n<li><p><strong>Exercise with your daughter, or make sure she has a regular exercise partner.</strong> Peer pressure has a great effect on most people, as it will not only motivate her to follow the exercise routine but also follow an appropriate diet, which is better than supplements (as mentioned by others).</p></li>\n</ol>\n" }, { "answer_id": 37031, "author": "RandomUs1r", "author_id": 27749, "author_profile": "https://fitness.stackexchange.com/users/27749", "pm_score": 0, "selected": false, "text": "<p>I'm going to go against the grain a bit here and say DO get a protein powder for weight loss as long as you understand how it's going to work:</p>\n\n<p>Muscle burns more calories than fat... what this means is a muscular person eats more and burns more calories while a person with a lot of body fat tends to pile it on. Muscle is easy to build but hard to maintain, so sustainability is key (think low impact). </p>\n\n<p>What the protein powder would do here is help build the muscle that will then burn the calories, make sense?</p>\n\n<p>Creatine is a step up from protein powder and is generally for more serious body builders / athletes. I'd work my way up to that one in lieu of increasing my workout time (ex. switching from low to high impact > bigger reps > more muscle tear > more healing > more muscle bulk)</p>\n\n<p>Also, I've never heard of anybody taking Creatine for cardio (which would get you the most weight loss), so there's that.</p>\n" }, { "answer_id": 37038, "author": "Yury Schkatula", "author_id": 27758, "author_profile": "https://fitness.stackexchange.com/users/27758", "pm_score": 0, "selected": false, "text": "<p>The only thing a beginner need deadly in the gym is <strong>water</strong>. Let her find suitable amount of water being consumed per gym visit, and appropriate consumption schedule. For example, I get my best felt if I get all the water a bit later after the workout, some of my friends can't stand workouts without sipping water in process, etc.</p>\n\n<p>So, just water. And her patience, of course, as you start seeing reasonable results after 6 months of gym, not faster.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37016", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27726/" ]

[ { "answer_id": 37020, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>You may be able to build muscle mass in your right calf by exploiting the stress-recovery-adaptation that underlies effective strength training. That is, in your case, you may progressively overload your calf muscles by doing weighted single-legged calf raises at appropriate time intervals, with increasing work-weight.</p>\n\n<p>Start with three sets of five (\"3x5\") single-legged calf raises with just your bodyweight. If that is too difficult, then begin your training with assistance: use your arms to support <em>just enough</em> of your bodyweight to your enable you to finish the sets.</p>\n\n<p>Next time (in 48-72 hours), try to use your arms even less, or not at all. Next time after that, hold a five-pound weight (for example, a dumbbell) in your right hand. Continue to add weight from there. Be sure to eat and sleep enough to enable recovery, that is, muscle growth.</p>\n" }, { "answer_id": 37275, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>HEAVY weighted calf stretching require 0 range of motion.\nJust stay in the bottom position of a calf raise and stretch the muscles with really heavy weight.</p>\n\n<p>Do 10 sets of holding the stretched position for 20 seconds.</p>\n\n<p>This builds immense calves and at the same time stretches the muscles so you dont get muscle thightness.</p>\n\n<p>About the weight, i usually suggest starting with twice your body weight and progressing from there,but in your case start with something less extreme, when you plateau just switch from barbells to dumbells or change foot position.</p>\n" }, { "answer_id": 38025, "author": "Nicholas Farmer", "author_id": 28751, "author_profile": "https://fitness.stackexchange.com/users/28751", "pm_score": 1, "selected": false, "text": "<p>From what you've written it sounds like you have a subtalor fusion (inability to move ankle side to side but have some up and down).</p>\n\n<p>Now the limited amount of up and down (plantarflexion / dorsiflexion) will mean that your calf complex (3 muscles in total - Gastroc / Soleus and Plantaris) will simply not need to function as they normally would to provide the (down) strength as your ankle doesn't move that way much.</p>\n\n<p>Thus unfortunately your calf on that side will always be smaller, and it is not possible to build the strength / bulk similar to the other side as the muscles aren't being used much.</p>\n\n<p>As a side note, I would seriously avoid following the advice of doing any heavy calf raises, heavy weight stretches etc as this will only place undue force on your fusion. They unfortunately will not help, but could very well cause further damage. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37019", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27731/" ]

[ { "answer_id": 39808, "author": "George D", "author_id": 30654, "author_profile": "https://fitness.stackexchange.com/users/30654", "pm_score": 0, "selected": false, "text": "<p>That’s tough. Is it possible to take down the bag and manually press the fiber around to evenly distribute it? If its attached with a chain, you might want to find a way to lay it flat.</p>\n\n<p>Worst case, could you just punch it above that dense area?</p>\n" }, { "answer_id": 39816, "author": "người Sàigòn", "author_id": 24550, "author_profile": "https://fitness.stackexchange.com/users/24550", "pm_score": 1, "selected": false, "text": "<p>Reminds me of childhood so much.\nWe used a bag filled with sawdust &amp; sand for practicing punching and kicking. After punching about 10 minutes, the bag became like concrete. We kicked it for a bit more but even that was unbearable. We'd all be bleeding in between the fingers due to the intense pressure. Our feet were swollen and the shins (last in order of use) were feeling like they were broken. </p>\n\n<p>We helped each other to take it down when it got too hard and wrestled with it, rolled, kicked, pushed it around about 5 minutes &amp; put it back. We weren't allowed to change the filling even though that was tempting. </p>\n\n<p>Since those days, I have never used a bag with sand in it again for the past 40 years. My current bag is a thick foam one with thick vinyl outer layer.</p>\n\n<p>Maybe you can use carpet padding foam (free from carpet business--extras from jobs) to fill most of the outer layer, then fill the core about 6 inches or so with fabric scraps or large-cut sawdust. That'll lessen the hard settling. You can even fill the core with water. Just be sure the water bags are super heavy duty &amp; use a few layers. Leave some slags to avoid pressure buildup on impact. </p>\n\n<p>Hope this helps. &amp; Have fun!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37022", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/1634/" ]

[ { "answer_id": 39808, "author": "George D", "author_id": 30654, "author_profile": "https://fitness.stackexchange.com/users/30654", "pm_score": 0, "selected": false, "text": "<p>That’s tough. Is it possible to take down the bag and manually press the fiber around to evenly distribute it? If its attached with a chain, you might want to find a way to lay it flat.</p>\n\n<p>Worst case, could you just punch it above that dense area?</p>\n" }, { "answer_id": 39816, "author": "người Sàigòn", "author_id": 24550, "author_profile": "https://fitness.stackexchange.com/users/24550", "pm_score": 1, "selected": false, "text": "<p>Reminds me of childhood so much.\nWe used a bag filled with sawdust &amp; sand for practicing punching and kicking. After punching about 10 minutes, the bag became like concrete. We kicked it for a bit more but even that was unbearable. We'd all be bleeding in between the fingers due to the intense pressure. Our feet were swollen and the shins (last in order of use) were feeling like they were broken. </p>\n\n<p>We helped each other to take it down when it got too hard and wrestled with it, rolled, kicked, pushed it around about 5 minutes &amp; put it back. We weren't allowed to change the filling even though that was tempting. </p>\n\n<p>Since those days, I have never used a bag with sand in it again for the past 40 years. My current bag is a thick foam one with thick vinyl outer layer.</p>\n\n<p>Maybe you can use carpet padding foam (free from carpet business--extras from jobs) to fill most of the outer layer, then fill the core about 6 inches or so with fabric scraps or large-cut sawdust. That'll lessen the hard settling. You can even fill the core with water. Just be sure the water bags are super heavy duty &amp; use a few layers. Leave some slags to avoid pressure buildup on impact. </p>\n\n<p>Hope this helps. &amp; Have fun!</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37028", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27744/" ]

[ { "answer_id": 37057, "author": "brutal_machinery", "author_id": 27705, "author_profile": "https://fitness.stackexchange.com/users/27705", "pm_score": -1, "selected": false, "text": "<p>Do you remember Vinnie Jones \"The Sphinx\" in Gone in Sixty Seconds? Well, <a href=\"https://www.youtube.com/watch?v=T2Rue2dgQKM\" rel=\"nofollow noreferrer\">here</a> he is laying out an obese person. But, this is probably a different kind of strength than what you're referring to. If you're heavy, you're probably not a \"strong\" box jumper, or a \"strong\" runner, and you might not be able to do as many pull ups or dips, or even upside down pushups.</p>\n\n<p>What is obese? What is slender? Is it body fat percentage? I get what you're saying, but \"strength\" is kinda too vague. You need to hone that down a bit. Yes, Hossein Rezazadeh is obese, and yes <a href=\"https://www.youtube.com/watch?v=aZw39031Pvk\" rel=\"nofollow noreferrer\">he snatched 213kg</a>. An absolute monster. But Clarence Kennedy's got a 187.5kg snatch and probably has a really low body fat percentage.</p>\n\n<p>My vote is \"no.\" Fatness does not translate to strength. There may be relative exceptions, but on the whole, no way. If Hossein had trained down his body fat to a Pyrros Dimas-level physique, I bet he'd'a snatched 220kg+.</p>\n\n<p>This individual's obese-to-slender transition happened over the course of probably 5+ years (2002-2007+), plus when was this article written? You're going to naturally loose strength as a function of your age, and if you're going from \"obese no exercise\" to full blown exercise maniac, then it's going to wear on your body, especially if you're overweight to begin with, and make you less strong. That said, the strength this individual had then was probably just a consequence of their youth. Are there exceptions? Of course. There's always exceptions.</p>\n\n<p>You need a definition of strength. You need a definition of obese and slender. You need a method of comparison. You need participants in such a study in high numbers for both groups. Is it by age, weight, body fat percentage, a ratio of all three? Where on Earth are you going to find such a study? Guessing is all that can be provided unless there are such statistics on historic Olympic athletes. Do those data exist? Prove me wrong.</p>\n" }, { "answer_id": 37084, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 2, "selected": false, "text": "<p>You've asked two questions here. The title, which deals with average strength of obese vs thin, and </p>\n\n<blockquote>\n <p>\"A thin person, even if they train for strength, <strong>can</strong> be no\n stronger than a severely obese person who never exercises?\"</p>\n</blockquote>\n\n<p>For the sake of clarity, I'm going to first address the second question. </p>\n\n<p>Here are some numbers of The Biggest Loser contestants</p>\n\n<p><a href=\"https://i.stack.imgur.com/zoeGB.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/zoeGB.png\" alt=\"Biggest Loser Fat Mass\"></a></p>\n\n<p><a href=\"http://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full\" rel=\"nofollow noreferrer\">Source</a>.</p>\n\n<p>On average, we have </p>\n\n<ul>\n<li>people weighing 325 pounds </li>\n<li>with 50% body fat </li>\n<li>thus, 170 pounds of\nmuscle</li>\n</ul>\n\n<p>Ok, 170 pounds of muscle isn't technically accurate. \"Fat Free Mass\" also includes organs, bones, but we don't usually break it down to that degree. Regardless, you can grasp the notion: a severely obese person can have a great deal of muscle on them. (This will be even more clear in a moment.)</p>\n\n<p>If we deduce the average non-obese person in America -we're not even talking super thin, we're just saying non-obese (<a href=\"https://b-reddy.org/2016/03/23/how-much-energy-could-we-save-if-no-one-was-overweight/\" rel=\"nofollow noreferrer\">BMI 22.5</a>)- weighs 141 pounds, with a body fat percentage of 12, then they have a fat free mass of 124 pounds.</p>\n\n<p>Muscle strength is related to cross sectional area. The bigger your muscles are, the more strength you have.</p>\n\n<p><strong>A Biggest Loser type obese person can easily have as much fat free mass / muscle as a non-obese person's total weight.</strong></p>\n\n<p>So yes, an obese person can easily be stronger than a thin person, due to having more muscle.</p>\n\n<p>However, they may not be able to express that strength immediately. Plenty of obese people have plenty of muscle, but if they've never squatted before, they may very well not lift as much as a thin person, <em>initially</em>. They might need a few weeks to adapt to a squatting motion, so they can express that strength (neuromuscular coordination). As the first day somebody does resistance training, their legs are often wobbling after a couple sets of bodyweight work.</p>\n\n<p>But sure, tossing a couch around? Moving furniture? Pushing a car where you also have demonstrably more mass to lean into the car than a thin person? An obese person can definitely have an easier time with that.</p>\n\n<p>In terms of an average, that really gets into a matter of perspective.</p>\n\n<p>If I have a thin client who has been lifting for months, then have an obese person try to do the same workout, the obese person is going to be in for a rough day. If we're squatting, then deadlifting, then doing walking lunges, the obese person might not make it through without being dizzy. That is, if we massage the term strength to mean strength endurance, rather than pure maximal strength, we've changed expectations. Particularly because in this example, we used some exercises which are heavily dependent on lifting your own bodyweight. </p>\n\n<p>If we consider strength to be relative strength i.e. load lifted relative to your bodyweight -chin-ups are a favorite example of exemplifying relative strength- then an obese person will never be stronger. <a href=\"https://b-reddy.org/2017/11/20/height-impacts-strength/\" rel=\"nofollow noreferrer\">Relative strength goes down as humans get heavier (or taller)</a>.</p>\n\n<p>Which brings the final point- we've only been talking external load. If we're talking absolute load, if the obese person can merely sit up and down out of a chair -a box squat- then they probably can lift more than the thin person. After all, there aren't many 140 pound people who can squat 300 plus pounds, more than double their bodyweight!</p>\n\n<p>That is, just moving the obese person's weight around is resistance training itself. More resistance than most thin people will ever encounter in a gym. Sure, obese people tend to be sedentary, but it's not like they're on bed rest.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37052", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/19648/" ]

[ { "answer_id": 37057, "author": "brutal_machinery", "author_id": 27705, "author_profile": "https://fitness.stackexchange.com/users/27705", "pm_score": -1, "selected": false, "text": "<p>Do you remember Vinnie Jones \"The Sphinx\" in Gone in Sixty Seconds? Well, <a href=\"https://www.youtube.com/watch?v=T2Rue2dgQKM\" rel=\"nofollow noreferrer\">here</a> he is laying out an obese person. But, this is probably a different kind of strength than what you're referring to. If you're heavy, you're probably not a \"strong\" box jumper, or a \"strong\" runner, and you might not be able to do as many pull ups or dips, or even upside down pushups.</p>\n\n<p>What is obese? What is slender? Is it body fat percentage? I get what you're saying, but \"strength\" is kinda too vague. You need to hone that down a bit. Yes, Hossein Rezazadeh is obese, and yes <a href=\"https://www.youtube.com/watch?v=aZw39031Pvk\" rel=\"nofollow noreferrer\">he snatched 213kg</a>. An absolute monster. But Clarence Kennedy's got a 187.5kg snatch and probably has a really low body fat percentage.</p>\n\n<p>My vote is \"no.\" Fatness does not translate to strength. There may be relative exceptions, but on the whole, no way. If Hossein had trained down his body fat to a Pyrros Dimas-level physique, I bet he'd'a snatched 220kg+.</p>\n\n<p>This individual's obese-to-slender transition happened over the course of probably 5+ years (2002-2007+), plus when was this article written? You're going to naturally loose strength as a function of your age, and if you're going from \"obese no exercise\" to full blown exercise maniac, then it's going to wear on your body, especially if you're overweight to begin with, and make you less strong. That said, the strength this individual had then was probably just a consequence of their youth. Are there exceptions? Of course. There's always exceptions.</p>\n\n<p>You need a definition of strength. You need a definition of obese and slender. You need a method of comparison. You need participants in such a study in high numbers for both groups. Is it by age, weight, body fat percentage, a ratio of all three? Where on Earth are you going to find such a study? Guessing is all that can be provided unless there are such statistics on historic Olympic athletes. Do those data exist? Prove me wrong.</p>\n" }, { "answer_id": 37084, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 2, "selected": false, "text": "<p>You've asked two questions here. The title, which deals with average strength of obese vs thin, and </p>\n\n<blockquote>\n <p>\"A thin person, even if they train for strength, <strong>can</strong> be no\n stronger than a severely obese person who never exercises?\"</p>\n</blockquote>\n\n<p>For the sake of clarity, I'm going to first address the second question. </p>\n\n<p>Here are some numbers of The Biggest Loser contestants</p>\n\n<p><a href=\"https://i.stack.imgur.com/zoeGB.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/zoeGB.png\" alt=\"Biggest Loser Fat Mass\"></a></p>\n\n<p><a href=\"http://onlinelibrary.wiley.com/doi/10.1002/oby.21538/full\" rel=\"nofollow noreferrer\">Source</a>.</p>\n\n<p>On average, we have </p>\n\n<ul>\n<li>people weighing 325 pounds </li>\n<li>with 50% body fat </li>\n<li>thus, 170 pounds of\nmuscle</li>\n</ul>\n\n<p>Ok, 170 pounds of muscle isn't technically accurate. \"Fat Free Mass\" also includes organs, bones, but we don't usually break it down to that degree. Regardless, you can grasp the notion: a severely obese person can have a great deal of muscle on them. (This will be even more clear in a moment.)</p>\n\n<p>If we deduce the average non-obese person in America -we're not even talking super thin, we're just saying non-obese (<a href=\"https://b-reddy.org/2016/03/23/how-much-energy-could-we-save-if-no-one-was-overweight/\" rel=\"nofollow noreferrer\">BMI 22.5</a>)- weighs 141 pounds, with a body fat percentage of 12, then they have a fat free mass of 124 pounds.</p>\n\n<p>Muscle strength is related to cross sectional area. The bigger your muscles are, the more strength you have.</p>\n\n<p><strong>A Biggest Loser type obese person can easily have as much fat free mass / muscle as a non-obese person's total weight.</strong></p>\n\n<p>So yes, an obese person can easily be stronger than a thin person, due to having more muscle.</p>\n\n<p>However, they may not be able to express that strength immediately. Plenty of obese people have plenty of muscle, but if they've never squatted before, they may very well not lift as much as a thin person, <em>initially</em>. They might need a few weeks to adapt to a squatting motion, so they can express that strength (neuromuscular coordination). As the first day somebody does resistance training, their legs are often wobbling after a couple sets of bodyweight work.</p>\n\n<p>But sure, tossing a couch around? Moving furniture? Pushing a car where you also have demonstrably more mass to lean into the car than a thin person? An obese person can definitely have an easier time with that.</p>\n\n<p>In terms of an average, that really gets into a matter of perspective.</p>\n\n<p>If I have a thin client who has been lifting for months, then have an obese person try to do the same workout, the obese person is going to be in for a rough day. If we're squatting, then deadlifting, then doing walking lunges, the obese person might not make it through without being dizzy. That is, if we massage the term strength to mean strength endurance, rather than pure maximal strength, we've changed expectations. Particularly because in this example, we used some exercises which are heavily dependent on lifting your own bodyweight. </p>\n\n<p>If we consider strength to be relative strength i.e. load lifted relative to your bodyweight -chin-ups are a favorite example of exemplifying relative strength- then an obese person will never be stronger. <a href=\"https://b-reddy.org/2017/11/20/height-impacts-strength/\" rel=\"nofollow noreferrer\">Relative strength goes down as humans get heavier (or taller)</a>.</p>\n\n<p>Which brings the final point- we've only been talking external load. If we're talking absolute load, if the obese person can merely sit up and down out of a chair -a box squat- then they probably can lift more than the thin person. After all, there aren't many 140 pound people who can squat 300 plus pounds, more than double their bodyweight!</p>\n\n<p>That is, just moving the obese person's weight around is resistance training itself. More resistance than most thin people will ever encounter in a gym. Sure, obese people tend to be sedentary, but it's not like they're on bed rest.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37054", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27772/" ]

[ { "answer_id": 37073, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>The most important thing is that you eat enough throughout the day.</p>\n\n<p><strong>The only time window that is of any significance is the 1 or 1 and a half hours after working out.</strong> Consuming quality foods at this period will help your body recover from the workout.</p>\n\n<p>I would also suggest you read up on the answers on <a href=\"https://fitness.stackexchange.com/questions/3167/best-timing-and-amount-of-protein-intake-for-building-mass?rq=1\">this question</a>.</p>\n" }, { "answer_id": 37463, "author": "jp2code", "author_id": 2713, "author_profile": "https://fitness.stackexchange.com/users/2713", "pm_score": 1, "selected": false, "text": "<p>As general rule of thumb, every day you should try to take in 1 gram of protein for every pound of muscle (if you are on steroids, you can bump that to 2 grams of protein per pound of muscle).</p>\n\n<p>When you work your muscles, you tear fibers. When your body repairs those fibers, the muscle tissue grows back bigger. If you work legs in cycling and arms/shoulders in the gym, just be sure to get enough protein to rebuild those muscles.</p>\n\n<p>If you are losing weight and do not want to, then you need to increase your total calorie count. If you are gaining weight and want to go down, reduce your daily calorie intake.</p>\n\n<p>The average body can only process around 30 grams of protein in an hour. If you slurp down a 60 gram protein shake, whatever your body does not process during that hour window typically gets stored (as fat) or flushed out (restroom break).</p>\n\n<p>To grow faster, you will want to break up your protein intake into smaller meals, spread across your day, so that your total protein grams is equal to your muscle mass in pounds and you are not taking in too many grams of protein at any one time.</p>\n\n<p>Protein shakes are convenient, but there are other sources. Beef jerky, low-fat cottage cheese, and grilled chicken breasts are my favorites.</p>\n\n<p>Also, some carb and fat rich foods come with good sources of protein, like avocado, nuts (peanuts and almonds), eggs, and oatmeal.</p>\n\n<p>I have 4 boiled eggs, Jack's beef jerky, and a 2-lb container of Quaker Quick Oats on the other side. In the breakroom, I have a quart of cottage cheese. I keep these for snacks during the day, keeping my protein intake high.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37070", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27783/" ]

[ { "answer_id": 37079, "author": "brutal_machinery", "author_id": 27705, "author_profile": "https://fitness.stackexchange.com/users/27705", "pm_score": 1, "selected": false, "text": "<p>Are you a hot bath kind of person? Sit in a hot bath for 3 minutes and try to touch your toes while sitting. Or if your gym has a sauna, sweat it out for 5 minutes, then try to touch your toes. Like anything, practice makes perfect, i.e., consistency.</p>\n\n<hr>\n\n<p>Another good way is to get into a \"sumo pose,\" touch the floor, then lock out your knees so your legs are in an \"A\" shape with your hands touching the floor still. Keep doing that gradually bringing your feet closer together as you do it.</p>\n" }, { "answer_id": 37206, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<blockquote>\n <p><strong><a href=\"https://www.youtube.com/watch?v=xJMRdusSY4Y\" rel=\"nofollow noreferrer\">If you have 5 minutes here you go</a>.</strong></p>\n</blockquote>\n\n<p><strong>Magic</strong> </p>\n\n<p><em>Note: This works - but this may not be addressing the actual issue as Eric said above.</em></p>\n" }, { "answer_id": 37230, "author": "Nadege", "author_id": 26093, "author_profile": "https://fitness.stackexchange.com/users/26093", "pm_score": -1, "selected": false, "text": "<p>Hi i will try to answer not because i know the science behind it but from experience. So i was taking my boyfriend to yoga with me and he had the same problem. couldn't touch his toes. The yoga instructor advised him to bend his knees a little when we folded over. for like a month, he will bend his knees and touch his toes but hold the pose for about a minute. it helps stretch those lower back muscles initially which are really tight. he will will do that repeatedly about 3 times a day, holding the pose for a minute or longer if he chose to. Then he started to bend his knees less and less and now he can touch his toes. it took him about 6 months to get there. I will suggest doing the same thing with daily consistency. you've never used those lower back muscles befor that's why they are stiff. so you have to train them to loosen up little by little. hope that helps.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37071", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]

[ { "answer_id": 37096, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 4, "selected": true, "text": "<p>He's 12, and you're already heading down the vanity path of worrying about muscle tone? He should be playing basketball, and eating lots of food. His body will adapt to the lifestyle, and he'll get fast and big. </p>\n\n<p>Any weight training should be under the careful supervision of an actual trainer. You should not be his trainer. This is because he needs to utilize perfect form on every exercise, or it can lead to devastating injuries. And let's face it; if you're here asking our advice, then you're probably not the most educated on, say, bench press technique, right?</p>\n\n<p>So just to repeat, because it's important: <strong>If</strong> you want him to start weight training, hire a trainer, and ask <strong>them</strong> these questions.</p>\n" }, { "answer_id": 37099, "author": "S.D", "author_id": 27147, "author_profile": "https://fitness.stackexchange.com/users/27147", "pm_score": 0, "selected": false, "text": "<p>At this point I'd suggest the very basic exercises like push-ups, pull-ups,body weight squats and dips.These can be performed at any place like home or park.These workout can help to build a very basic but sold foundation for strength training in the future years.\nAlso make sure he's having a healthy diet consisting of enough protein,carbs and fats.Whole foods like rice,fruits,milk, eggs, chicken/fish,and lots of veggies are best for a growing child.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37094", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/15689/" ]

[ { "answer_id": 37096, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 4, "selected": true, "text": "<p>He's 12, and you're already heading down the vanity path of worrying about muscle tone? He should be playing basketball, and eating lots of food. His body will adapt to the lifestyle, and he'll get fast and big. </p>\n\n<p>Any weight training should be under the careful supervision of an actual trainer. You should not be his trainer. This is because he needs to utilize perfect form on every exercise, or it can lead to devastating injuries. And let's face it; if you're here asking our advice, then you're probably not the most educated on, say, bench press technique, right?</p>\n\n<p>So just to repeat, because it's important: <strong>If</strong> you want him to start weight training, hire a trainer, and ask <strong>them</strong> these questions.</p>\n" }, { "answer_id": 37099, "author": "S.D", "author_id": 27147, "author_profile": "https://fitness.stackexchange.com/users/27147", "pm_score": 0, "selected": false, "text": "<p>At this point I'd suggest the very basic exercises like push-ups, pull-ups,body weight squats and dips.These can be performed at any place like home or park.These workout can help to build a very basic but sold foundation for strength training in the future years.\nAlso make sure he's having a healthy diet consisting of enough protein,carbs and fats.Whole foods like rice,fruits,milk, eggs, chicken/fish,and lots of veggies are best for a growing child.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37098", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]

[ { "answer_id": 37996, "author": "BW_FunctionalEnthusiast", "author_id": 28730, "author_profile": "https://fitness.stackexchange.com/users/28730", "pm_score": 2, "selected": true, "text": "<p><strong>Locus standi to answer</strong>: Been practising yoga for 11 years, on and off, in different programs. I'm Indian so a lot of texts and treatises, including some of the original ones are somewhat accessible to me.</p>\n\n<p><strong>Now first off</strong>, the idea that there are different 'forms' of yoga is almost certainly hogwash. There are different schools, sure, and that's only because different teachers specialise in different areas and try to develop those areas more. I'll come to this in a little more detail later.</p>\n\n<p><strong>Second</strong>, you needn't worry (or be dismissive of) 'eastern philosophies', because you will anyway NOT be able to integrate those into your yoga practice until years. Any teacher who starts talking about energy flow and stuff to a beginner class is very likely taking people for a ride because they don't have means to verify.</p>\n\n<p>Now, coming to the dangers involved - they are very real if yoga is practised incorrectly or under a substandard teacher. I would strongly recommend against learning online. A good yoga instructor is trained in anatomy, to the extent that they will be able to tell when you are in pain, when you are using the wrong muscles or breathing wrong by looking at your posture. You won't get that online or with a teacher who has done a 2-month training course.</p>\n\n<p><strong>Coming now to a suggestion</strong> : try Iyengar yoga. Its a school of yoga founded by BKS Iyengar, and based on information provided in your question, I think it might be best suited for you. Reasons:</p>\n\n<p>(1) BKS Iyengar was an extremely ill, un-flexible child who was forced into yoga. So his whole idea is to get people who are less flexible/aged/injured into yoga by means of props where necessary. That's why you see a lot of bricks, bands and ropes in Iyengar yoga classes. Your physical limitations are actively taken into account.</p>\n\n<p>(2) Instructors need to train rigorously for a long period ( I think 7 years or so) before they can start teaching. This included periodic stints at Iyengar's house for personal training by Iyengar (while he was alive, RIP). So it is highly regimented, most wishy-washy students will never make it to instructor.</p>\n\n<p>(3) It looks at holistic fitness and flexibility, not extreme spine bending, weight loss and stuff. If you learn long enough, you may get to some jaw dropping level, but for the most part, its gentle and gradual, but still rigorous.</p>\n\n<p><strong>Dislcaimer:</strong> I am not partisan to this school, it just seems best given the OP's question. One school I would recommend against <em>for a beginner</em> is what is called 'Ashtanga/Vinyasa', that is usually a little advanced and requires a fair amount of flexibility to start with.</p>\n" }, { "answer_id": 42456, "author": "Kiran", "author_id": 33626, "author_profile": "https://fitness.stackexchange.com/users/33626", "pm_score": 0, "selected": false, "text": "<p>@BW_FunctionalEnthusiast has explained well and rightly.</p>\n<p>I have been practicing Yoga (not just asanas) for more than 30 years. I have learnt and practised Yoga under different yoga teachers in India, lastly with a teacher trained under BKS Iyengar. I also teach but only to people with problems and a desire to get over those problems via Yoga/Physical-movements and diet.</p>\n<p>However, I learnt and improved most under my BKS Iyengar teacher even though I trained for just 18 months (2 hrs per week). I have received different benefits under each one of my teachers and I will always remain indebted to them.</p>\n<p>I can say with certainty that a teacher trained by BKS Iyengar is the right teacher for a beginner as well as an advanced student. One will <em>gradually</em> learn/improve balance (and flexibility), which you seek. Additionally, you will also learn awareness of your body and your breath. Just keep at it. If you practice even a single Yama/Niyama along with your asanas, your physical progress will be manifold.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37111", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27402/" ]

[ { "answer_id": 37124, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>\"Ass-to-grass\" (ATG) squats are unnecessary except perhaps for Olympic weightlifters. Moreover, for the vast majority of lifters, ATG squats decrease stability and force-production by slackening the hamstrings. Consider the following excerpt from <a href=\"https://startingstrength.com/article/analysis_of_the_squat\" rel=\"nofollow noreferrer\">\"Analyzing the Squat\"</a>:</p>\n\n<blockquote>\n <p>For most people, dropping the hips deeper would require slackening the hamstrings proximally by allowing them to pull the pelvis out of alignment, rounding the lower back. Rounding the back would diminish the hamstrings ability to maintain hip extension; it would decrease the back’s efficiency, as a force-transmitting lever, making it less rigid; and it would expose the lower back to injury.</p>\n</blockquote>\n\n<p>Please consider squatting only to the depth at which each of your acetabula is lower than the top of its respective patella.</p>\n\n<p>For safety's sake, you must keep your feet entirely on the floor while squatting, especially with a load in addition to your bodyweight.</p>\n\n<ol>\n<li>There is no meaningful standard for ankle flexibility other than \"Can I do what I want to do?\" I'm unsure whether it's possible to have problematically-excessive ankle flexibility.</li>\n<li>\"Butt wink\" often results from failing to take a toes-out stance and to abduct (that is, \"push out\" laterally) the thighs/knees during the squat. The more parallel you keep your thighs, the more likely you are to (perhaps unintentionally) flex/round your lumbar spine and pelvis (\"butt wink\") to avoid one or more of the following:\n\n<ol>\n<li>impinging tissue between each femur and its nearby <a href=\"https://en.wikipedia.org/wiki/Anterior_superior_iliac_spine\" rel=\"nofollow noreferrer\">ASIS</a></li>\n<li>pressing your abdomen/belly into your thighs</li>\n</ol></li>\n</ol>\n" }, { "answer_id": 37276, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<blockquote>\n<p><strong>There is no meaningful standard for ankle flexibility other than &quot;Can I do what I want to do?&quot; I'm unsure whether it's possible to have\nproblematically-excessive ankle flexibility.</strong></p>\n<p>&quot;<strong>We squat primarily to gain strength, not primarily to practice\n&quot;real-life&quot; activities. The distinction is important.&quot;</strong></p>\n</blockquote>\n<hr />\n<p>I could not disagree more with those two statements and based on the high quality of some of your answers I'm surprised you'd write that. I'm posting this not to piss you off but hopefully show you a huge piece of the puzzle you're at least somewhat not fully grasping...</p>\n<hr />\n<h2>Below was written by Grey Cook. There is no one I'm aware of higher in the Athletic Movement Field.</h2>\n<p>&quot;If you’re squatting wrong and it’s not killing you, it can make your hip flexor spasm stronger. It can make your swayback worse. It can make your rounded shoulders harder to bring back.</p>\n<p>When you go into your workout with underlying dysfunction <em>(i.e. limited DF as the original posted asked about)</em>, remember this:</p>\n<p>Exercise is trial by fire. We want to optimize the situation and then\ntemper the steel. We don’t do it the other way around.</p>\n<p>That’s sort of what’s behind the statement. It’s not a contradiction. When I’m talking corrective exercise, there’s not a lot of stress or load, because we should be learning to manage bodyweight. Managing balance without a load is natural. Everybody does that as they’re learning to walk.</p>\n<p>What’s unnatural is to load a squat that doesn’t have any integrity to it. There’s no situation where a baby would think, ‘I can’t really squat that good right now. Maybe put a mini backpack on me and see if that helps my balance?’</p>\n<p>This is another form of what we’re doing at the gym when we throw on quantity to clean up quality. If you want to clean up quality, clean up quality. If you want to reinforce quality, then throw on quantity.</p>\n<p>The idea is if you have less-than-optimal integrity in your getup, go light until you recapture integrity. Then get heavy again, because that’s the best way to see if you can hold integrity and manage quality.</p>\n<p>Once quality has an acceptable base, start exploring greater levels of quantity—strength, speed, stamina, endurance—and see if you can maintain a minimum level of quality.&quot;</p>\n<p><a href=\"https://www.functionalmovement.com/articles/Philosophy/2013-12-02_movement_principle_7\" rel=\"nofollow noreferrer\">https://www.functionalmovement.com/articles/Philosophy/2013-12-02_movement_principle_7</a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37122", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/16841/" ]

[ { "answer_id": 37158, "author": "ChasingTimmy", "author_id": 24796, "author_profile": "https://fitness.stackexchange.com/users/24796", "pm_score": 3, "selected": true, "text": "<p>It's not a bad plan. looks a little exhausting with 12-14 exercises a day ( be prepared to be tired ) but it should work fine. Full-Body lifting programs can get a little tricky trying to avoid muscle burnout. Just pay attention to what your body is telling you. You may have to reorder some exercises or drop some in order to give some muscle groups a light day or rest.</p>\n\n<p>The key to building muscle is lifting heavy and your sets and reps are in a good range. The amount of energy you'll be burning will help with the fat loss as long as your diet isn't crazy bad.</p>\n\n<p>One suggestion is add cleans(power or hang cleans) somewhere in your program. Maybe to replace upright rows? They are a great full body lift.</p>\n\n<p>Overall have fun and be safe</p>\n" }, { "answer_id": 37160, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 3, "selected": false, "text": "<p>Since your stated goals are to gain mass and to lose some bodyfat, I highly recommend that you consider <a href=\"https://startingstrength.com/get-started\" rel=\"noreferrer\">the Starting Strength Program</a>. With it, you can use your gym time much more efficiently and gain strength and useful bodymass much more quickly. When you're stronger, losing bodyfat is easier.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37154", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/13435/" ]

[ { "answer_id": 37166, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>Well, yes this improves your general health. You don't need to work out every day to be a healthy person. The only reason many people work out is because a lot of people have jobs in which they sit in an office all day.</p>\n\n<p>To make up for the lack of movement we get throughout the day, we go to a gym to work out, or go running or cycling. A few thousand years a go we didn't go to a gym because we had to physically run in order to get food, we had to hunt. These days we don't, so we need another form of physical activity in order to remain healthy.</p>\n" }, { "answer_id": 37174, "author": "Jorge Gonzales", "author_id": 27913, "author_profile": "https://fitness.stackexchange.com/users/27913", "pm_score": 1, "selected": false, "text": "<p>Regular running or jogging offers many health benefits. Running can: help to build strong bones, as it is a weight-bearing exercise. It helps to maintain a healthy weight.\nThe bottom line is that the harder you work, the more calories you'll burn, which is the key to losing weight. Jogging burns more calories per minute than walking, so you can lose weight faster by learning to love running — here's an eight-week plan to get you up to speed.</p>\n" }, { "answer_id": 38076, "author": "Michael C.", "author_id": 13772, "author_profile": "https://fitness.stackexchange.com/users/13772", "pm_score": 0, "selected": false, "text": "<p>Training (working out) and exercising are not the same thing. You must exercise every day. This does not mean working out, but you should move your body. Walking is a great exercise, and maybe it is one of the best. You can also do some simple stuff such as Jumping Jacks.</p>\n\n<p>However, running and jogging is somewhat different. Although there are many people who claim to run everyday and have a good health; running may harm you in the long run, if you are overdoing it. Being said that, I really believe that any healthy person should be able to run a certain distance (which can change for everyone).</p>\n\n<p>So, 1 day of serious strength training may be enough for an average joe, but you (everyone) should try to add walking to his/her daily routine, such as 8k-10k steps. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37165", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27868/" ]

[ { "answer_id": 37180, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 0, "selected": false, "text": "<p>Foam-rolling and stretching are <a href=\"https://startingstrength.com/article/the-3-most-effective-ways-to-waste-time-in-the-gym\" rel=\"nofollow noreferrer\">unnecessary</a>, but you certainly may do them if you like/want to do so.</p>\n\n<p><hr/>\n<strong>Edited</strong></p>\n\n<p><a href=\"https://www.painscience.com/articles/stretching.php\" rel=\"nofollow noreferrer\">Stretching is good for ... more stretching.</a> Do it if you like, but not because you hear/believe that you \"should stretch\" without further rationale. One rationale for stretching: It may help you <em>tolerate</em> a specific greater range of motion (ROM), for example, if your shoulders don't (currently) allow you to <a href=\"https://www.youtube.com/watch?v=yV-jQmVUEWk\" rel=\"nofollow noreferrer\">carry a barbell in the low-bar position for squatting</a>. <a href=\"https://www.scienceforsport.com/post-exercise-stretching\" rel=\"nofollow noreferrer\">Another source</a> claims that \"Post-exercise [static] stretching appears to have a little effect on reducing muscle soreness 1-7 days after exercise\". I haven't found substantial information about post-workout <em>dynamic</em> stretching.</p>\n\n<p>Foam-rolling <em>might</em> help you with your soreness. As with stretching: Do it if you like. <a href=\"https://www.painscience.com/articles/pseudo-quackery.php\" rel=\"nofollow noreferrer\">It's a \"shrugger\":</a> a treatment idea that has some plausibility but has had little or no good, powerful testing. There is <a href=\"https://www.painscience.com/biblio/small-flawed-trial-of-foam-rolling-shows-8percent-rom-increase.html\" rel=\"nofollow noreferrer\">a small, flawed trial of foam-rolling that claims a slight benefit.</a> Another study,<a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4645924/\" rel=\"nofollow noreferrer\">\"The Effect of Foam Rolling Duration on Hamstring Range of Motion\"</a> found \"no significant differences between baseline knee extension ROM and the ROM present after foam rolling\"; this study isn't especially powerful (in terms of size), and has significant methodological weaknesses (for example, variability of pressure and area of foam-rolling).</p>\n" }, { "answer_id": 37231, "author": "Matt Sides", "author_id": 27535, "author_profile": "https://fitness.stackexchange.com/users/27535", "pm_score": 3, "selected": true, "text": "<p>Just to expand a bit on another point of view.</p>\n\n<p>I'd agree that doing a whole body static stretching routine before/after a workout is probably not the best way to use your time, however stretching &amp; foam rolling definitely have their uses.</p>\n\n<h3>Obviously most professional athletes you'd expect do some amount of stretching and muscle therapy.</h3>\n\n<p>Just a couple quick examples:</p>\n\n<ul>\n<li><a href=\"http://www.nfl.com/news/story/0ap3000000472355/article/combine-prep-a-typical-training-day-for-an-nfl-prospect\" rel=\"nofollow noreferrer\">Combine prep: A typical training day for an NFL prospect</a>\n\n<ul>\n<li>Mentions massage and flexibility sessions as part of a training day.</li>\n</ul></li>\n<li><a href=\"http://www.journal-advocate.com/ci_21218660/worlds-strongest-man-brian-shaw-gives-tips-sterling\" rel=\"nofollow noreferrer\">World's strongest man Brian Shaw gives tips...</a>\n\n<ul>\n<li>Has a personal stretcher &amp; suggests foam rolling. </li>\n</ul></li>\n</ul>\n\n<p>Now we're probably not trying to get into the NFL or be the worlds strongest man so take that w/ a grain of salt. </p>\n\n<h3>Stretching may not instantly improve performance but increased flexibility and range of motion is beneficial.</h3>\n\n<p>If you're horribly tight, have bad posture, or poor range of motion that will definitely hinder your ideal performance. So if you need to improve it stretching, rolling, and strengthening are pretty much your only options. </p>\n\n<p>Some quick reads to give pros and cons to stretching and foam rolling.</p>\n\n<ul>\n<li><a href=\"https://en.wikipedia.org/wiki/Fascia_training\" rel=\"nofollow noreferrer\">Fascia training</a>\n\n<ul>\n<li>\"Use of foam rollers or a roller massager before or after exercise for self-myofascial release appears to be helpful with regard to range of motion and soreness.\"</li>\n</ul></li>\n<li><a href=\"https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931\" rel=\"nofollow noreferrer\">Stretching: Focus on flexibility</a>\n\n<ul>\n<li>Speaks about how stretching in regards to your following workout has no benefit but increased flexibility overall has quite a few. </li>\n</ul></li>\n</ul>\n\n<h3>So stretch/roll after or only when you feel sore?</h3>\n\n<p>Neither or either, it really depends on what you need. I'd say most important is evaluate what you need in regards to your specific workout and overall goals.</p>\n\n<p><strong>If your workout would benefit from a increased range of motion.</strong></p>\n\n<p>For example you're doing Olympic or power style lifting, things like snatches, squats, dead lifts, and cleans will definitely benefit from shoulder, ankle, wrist, hip, etc. mobility. So regular rolling targeting areas and increasing your range of motion will defiantly help. </p>\n\n<p><strong>If you have any areas that are overly tight or imbalanced.</strong></p>\n\n<p>This may unrelated to your workout but rather something you may determine you'd benefit from. For example if your hunched over a desk all day your hips, back and shoulders likely could benefit from daily stretching and rolling. Or if a lack of mobility is preventing you from properly doing some exercises then definitely using any tool possible should be part of your daily training rather then an afterthought. </p>\n\n<p>Personally I used to always have one side of my back flair up when doing dead lifts or high volume on squats. This seemed to mainly be caused by my poor ankle mobility on one side and very tight hips. I've been doing daily hip opening stretches, rolling for the past 6 months and have not had any issues for the past few.</p>\n\n<p><strong>It's a big topic.</strong></p>\n\n<p>I'm no expert and mainly coming from a power lifting focus so keep that in mind. While I never see people doing a classic middle school stretching routine before or after a workout (usually bar or no weight warm ups and a dynamic movement routine), all the strongest most athletic guys I know do some sort mobility and maintenance routine outside of their workouts. </p>\n\n<p>So yeah if you're sore, tight or need some more flexibility go ahead roll it out, do some stretches before/after/both or don't see what works for you and what you can benefit from. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37176", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27636/" ]

[ { "answer_id": 37181, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": true, "text": "<p>Getting protein on a vegan diet is pretty simple. You can get it from <strong>tempeh, tofu, lentils, chickpeas, numerous types of beans, nutritional yeast, soy products</strong> and more.</p>\n\n<p><strong>As for the weight gain.</strong> It looks to me as if you've just started adding weight training to your primarily cardio based routine. This combined with the fact that you know you eat more calories than you need in order to lose weight makes the fact that you gain weight pretty logical to me. </p>\n\n<p>If you've gained weight as in muscle mass, that's probably the reason why you gained weight. If you mainly gained fat, there is another issue at hand.</p>\n" }, { "answer_id": 37184, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 0, "selected": false, "text": "<p>It’s entirely possible that you need to do a metabolic reset. Your body may have adjusted to consuming too few calories, and because of that it isn’t managing your caloric intake properly. If it isn’t that, it may be something else. Below is a quick checklist of things that it potentially could be off the top of my head...</p>\n\n<ul>\n<li>Metabolism: Can be fixed with a metabolic reset, and can be determined by strict daily calorie consumption over a few weeks.</li>\n<li>Hormones: Might be “fixable” by visiting the doctor, can probably be determined only by visiting the doctor.</li>\n<li>Overcomsumption: Can be fixed by eating less, sometimes we just eat more than we realize.</li>\n<li>Lack of activity: Can be fixed by being more active, the body may simply be used to more activity and the comparative lack thereof is telling the body to store what it normally uses.</li>\n<li>Intolerance: Can be fixed by removing certain foods, and certain foods may need removing because your body doesn’t tolerate them well.</li>\n<li>Other? There could be many things going on, but I would double check what I could through this list first, and then see what the doctor thinks if no clear answer presents itself.</li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/37177", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26093/" ]

[ { "answer_id": 37204, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>I'd see a local PT for an assessment. I'm only able to help you so much without seeing you in person. However this sounds like ITBS.</p>\n\n<hr>\n\n<h2>Iliotibial Band Syndrome (ITBS)</h2>\n\n<p><a href=\"https://i.stack.imgur.com/ooyLm.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/ooyLm.jpg\" alt=\"enter image description here\"></a></p>\n\n<hr>\n\n<ul>\n<li>Iliotibial band syndrome (ITBS) occurs when excessive irritation\ncauses pain at the outside (or lateral) part of the knee.</li>\n<li><p>The iliotibial band (ITB), often referred to as the \"IT band\" is a\ntype of soft tissue that runs along the side of the thigh from the\npelvis to the knee. As it approaches the knee, its shape thickens as\nit crosses a prominent area of the thigh (femur) bone, called the\nlateral femoral condyle.</p></li>\n<li><p>Near the pelvis, it attaches to 2 important hip muscles, the tensor\nfascia latae (TFL) and the gluteus maximus.</p></li>\n</ul>\n\n<hr>\n\n<p><strong>Source:</strong> <em><a href=\"https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx\" rel=\"nofollow noreferrer\">https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx</a></em></p>\n" }, { "answer_id": 37213, "author": "dakini", "author_id": 27070, "author_profile": "https://fitness.stackexchange.com/users/27070", "pm_score": 2, "selected": true, "text": "<p>Disclaimer: I'm not an expert and you need to ask a good physio/sports-doctor. </p>\n\n<p>In my experience (also backed up by that of many others, just check bodybuilding related forums), the body adapts to whatever activity you regularly engage it in. This is one of the major reasons people are often advised to switch up their workouts/routine when they plateau at a certain level. Just changing things can be surprisingly effective. </p>\n\n<p>In the context of your problem: you've adapted to whatever style of running you were engaged in. Presumably a lower cadence implies longer distance per step and knees rising higher. This is what your muscles and tendons/ligaments were used to. A faster cadence works the system differently. </p>\n\n<p>I'd suggest treating the faster cadence business as a \"new\" thing, and starting out small (short distance bouts at the new cadence) and only increasing slowly. </p>\n\n<p>Other things you might also need to check: if your striking (forefoot/heel first) is still the same, shoe cushioning (very soft is bad for high cadence) (try medium if not hard), if shoes are designed for your pronation type, and your \"balance\" (try running on loose sand). </p>\n\n<p>Other things you need to do: rice (rest/ice/compress/elevate) the bad knee, knee strengthening exercises, core strengthening exercises. </p>\n\n<p>Good luck and see a physio, ideally one experienced with running. It does sound like ITBS. </p>\n\n<p>PS: I've had itbs for similar reasons, as well as from switching hard and medium soles frequently, and from increasing distance too quickly. </p>\n\n<p>PPS: listen to your body, don't push your way through these symptoms - learn to recognise/distinguish the pain of tiredness/exhaustion from an actual potential physical problem. You can push trough the former but need to respect the latter. </p>\n\n<p>Oh, and stretch plenty. Before and after. Even during if you feel stiff. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37192", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27923/" ]

[ { "answer_id": 37204, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<p>I'd see a local PT for an assessment. I'm only able to help you so much without seeing you in person. However this sounds like ITBS.</p>\n\n<hr>\n\n<h2>Iliotibial Band Syndrome (ITBS)</h2>\n\n<p><a href=\"https://i.stack.imgur.com/ooyLm.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/ooyLm.jpg\" alt=\"enter image description here\"></a></p>\n\n<hr>\n\n<ul>\n<li>Iliotibial band syndrome (ITBS) occurs when excessive irritation\ncauses pain at the outside (or lateral) part of the knee.</li>\n<li><p>The iliotibial band (ITB), often referred to as the \"IT band\" is a\ntype of soft tissue that runs along the side of the thigh from the\npelvis to the knee. As it approaches the knee, its shape thickens as\nit crosses a prominent area of the thigh (femur) bone, called the\nlateral femoral condyle.</p></li>\n<li><p>Near the pelvis, it attaches to 2 important hip muscles, the tensor\nfascia latae (TFL) and the gluteus maximus.</p></li>\n</ul>\n\n<hr>\n\n<p><strong>Source:</strong> <em><a href=\"https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx\" rel=\"nofollow noreferrer\">https://www.moveforwardpt.com/SymptomsConditionsDetail.aspx</a></em></p>\n" }, { "answer_id": 37213, "author": "dakini", "author_id": 27070, "author_profile": "https://fitness.stackexchange.com/users/27070", "pm_score": 2, "selected": true, "text": "<p>Disclaimer: I'm not an expert and you need to ask a good physio/sports-doctor. </p>\n\n<p>In my experience (also backed up by that of many others, just check bodybuilding related forums), the body adapts to whatever activity you regularly engage it in. This is one of the major reasons people are often advised to switch up their workouts/routine when they plateau at a certain level. Just changing things can be surprisingly effective. </p>\n\n<p>In the context of your problem: you've adapted to whatever style of running you were engaged in. Presumably a lower cadence implies longer distance per step and knees rising higher. This is what your muscles and tendons/ligaments were used to. A faster cadence works the system differently. </p>\n\n<p>I'd suggest treating the faster cadence business as a \"new\" thing, and starting out small (short distance bouts at the new cadence) and only increasing slowly. </p>\n\n<p>Other things you might also need to check: if your striking (forefoot/heel first) is still the same, shoe cushioning (very soft is bad for high cadence) (try medium if not hard), if shoes are designed for your pronation type, and your \"balance\" (try running on loose sand). </p>\n\n<p>Other things you need to do: rice (rest/ice/compress/elevate) the bad knee, knee strengthening exercises, core strengthening exercises. </p>\n\n<p>Good luck and see a physio, ideally one experienced with running. It does sound like ITBS. </p>\n\n<p>PS: I've had itbs for similar reasons, as well as from switching hard and medium soles frequently, and from increasing distance too quickly. </p>\n\n<p>PPS: listen to your body, don't push your way through these symptoms - learn to recognise/distinguish the pain of tiredness/exhaustion from an actual potential physical problem. You can push trough the former but need to respect the latter. </p>\n\n<p>Oh, and stretch plenty. Before and after. Even during if you feel stiff. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37193", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27636/" ]

[ { "answer_id": 37211, "author": "Esrien", "author_id": 27911, "author_profile": "https://fitness.stackexchange.com/users/27911", "pm_score": 3, "selected": true, "text": "<p>Do sternum pull ups on rings, when you are at the top portion you have to lift your legs up, straight like in a front lever then externally rotate your shoulders like in a pull apart or a \"no money\" exercise.</p>\n\n<p>If you find it too hard just use bands or get assistance from someone .</p>\n\n<p>Normal pull ups do nothing for your rotator cuff, as those muscles just give a small secondary assistance in stabilizing your scapula(during a normal pull up).</p>\n" }, { "answer_id": 37235, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 0, "selected": false, "text": "<p>When you are at the top of a pull-up, push your self back from the bar and then pull back towards the bar. Stay at the same height when you do this. While this is an additional movement for the pull-up, it’s also something relatively easy to incorporate into pull-ups. Alternatively you can repeat these as isolated movements.</p>\n" }, { "answer_id": 37260, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 2, "selected": false, "text": "<p><strong>Scapular Pull Ups</strong></p>\n\n<ul>\n<li><strong><a href=\"https://www.youtube.com/watch?v=CG5B_aXsucY\" rel=\"nofollow noreferrer\">Full Video</a></strong></li>\n<li><strong><a href=\"https://www.youtube.com/watch?v=CG5B_aXsucY&amp;t=233s\" rel=\"nofollow noreferrer\">Right to Demo</a></strong></li>\n</ul>\n\n<hr>\n\n<p><em>I'd take a look at this just to clean up everything:</em></p>\n\n<ul>\n<li><a href=\"https://www.youtube.com/watch?v=MogM8PlV1NI\" rel=\"nofollow noreferrer\"><strong>7 Dumbest Pull-Up Mistakes Sabotaging Your Back Growth! STOP DOING THESE!</strong></a></li>\n</ul>\n\n<hr>\n\n<p>Last thing. I'm not sure how you're doing your weighted pull-ups <em>(or dips for that matter)</em> but holding a DB between your legs, especially if you're doing a weight over 45lbs IMO is the way to go <em>(speed ease, no-in out delays / no annoyances etc...</em>). </p>\n\n<p>I personally can't stand weight vest / belts. Good luck!</p>\n\n<hr>\n\n<p><a href=\"https://i.stack.imgur.com/PYSkh.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/PYSkh.jpg\" alt=\"enter image description here\"></a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37210", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27916/" ]

[ { "answer_id": 37246, "author": "N.Briton", "author_id": 25083, "author_profile": "https://fitness.stackexchange.com/users/25083", "pm_score": 2, "selected": false, "text": "<p>You said you don't have a trainer/coach, but my advice is to seek one out, preferably one who competes as well. I say this straight up because you also said you want to <strong>win</strong> a local powerlifting competition.</p>\n\n<p>I also have 7 weeks to my next powerlifting competition, but I'm a month into my training run, and my coach has written me a brutal program with a good mix of heavy and volume.</p>\n\n<p>A coach will assess your technique, your abilities, and movement patterns, so they can tailor a training program specifically for you.</p>\n\n<p>As an example from my experience - the very first session I had with my coach, my deadlift went from 160kg to 180kg, just from tweaking my technique. That said to me that I had strength, but my form needed improvement.</p>\n\n<p>That being said, if you can't access a coach, there are plenty of existing programs that have good results, like Stronglifts/Starting strength at the beginner level, and mad cow or Wendler 5/3/1 for intermediates. Whatever you choose to follow, make sure you are consistent, and that you add weight to the bar each week - start light, otherwise you'll plateau quickly.</p>\n\n<p>Work on improving your form - film yourself so you can critique your lifts. Conditioning is also important, make sure you get some in. I like to use high-rep training for this.</p>\n\n<p>Leading into the comp, work up to heavy singles in your last week beforehand, with a little bit of back-off work, and leave 2-3 days to recover before the big day.</p>\n\n<p>But probably more important than the time spent in the gym is your time spent out of it - nutrition and recovery is where you will get your gains. Eat big and focus on recovery.</p>\n\n<p>Good luck.</p>\n" }, { "answer_id": 37249, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 4, "selected": true, "text": "<p><strong>Learn the rules</strong></p>\n\n<p>It may be surprising, but there is no universally set rules for powerlifting competitions. A powerlifting competition sponsored by a federation must follow the federation's rules, but each federation may have different set of rules. A powerlifting competition that's hosted by a gym and not sponsored can have their own sets of rules. Most will be about the same, but it's best not to make assumptions.</p>\n\n<ul>\n<li>Is it actually a powerlifting competition? This one may seem odd, but I bring this up because a local gym hosted a \"powerlifting meet\" which was basically a \"How many reps can you lift at 325\" competition. It was not received well.</li>\n<li>What are the clothing requirements? Are you required to wear a singlet? If so, what kind of singlet?</li>\n<li>What equipment are you allowed to use? Does \"raw\" mean no equipment at all? Are you allowed to use a belt? Knee sleeves? Wrist wraps? etc.</li>\n<li>What shoes are you allowed to wear? </li>\n<li>Squat:\n\n<ul>\n<li>Do you walk the weight out or is it a monolift rack?</li>\n<li>Are you allowed to chalk your back?</li>\n<li>Are you required to pause?</li>\n</ul></li>\n<li>Bench:\n\n<ul>\n<li>Where are your feet allowed? Are they required to be flat on the ground, or can you press on the balls of your feet?</li>\n<li>Are you required to pause?</li>\n<li>Are you required to wrap your thumbs around the bar?</li>\n<li>How wide are your arms allowed to be?</li>\n<li>Are you required to follow commands? If so, what are the commands? </li>\n</ul></li>\n<li>Deadlift\n\n<ul>\n<li>Do you have to wait for a command to disengage the lockout?</li>\n<li>Are you allowed to drop the weight, or are you required to lower it in a controlled fashion?</li>\n</ul></li>\n</ul>\n\n<p>This is by no means an exhaustive list. Just things to think about.</p>\n\n<p>After that, all your training should focus on lifting as you would on competition day. </p>\n\n<p>If you're required to wear a singlet, it's best to wear it a couple times before competition so you get a feel for it. </p>\n\n<p>If you're required to follow bench press commands, try to find someone who knows what they're doing to give those commands so you can practice.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37239", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27957/" ]

[ { "answer_id": 37243, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 1, "selected": false, "text": "<p>“I need to understand what those articles mean”</p>\n\n<p>They are generalizing. It’s a true statement, just not an accurate one.</p>\n\n<p>“and why,”</p>\n\n<p>Either to keep it simple, or because they don’t know.</p>\n\n<p>“so I could calculate my calories and protein intake correctly.”</p>\n\n<p>For Protein, you want to consume 1.5-2.0 times your kg body weight in grams of protein. You can do more if you want, but the benefits of doing so aren’t clear.</p>\n\n<p>As for calories in general? Closely monitor ALL of your calories for a week and make sure to eat the same amount every day. At the end of the week, weigh yourself. If you lost weight, add 500 calories and repeat the experiment. If you maintained, add 250 calories and repeat the experiment. If you gain too much, just cut back.</p>\n\n<p>Your goal weight gain should be 0-0.5 lbs per week, if you’re gaining more than that, it’s probably fat. As a general rule, a human male can only build 1-2 lbs of muscle a month, while a female can build 0.5-1 lb a month.</p>\n\n<p>For best results, plan out your meals ahead of time and utilize “MyFitnessPal”, as well as making sure that you follow a competent workout program. You’ll save yourself A LOT of time and misery by listening to someone who knows what they are doing. Yes, it can be pricey, but it is more than worth it. A program that I would suggest is “ATHLEAN-X”, but any reputable program will work.</p>\n\n<p>Good luck!</p>\n" }, { "answer_id": 37261, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<h2>The Ectomorph Plan</h2>\n\n<p>It's easy to over-think, over-research everything etc. You may hate the simplicity of this answer but it works. <strong>You're young and an ectomorph - there is no reason to count calories. ZERO.</strong> </p>\n\n<hr>\n\n<p><strong>Your only 2 goals are:</strong></p>\n\n<p><strong>1) Consistent Lifting</strong></p>\n\n<ul>\n<li>One Session per day MAX</li>\n<li>1 hour MAX sessions <em>(Longer and More is NOT better)</em></li>\n<li>High Weight / Low Reps</li>\n<li>No scheduled cardio as you are in a bulking phase <em>(obviously sports etc are fine)</em>.</li>\n</ul>\n\n<p><strong>2) Consistent Eating</strong></p>\n\n<ul>\n<li>Every meal Approximately 2-2.5 Hours Apart <em>(Set your phone alarm for every 2 hours)</em></li>\n<li>10-20 grams of protein EACH meal <em>(this is the only type of \"counting\" you need to worry about.)</em></li>\n<li>Any Carbs or Fats with each mean <em>(aim for healthy if possible)</em></li>\n</ul>\n" } ]

[ "https://fitness.stackexchange.com/questions/37240", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27965/" ]

[ { "answer_id": 37242, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": true, "text": "<p>Yes, until you begin fasting, you should continue to train as usual and eat as much as you can. Put on extra bodyfat to help fuel you through the fast.</p>\n\n<p>During your fasting period, eat as much as you can when you can (that is, after dark). Reduce your training volume but do one heavy set of each exercise instead of multiple sets; this way, you will bias your body toward preserving strength without exceeding your reduced recovery capacity.</p>\n" }, { "answer_id": 37248, "author": "Olav", "author_id": 2094, "author_profile": "https://fitness.stackexchange.com/users/2094", "pm_score": 0, "selected": false, "text": "<p>Perhaps </p>\n\n<p>But there are many believers in fasted training, where you have your first meal of the day after you train.</p>\n\n<p>Perhaps train a bit later in the day, and make sure you have a calorie surplus on the days you train.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37241", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27966/" ]

[ { "answer_id": 37242, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": true, "text": "<p>Yes, until you begin fasting, you should continue to train as usual and eat as much as you can. Put on extra bodyfat to help fuel you through the fast.</p>\n\n<p>During your fasting period, eat as much as you can when you can (that is, after dark). Reduce your training volume but do one heavy set of each exercise instead of multiple sets; this way, you will bias your body toward preserving strength without exceeding your reduced recovery capacity.</p>\n" }, { "answer_id": 37248, "author": "Olav", "author_id": 2094, "author_profile": "https://fitness.stackexchange.com/users/2094", "pm_score": 0, "selected": false, "text": "<p>Perhaps </p>\n\n<p>But there are many believers in fasted training, where you have your first meal of the day after you train.</p>\n\n<p>Perhaps train a bit later in the day, and make sure you have a calorie surplus on the days you train.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37250", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25585/" ]

[ { "answer_id": 37242, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": true, "text": "<p>Yes, until you begin fasting, you should continue to train as usual and eat as much as you can. Put on extra bodyfat to help fuel you through the fast.</p>\n\n<p>During your fasting period, eat as much as you can when you can (that is, after dark). Reduce your training volume but do one heavy set of each exercise instead of multiple sets; this way, you will bias your body toward preserving strength without exceeding your reduced recovery capacity.</p>\n" }, { "answer_id": 37248, "author": "Olav", "author_id": 2094, "author_profile": "https://fitness.stackexchange.com/users/2094", "pm_score": 0, "selected": false, "text": "<p>Perhaps </p>\n\n<p>But there are many believers in fasted training, where you have your first meal of the day after you train.</p>\n\n<p>Perhaps train a bit later in the day, and make sure you have a calorie surplus on the days you train.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37253", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18377/" ]

[ { "answer_id": 37367, "author": "John M", "author_id": 23984, "author_profile": "https://fitness.stackexchange.com/users/23984", "pm_score": 1, "selected": false, "text": "<p>You're correct that <strong>in theory</strong> your body can deal effectively with the shear forces on your spine provided that you maintain good form, the question is do you maintain perfect form towards the end of a heavy set, when you're tired? Every time? As far as the single-leg exercises go, there's no question that they drastically reduce the compressive load on your spine, and also reportedly translate well into improved performance during \"real-life\" activities. If you haven't read any of his articles, strength coach Mike Boyle is one of the biggest and most knowledgable proponents of single-leg exercises. I would personally recommend adding some to your routine regardless of whether you persist with the conventional squats and deadlifts.</p>\n\n<p>To answer your second question, I would say yes, it's certainly possible. In fact <a href=\"https://www.t-nation.com/training/all-muscle-no-iron\" rel=\"nofollow noreferrer\">this</a> article relates an interesting story of how gymnasts can pull a big deadlift having only done bodyweight training!</p>\n" }, { "answer_id": 37382, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<blockquote>\n <p>If I swapped the conventional barbell lifts for the variants I mentioned above, would that come with a lower risk of long term damage to my body? (Back, joints, etc).</p>\n</blockquote>\n\n<p>Not necessarily, no:</p>\n\n<ul>\n<li>Single-leg movements such as split squats are inherently less stable than double-leg exercises such as barbell squats; a fall -- or perhaps worse, an strained attempt to prevent one -- may incur injury.</li>\n<li>Machine-based movements significantly ease the application of stress to (often) a single joint. This also makes it easier to <em>over</em>-stress a joint and/or the muscles that operate it.</li>\n</ul>\n\n<blockquote>\n <p>If I swapped for these exercises, would it still be possible to build a moderate level of strength and muscle [enough that I could still squat and deadlift 1.5x my bodyweight if I wanted to], even if it's over a longer period of time?</p>\n</blockquote>\n\n<p>Possibly, yes; however, you have no way to determine whether you can squat and deadlift 1.5x your bodyweight unless you <em>actually do so</em>, which is best accomplished by training your squat and deadlift.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37265", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]

[ { "answer_id": 37301, "author": "Amit P", "author_id": 27997, "author_profile": "https://fitness.stackexchange.com/users/27997", "pm_score": 0, "selected": false, "text": "<p>Working on stability in that overhead position with other exercises could help.</p>\n\n<p>Try doing single arm dumbbell presses overhead while standing, work the weight up and keep the movement slow to work on your stabilising muscles. </p>\n" }, { "answer_id": 37302, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>Without seeing you press, I'm uncertain what's causing your imbalance. However, you may be able to improve your balance in the press by:</p>\n\n<ol>\n<li><strong>Picking a point of focus.</strong> Before beginning each repetition &mdash; preferably for the entire duration of the set &mdash; pick a point straight ahead of you at eye level and <em>stare intently at it</em>. Wandering eyes change the visual point of reference, making balance more difficult.</li>\n<li><strong>Keeping the barbell close to you, and your elbows forward and up.</strong> The barbell must start quite close to you and remain quite close to you for efficiency and balance. Touching the barbell to your neck to begin each rep is a useful, tactile check to ensure a good initial position. The barbell must travel upward and downward close to your face (\"aim for your nose\").</li>\n<li><strong>Pressing <em>straight</em> upward.</strong> Fairly frequently &mdash; especially with lower weights, which permit greater form deviations &mdash; lifters will fail to press the barbell in a vertical line, and will, instead, press the barbell in a path that slopes upward from anterior to posterior. (#2 above contributes to this.) This causes balance trouble when the barbell travels too far backward; it should end up directly above the shoulder joints, not behind them.</li>\n</ol>\n\n<p>I recommend that your record a video of you pressing and apply these ideas while reviewing it. You may also submit a video to <a href=\"https://startingstrength.com/resources/forum/forum155/\" rel=\"nofollow noreferrer\">the Starting Strength Technique forum</a>. <a href=\"https://startingstrength.com/resources/forum/technique/16744-suggestions-filming-form-checks.html\" rel=\"nofollow noreferrer\">Position the camera</a> to either of your sides, either directly to the side or slightly little in front of you. In other words: Assuming that \"12 o'clock\" is the direction that you are facing, aim the camera at yourself at 2 or 3 o'clock (or 9 or 10 o'clock).</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37277", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/8480/" ]

[ { "answer_id": 37298, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<blockquote>\n <p>Is there a way to effectively increase muscle size while conserving my toned body shape [or, in other words my defined muscle structure]?</p>\n</blockquote>\n\n<p>You seem to be asking whether there is a way to build muscular mass without building fatty mass.</p>\n\n<p><strong>Short answer: No.</strong></p>\n\n<p><strong>Longer answer: <a href=\"https://www.muscleandstrength.com/articles/carb-cycling-fat-loss-build-muscle\" rel=\"nofollow noreferrer\">Maybe</a>.</strong></p>\n\n<p><strong>Regardless</strong>, the following approach works very well:</p>\n\n<ol>\n<li><a href=\"https://startingstrength.com/get-started\" rel=\"nofollow noreferrer\">Build muscle</a> and some fat.</li>\n<li><a href=\"https://startingstrength.com/article/death_by_prowler\" rel=\"nofollow noreferrer\">Lose fat</a> and some muscle.</li>\n<li>Repeat 1. and 2. as desired.</li>\n</ol>\n\n<p>The body appears manage its tissue creation/destruction processes <em>globally</em>. In other words, the body is exclusively either <em>creating</em> or <em>destroying</em> tissues -- <strong>not</strong>, for example, both building muscle and losing fat concurrently. The foregoing approach works well because it focuses on maximal progress toward one goal at a time, instead of switching between them and hoping to progress both in alternating tiny increments, which are especially sensitive to variations in many factors.</p>\n" }, { "answer_id": 37305, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": true, "text": "<p>First of all, it depends on how close you are to your maximum muscle potential. By that, I am referring to the maximum amount of muscle that you could potentially (naturally) carry on your frame according to your individual genetics. Refer to FFMI to roughly determine this. The closer you are to that, the less likely that simultaneous fat loss/muscle gain will be possible.</p>\n\n<p><a href=\"http://www.naturalphysiques.com/28/fat-free-mass-index-ffmi\" rel=\"nofollow noreferrer\">http://www.naturalphysiques.com/28/fat-free-mass-index-ffmi</a></p>\n\n<p>Second, if you stay in a positive nitrogen balance (usually by eating enough protein) and you eat enough calories to maintain your weight (total weight), then it is possible, but expect slower results on both fronts. If you are young and you still have plenty of muscle potential left, then you have quite a bit more wiggle room than older folks who are closer to their maximum potential, but it is very much possible.</p>\n\n<p>Third, is it desirable? You could eat in a slight surplus (gaining 0-0.5 lbs a week) and have an excellent lean bulk if your goal is to put on muscle. You’ll gain more muscle mass this way, but how much more? There is no scientific answer for that. It could very well be marginal at best. So while you would put on “more” muscle almost definitely, the actual percentage might be underwhelming in the face of looking at having to lose weight down the line. On the other hand, it might be a significant number. There are too many variables at play. Regardless ANY kind of bulk will definitely grant faster muscle building, the exact amount just isn’t clear.</p>\n\n<p>Fourth, decide what is important to you and what isn’t. Decide on the path based on that. Both paths will take a lot of time. One path gets to higher muscle mass quicker, but at the cost of additional fat. The other path comes at the cost of being more strict with yourself (finding that ideal personal balance). Whatever you choose, I wish you luck!</p>\n\n<p>Edit - One thing I didn’t mention that is also important to this whole thing is your body fat percentage. If your BF% is low (12 or under) you’ll probably want to simply focus on a lean bulk rather than weight maintenance through fat loss and muscle gain. From what I understand of your question, you’re probably somewhere around here. I already explained the lean bulk in the third paragraph, so there’s no need to repeat that but, but let’s talk about how it correlates to body fat. If you don’t have a lot of body fat to lose, then your (overall) weight will almost need to increase when you put on additional muscle due to the additional weight of the muscle itself. This is a good thing, but keep in mind that not everything you gain will necessarily be muscle. Typically, a man will be able to add 1-2 pounds of muscle to his frame per month under good-ideal conditions. Therefore, if you gain more than that, it’s easy to gauge what may be muscle and what may be fat.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37296", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26692/" ]

[ { "answer_id": 37298, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<blockquote>\n <p>Is there a way to effectively increase muscle size while conserving my toned body shape [or, in other words my defined muscle structure]?</p>\n</blockquote>\n\n<p>You seem to be asking whether there is a way to build muscular mass without building fatty mass.</p>\n\n<p><strong>Short answer: No.</strong></p>\n\n<p><strong>Longer answer: <a href=\"https://www.muscleandstrength.com/articles/carb-cycling-fat-loss-build-muscle\" rel=\"nofollow noreferrer\">Maybe</a>.</strong></p>\n\n<p><strong>Regardless</strong>, the following approach works very well:</p>\n\n<ol>\n<li><a href=\"https://startingstrength.com/get-started\" rel=\"nofollow noreferrer\">Build muscle</a> and some fat.</li>\n<li><a href=\"https://startingstrength.com/article/death_by_prowler\" rel=\"nofollow noreferrer\">Lose fat</a> and some muscle.</li>\n<li>Repeat 1. and 2. as desired.</li>\n</ol>\n\n<p>The body appears manage its tissue creation/destruction processes <em>globally</em>. In other words, the body is exclusively either <em>creating</em> or <em>destroying</em> tissues -- <strong>not</strong>, for example, both building muscle and losing fat concurrently. The foregoing approach works well because it focuses on maximal progress toward one goal at a time, instead of switching between them and hoping to progress both in alternating tiny increments, which are especially sensitive to variations in many factors.</p>\n" }, { "answer_id": 37305, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": true, "text": "<p>First of all, it depends on how close you are to your maximum muscle potential. By that, I am referring to the maximum amount of muscle that you could potentially (naturally) carry on your frame according to your individual genetics. Refer to FFMI to roughly determine this. The closer you are to that, the less likely that simultaneous fat loss/muscle gain will be possible.</p>\n\n<p><a href=\"http://www.naturalphysiques.com/28/fat-free-mass-index-ffmi\" rel=\"nofollow noreferrer\">http://www.naturalphysiques.com/28/fat-free-mass-index-ffmi</a></p>\n\n<p>Second, if you stay in a positive nitrogen balance (usually by eating enough protein) and you eat enough calories to maintain your weight (total weight), then it is possible, but expect slower results on both fronts. If you are young and you still have plenty of muscle potential left, then you have quite a bit more wiggle room than older folks who are closer to their maximum potential, but it is very much possible.</p>\n\n<p>Third, is it desirable? You could eat in a slight surplus (gaining 0-0.5 lbs a week) and have an excellent lean bulk if your goal is to put on muscle. You’ll gain more muscle mass this way, but how much more? There is no scientific answer for that. It could very well be marginal at best. So while you would put on “more” muscle almost definitely, the actual percentage might be underwhelming in the face of looking at having to lose weight down the line. On the other hand, it might be a significant number. There are too many variables at play. Regardless ANY kind of bulk will definitely grant faster muscle building, the exact amount just isn’t clear.</p>\n\n<p>Fourth, decide what is important to you and what isn’t. Decide on the path based on that. Both paths will take a lot of time. One path gets to higher muscle mass quicker, but at the cost of additional fat. The other path comes at the cost of being more strict with yourself (finding that ideal personal balance). Whatever you choose, I wish you luck!</p>\n\n<p>Edit - One thing I didn’t mention that is also important to this whole thing is your body fat percentage. If your BF% is low (12 or under) you’ll probably want to simply focus on a lean bulk rather than weight maintenance through fat loss and muscle gain. From what I understand of your question, you’re probably somewhere around here. I already explained the lean bulk in the third paragraph, so there’s no need to repeat that but, but let’s talk about how it correlates to body fat. If you don’t have a lot of body fat to lose, then your (overall) weight will almost need to increase when you put on additional muscle due to the additional weight of the muscle itself. This is a good thing, but keep in mind that not everything you gain will necessarily be muscle. Typically, a man will be able to add 1-2 pounds of muscle to his frame per month under good-ideal conditions. Therefore, if you gain more than that, it’s easy to gauge what may be muscle and what may be fat.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37309", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27966/" ]

[ { "answer_id": 37628, "author": "Lloyd Moore", "author_id": 8255, "author_profile": "https://fitness.stackexchange.com/users/8255", "pm_score": 1, "selected": false, "text": "<p>The amount of weight that you are lifting puts you in the elite category and is demonstrative of the hard work you've done to achieve that, well done. A lesser-known fact is that the standard bench press puts tremendous strain on the connective tendons below the shoulder joint since the upper arm remains in a wide position with respect to your pecs. An alternative exercise to include in your routine is dumbbell bench presses. These allow you to finish the exercise in the more natural position with the arms much closer together, alleviating a lot of the pressure on that tendon, and allowing you to make the movement more productive from the middle to final position. The goal here is to allow maximum development of the pecs and avoid injury at the same time.</p>\n" }, { "answer_id": 38137, "author": "Will Appleby", "author_id": 16628, "author_profile": "https://fitness.stackexchange.com/users/16628", "pm_score": 2, "selected": false, "text": "<p>One suggestion I would make is dropping the chest flies completely. Several fitness trainers (Jeff Cavaliere of Athlene-X on Youtube for one), claim that doing flies has a very minimal effect on chest growth, while placing considerable stress on connective tissue due to the extreme stretch on chest tendons.</p>\n\n<p>I don't lift anywhere near your weight (PB 140kgs @85kg bodyweight) but I've had similar injuries in the past, and since dropping flies the issue seems much less frequent.</p>\n" }, { "answer_id": 40276, "author": "Marcello Miorelli", "author_id": 18296, "author_profile": "https://fitness.stackexchange.com/users/18296", "pm_score": 2, "selected": true, "text": "<p>I have <a href=\"https://fitness.stackexchange.com/a/38137/18296\">dropped the chest flies as Will Appleby</a> suggested.</p>\n\n<p>I have added <a href=\"https://fitness.stackexchange.com/a/37628/18296\">dumbbell exercises as LLoyed Moore</a> described.</p>\n\n<p>I have also added <code>on a separated day</code> (generally the day after bench - not good I know)\ntriceps exercises - mainly closed grip bench press (10 sets of 10 reps of 100kg) and dips (body weight - at the moment 110 kg).</p>\n\n<p>this is the closed grip bench press:\n<a href=\"https://i.stack.imgur.com/It5Zj.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/It5Zj.png\" alt=\"enter image description here\"></a></p>\n\n<p>this is the triceps dips:</p>\n\n<p><a href=\"https://i.stack.imgur.com/OvYc5.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/OvYc5.png\" alt=\"enter image description here\"></a></p>\n\n<p>But what I believe it really has made the difference and I have never had problems with my shoulders again, is adding this exercise to before and in-between bench press sets:</p>\n\n<p>I do it exactly as it is shown on the picture below</p>\n\n<p>1 - complete stretch laterally - in front - as shown on the fist pic below</p>\n\n<p>2 - keeping laterally fully stretched go all the way to the back (or wherever is your own limit, start small and slow and progress accordingly)</p>\n\n<p>3 - the goal is to have the resistance band fully stretched all the way to the back</p>\n\n<p>I do this 10 times before each bench press set, and it is working very well to my present condition.</p>\n\n<p><a href=\"https://i.stack.imgur.com/X6HLs.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/X6HLs.png\" alt=\"enter image description here\"></a></p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37348", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18296/" ]

[ { "answer_id": 37359, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 2, "selected": false, "text": "<p>A few things:</p>\n\n<p><strong>1. You'll need to adjust your eating habits</strong></p>\n\n<p>The most important thing about losing weight (in my opinion) is nutrition. The reason you've gained this much weight is probably bad nutrition so I advise you to start eating more healthy foods and cut down on foods that are high in calories.</p>\n\n<p><strong>2. Working out</strong></p>\n\n<p>You won't instantly need to start going ham on your workouts. Your body will need to get used to working out. Even going for 1 hour walks will make a significant difference in not only reducing your bodyweight but regaining the ability to do both strenght- and cardio-type training.</p>\n\n<p>When you've done this for a little while you can start doing more intense workouts. You'll need to find out when this point comes for you, this could be within a week or 2, but it could also take a bit longer.</p>\n\n<p><strong>3. Do something you enjoy</strong></p>\n\n<p>In order to succeed in losing weight and staying at the goal weight you might set, you'll need to find something you enjoy doing. If you enjoy cycling, do that, if you enjoy bodyweight training, do that! As long as it is some type of physical exercise you enjoy, you'll be losing weight, getting more healthy and keep going at it :)</p>\n\n<p><strong>4. Don't worry about numbers</strong></p>\n\n<p>Last but not least. I don't think you should be staring at numbers to determine if you're successful or not. If you're feeling better, you're doing great. If you like the way you look? You're doing great! There is no need to say \"I want to weigh X-amount\" or \"I want to run 10 miles in X-amount of time\" and not be happy untill you reach this number.</p>\n\n<p><strong>And the optional extra, finding a workout partner!</strong></p>\n\n<p>Some days it's just hard to find motivation. On these days it can help a ton having a partner that can get you off the couch and into the gym! A training partner can also help if you don't know how to do certain exercises properly because you can't always see everything you're doing. Because of this I'm a huge advocate for workout partners.</p>\n\n<p>I hope this helps!</p>\n" }, { "answer_id": 37375, "author": "user3063937", "author_id": 25225, "author_profile": "https://fitness.stackexchange.com/users/25225", "pm_score": 0, "selected": false, "text": "<p>It's not about good nutrition or bad nutrition, the most important thing for loosing weight is to reduce calories. I would use a calorie tracking app and a kitchen scale and write down everything you eat, go 3-400 calories below your maintenance rate and you'll loose weight at a steady rate. </p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37353", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28064/" ]

[ { "answer_id": 37547, "author": "empo", "author_id": 26396, "author_profile": "https://fitness.stackexchange.com/users/26396", "pm_score": 0, "selected": false, "text": "<p>Sounds like you may have ankle mobility issues.\nCheck <a href=\"https://squatuniversity.com/2015/11/05/the-squat-fix-ankle-mobility-pt-1/\" rel=\"nofollow noreferrer\">this post</a> out which explains how to test and fix mobility issues</p>\n\n<p>The whole website is also a great resource for how to safely improve your squat, as you commented above.</p>\n\n<p>Hope this helps.</p>\n" }, { "answer_id": 37549, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>A proper back squat uses a (roughly) shoulder-width stance with toes angled slightly out, which facilitates abduction (\"angling out\") of the femurs during the movement. Yes, this does use the hips/glutes; this is desirable (not \"cheating\"!) because it allows us to train more muscle mass. It also prevents impingement of tissues between the femur and the anterior iliac spines, and allows your abdomen to go between your thighs, enabling you to attain proper depth more easily.</p>\n\n<p>Please consider reading more about <a href=\"https://startingstrength.com/article/lifts/squat-mechanics-a-clarification\" rel=\"nofollow noreferrer\">The Squat</a>.</p>\n" } ]

[ "https://fitness.stackexchange.com/questions/37369", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]