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37,372
<p>I am 25 yrs old standing 173cm and weighing 53kgs. I have job which is totally sitting one for at least 8 hrs a day. After that also I dont have much physical work. I want to gain weight so where should I start first. Should I start eating more and after join the gym or take the gym with more food intake. I heard that peanut butter is great to start off with. I am vegetarian so my diet will be accordingly. Thank you.</p>
[ { "answer_id": 37373, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 3, "selected": false, "text": "<p><strong>TLDR: Yes, joining a gym to work out and eat more (good) food will help you gain weight, and I'll explain how to start off.</strong></p>\n\n<p>First off, 4 years ago I was right where you are. I'm 184cm tall and would weigh about 56kg. In the first two years I gained about 20kg, but I had to work very hard for it so don't think this will come easy.</p>\n\n<p>You'll need to start working out, I advice either 3 or 4 days a week. I would advice to do a mix of weight training and bodyweight training. So things like benchpress, deadlifts, squats, shoulderpress, combined with things like push-ups, pull-ups, planking. This will give you a well rounded plan which will incorporate every muscle in the body.</p>\n\n<p>You'll also need to adjust your eating habits. Since you'll be burning a lot more calories because of all the working out, you'll also need to consume loads more, especially because you want to increase your weight.</p>\n\n<p>Since you are a vegetarian, things like beans, lentils and all kinds of nuts will be good to increase your caloric intake. You'll also need to consume enough protein, quark-yoghurt is a good source for this for vegetarians. What worked for me is to also consume a lot of carbohydrates, so I eat about half a bread each day with things like peanut butter.</p>\n\n<p><strong>One of the most important things to note is that gaining weight won't happen overnight.</strong> You'll need to be patient with it. I hope this helps, if you have any furthuer questions feel free to ask them. Also, if I missed anything feel free to add it in the comments.</p>\n" }, { "answer_id": 37374, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>If you want to gain aesthetic weight don't bulk heavy just a 250 calories surplus, with progression.</p>\n\n<p>1 year 250 surplus, the next year 300 then 350 and so on.</p>\n\n<p>A good example for a diet is : 1 meal of pasta/rice 1 meal of beans/grains 3 snacks of nuts 10 snacks of fruits/veggies and maybe some fruit juice or almond milk.</p>\n\n<p>If you have thyroid problems stay low on your carbs, if not then just eat normally. </p>\n\n<p>Don't join any gym, it's not worth it unless you live in a really cheap country. 1 year of gym membership is 500$ or 600$ and it's only 1 single year which is not enough to make any substantial change to your body, you might gain 9-15 lbs of muscle mass and you need to pay again to keep the muscle or build more. </p>\n\n<p>By buying what i listed down there you will be able to train every single skeletal muscle in your body from your toes up to your jaw. You can get a big back, huge chest, huge legs and biceps and so on for a total cost of only 269$, this is all equipment that will last forever which you can keep in your closet or your garden. Don't listen to biased powerlifters or dogmatic people, you don't need a gym for either speed,strength or muscle.</p>\n\n<p>Prices are the averages you will find </p>\n\n<p>a pull up bar : 25$ </p>\n\n<p>two adjustable dumbbels of 6lbs to 64lbs : 44$</p>\n\n<p>two adjustable dumbbells of 65lbs to 200lbs : 130$</p>\n\n<p>two 33 lbs bands : 7$ each </p>\n\n<p>two 176 lbs bands : 25$ each </p>\n\n<p>two hand grippers : 3$ each </p>\n\n<p>for dips or inverted rows all you need is two chairs. or if you want to be fancy buy another pull up bar and put at chest height. </p>\n\n<p>It might not seem much but with this stuff you can do about 500 exercises and each one of those can be done in different variations, and the average gym rat only does 8-9 exercises and it's all he knows. </p>\n\n<p>on top of those 500 weighted exercises you can also add over 200 calisthenic moves to your options.</p>\n\n<p>You can start with a simple routine. I suggest training 3 to 4 times a week and each day do full body workouts, also change exercises every day of the week.</p>\n\n<p>Example for your back :</p>\n\n<p>Monday 5 sets 10 reps shotgun rows.</p>\n\n<p>Tuesday 3 sets 5 reps pull ups.</p>\n\n<p>Thursday 5 sets of 5 reps dumbbell rows.</p>\n\n<p>Saturday 5 sets of 20 reps rear delt flyes. </p>\n" } ]
2018/03/19
[ "https://fitness.stackexchange.com/questions/37372", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28087/" ]
37,378
<p>How can I avoid overworking lower back? </p> <p>Everything I do hits lower back in some way... squats, deadlifts, rows.</p> <p>How can everyone do all these exercises that work the lower back, every one of them without getting injured?</p>
[ { "answer_id": 37380, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 4, "selected": true, "text": "<p>To build on Eric's comment; the best advice is to follow a workout program that is tried and true.</p>\n\n<p>If you're trying to make your own program, and you find yourself having to ask this question, you should probably not be making your own program in the first place.</p>\n\n<p>To make your own program is something you do when you know your body very well, and you know how much it can handle. This very question indicates that maybe you haven't trained so much that this is true for you.</p>\n\n<p>For the record, expect it to take years - even a decade - to develop this kind of intuition for your own body, and more generally, knowledge of the human anatomy.</p>\n\n<p>For the time being, there are dozens of programs that are already developed for both the beginner, the intermediate, and the advanced lifter. You should seek these out instead.</p>\n\n<p>If you're working under one of these programs, and you're wondering if you're overtraining your back, let's just say you'll know it when you feel it. Chronic fatigue and general tiredness are two of the symptoms of overtraining.</p>\n" }, { "answer_id": 37394, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<p>Lower Back Injuries / Pain (LBI or LBP) whether it's upper back pain or low back pain frequently is caused by weak abdominal muscles. Since your abs are the front anchor of your spine, if they are weak, then the other structures supporting your spine <em>(your deep back muscles - such as your quadratus lumborum, multifidus etc.. for example)</em> will have to work harder.</p>\n<p>By developing innercore stability, you'll be less likely to injure or your back or spinal column.</p>\n<hr />\n<h2>Key Things to Understand</h2>\n<ul>\n<li><strong>Global Muscles:</strong> <em>produce short powerful</em> movements (lats, traps etc.).</li>\n<li><strong>Local Muscles:</strong> Fire <em>first</em> to stabilize and protect vital areas such as the spine and your internal organs. Essentially they are <em>small, less powerful muscles designed for sustained contractions</em> -- preventing unwanted, potentially dangerous movement.</li>\n</ul>\n<p>If you're more powerful global muscles are firing before your deep stabilizers this results in large forces applied to an unstabilized spinal column.\nThis is why the trA is so important. It activates first before movements in any direction.</p>\n<blockquote>\n<p>The local muscles promote segmental stabilization. <strong>Inclusion of global\nmuscles too early may be deleterious</strong>. Local muscles are superior to global muscles in controlling shear loads.</p>\n<p><strong>Unnecessary activation of global muscles may impose excessive compressive loads</strong> to the spine.</p>\n</blockquote>\n<hr />\n<h2>The Significance of Inner Core Strength</h2>\n<p>It's important to incorporate exercises that the cylinder shaped &quot;wrapping&quot; of muscles called your innercore. Exercises should involve the major that make up this cylinder and protect and brace your vital organs and spinal column in place. Some of the key muscles are -- internal and external obliques, quadratus lumborum and by far the most important the transverse abdominis (tRA).</p>\n<blockquote>\n<p><strong>Core Strengthening Exercises for Back Pain: Prehab</strong></p>\n</blockquote>\n<p>Below are some exercises that can help you develop a strong innercore and prevent back pain.</p>\n<ul>\n<li>Ab Bracing (TrA Progressions)</li>\n<li>Front Bridge</li>\n<li>Glute Bridge</li>\n<li>Quadruped &quot;Bird Dogs&quot;</li>\n<li>Planks</li>\n<li>Half-Kneeling Chop</li>\n<li>Half-Kneeling Lift</li>\n<li>Reverse Hypers on a Swiss Ball</li>\n</ul>\n<p>Any variation or progression of the above is fine as well <em>(i.e. change the stability of the exercise surface, single leg vs double, unilateral vs contralateral.)</em></p>\n<hr />\n<p><strong>Sources:</strong></p>\n<ol>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806181/#bibr2-1941738113502451\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806181/#bibr2-1941738113502451</a></li>\n<li><a href=\"https://www.researchgate.net/publication/10617782_Core_stability_exercise_in_chronic_low_back_pain\" rel=\"nofollow noreferrer\">https://www.researchgate.net/publication/10617782_Core_stability_exercise_in_chronic_low_back_pain</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/20581648\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/20581648</a></li>\n</ol>\n" }, { "answer_id": 37397, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 0, "selected": false, "text": "<p>Your back is not supposed to work during these exercises. \nYour stabilizers (core, ...) stabilize your trunk and then the movers do the work (hamstrings, glutes, ...)</p>\n\n<p>If your back gets sore during squats or deadlift, you are most probably not performing the movement correctly and using your back muscles as movers instead of stabilizers</p>\n" } ]
2018/03/19
[ "https://fitness.stackexchange.com/questions/37378", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]
37,381
<p>I am a 18 yo male and I started going to the gym. I have only 3 days/week for working out. I am a combination of skinny, fat and muscle:)) I stand at 1,76 meters and I weight 68 kg. I decided to do: -1st day: back; -2nd day: legs and abs; -3rd day: shoulders, traps and forearm; Do you think it's enough for building some muscle? Or should I add chest day? Or maybe can I include only pushups at home as chest day? </p> <p>EDIT: I have scoliosis, and kyphosis and my doctor recommended me to do either swimming or light weight exercises at gym. So, I want to strenghten my back and also to achieve a nice muscular body but not with heavy weights...</p>
[ { "answer_id": 37380, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 4, "selected": true, "text": "<p>To build on Eric's comment; the best advice is to follow a workout program that is tried and true.</p>\n\n<p>If you're trying to make your own program, and you find yourself having to ask this question, you should probably not be making your own program in the first place.</p>\n\n<p>To make your own program is something you do when you know your body very well, and you know how much it can handle. This very question indicates that maybe you haven't trained so much that this is true for you.</p>\n\n<p>For the record, expect it to take years - even a decade - to develop this kind of intuition for your own body, and more generally, knowledge of the human anatomy.</p>\n\n<p>For the time being, there are dozens of programs that are already developed for both the beginner, the intermediate, and the advanced lifter. You should seek these out instead.</p>\n\n<p>If you're working under one of these programs, and you're wondering if you're overtraining your back, let's just say you'll know it when you feel it. Chronic fatigue and general tiredness are two of the symptoms of overtraining.</p>\n" }, { "answer_id": 37394, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 1, "selected": false, "text": "<p>Lower Back Injuries / Pain (LBI or LBP) whether it's upper back pain or low back pain frequently is caused by weak abdominal muscles. Since your abs are the front anchor of your spine, if they are weak, then the other structures supporting your spine <em>(your deep back muscles - such as your quadratus lumborum, multifidus etc.. for example)</em> will have to work harder.</p>\n<p>By developing innercore stability, you'll be less likely to injure or your back or spinal column.</p>\n<hr />\n<h2>Key Things to Understand</h2>\n<ul>\n<li><strong>Global Muscles:</strong> <em>produce short powerful</em> movements (lats, traps etc.).</li>\n<li><strong>Local Muscles:</strong> Fire <em>first</em> to stabilize and protect vital areas such as the spine and your internal organs. Essentially they are <em>small, less powerful muscles designed for sustained contractions</em> -- preventing unwanted, potentially dangerous movement.</li>\n</ul>\n<p>If you're more powerful global muscles are firing before your deep stabilizers this results in large forces applied to an unstabilized spinal column.\nThis is why the trA is so important. It activates first before movements in any direction.</p>\n<blockquote>\n<p>The local muscles promote segmental stabilization. <strong>Inclusion of global\nmuscles too early may be deleterious</strong>. Local muscles are superior to global muscles in controlling shear loads.</p>\n<p><strong>Unnecessary activation of global muscles may impose excessive compressive loads</strong> to the spine.</p>\n</blockquote>\n<hr />\n<h2>The Significance of Inner Core Strength</h2>\n<p>It's important to incorporate exercises that the cylinder shaped &quot;wrapping&quot; of muscles called your innercore. Exercises should involve the major that make up this cylinder and protect and brace your vital organs and spinal column in place. Some of the key muscles are -- internal and external obliques, quadratus lumborum and by far the most important the transverse abdominis (tRA).</p>\n<blockquote>\n<p><strong>Core Strengthening Exercises for Back Pain: Prehab</strong></p>\n</blockquote>\n<p>Below are some exercises that can help you develop a strong innercore and prevent back pain.</p>\n<ul>\n<li>Ab Bracing (TrA Progressions)</li>\n<li>Front Bridge</li>\n<li>Glute Bridge</li>\n<li>Quadruped &quot;Bird Dogs&quot;</li>\n<li>Planks</li>\n<li>Half-Kneeling Chop</li>\n<li>Half-Kneeling Lift</li>\n<li>Reverse Hypers on a Swiss Ball</li>\n</ul>\n<p>Any variation or progression of the above is fine as well <em>(i.e. change the stability of the exercise surface, single leg vs double, unilateral vs contralateral.)</em></p>\n<hr />\n<p><strong>Sources:</strong></p>\n<ol>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806181/#bibr2-1941738113502451\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3806181/#bibr2-1941738113502451</a></li>\n<li><a href=\"https://www.researchgate.net/publication/10617782_Core_stability_exercise_in_chronic_low_back_pain\" rel=\"nofollow noreferrer\">https://www.researchgate.net/publication/10617782_Core_stability_exercise_in_chronic_low_back_pain</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/20581648\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/20581648</a></li>\n</ol>\n" }, { "answer_id": 37397, "author": "FenryrMKIII", "author_id": 25426, "author_profile": "https://fitness.stackexchange.com/users/25426", "pm_score": 0, "selected": false, "text": "<p>Your back is not supposed to work during these exercises. \nYour stabilizers (core, ...) stabilize your trunk and then the movers do the work (hamstrings, glutes, ...)</p>\n\n<p>If your back gets sore during squats or deadlift, you are most probably not performing the movement correctly and using your back muscles as movers instead of stabilizers</p>\n" } ]
2018/03/19
[ "https://fitness.stackexchange.com/questions/37381", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28090/" ]
37,396
<p>Due to an injury I have a partial paralysis in my left arm, both shoulder and elbow.</p> <p>This means I cannot do most of the upper body exercises. The only things I can do are single handed (dumbbell/machine) ones- biceps curl, triceps extension, shoulder press, chest press, etc. I can grip stuff but I cannot lift any weight.</p> <p>I want to focus on my core and legs. For the upper body, I want to bulk up a bit on shoulders, biceps and triceps so that cuts are visible but not too much as the asymmetry will look very ugly.</p> <p>As per the BMI machine, I need to loose 4.9 kg fat and gain 2.5 kg muscle. (I'm 63 kg, 169cm)</p> <p>I need to make up my exercise routine for 4 days a week, especially on specifically which core exercises I should do and how much cardio.</p>
[ { "answer_id": 38138, "author": "dpa", "author_id": 28703, "author_profile": "https://fitness.stackexchange.com/users/28703", "pm_score": 1, "selected": false, "text": "<p>Try consult with your doctor, maybe is possible use electric device like compex to stimulate your paralysed side. </p>\n\n<p>for legs and core, you can do air squats, pistol squats (if possible hold balance, if not, try assisted), leg extensions, leg presses, back extensions, crunches. </p>\n\n<p>How I understand, you can do very limited range of exercises. My advice be, don't do split workouts, do fullbody four times in week. </p>\n" }, { "answer_id": 38753, "author": "Adam Orth", "author_id": 26111, "author_profile": "https://fitness.stackexchange.com/users/26111", "pm_score": 1, "selected": false, "text": "<p>For core work, you could do a farmer’s walk with a dumbbell. In fact, doing it loaded on one side and then the other really adds to the benefits. If you don’t know, this involves walking while you carry the biggest freaking dumbbell you can grip at your side. No lifting needed.</p>\n\n<p>You can also do a walking lunge with weights. These TORCH me. </p>\n\n<p>Can you do planks? I hate them, which means they are good for me.</p>\n\n<p>A</p>\n" }, { "answer_id": 38755, "author": "user6707", "author_id": 29522, "author_profile": "https://fitness.stackexchange.com/users/29522", "pm_score": 0, "selected": false, "text": "<p>Are you able to front squat bodybuilding-style? That's a great all-rounder if so but you would need to be able to touch your right shoulder with your left hand (but not bear any load or grip anything)\n <a href=\"https://exrx.net/WeightExercises/Quadriceps/BBFrontSquat\" rel=\"nofollow noreferrer\">https://exrx.net/WeightExercises/Quadriceps/BBFrontSquat</a></p>\n\n<p>You could also do suitcase deadlifts although I'm not sure how the asymmetry would end up looking</p>\n\n<p>Plyometrics might be a good choice too for core and legs; and can be challenging <a href=\"https://exrx.net/Lists/PowerExercises\" rel=\"nofollow noreferrer\">https://exrx.net/Lists/PowerExercises</a></p>\n" } ]
2018/03/21
[ "https://fitness.stackexchange.com/questions/37396", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/15566/" ]
37,415
<p>I'm a student who has struggled with my weight since I went off to college, particularly during my sophomore year. I'm a 5'11 male, and I would guess my starting weight as I entered college was around 175-180 lbs. </p> <p>After I started working during my sophomore year I started eating out a lot more due to a lack of time to cook and prepare meals (and extra money in my pocket). Before I knew it hit me I had put on almost 30 lbs and was sitting at 206. </p> <p>This was definitely a depressing thing for me. I was very active in high-school and in-shape. I never had to worry about what I ate because of playing sports and just being generally active.</p> <p>After I saw 206 on the scale I immediately made a change in my diet and started working out again. I went from 206 to 190 in about 3 months. However, since then (almost 8 months ago) I have hit a plateau and struggled to lose anymore. Now a-days I hover more around 193-195.</p> <p>I'm looking for advice on what I can change in my eating habits and workout routine to keep dropping the weight. I'd like to lose another 10 at least.</p> <p><strong>The changes I've made in my diet are this:</strong></p> <ul> <li><p>Extreme cut back on soda. I used to drink a mountain dew every morning for the caffeine, and maybe another soda around lunch time. I stopped buying soda to keep at home and will only drink it at a sit-down restaurant. I would say on average I consume about 1 soda a week now, maybe less (Coke Zero).</p></li> <li><p>No late night carbs. I was/still am a late night snacker. I used to eat a bagel before bed every night. Looking back I think it's hilarious how stupid this was, so I stopped doing that.</p></li> <li><p>Started going to the gym again. I would say 2-3 times a week after class. More recently (within the last month), I've been going 4-5 times a week.</p></li> </ul> <p><strong>My gym routine looks like this</strong></p> <ul> <li>Stretch for 5-10 mins.</li> <li>Walk and stretch one lap around the track.</li> <li>Run 1 to 1.5 miles around the track. On average I run about a 9 minute mile. </li> <li>Walk 2 laps to cool-down.</li> <li>Get on the bike (indoor) for 15-20 minutes of interval training.</li> <li>Walk another lap to cool down.</li> <li>Next, I do some sort of weight training. Depending on how busy the gym is, I might go into the free-weight section and do about 15 minutes of weight training. Or maybe hop on the rowing machine for the same amount of time.</li> </ul> <p>At this point I'm usually done with my workout and head home. On nicer days I walk home, about a mile. During the winter I take the train back.</p> <p>Now, I will admit that I struggled a lot during the winter to get to the gym. I never completely stopped, but there were weeks when I could only get there once. I'm a full-time college student and I also work about 30 hours per week at an office job. So it can be really hard to get motivated to workout. I started carrying pre-workout with me to work and taking it just before I leave the office. This always makes me energized and pumped enough to get to the gym.</p> <p>The first thing I'm looking for advice on is my gym routine. I think it was good enough to get me started when I first needed to lose weight, but now I need to ramp it up to get over this next hurtle. </p> <p>I've always been cautious to do too much weight training while I'm trying to lose weight, so that's why I focus more on cardio. I'd like to be lean and muscular, not thick and muscular. Though, maybe there's certain types of weight training that will help more with weight loss.</p> <p>Second, I think I could also improve my diet. I'm very busy, so I tend to eat out a lot. It's very rare that I eat fast food like McDonalds, Taco Bell, etc. I usually go to this Mediterranean Grill by my office that offers very healthy options. </p> <p>Most days I get a chicken wrap that includes rice, mixed greens, garlic sauce, onions, and feta (~700 Cal). This is a common type of meal that I eat at home as well. Or a turkey sandwhich on wheat with a slice of cheese.</p> <p>My one fast food weakness is Chipotle burrito bowls (Chicken, Rice, Veggies, Cheese, Sour Cream, Lettuce. ~1000 Cal). Which I have about once or twice a week.</p> <p>I'm also a very big snacker. I tend to try and buy healthier snacks like Skinny Popcorn, or whole-grain goldfish or cheese-itz. I usually try to limit myself to one serving or so (~200 Cal). I would say I snack about 2-3 time a day.</p> <p>I drink 2-3 bottles of water. And sometimes add a flavor packet or squirt to it (0 Cal). Some days I also have a coffee from home or starbucks. Which I would guess is around 300 Cal. Though, I probably only have about 2-3 a week.</p> <p>I think the snacking is an issue because my other meals aren't filling enough (excluding the Chipotle). At home, I would say I try to eat about 600 cal meals. With my total intake for the day being around 1600-2000. </p> <p>I don't drink alcohol very often, maybe once or twice a month with some friends, which is usually followed by some drunk food as well.</p> <p>If there's anymore information I can provide let me know. </p> <p>It's very apparent that I have excess fat in my stomach and chest area. I don't have man boobs, but there's definitely fat there. I'd like to have a more well-defined chest so my shirts fit better and lose the excess stomach weight. I realize you can't target specific areas to lose fat, I just wanted to share my goals.</p> <p>Sorry for the wall of text. In short, the two things I'm looking for help on are:</p> <p><strong>What can I do to improve my workout, how many calories should I be trying to burn in a 45-60 minute workout? What should I be doing differently?</strong></p> <p><strong>How can I improve my diet? Are there any red flags? What can I add to my diet? How can I avoid being hungry all the time?</strong></p> <p>And also, any supplements to recommend? (Pre-workout energy boost, meal substitution, etc.)?</p>
[ { "answer_id": 37426, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>Please try to do weight training, and after that indoor bike. Can you do biking for 40 min? Watch your pulse, and keep it around 60%-70% of your max. You can watch something on phone, read a book, listen to music, podcasts. Just move your legs. To be honest 1 hour tree times a week is not much. Looks like bare minimum.</p>\n\n<p>If time is your limit. There are different options for training - hiit, tabata - are on one end of scale. Idea is that weight can be lost by tweaking metabolism. In other words you are loosing weight not only when exercising. Walking for long time is on the other end. Some people says that an hour at gym per day, and sitting for rest of day is bad idea. So we should rather move whole day, with some more effort from time to time. That is more natural - from perspective of our evolution. Hint - stretching in front of TV is also an exercise. Switch chair with gym ball.</p>\n\n<p>Note that fat makes the process much more difficult. Maybe that is not a big issue in your case, but still. Fat has significant influence on the way our body reacting on insulin. Muscles have their role as well, but they are at other side. From that point it is good to build muscles, normal size muscles...</p>\n\n<p>Counting calories is good idea. I can't recall reference, but I have heard that people with that habit has much less chance on yo-yo effect. So good for you. </p>\n\n<p>If your diet is not working, or you feel it should go much better - I would advise visiting doctor, and blood tests. If you don't want to do that - think about diabetic diet. My first bet is problem with sugar level. But it can be also lack of D3 vitamin, or something else - say thyroid problems. </p>\n\n<p>In general you must loose if not eating enough. On the other hand, we are not taking all from food, if there is no need for that. We have different metabolisms. So there is slight space that makes two people eating same things and behaving differently. In your case, at very first look - your body reacted on initial change, but now it adopted to new reality, or maybe it is lack of sun, so D3 level is low... Just go and do blood test - you will know what is going on.</p>\n" }, { "answer_id": 37441, "author": "jp2code", "author_id": 2713, "author_profile": "https://fitness.stackexchange.com/users/2713", "pm_score": 2, "selected": false, "text": "<p>It sounds like those chicken wraps and Chipotle are what are hurting you.</p>\n\n<p>I am a software developer. I hit the gym in the mornings hard enough to soak my shirt, then I clean up and sit at a desk all day. I've monitored my calorie intake for many months, and I have found that my desk job burns about 1,500 calories a day. On days I go to the gym, I can add 200 to 300 calories to that.</p>\n\n<p>A Chipotle burrito is a wonderful thing, but nothing says you can't take a knife and cut it in half - saving the other half for later.</p>\n\n<p>What you need to do is get control of the calories you are taking in. Carrying around a little notebook, writing down your foods, and looking up everything you eat is a pain and time consuming. I bet you have a smart phone, though. Right? Get an app. Here's a free Android app that I like:</p>\n\n<p><a href=\"https://play.google.com/store/apps/details?id=com.fitnow.loseit\" rel=\"nofollow noreferrer\">https://play.google.com/store/apps/details?id=com.fitnow.loseit</a></p>\n\n<p>You can use the barcode to scan a food item if it has it, but it also has a lot of common foods (like Chipotle and Duncan Donuts).</p>\n\n<p>You can put in your goals, and see how it goes. If you are not losing weight, adjust your goals.</p>\n\n<p>The app will display log reminders for Breakfast, Lunch and Dinner, and it subtracts from your day's calories with every meal you put in.</p>\n\n<p>I'm sure there are other apps that are great, too. That's just the one I've found that I like the most.</p>\n" }, { "answer_id": 37447, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 3, "selected": true, "text": "<p>I think logging your food is probably going to be your best bet. Forget all the noise about what you should eat, when you should eat it, etc... That’s way more advanced than you really need to worry about at this point in time. Besides, sustainability is a major factor with permanent change. Anyone can stick to some fad diet for a little while, but very few do for life.</p>\n\n<p>The benefit to logging food is not just so you know how much you overate in a single day, but as you become consistent with it, it can do the following:</p>\n\n<ol>\n<li><p>Make you more aware of how much exercise erases from what you ate. Hint: It’s not nearly as much as most of us would like.</p></li>\n<li><p>You’ll begin to recognize different foods for their caloric content. Go out to eat with friends? You can look at a menu and get a great idea of the “damage” you’re about to do. This can help keep things to a minimum, especially with limited healthy options available.</p></li>\n<li><p>Perhaps most important is that you’ll start to find where calories are adding up. Sometimes there are healthy, albeit calorie dense foods in one’s diet that significantly rack up the calorie count. That doesn’t mean you should stay away from them, but rather may need to cut back a little. Nuts and avocados are offenders of this - great for you, but watch how much you eat!</p></li>\n</ol>\n\n<p>As far as exercise goes, I would try building more muscle. Trust me, bodybuilders take years of dedicated hard work to get that thick. Doing 3 sets of 12 reps isn’t going to make you turn into the Hulk. </p>\n\n<p>For that matter, running a mile to a mile and a half isn’t doing much. Traveling a mile, whether walking or running, burns about 110 calories. The way I see it, you’re basically burning off some juice for your HIIT workout and weightlifting session. If you’re taxed from cardio and weightlifting before HIIT, you’re not really going to maximize the benefit of the HIIT. </p>\n\n<p>I honestly think you’re better off weightlifting with good intensity 2-3 days a week and doing HIIT and/or long, steady-state cardio 2-3 days a week (depending on your goals). Do that while maintaining a calorie deficit of approx. 500 calories a day and you’ll be on the right path. </p>\n\n<p>If you’re performing solid, intense workouts, you’ll start to experience the right cardio/muscular gains. In turn, this will help start the metabolic processes of burning fat - especially visceral fat. </p>\n\n<p>One other thing I’d like to note: MOST people actually know what they need to do to lose the weight. They might not like the answers and often times they’re hoping for some sort of miraculous cure for their weight problems. Maybe, just maybe, there will be some insight that someone will give them and the switch will flip? I hope you get some of that, but deep down you probably know where the weaknesses are and whether or not you’re performing in the gym as intensely as you could be. </p>\n\n<p>Eat clean and hit it hard. You’ll watch weight disappear.</p>\n" } ]
2018/03/24
[ "https://fitness.stackexchange.com/questions/37415", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28124/" ]
37,421
<p>I have been stuck for 2months on the same max weight of 90kg for one rep.For 5 reps I am stuck in 75kg for 5 reps.As soon I increase weight to 80kg,my reps count becomes 2-3 &amp; after that form being to break.I sort of tire out and I tend to need help at the bottom point to do the remaining 2 reps.This has been the story for several weeks now.Other than squats I do other exercises like press,lunges, Bulgarian split squats and extensions for 8-10 reps.Anyone has any tips or ideas or even a leg routine for my case ?Also I do Deadlift on back days and the progress is OK, currently I can do 100kg for 2 reps.I think I will try to go for 3-5 reps @ 100kg this coming back day.I really need to my squats to catch up. I am 168cm at 62 kg.</p>
[ { "answer_id": 37426, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>Please try to do weight training, and after that indoor bike. Can you do biking for 40 min? Watch your pulse, and keep it around 60%-70% of your max. You can watch something on phone, read a book, listen to music, podcasts. Just move your legs. To be honest 1 hour tree times a week is not much. Looks like bare minimum.</p>\n\n<p>If time is your limit. There are different options for training - hiit, tabata - are on one end of scale. Idea is that weight can be lost by tweaking metabolism. In other words you are loosing weight not only when exercising. Walking for long time is on the other end. Some people says that an hour at gym per day, and sitting for rest of day is bad idea. So we should rather move whole day, with some more effort from time to time. That is more natural - from perspective of our evolution. Hint - stretching in front of TV is also an exercise. Switch chair with gym ball.</p>\n\n<p>Note that fat makes the process much more difficult. Maybe that is not a big issue in your case, but still. Fat has significant influence on the way our body reacting on insulin. Muscles have their role as well, but they are at other side. From that point it is good to build muscles, normal size muscles...</p>\n\n<p>Counting calories is good idea. I can't recall reference, but I have heard that people with that habit has much less chance on yo-yo effect. So good for you. </p>\n\n<p>If your diet is not working, or you feel it should go much better - I would advise visiting doctor, and blood tests. If you don't want to do that - think about diabetic diet. My first bet is problem with sugar level. But it can be also lack of D3 vitamin, or something else - say thyroid problems. </p>\n\n<p>In general you must loose if not eating enough. On the other hand, we are not taking all from food, if there is no need for that. We have different metabolisms. So there is slight space that makes two people eating same things and behaving differently. In your case, at very first look - your body reacted on initial change, but now it adopted to new reality, or maybe it is lack of sun, so D3 level is low... Just go and do blood test - you will know what is going on.</p>\n" }, { "answer_id": 37441, "author": "jp2code", "author_id": 2713, "author_profile": "https://fitness.stackexchange.com/users/2713", "pm_score": 2, "selected": false, "text": "<p>It sounds like those chicken wraps and Chipotle are what are hurting you.</p>\n\n<p>I am a software developer. I hit the gym in the mornings hard enough to soak my shirt, then I clean up and sit at a desk all day. I've monitored my calorie intake for many months, and I have found that my desk job burns about 1,500 calories a day. On days I go to the gym, I can add 200 to 300 calories to that.</p>\n\n<p>A Chipotle burrito is a wonderful thing, but nothing says you can't take a knife and cut it in half - saving the other half for later.</p>\n\n<p>What you need to do is get control of the calories you are taking in. Carrying around a little notebook, writing down your foods, and looking up everything you eat is a pain and time consuming. I bet you have a smart phone, though. Right? Get an app. Here's a free Android app that I like:</p>\n\n<p><a href=\"https://play.google.com/store/apps/details?id=com.fitnow.loseit\" rel=\"nofollow noreferrer\">https://play.google.com/store/apps/details?id=com.fitnow.loseit</a></p>\n\n<p>You can use the barcode to scan a food item if it has it, but it also has a lot of common foods (like Chipotle and Duncan Donuts).</p>\n\n<p>You can put in your goals, and see how it goes. If you are not losing weight, adjust your goals.</p>\n\n<p>The app will display log reminders for Breakfast, Lunch and Dinner, and it subtracts from your day's calories with every meal you put in.</p>\n\n<p>I'm sure there are other apps that are great, too. That's just the one I've found that I like the most.</p>\n" }, { "answer_id": 37447, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 3, "selected": true, "text": "<p>I think logging your food is probably going to be your best bet. Forget all the noise about what you should eat, when you should eat it, etc... That’s way more advanced than you really need to worry about at this point in time. Besides, sustainability is a major factor with permanent change. Anyone can stick to some fad diet for a little while, but very few do for life.</p>\n\n<p>The benefit to logging food is not just so you know how much you overate in a single day, but as you become consistent with it, it can do the following:</p>\n\n<ol>\n<li><p>Make you more aware of how much exercise erases from what you ate. Hint: It’s not nearly as much as most of us would like.</p></li>\n<li><p>You’ll begin to recognize different foods for their caloric content. Go out to eat with friends? You can look at a menu and get a great idea of the “damage” you’re about to do. This can help keep things to a minimum, especially with limited healthy options available.</p></li>\n<li><p>Perhaps most important is that you’ll start to find where calories are adding up. Sometimes there are healthy, albeit calorie dense foods in one’s diet that significantly rack up the calorie count. That doesn’t mean you should stay away from them, but rather may need to cut back a little. Nuts and avocados are offenders of this - great for you, but watch how much you eat!</p></li>\n</ol>\n\n<p>As far as exercise goes, I would try building more muscle. Trust me, bodybuilders take years of dedicated hard work to get that thick. Doing 3 sets of 12 reps isn’t going to make you turn into the Hulk. </p>\n\n<p>For that matter, running a mile to a mile and a half isn’t doing much. Traveling a mile, whether walking or running, burns about 110 calories. The way I see it, you’re basically burning off some juice for your HIIT workout and weightlifting session. If you’re taxed from cardio and weightlifting before HIIT, you’re not really going to maximize the benefit of the HIIT. </p>\n\n<p>I honestly think you’re better off weightlifting with good intensity 2-3 days a week and doing HIIT and/or long, steady-state cardio 2-3 days a week (depending on your goals). Do that while maintaining a calorie deficit of approx. 500 calories a day and you’ll be on the right path. </p>\n\n<p>If you’re performing solid, intense workouts, you’ll start to experience the right cardio/muscular gains. In turn, this will help start the metabolic processes of burning fat - especially visceral fat. </p>\n\n<p>One other thing I’d like to note: MOST people actually know what they need to do to lose the weight. They might not like the answers and often times they’re hoping for some sort of miraculous cure for their weight problems. Maybe, just maybe, there will be some insight that someone will give them and the switch will flip? I hope you get some of that, but deep down you probably know where the weaknesses are and whether or not you’re performing in the gym as intensely as you could be. </p>\n\n<p>Eat clean and hit it hard. You’ll watch weight disappear.</p>\n" } ]
2018/03/26
[ "https://fitness.stackexchange.com/questions/37421", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]
37,432
<p><img src="https://i.stack.imgur.com/AkEnr.jpg" alt="enter image description here"><img src="https://i.stack.imgur.com/DvHtF.jpg" alt="enter image description here"></p> <p>When I used to be 21 my belly was flat now it looks sticking out when I relax it , my abs pop out if I flex is this normal and what can I do to make it flat and my abs show?</p>
[ { "answer_id": 37462, "author": "jp2code", "author_id": 2713, "author_profile": "https://fitness.stackexchange.com/users/2713", "pm_score": -1, "selected": false, "text": "<p>If you work abs with heavy weight, that muscle will get bigger.</p>\n\n<p>If you want a 6-pack, the trick is light weight with high reps.</p>\n\n<p>Check out The Rock just standing there. No abs.</p>\n\n<p><a href=\"https://i.stack.imgur.com/QAOqG.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/QAOqG.png\" alt=\"standing\"></a></p>\n\n<p>Now, check out The Rock in a laugh, flexing those abs.</p>\n\n<p><a href=\"https://i.stack.imgur.com/PYsST.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/PYsST.png\" alt=\"laughing\"></a></p>\n\n<p>So, high reps with low weight.</p>\n\n<p>Also, it looks like you have a relatively high percentage of body fat to muscle mass, so you might want to consider eating healthier. Less fats and sugars. More protein and complex carbs.</p>\n" }, { "answer_id": 38255, "author": "Pablo", "author_id": 28501, "author_profile": "https://fitness.stackexchange.com/users/28501", "pm_score": 1, "selected": false, "text": "<p>Yeah it's normal, it's determined by how much bodyfat% you have, muscle mass and by your genetics. You've gained fat since you were 21 and are now \"skinnyfat\", no muscles with some extra fat, though your physique is still within the healthy and normal spectrum.</p>\n\n<p>Some advice if you want to improve aesthetics:\nA classic mistake would be to panic now and start dieting to lose that bit of extra fat. If you do that you will not look much better even though you have abs, because you will just look underweight.</p>\n\n<p>A smarter decision would be to do weightlifting or calisthenics while focusing on gaining weight, not caring about the extra flab you've gained. I promise you this route will make you feel much better as you will look stronger and fill out t-shirts better. Then after like half a year or longer of training you could decide to cut down the fat. To get those abs back ;)</p>\n" } ]
2018/03/28
[ "https://fitness.stackexchange.com/questions/37432", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28165/" ]
37,433
<p>I see this a lot in olympic weightlifting. You'll have some full diameter plates, then the collar, and then some smaller, for example, unit 1kg plates on the outside. Is there a technical reason why this is done? That is, why not tighten it in with the collar?</p>
[ { "answer_id": 37434, "author": "ChristoKiwi", "author_id": 28152, "author_profile": "https://fitness.stackexchange.com/users/28152", "pm_score": 3, "selected": false, "text": "<p>Laziness?\nThere's not much risk of injury or loss of balance if smaller plates move around, having to take the collar on and off when doing drop/up sets is a pain when you are on a schedule.</p>\n" }, { "answer_id": 37436, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 2, "selected": false, "text": "<p>From personal experience from a couple of gyms (and admittedly this may not always be the case), if the plates are smaller rubber ones, then they actually fit very tightly onto the bar so despite the dynamic nature of the Olympic lifts, there's virtually zero horizontal movement of the plates during the lift.</p>\n\n<p>I've seen smaller metal plates (1.25kg, 2.5kg) shift on the bar during the movement if not placed inside the collars, but never the smaller rubber ones (0.5kg, 1kg, 1.5kg).</p>\n" }, { "answer_id": 37445, "author": "G__", "author_id": 22, "author_profile": "https://fitness.stackexchange.com/users/22", "pm_score": 2, "selected": false, "text": "<p>In addition to laziness, I’ve seen this done in meets to save time (and the loaders’ grips) when the bar is being gradually loaded with many incremental increases. </p>\n" } ]
2018/03/28
[ "https://fitness.stackexchange.com/questions/37433", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27850/" ]
37,451
<p>Strengthening and building a muscle optimally requires the muscle to be stretched against resistance then contracted. Then why is it band to round the lower back,shouldn't it strengthen the spinal erectors? </p> <p>Think of dumbbell side bents, they are safe and good for the quadratus lumborum ,never heard of anyone ever getting hurt with them, so why is it bad bending the spine forward?</p>
[ { "answer_id": 37452, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 1, "selected": false, "text": "<blockquote>\n <p>Strengthening and building a muscle optimally requires the muscle to be stretched against resistance then contracted. Then why is it band to round the lower back,shouldn't it strengthen the spinal erectors?</p>\n</blockquote>\n\n<p>The thing that happens when your back rounds is that you're not actually engaging the erectors. You're not flexing them OR they're not strong enough to withstand the weight. Thus, they're not actually being trained. They're just being pulled apart by a force greater than they can withstand.</p>\n\n<blockquote>\n <p>Think of dumbbell side bents, they are safe and good for the quadratus lumborum ,never heard of anyone ever getting hurt with them, so why is it bad bending the spine forward?</p>\n</blockquote>\n\n<p>Bending the spine forward is not harmful. But during a deadlift with rounded back (as discussed above), the erectors are either not working, or not strong enough to prevent the rounding. This means that all the weight you're holding is loaded on your spine instead of the spinal erectors. This, combined with the fact that your pelvis is holding the bottom of the spine in place, means that your spine is \"breaking\" rather than simply bending.</p>\n\n<p>It's important to note that the negative effects of this \"breaking\" isn't necessarily something that just snaps. Damage to the spine happens over time, and rounding the back is a sign that you're likely doing gradual damage to your spine. This is why you see some powerlifters lift with rounded backs a lot. They know that this isn't good, but they're willing to risk a little wear and tear for the glory of getting that huge PB and/or trophy. At some point, you just have to get that damn weight up. But don't let that mentality become a habit. Better safe than sorry.</p>\n" }, { "answer_id": 37453, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>In general, muscles should take more load than connective tissues. Even big strong ligaments and tendons (like the <a href=\"https://en.wikipedia.org/wiki/Achilles_tendon\" rel=\"nofollow noreferrer\">Achilles</a>) do not have the absorption and range of the calf muscle they're connected to.</p>\n\n<p>The connective tissues in your back are <a href=\"https://en.wikipedia.org/wiki/Intervertebral_disc\" rel=\"nofollow noreferrer\">intervertebral discs</a>, connecting your vertebrae together. They can absorb some impact, act as ligaments, and offer some flex and rotation. But they are not designed to allow you to pull 500 pounds off the floor.</p>\n\n<p>When your <a href=\"https://en.wikipedia.org/wiki/Neutral_spine\" rel=\"nofollow noreferrer\">spine is neutral</a>, you are <a href=\"https://en.wikipedia.org/wiki/Isometric_exercise\" rel=\"nofollow noreferrer\">isometrically</a> locking the <a href=\"https://en.wikipedia.org/wiki/Erector_spinae_muscles\" rel=\"nofollow noreferrer\">erector spinae</a> and <a href=\"https://en.wikipedia.org/wiki/Abdomen#Muscles\" rel=\"nofollow noreferrer\">abdominals</a>, along with some other smaller helper-muscles. </p>\n\n<p>When you then reach down to pick up that 500 lb weight for a deadlift, with that neutral spine, your intervertebral discs are receiving a load that is within their range to handle, but your back and ab muscles are where the real stabilizing force is coming from.</p>\n\n<p>Rounded back lifts are important, and things like the <a href=\"https://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift\" rel=\"nofollow noreferrer\">straight-leg-deadlift</a> (where your back will come out of neutral) are used by a lot of athletes. But it's also considered <a href=\"https://www.exrx.net/Questions/DangerousExercises#Straight\" rel=\"nofollow noreferrer\">a potentially dangerous exercise</a>:</p>\n\n<blockquote>\n <p>Performing a movement with a weight or range of motion that is\n significantly beyond what they are accustomed greatly increases risk\n of injury, particularly with this movement, but that does not make [straight leg deadlifts]\n a dangerous exercise when performed with common sense guidelines.</p>\n</blockquote>\n\n<p>Those \"common sense guidelines\" rely on the fact that you're relying on weaker muscles and putting load directly on connective tissues. Provided you use great form and light weights, the essay linked above indicates you'll have good results. But that's a far cry from the proper and safe lifting form for heavy deadlifts, lifting heavy things around the house or workplace, etc.</p>\n\n<p>Another good reason for practicing rounded back lifts is that often the real world doesn't afford us perfect anatomical conditions. Lifting a child out of a carseat, as an example. There's a bend, a twist, and the weight is fairly far ahead of you.</p>\n\n<p>Also, isometrically locking your spine and doing things like a conventional deadlift <em>does</em> strengthen those muscles, in much the same way that a <a href=\"https://en.wikipedia.org/wiki/Plank_(exercise)\" rel=\"nofollow noreferrer\">plank</a> strengthens the abdomen. </p>\n" } ]
2018/03/31
[ "https://fitness.stackexchange.com/questions/37451", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]
37,468
<p>I'm a runner and I currently run about 35-40 miles per week.</p> <p>Recently I was giving the possibility to commute to work twice a week using the bike. I would be given $0.30 for every ridden mile from to work. Work is about 12 miles away on a reasonably fat terrain.</p> <p>I love to bike, yet i'm worried that this commute might have a negative impact on my running performance?</p> <p>Does anyone have any studies/personal experiences on the combination of running &amp; bike commute?</p> <p>Kind Regards &amp; thank you for the input.</p>
[ { "answer_id": 37476, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p><a href=\"http://road.cc/content/news/108719-new-study-shows-cycling-really-better-running\" rel=\"nofollow noreferrer\">Here</a> is an article that says it is better. However that is biking page. I would expect positive effects, anyway. Maybe not with 12 miles, but in general, with biking it is easier to develop higher VO2 max. That is strange to me, I've expected that rowing, or running are better, but as in referenced post - biking is simply better.</p>\n" }, { "answer_id": 37477, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 3, "selected": true, "text": "<p>There should be minimal effect from a typical bike commute on your running workouts and performance. This is a common workout among triathletes, called a \"brick\" workout, where they are going at a much harder pace than a commuting pace.</p>\n\n<p>A few things to think about:</p>\n\n<ul>\n<li>Time span - If you run directly after getting off the bike, be aware that you will need longer to get to a loose running state, as your muscles will be just coming off stress in a different position/motion. Stride and pace may be affected. If you have any significant time (20-30 minutes) between, the effect is lessened.</li>\n<li>Effort level - If possible, I would arrange to have your key workouts (interval, threshold types) be on days when you don't commute, especially at first. That will avoid any impact on your more intense workouts.</li>\n<li>Food/water - While not as intense, you will use some fuel while biking, so a small snack and drink or something may help, unless you can't run on a full stomach.</li>\n</ul>\n" } ]
2018/04/03
[ "https://fitness.stackexchange.com/questions/37468", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18339/" ]
37,473
<p>With knuckle push-ups having the two additional benefits of building up wrist strength and knuckle toughness compared to the convention push up, why aren’t knuckle push-ups considered the “standard” push up?</p>
[ { "answer_id": 37481, "author": "Ekaen", "author_id": 28189, "author_profile": "https://fitness.stackexchange.com/users/28189", "pm_score": 4, "selected": true, "text": "<p>Knuckle push ups don't ''build wrist strength'' they just teach you how to stabilize better your push up, palm push ups be it with fingers pointing forward or backward or with palms up all build actual wrist strength and produce small forearm hypertrophy through isometric stretch while knuckle push ups don't. </p>\n\n<p>also doing push ups on your knuckles elevates you slightly making the actual push up even easier, try doing normal weighted push ups and weighted knuckle push ups, you will be able to push more weight with the knuckle variation.</p>\n\n<p>knuckle push ups are never better or harder, they just require more stabilization and more pain tolerance. </p>\n\n<p>If you want to strengthen your knuckles then push ups are a sub-par exercise for this goal, something better would be actually punching hard things with progression. </p>\n\n<p>Start by punching buckets of water,then sand then wood then walls and so on to create micro fractures in your bones and make them grow thicker and denser. </p>\n\n<p>Knuckle push ups are only good if your goal is to do finger push ups, you start doing them on knuckles then on all fingers and then slowly use less and less fingers until you can do 1 finger push ups. Other than that they don't serve any other purpose and are mostly useless.</p>\n\n<p>If your goal is to get stronger wrist and big forearms then direct wrist work is needed; pronations,supinations,extensions,flexions,adductions,abductions and isometric holds.\nTraining the wrist can be done with your own body weight,hammers,dumbbells,your own other hand,tables,chairs,ropes,rings,bars,barbells,bands and even the weight of other people. As long as each workout is harder than the previous one you will get strength and muscle gains regardless of the method used.</p>\n" }, { "answer_id": 37494, "author": "Jorge Gonzales", "author_id": 27913, "author_profile": "https://fitness.stackexchange.com/users/27913", "pm_score": -1, "selected": false, "text": "<p>If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day. Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders.Your calorie burn rate depends on your weight. For example, a 155-pound person can burn 563 calories in an hour running 5mph. If you weigh 150 pounds, 10 minutes of moderate pushups burn 57 calories, while 10 minutes of vigorous pushups burn 96 calories.</p>\n" } ]
2018/04/04
[ "https://fitness.stackexchange.com/questions/37473", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28167/" ]
37,478
<p>Last year I started bulking up because I was 58kgs and 186-187cm. Today I weight 73kgs. Even though I go to gym between 3 and 4 times per week, having sessions between 50 minutes and 1 hour and 30 minutes I can see that my stomach got bigger (it's not huge but it's noticeable, before it was <em>flat</em>). </p> <p>Since the start of this year I don't eat anymore fast-food, also I have a month or so in which I haven't eat much sugar or drink soda at all.</p> <p>My question is - what can I try in order to become flat again? </p> <p>Thanks for your time!</p>
[ { "answer_id": 37481, "author": "Ekaen", "author_id": 28189, "author_profile": "https://fitness.stackexchange.com/users/28189", "pm_score": 4, "selected": true, "text": "<p>Knuckle push ups don't ''build wrist strength'' they just teach you how to stabilize better your push up, palm push ups be it with fingers pointing forward or backward or with palms up all build actual wrist strength and produce small forearm hypertrophy through isometric stretch while knuckle push ups don't. </p>\n\n<p>also doing push ups on your knuckles elevates you slightly making the actual push up even easier, try doing normal weighted push ups and weighted knuckle push ups, you will be able to push more weight with the knuckle variation.</p>\n\n<p>knuckle push ups are never better or harder, they just require more stabilization and more pain tolerance. </p>\n\n<p>If you want to strengthen your knuckles then push ups are a sub-par exercise for this goal, something better would be actually punching hard things with progression. </p>\n\n<p>Start by punching buckets of water,then sand then wood then walls and so on to create micro fractures in your bones and make them grow thicker and denser. </p>\n\n<p>Knuckle push ups are only good if your goal is to do finger push ups, you start doing them on knuckles then on all fingers and then slowly use less and less fingers until you can do 1 finger push ups. Other than that they don't serve any other purpose and are mostly useless.</p>\n\n<p>If your goal is to get stronger wrist and big forearms then direct wrist work is needed; pronations,supinations,extensions,flexions,adductions,abductions and isometric holds.\nTraining the wrist can be done with your own body weight,hammers,dumbbells,your own other hand,tables,chairs,ropes,rings,bars,barbells,bands and even the weight of other people. As long as each workout is harder than the previous one you will get strength and muscle gains regardless of the method used.</p>\n" }, { "answer_id": 37494, "author": "Jorge Gonzales", "author_id": 27913, "author_profile": "https://fitness.stackexchange.com/users/27913", "pm_score": -1, "selected": false, "text": "<p>If your maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day. Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders.Your calorie burn rate depends on your weight. For example, a 155-pound person can burn 563 calories in an hour running 5mph. If you weigh 150 pounds, 10 minutes of moderate pushups burn 57 calories, while 10 minutes of vigorous pushups burn 96 calories.</p>\n" } ]
2018/04/04
[ "https://fitness.stackexchange.com/questions/37478", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28200/" ]
37,484
<p>I find forward lunges slightly uncomfortable for my knees. Today I tried reverse ones, trying to emulate exactly the execution I saw on several YT videos. But on every single rep I found it MORE uncomfortable for my knees than forward lunges, not LESS. Is it possible or true that reverse lunges are easier on knees for some people only?</p>
[ { "answer_id": 37486, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 2, "selected": false, "text": "<p>In theory forward lunges mainly build up quads, while reverse are mainly targeting hamstrings. In practice that highly depends on how you do your exercise. </p>\n\n<p>Both exercises are static, so do them slowly. For forward lunges - just move one leg forward, and then go down with back leg's knee - slowly. Remember to maintain back straight, do not lean forward. Start with no weights, and use mirror to see if things goes OK. There are two things to watch - first is back, second - knee of front leg. Keep it over your foot, and do not move forward behind toes. When you go down, your knee moves forward, and then back - that should be steady, slow movement, without bump at changing direction. Usually that is problematic moment. Other point. Try to feel what is going on, and not to rely on mirror too much. To see what is going on - you need to turn your head, which ruins posture. </p>\n\n<p>That is not natural move for knee, so kind of discomfort is normal at start. If that is uncomfortable, then do 2-3 reps between other exercises. Just be sure that there is no pain, also it is good idea to ask trainer at your gym if you do it right. </p>\n" }, { "answer_id": 37851, "author": "Tilt MasterFlex", "author_id": 28596, "author_profile": "https://fitness.stackexchange.com/users/28596", "pm_score": 0, "selected": false, "text": "<p>I've had a better experience with less knee discomfort by doing reverse lunges. Mainly because the foot your not moving is already planted to the ground so it won't strain the knee too much. </p>\n\n<p>Here is an article supporting my claim: <a href=\"http://www.stack.com/a/why-reverse-lunges-are-better-than-forward-lunges\" rel=\"nofollow noreferrer\">http://www.stack.com/a/why-reverse-lunges-are-better-than-forward-lunges</a></p>\n" } ]
2018/04/04
[ "https://fitness.stackexchange.com/questions/37484", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/3580/" ]
37,489
<p>We recently purchased a family gym membership, as our daughter has gotten into weight lifting to help her with sports. I told her I would go to the gym with her tomorrow night, and I'm nervous about it, to say the least. She is 14 years old and has been lifting weights for a year and a half. I was asking her about what she does when she lifts weights, and she mentioned that she works out with 145 lbs on the bench press. I've been trying to do some reading on weight lifting to be a bit prepared.</p> <p>I'm 41 years old, male, 5'8, 130 lbs, have been a runner for decades and haven't lifted a weight since middle school, and honestly never even tried the bench press. She is about one inch shorter. She and I both realize that it will take time for me, but I'm not looking to embarrass myself. Should I expect to be able to lift that amount of weight? Or should I expect to be outclassed? </p> <p>Any advice on how to handle this gracefully? Thanks.</p>
[ { "answer_id": 37490, "author": "gwaigh", "author_id": 10872, "author_profile": "https://fitness.stackexchange.com/users/10872", "pm_score": 6, "selected": false, "text": "<p>Given your height/weight, you are fairly lean and your running will not have done much to develop your chest muscles. Unless your other activities have worked them, I think it is unlikely you will be able to do a set at 145 lbs on your first visit.</p>\n\n<p>To handle it gracefully, put your ego aside and accept that your daughter is going to outperform you in the short term. Start light and ensure that your form is good rather than straining to see how much you can do the first day. If the first set is too easy, step it up on the next set, but I suggest you aim for weights that seem to require \"medium\" effort to start with - a day or two after your session, you are likely to find your newly stressed muscles protesting.</p>\n\n<p>Once you get familiar with how to perform the various exercises, you will likely be able to increase the weight steadily for awhile (beginners gains,) before being limited by muscle growth.</p>\n" }, { "answer_id": 37491, "author": "Will Appleby", "author_id": 16628, "author_profile": "https://fitness.stackexchange.com/users/16628", "pm_score": 4, "selected": false, "text": "<p>Bench pressing your body weight is actually quite impressive and would take several months of training to achieve. In my experience, someone new to weight training might be able to lift 50-70% bodyweight, depending on their general condition.</p>\n\n<p>The most important thing with weights is to lift what's appropriate for you. Not only will you risk injury, but to grow stronger you need to perform enough repetitions to work the muscles fully, and you won't do that if the weight is too heavy. 3 sets of 12 reps is a good starting point, and it pretty much works for any exercise not just bench press.</p>\n" }, { "answer_id": 37495, "author": "dog 147", "author_id": 28216, "author_profile": "https://fitness.stackexchange.com/users/28216", "pm_score": -1, "selected": false, "text": "<p>one way is stack the bar with a with some weight. Do 3 reps then ask your self can you do another 9. if the answer is yes easily than stack more weight on the bar do another three and ask the same question but with 6 reps if yes add more weight do another 3 same question can I do 3 more if the answer is easily add more weight. If the answer is no then take a little weight off and that should take you to overload. If at any time the answer is no then take a little off then do another three and ask the question. It works if you start with a slightly heavier weight as you could run out of reps before you get to your ideal weight. This method can be used for most exercises and is designed to find a starting point. Of course the old favourite is a 1 rep max then work on about 60% for your 12 reps. Hope I havnt confused you.</p>\n" }, { "answer_id": 37496, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>According to the charts linked below, you should expect yourself to be able to bench press between 74 and 110 lbs as your one rep max. When doing sets, you’ll be doing less weight.</p>\n\n<p>You will be “outclassed” because she’s clearly put in some work and had time to build lean muscle. You’ll basically be starting fresh, so that makes sense though. As a word of advice, avoid “ego lifting” and try to learn proper form first and foremost. Then, as you become comfortable with the movement patterns, pick a challenging weight when you are ready to do sets. Just don’t go too heavy or too light (to the point where it isn’t challenging), neither of those two options are beneficial.</p>\n\n<p>(<em>Note that \"Too Heavy\" is defined by you not being able to do the exercise in proper form and \"Too Light\" is defined by a lack of muscular engagement. The middle ground between the two that you are looking for is when your muscles are \"challenged\".</em>)</p>\n\n<p>Related - A quick way to find that ideal challenge level is to do a single rep with various weights, starting light and adding more as you feel comfortable. You will find this to be the case with the various exercises that you incorporate into your routine. Try to take notes (mental or otherwise) and remember what weights were challenging for you. That way, the next time you go to work out, you'll be ready to make the most of it from the start.</p>\n\n<p><a href=\"https://strengthlevel.com/strength-standards\" rel=\"noreferrer\">https://strengthlevel.com/strength-standards</a></p>\n" }, { "answer_id": 37498, "author": "user3742898", "author_id": 28221, "author_profile": "https://fitness.stackexchange.com/users/28221", "pm_score": 5, "selected": false, "text": "<p>First off, props to your daughter. That's very respectable for a girl that age &amp; size.</p>\n\n<p>Second, unless there's money on this, start with an empty bar (45 lbs).</p>\n\n<p>Even if you can lift more than that, delayed onset muscle soreness (aka DOMS) hits hardest when doing things that you haven't done lately. If you lift anywhere near as much as you can, you'll feel it for the next five days. I personally have never regretted starting too light.</p>\n\n<p>Also, the bench is a more technical lift than a lot of people realize. Take the first few weeks to learn how to do it efficiently and safely, rather than to move a lot of iron.</p>\n\n<p>Certain lifts require something to be on the bar (it's very hard to deadlift with an empty bar as the weight changes your center of mass and positions the bar), but the bench isn't one of them.</p>\n\n<p>Last, it's a chance to show your daughter what it looks like to be careful &amp; smart, something my kids at least need to see more often.</p>\n\n<p>Good luck whatever you do.</p>\n" }, { "answer_id": 37499, "author": "PmanAce", "author_id": 6625, "author_profile": "https://fitness.stackexchange.com/users/6625", "pm_score": 2, "selected": false, "text": "<p>Short answer: you will not be able to do that amount of weight, your body is not prepared for that movement with any amount of weight (unless you do some push-ups once in a while).</p>\n\n<p>You should congratulate your daughter and be proud of her, benching your body weight is a nice goal to have for beginners and intermediates. 2X your body weight is no small feat (I can't even do that, my max bench was 315 and I'm about 200 pounds), 3X is very rare!</p>\n" }, { "answer_id": 37500, "author": "tgrass12", "author_id": 28225, "author_profile": "https://fitness.stackexchange.com/users/28225", "pm_score": 2, "selected": false, "text": "<p>Although everyone is built differently, I will provide anecdotal experience to kind of give you an idea of where you could likely perform.</p>\n\n<p>When I first started going to the gym, I was pretty much exactly your height and weight (albeit, I was about 20 years old so the age difference might be important). I worked with a trainer for my first day and while doing the bench press I did around 75 lbs for 3 set of 8 with a LOT of help from the trainer. I do not think I would have been able to do that much alone at all.</p>\n\n<p>As others have suggested, I would either just use an empty bar, or use dumbbells (maybe 15-20 lbs). The movements are tricky to get perfect and its important to get the technique down before you start pushing yourself. The dumbbells will be good because when you are just starting, you might have a muscle imbalance, where maybe one arm is stronger than the other. When using a barbell, this can be hard to notice as both arms are used to push one object, and therefore one arm could be doing more work than the other.</p>\n\n<p>Just remember to take it slow as to not hurt yourself. Any sensible person at the gym won't care how much you are lifting. Everyone started somewhere, and in the beginning you grow quickly.</p>\n" }, { "answer_id": 37509, "author": "RAZ_Muh_Taz", "author_id": 28244, "author_profile": "https://fitness.stackexchange.com/users/28244", "pm_score": 2, "selected": false, "text": "<ol>\n<li><p>People working out at the gym <strong>could care less</strong> about how much another person lifts, bench presses, squats etc. Everyone who is at the gym is trying improve their bodies and couldn't care less about yours. So don't worry about the weight being light because no ADULT at a gym will mock or make fun of person for doing light weight.</p></li>\n<li><p>Doing <strong>reasonable weight AND proper form</strong> is better than trying to do too much weight with improper form. Start with the bar and go up by 10 pounds or so until you feel comfortable doing 3 sets of 8-12 reps. You want to exercise those muscles not overwork or strain them.</p></li>\n<li><p>At the end of the day a daughter is going to be able to workout with her father and I don't think she'll pass any judgement on her father for not being able to bench as much as her, except with some occasional playful teasing here and there. Enjoy the time you get to spend with her doing something she loves.</p></li>\n</ol>\n" }, { "answer_id": 37510, "author": "user28207", "author_id": 28207, "author_profile": "https://fitness.stackexchange.com/users/28207", "pm_score": 3, "selected": false, "text": "<p>Thank you all for your answers/advice/contributions - can't say that I was expecting such a flurry!</p>\n\n<p>We went to the gym this evening, and it was a new experience, to say the least. Clarification: I am a man - 41 yrs old, 5'8 130lbs, with decades of mid to long distance running, my daughter is 14, 5'7 \"140ish\" and she swims and plays water polo. She's been lifting weights 3-5 times per week since the summer of 2016.</p>\n\n<p>Your answers were helpful, as I went into it not expecting to match her lifts. I didn't. Since it seems you all may be interested, I'll summarize my time as her fill-in lifting partner. </p>\n\n<p>We did the bench press, and as she said she would, she did 3 sets of 10 with 145 lbs, which is a 45 lb weight and a 5 lb weight on each end of the bar, for those of you who don't know what that looks like (I didn't, to be honest). </p>\n\n<p>Finding a weight for me took some trial and error, but I ended up doing a set and a half with 65 lbs (plus one rep in the \"third set\"). This is a ten pound weight on each side. </p>\n\n<p>We also did bicep curls, in which I used a 10 lb weight and my daughter used a 25 lb weight. Then we did a handful of machine exercises that I don't remember all the names of - one was the shoulder press, a rowing one, one for triceps. We did (or tried to do) some pullups. We finished with doing a punching bag, which was maybe the most awful, because I have actually never thrown a punch in my life, and I'm certain I looked like a fool because my daughter was giggling the whole time as she wailed on her bag. </p>\n\n<p>So to summarize, she was able to lift basically 2-3 times as much as I was on any given exercise. This wasn't necessarily embarrassing, as the gym was fairly empty of any onlookers, but it is definitely humbling to know that my 14 year old daughter is physically superior to me by such a wide margin. She definitely relished it, and our relationship has always been built on joking and teasing, so it would probably be unreasonable for me to expect her to treat this situation differently. So I'm sure that the \"weakling\" jokes will be flowing. </p>\n\n<p>For those of you who will tell me I should hit the weights to not be such a wimp, based on the fact that this has never been something I've been remotely interested in, it feels like it would be strange for me start working out hard to surpass my teenage daughter in strength. </p>\n" }, { "answer_id": 37511, "author": "AnoE", "author_id": 25048, "author_profile": "https://fitness.stackexchange.com/users/25048", "pm_score": 2, "selected": false, "text": "<p>There is a very reasonable way to approach weight lifting with free weights:</p>\n\n<p><strong>Start with the empty bar.</strong></p>\n\n<p>The sport of weight lifting, most importantly with free weights (which I wholeheartedly suggest you do, and skip the machines), is <em>very</em> much about the technique. At the beginning, you get away with anything, but when you get into tougher weights, you can really hurt yourself bad. And hurting means no training, hence no progress, and no fun.</p>\n\n<p>So, start with an empty bar. If someone looks at you funnily, it's their fault. Other guys at the gym are not supposed to care, and you will certainly not get insulted for it by strangers. </p>\n\n<p>You most definitely do not want to get into a contest with your daughter. Do the empty bar with pride, and have her do a partner-check for you (Correct form? No big arch in the back? Feet tight on the floor? Full range of movement? etc.). Think about what happens when you grow into it, eventually she surely will not be able to keep up with you - making it a contest just sets you both up for frustration.</p>\n" }, { "answer_id": 37521, "author": "ChrisW", "author_id": 2790, "author_profile": "https://fitness.stackexchange.com/users/2790", "pm_score": 1, "selected": false, "text": "<p>Apparently during a regular push-up you are lifting 64% of your body weight (the other 36% is, presumably, the weight on your feet rather than your hands).</p>\n\n<p>So when you push-up, you are lifting (130lb x 64% =) 83lb.</p>\n\n<p>145lb would be 75% more than 83lb.</p>\n\n<p>In summary, how easily you can lift 83lb may correspond to how easily you can do push-ups (which you can test for yourself, easily enough, even without a gym).</p>\n" }, { "answer_id": 37525, "author": "coteyr", "author_id": 28277, "author_profile": "https://fitness.stackexchange.com/users/28277", "pm_score": 1, "selected": false, "text": "<p>SO as your just staring out, it's important to do, and work on three main goals. </p>\n\n<ul>\n<li>Your max weight</li>\n<li>Your workout weight</li>\n<li>Your Form</li>\n</ul>\n\n<p>Now your max weight is the weight that you can lift one time. If you can lift it twice then you didn't do your max weight. You should be very careful when trying to figure this out the first time. Make sure you have a spotter or two, and that they are comfortable lifting and catching the weight should you drop it. This number is only really good to see how far you have come. So I recommend skipping this till your a week or two (maybe even a month) in. </p>\n\n<p>Your workout weight is what is more important to you right now. Start by knowing your goals. Are you trying to do three sets of 12? That's a good starting point. Then start with a silly low number and do the first set. Lets say 60 lbs. Can you do all 12 reps? Do you feel all \"noodle arms\". If you can't do 12, or you can and you feel all noodle arms, then it's too much weight and you should go down. If you did all 12, and it felt super easy, then go up a bit (say 90), then do another set. Again if your just barely completing the set, and you feel week and wobbly after it, then you have too much weight. Rinse and repeat till you get to the point that you can lift the weight 12 times with effort, but that even in the 3rd 12 you still feel confident that you can lift it. Don't fall in to the trap of the people at the gym yelling and screaming \"just one more rep\" they are not helping themselves. Instead you should be able to do your entire workout, feel tired and worn, but not exhausted or spent. </p>\n\n<p><strong>AGE ALERT</strong></p>\n\n<p>Due to your age you are going to want to take it slow. So what if it takes you 2 weeks to find the right weight. This working out thing will have side effects. The last thing you want to do is feel like you had a good work out, go to bed, get up in the morning, and find out that you can't work your arms well enough to put on your pants. When you make that mistake and your younger your body will recover faster. When you make it and your older you could actually have to miss work because you can't work your pants. Take it slow. That's important at 20 too, but very much so at 40. </p>\n\n<p>Lastly, but most importantly, your form. You will get a better (more productive) workout lifting and empty bar correctly, then you will lifting 500 lbs incorrectly. Make sure to educate your self on your form, and follow it. It will help reduce heal times, keep you safe, and make sure that your effort is not wasted. </p>\n" }, { "answer_id": 39815, "author": "your ego", "author_id": 30661, "author_profile": "https://fitness.stackexchange.com/users/30661", "pm_score": 0, "selected": false, "text": "<p>You're totally outclassed here. You're 130 pounds and haven't moved a weight in decades. She could beat you up if she wanted. Just let her tell you how much you should try, she sounds like she would know. I think you should listen to your ego, ultimately.. that you should be able to lift more than a girl, and just go to the gym eh? Put in the same time she has and see if you like being strong.</p>\n" } ]
2018/04/05
[ "https://fitness.stackexchange.com/questions/37489", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28207/" ]
37,502
<p>I am motivated to do a bit of strength training to increase general fitness and health and fighting the sitting disease I contract at work. Looking muscular or being very strong holds little interest to me. I am looking for a minimum effort solution. </p> <p>Most strength programs prescribe training 2 sets of each exercise 3 times a week. Even with only 3 exercises: deadlift, squat and press this can take about 45 minutes due to long pauses between sets.</p> <p>My problem with this is that I find it boring. Especially the breaks between sets. Also I dislike planning and schedules and monitoring progress.</p> <p>I am therefore considering replacing parts or the whole program with kettlebell and dumbell exercises at home (unfortunately I do not have space for a barbell at home). This way I can do something interesting between sets. More specifically I am considering doing swing, getup and goblet squats since I consider these to be equivalents to the deadlift, press and squat. </p> <p>As for the planning I was considering doing e.g. one set of each everyday after work. That way it would be routine and nothing to think about. This would also eliminate the pause altogether. I think I could manage to do this using only 15 minutes. The amount of training would stay the same but the rest period would be shorter. Earlier I would think that would be a bad idea. But then I read about Greasing the Groove (GTG). Following this method one can train several times a day as long as one only do 50% of max number of reps in each set.</p> <p>I am also considering a hybrid approach: I go to the gym once a week and do heavy lifts. The rest of the time I workout lighter at home with the kettlebell and dumbell. One big drawback of kettlebell is clearly the difficulty in doing progressive overloads. This is easier with the dumbell(s). </p> <p>Any ideas on how I can combine these forms of training to get decent strength training with little effort so that I do not loose my motivation?</p>
[ { "answer_id": 37503, "author": "Alex Estrada", "author_id": 28234, "author_profile": "https://fitness.stackexchange.com/users/28234", "pm_score": 2, "selected": false, "text": "<p>You say you are only looking for general fitness and not interested in strength, but then you say you are looking for a decent strength solution. To me, that is a bit contradictory, I am not saying you need to turn into a meathead in order to strength train, but it does require a certain amount of commitment and effort.</p>\n\n<p>I get it, you don't want to spend all of your free time in the gym, I'm there too; a full time job and three kids leaves little extra free time. With that said, there are ways to make it work. I am a fan of kettlebells, they are great strength and conditioning tools. </p>\n\n<p>Using kettlebells, you could do Every Minute on the Minute (EMOM) workouts. Just focus on one exercise and do a set amount of reps each minute. Be realistic in the number of reps you choose, it should be fairly easy to begin with. If you were doing swings, I might start out with 10 min and 10-15 reps. Starting out, it, you probably want it to take about 15-25 seconds to complete the reps. As you get more fit, you can increase reps and/or time. </p>\n\n<p>You may also want to consider mixing it up with <a href=\"https://www.active.com/fitness/articles/what-is-tabata-training\" rel=\"nofollow noreferrer\">Tabata</a>. </p>\n\n<p>Also, you really don't even have to use weights, <a href=\"https://www.reddit.com/r/bodyweightfitness/wiki/training_guide\" rel=\"nofollow noreferrer\">bodyweight</a> fitness can probably get you the results you want, without spending money on equipment or memberships. </p>\n\n<p>I hope this helps, and that you find what you are looking for.</p>\n" }, { "answer_id": 37504, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>As you noted:</p>\n\n<blockquote>\n <p>One big drawback of kettlebell is clearly the difficulty in doing progressive overloads. This is easier with the dumbbell(s).</p>\n</blockquote>\n\n<p>In order to continue to train for greater strength, you must apply progressively-greater stresses to your muscles. Exercises with plate-loaded barbells are ideal for this purpose, as you probably know. Without these, your strength training progress will cease, and probably will regress.</p>\n" }, { "answer_id": 37513, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 3, "selected": true, "text": "<p>Try having a look at Pavel's Simple and Sinister program (can't remember if it's free or not).</p>\n\n<p>Essentially, it's a swing and Turkish get up based program that uses goblet squats as part of the warm up.</p>\n\n<p>From memory, the rest periods are based on how you feel, so if you get through your first set of swings and only feel lightly out of breath, then go do the second on. Pavel also recommends keeping moving during rest periods, by walking, jumping rope or shadow boxing to keep yourself moving, that should stave off some of the boredom :)</p>\n\n<p>Once I got used to it, I think it took me about 20 minutes to get through the routine every evening after work. Because it uses a sub-maximal load with increased training frequency (every day, or every other day), there is an element of greasing the groove to it, especially with the Turkish get ups. </p>\n" }, { "answer_id": 37536, "author": "broadwaydannyrose", "author_id": 28290, "author_profile": "https://fitness.stackexchange.com/users/28290", "pm_score": 1, "selected": false, "text": "<p>You can use an adjustable dumbbell (up to 100lbs or more) and then do unilateral exercises with it. One legged SLDL, Bulgarian split -or goblet- squats, OHP, and one arm row. With those exercises you cover the most important <a href=\"https://www.scienceforsport.com/basic-movement-patterns/\" rel=\"nofollow noreferrer\">movement patterns</a> (except vertical pulling, you need a pullup bar for that one but its not necessary)</p>\n" } ]
2018/04/05
[ "https://fitness.stackexchange.com/questions/37502", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27402/" ]
37,518
<p>If our main goal is to increase our power (for kicking or striking a ball, for example), what size of weight would we use? </p> <p>Could light weights used ballistically be better than, say, big weights + low reps? </p> <p>Can you train an explosive movement (for sport mainly) doing weight exercises slowly?</p>
[ { "answer_id": 37636, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": -1, "selected": false, "text": "<p>During explosive moves body uses same muscle fibers as with maximum strength. So that part of training can be useful - I mean - high weight low reps. </p>\n\n<p>Any person at the gym can see that it is not enough. For some, missing part is core training. So all deep muscles that plays role when it comes to stability. Reasoning is that when you can stabilize faster, you can change you position more often. That sounds reasonable to me, however I'm not sure about the training. That is my personal opinion. Sometime ago I would suggest exercises with instable position - like squats on bosu. Today, I'm more convinced to asymmetric exercises - like one leg squats, Bulgarian squats. With speed drills. </p>\n\n<p>If your target is running sport - like football - please look <a href=\"https://www.youtube.com/watch?v=qiQLgmmbzNo\" rel=\"nofollow noreferrer\">here</a>. If you plan to be better with fight sports - that require a bit different coordination... </p>\n\n<p>Stretch. To have wide motion range. Also that way you can keep fascias in good shape which gives deep filling. As a side note. 1. That is not needed in terms of strength. 2. There are some evidences that it helps with injury prevention, at list in football. </p>\n" }, { "answer_id": 39624, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 0, "selected": false, "text": "<p>The force velocity curve is the answer:\n<a href=\"https://www.youtube.com/watch?v=WlHjg8tHfzU\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=WlHjg8tHfzU</a></p>\n\n<p>So for max power: 30-80% of 1 rep max.</p>\n\n<p>If you want to be strong in one segment of the force velocity curve; you need to train in that segment, or as Frank put it: if you want to be explosive you need to train explosively.</p>\n\n<p>As a sidenote:\nlearning about the size principle I was confused. In order for fast-twitch motor units to be recruited the force exerted must be near maximal.\nThe force excerted during eg. table tennis is clearly nowhere near maximal,\nyet the movement is performed extremely fast so fast-twitch motor units must be involved. Turns out the the force must be near maximal under the current conditions. In a tabletennis strike the velocity is very high and the maximal possible force is according to the force-velocity curve very low. So even though the force exerted by a strike is very low the fast-twitch motor units are being used.</p>\n" }, { "answer_id": 41926, "author": "John M", "author_id": 23984, "author_profile": "https://fitness.stackexchange.com/users/23984", "pm_score": 2, "selected": false, "text": "<p>The extent to which you focus on explosive training will depend on the sport and the target movement. Generally you want to focus on <strong>rate of force development</strong>, as opposed to maximal strength, if the following criteria are true:</p>\n\n<ul>\n<li>You are using &lt;50% of your maximal strength to perform the movement</li>\n<li>There is less than 0.3 sec available to perform the movement.</li>\n</ul>\n\n<p>The example you give of striking a ball would meet these criteria.</p>\n\n<p>A typical protocol for improving rate of force development is 3x3 reps at 90% maximum load, with a 5 min rest between sets. The focus should be on moving the load as fast as possible. Note that whilst this is training you to generate force more quickly, the <em>actual</em> speed of movement in this case will be slow, due to the high load.</p>\n\n<p>Other training methods include performing the target movement with additional resistance, although gains from this are likely to be limited. Also consider exercises such as bench throws, medicine ball throws etc. - these can allow higher force production as they don't require you to decelerate at the end of the movement.</p>\n" }, { "answer_id": 41928, "author": "Andrej", "author_id": 33015, "author_profile": "https://fitness.stackexchange.com/users/33015", "pm_score": 0, "selected": false, "text": "<p>You can train power doing weight exercises slowly. But for explosive movement, it is not the best. For explosive power, you should perform exercises explosively, not slowly. And you can't do an explosive movement with weight about 90% 1RM. </p>\n\n<p>But it is not only about speed. Power = force * velocity, so you should train your brute force too. So you can alternate training for brute force ( >90% of 1RM) with training for speed ( &lt;30% of 1RM). You will benefit from both. </p>\n\n<p>Sources: </p>\n\n<p><a href=\"https://courses.lumenlearning.com/boundless-ap/chapter/control-of-muscle-tension/\" rel=\"nofollow noreferrer\">https://courses.lumenlearning.com/boundless-ap/chapter/control-of-muscle-tension/</a></p>\n\n<p><a href=\"https://www.acefitness.org/education-and-resources/professional/expert-articles/5714/muscle-fiber-types-fast-twitch-vs-slow-twitch/\" rel=\"nofollow noreferrer\">https://www.acefitness.org/education-and-resources/professional/expert-articles/5714/muscle-fiber-types-fast-twitch-vs-slow-twitch/</a></p>\n" }, { "answer_id": 41932, "author": "POD", "author_id": 33195, "author_profile": "https://fitness.stackexchange.com/users/33195", "pm_score": 2, "selected": false, "text": "<p>In order to answer your question, we need to consider a number of concepts. The first is the force-velocity curve which, in the most simple terms, is a plot of the relationship between the force and speed of contraction. As contractile force goes up, contractile speed goes down, and the relationship is curvilinear.</p>\n\n<p>This phenomenon is the consequence of <a href=\"https://en.wikipedia.org/wiki/Motor_unit_recruitment\" rel=\"nofollow noreferrer\">motor unit recruitment</a> and the <a href=\"https://en.wikipedia.org/wiki/Henneman%27s_size_principle\" rel=\"nofollow noreferrer\">size principle</a>—\"...motor units are recruited in a precise order according to the magnitude of their force output, with small units being recruited first, thus exhibiting <em>task-appropriate recruitment</em>\" (emphasis added)—and the size of the load relative to an athlete's absolute strength. If the athlete lifts a <a href=\"https://en.wikipedia.org/wiki/One-repetition_maximum\" rel=\"nofollow noreferrer\">one repetition maximum</a>, they recruit all of their available motor units, and their peak force output is very close to the minimum amount required to accelerate the load. (Think <em><a href=\"https://en.wikipedia.org/wiki/Newton%27s_laws_of_motion\" rel=\"nofollow noreferrer\">F=ma</a></em>.) At this end of the range, the resultant velocity is a function of force production and strength endurance; the athlete needs to produce enough force to get the load moving, but must also move the load quickly enough so as not to fatigue. At the other extreme, small motor units can easily meet and exceed the force requirements, and the load has insufficient <a href=\"https://en.wikipedia.org/wiki/Inertia\" rel=\"nofollow noreferrer\">inertia</a> to provide resistance to movement that would allow larger motor units to be recruited; that is, the load moves before the larger units can be recruited.</p>\n\n<p>It is common in the field of performance training to suggest that we can find the ideal power training load by superimposing a force-velocity curve on a power-velocity curve, as illustrated <a href=\"https://en.wikipedia.org/wiki/File:Muscle_Force_Velocity_relationship.png\" rel=\"nofollow noreferrer\">here</a></p>\n\n<p><a href=\"https://i.stack.imgur.com/PaE7F.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/PaE7F.png\" alt=\"Force/velocity relationship\"></a></p>\n\n<p>The cyan coloured line, in this figure located at about 40% of the one repetition maximum, represents the proposed ideal load, since that is where the greatest power is achieved. However, this fails to account for the differences in activity, and indeed our definitions of power.</p>\n\n<p>Formally, <a href=\"https://en.wikipedia.org/wiki/Power_(physics)\" rel=\"nofollow noreferrer\">power</a> is the time-rate of energy transfer. And since energy is a function of <a href=\"https://en.wikipedia.org/wiki/Velocity\" rel=\"nofollow noreferrer\">velocity</a>, power does indeed determine <a href=\"https://en.wikipedia.org/wiki/Acceleration\" rel=\"nofollow noreferrer\">acceleration</a>. However, this simplistic view of power fails to account for what we know about the mechanics of motor units. Motor unit development is highly specific to the activity being performed: the kind of power that Aroldis Chapman requires to pitch a fastball is very different from that Hafþór Björnsson requires to throw a 90-pound sandbag over 15-foot-high bar. In the former case, the projectile represents a small part of the load; the velocity at which the ball is pitched depends upon the speed at which relatively small motor units can be recruited to overcome the inertia of the arm complex and ball combination. In the latter case, the projectile represents the bulk of the load, and the height to which the sandbag is cast depends upon larger motor units.</p>\n\n<p>Thus, distinct types of power have been identified, originally described by <a href=\"https://en.wikipedia.org/wiki/Tudor_Bompa\" rel=\"nofollow noreferrer\">Bompa</a> in his masterwork <em>Periodization: Theory and Methodology of Training</em>. Variations on these classifications exist, but the principle remains the same: power is <em>specific</em> to the activity, and thus power training must also be specific. Furthermore, as described by Bryan Mann in this excellent <a href=\"https://simplifaster.com/articles/new-applications-velocity-based-training/\" rel=\"nofollow noreferrer\">article</a>, analysis of an individual athlete's load-velocity profile can help us identify the factors that are limiting power output. \"By examining the slopes of these curves, we can see if individuals are more deficient in velocity or force.\" In such cases that force is deficient, slow lifting may initially improve power. This explains the observation found by research studies, which tend to use novices.</p>\n\n<p>However, more generally, power should be developed with a load that is specific to—that is, not deviating too far from—the load characteristics of the discipline. Striking speed for a football might best be developed with a load of a few kilograms attached to an ankle weight or cable; a sprinter's starting speed might be developed with a moderately loaded (30-40% of 1RM) jump squat or broad jump; a weightlifters clean would be developed with a heavily loaded deep squat. In every case, assuming that the athlete has adequate technical mastery, the exercise must be performed ballistically. This is critical both to produce the right force characteristics (remember that force is a function of acceleration) and to develop explosively powerful motor units.</p>\n\n<p>I hope that is helpful.</p>\n" } ]
2018/04/06
[ "https://fitness.stackexchange.com/questions/37518", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/6634/" ]
37,533
<p>Following is my Chest and Back split:</p> <blockquote> <p>3 supersets of flat barbell bench press/flat dumbbell flyes (10-12 Reps)</p> <p>3 supersets of incline barbell bench press/decline dumbbell flyes (7-9 Reps)</p> <p>3 supersets of decline barbell bench press/incline dumbbell flyes (6-8 Reps)</p> <p>Then I follow this up with 9 sets of a Back workout (No supersets involved).</p> </blockquote> <p>Personally, I love this routine because I get a good chest pump and my triceps and shoulders engage a lot as well (Probably exhausted to failure after the last set of the chest workout). However, my question is, would supersets be efficient as compared to doing all these exercises in isolation when the underlying goal is to gain size?</p>
[ { "answer_id": 37627, "author": "Lloyd Moore", "author_id": 8255, "author_profile": "https://fitness.stackexchange.com/users/8255", "pm_score": 3, "selected": true, "text": "<p>Considering your goals to increase size, supersets are not as efficient in comparison to doing these exercises in isolation. During the execution of a superset, each previous set makes significant in-roads into your ability to perform the next set in sequence as optimally as without. Given all other things being equal, the increase in the cross-sectional size of a muscle is proportional to the increase in its ability to resist more weight. If you were to split the proposed superset exercises across multiple days, your ability to lift more weight on all the exercises would increase significantly, allowing for greater levels of hypertrophy.</p>\n" }, { "answer_id": 37631, "author": "Jonathan Ray", "author_id": 28339, "author_profile": "https://fitness.stackexchange.com/users/28339", "pm_score": 1, "selected": false, "text": "<p>To optimize strength you should be lifting at least your 6 rep max to failure. To optimize hypertrophy you should be lifting at least your 12 rep max to failure. If you are hitting the same muscle group repeatedly without rest, you can't lift that much. 18 sets of the same muscle group on one day is also extremely excessive volume. It's better to lift heavier instead of doing extreme amounts of volume on light weights. Also brosplits are bad. To optimize strength and hypertrophy you need to hit each muscle group every 72 hours for a moderate volume, instead of beating it to death one day a week.</p>\n" } ]
2018/04/08
[ "https://fitness.stackexchange.com/questions/37533", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27710/" ]
37,553
<p>how is whey made, the different types of whey protein and how much whey protein should we supplement with.</p>
[ { "answer_id": 37556, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 3, "selected": false, "text": "<p>Whey protein and casein are <a href=\"https://us.myprotein.com/thezone/supplements/how-is-whey-protein-made/\" rel=\"nofollow noreferrer\">actually by-products of making cheese</a>. They are separated during the cheese making process. Cheese manufacturers will sell this excess whey to supplements companies who then turn around and process it further. They remove the remaining fats, lactose, dry it, and then flavor it.</p>\n\n<p>There are three types of whey that are mostly how much processing is done. The differences between them are how much lactose, fats, and carbs are in them.</p>\n\n<p><strong>Whey concentrate</strong> is the cheapest and most common form. It is also the least pure protein supplement.</p>\n\n<p><strong>Whey protein isolate</strong> is a more heavily processed form of whey. Almost entirely protein. Most of the fats and lactose have been removed (though some always remain).</p>\n\n<p><strong>Hydrolyzed Whey protein</strong> is whey protein isolate, but the protein chains have been broken down in to smaller strands. These make it faster absorption (though the jury is still out on whether this is actually helpful).</p>\n\n<p>There are of course dozens of other protein powder supplements. Whey is just one of the cheapest. Casein is another popular style which is very slow absorption in comparison to whey. There is also supplements made out of peas, hemp, eggs, brown rice, mixed plants and probably more.</p>\n\n<p>How much do you need? Absolutely none at all if you're eating enough in your diet. <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/28179492\" rel=\"nofollow noreferrer\">The general rule of thumb is you should aim for about 0.8g - 1 gram of protein for every pound of lean body mass or 1.7g - 2.2g per kilogram</a>. There's nothing really special about protein supplementation other than being marketed really well. It is also just really convenient.</p>\n" }, { "answer_id": 37557, "author": "jp2code", "author_id": 2713, "author_profile": "https://fitness.stackexchange.com/users/2713", "pm_score": 0, "selected": false, "text": "<p>Personally, I have found that BEEF PROTEIN works better for me. My body just seems to respond better to it than it does to MILK PROTEIN.</p>\n\n<p>I buy cheap jerky to nibble on at my desk:</p>\n\n<p><a href=\"https://i.stack.imgur.com/qT1Ih.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/qT1Ih.png\" alt=\"Jack Link&#39;s Jerky\"></a></p>\n\n<p><a href=\"https://rads.stackoverflow.com/amzn/click/B00VB1XXVU\" rel=\"nofollow noreferrer\">https://www.amazon.com/gp/product/B00VB1XXVU</a></p>\n\n<p>1-oz has 11 grams of protein, so I usually have 2-oz (still small enough quantity to fit into your hand). You can even carry jerky around in your pocket if you are in a pinch. It's not the most sanitary, but it won't really hurt anything.</p>\n\n<p>After workouts, instead of having the traditional whey protein shake, I have been using this BEEF PROTEIN for the last 6-months:</p>\n\n<p><a href=\"https://i.stack.imgur.com/AiZoW.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/AiZoW.png\" alt=\"Carnivor Chocolate Peanut Butter\"></a></p>\n\n<p><a href=\"https://rads.stackoverflow.com/amzn/click/B00NVJE7HY\" rel=\"nofollow noreferrer\">https://www.amazon.com/gp/product/B00NVJE7HY</a></p>\n\n<p>(FYI: The peanut butter / chocolate flavor linked above seems to taste the best to me - but none of the BEEF PROTEIN drinks seem to taste as \"yummy\" as MILK PROTEIN)</p>\n\n<p>I can honestly say that I feel more pumped in the gym, I have gotten leaner, and people at the gym are asking me what I'm doing to put on size. I tell everyone it is this BEEF PROTEIN, but I don't think I am making any converts. I think it has something to do with the fact that BEEF PROTEIN naturally has Creatine in it.</p>\n\n<p>I was remarking about this at the gym, and one of the trainers pointed out to me that all MILK PROTEIN contains estrogen*. It was further explained to me that if you want to build muscle and get stronger, you do not want to be pumping estrogen into your system.</p>\n\n<p>*Estrogen is the primary female sex hormone. It is responsible for the development and regulation of the female reproductive system and secondary sex characteristics. \nSource: <a href=\"https://en.wikipedia.org/wiki/Estrogen\" rel=\"nofollow noreferrer\">https://en.wikipedia.org/wiki/Estrogen</a></p>\n\n<p>(NOTE: Amazon links are small, and they have low prices)</p>\n" } ]
2018/04/11
[ "https://fitness.stackexchange.com/questions/37553", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28331/" ]
37,560
<p><img src="https://i.stack.imgur.com/Cc2C7.jpg" alt="enter image description here">.<br> I need help on figuring this out! Please <img src="https://i.stack.imgur.com/O5ZI8.jpg" alt="enter image description here"></p>
[ { "answer_id": 37561, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 4, "selected": false, "text": "<p>When you relax, all the fat is falling down to your lower belly, and stretching the skin out and away from abdominal muscles.</p>\n\n<p>When you flex, the fat gets spread out over a larger surface area, showing the outline of what lies underneath.</p>\n\n<p>This situation is true for a lot of people.</p>\n\n<p>If you want your abs to show while relaxing, you need to lose some of that fat. But just so it's said; this is <em>only</em> beneficial from a vanity standpoint. From a health perspective, there is very little reason to desire a constantly visible sixpack.</p>\n\n<p>As a sidenote, it's worth pointing out that you may have an anterior pelvic tilt, judging by your second picture. Is that something you're aware of?</p>\n" }, { "answer_id": 41207, "author": "Sager", "author_id": 32287, "author_profile": "https://fitness.stackexchange.com/users/32287", "pm_score": 0, "selected": false, "text": "<p>Hope you still can read this. This is absolutely not normal. I have had this issue for three years. During these years I was trying to fix it, but I couldn't. Because of the bloating, I wasn't able to eat any food, I stopped two semesters from college, and quit my job. It started with bloating then hemorrhoids then finally gas and fecal incontinence. ONLY LAST WEEK (7 days ago) I figured out the solution to this problem. It was tight hip flexors which will cause the abdominal stuff to stick out. You need to release your psoas and decompress your lumbar spine. Also strengthen your glutes and your actual abs! (Cause a lot of times we depend on psoas \"lower back\" during abs excersises). This is my experience and many has benefited from this. I just wish that more people will stop suffering from IBS and bloating.</p>\n" } ]
2018/04/11
[ "https://fitness.stackexchange.com/questions/37560", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28337/" ]
37,562
<p>For strength/hypertrophy, is there any evidence that better results are achieved by doing a lower volume workout 7 days a week instead of a higher volume workout 3-4 days a week, or vice versa, assuming the total volume per week stays the same? In other words, given a fixed total volume per week, does it really matter how that volume is divided up between days?</p> <p>Concretely, my current everyday morning routine is something like this: breakfast, 45 min walking briskly on the treadmill, followed immediately by one set of chin-ups to failure, followed immediately by one set of push-ups to failure, followed followed immediately by one set of body weight rows to failure, followed immediately by one set of dips to failure, followed by some leg raises and oblique sit ups. Followed by second breakfast.</p> <p>I know I'm not overtraining because I don't feel any soreness and I'm making some progress in how many reps I can do (8 chins to 11 in 2 weeks). What is the evidence as to whether it would be better for strength and/or hypertrophy to do two sets each 3-4 days per week instead? Or perhaps even 3-4 sets each 2 days a week?</p>
[ { "answer_id": 37574, "author": "Jonathan Ray", "author_id": 28339, "author_profile": "https://fitness.stackexchange.com/users/28339", "pm_score": 2, "selected": false, "text": "<p>I found a meta analysis that studies this exact question. The conclusion: \"When comparing studies that investigated training muscle groups between 1 to 3 days per week on a volume-equated basis, the current body of evidence indicates that frequencies of training twice a week promote superior hypertrophic outcomes to once a week. It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be determined.\"</p>\n\n<p>The effect size on hypertrophy was 0.49 ± 0.08 vs. 0.30 ± 0.07. Training each muscle group twice per week yielded 63% more gains than training each once per week, even after controlling for total weekly volume.</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/27102172\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/27102172</a></p>\n\n<p>In other words, bro-splits (defined as training each muscle group once a week on specific days) are horrible. Every muscle group needs to be trained twice per week minimum. Since your body doesn't know that weeks exist I would say a 72 hour maximum latency between workouts, to be precise.</p>\n\n<p>Also, anecdotally, training at higher frequencies with lower volumes dramatically reduces the incidence of DOMS.</p>\n\n<p>Here's another meta analysis that supports training each muscle group 3x/week for untrained individuals and 2x/week for trained individuals: <a href=\"http://europepmc.org/abstract/med/12618576\" rel=\"nofollow noreferrer\">http://europepmc.org/abstract/med/12618576</a></p>\n\n<p>Here's a third meta analysis that says strength development in collegiate/professional athletes is maximized by training twice per week, at ~85% 1RM for a total of 8 sets per week per muscle group.</p>\n\n<p>Don't know if any of these studies looked at doing 1 set per day 7 days per week though. Or looked at just exercising every second day instead of arbitrarily having an extra rest day every seven due to the prime number of days in a week.</p>\n\n<p>Here's a study that shows muscle protein synthesis spikes after training but returns almost to baseline after 72 hours. <a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1474228/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1474228/</a></p>\n\n<p>Another study that shows running concurrently with strength training reduced the benefits of strength training by a third, but cycling concurrently did not. <a href=\"https://journals.lww.com/nsca-jscr/Fulltext/2012/08000/Concurrent_Training___A_Meta_Analysis_Examining.35\" rel=\"nofollow noreferrer\">https://journals.lww.com/nsca-jscr/Fulltext/2012/08000/Concurrent_Training___A_Meta_Analysis_Examining.35</a></p>\n" }, { "answer_id": 37585, "author": "guest", "author_id": 28385, "author_profile": "https://fitness.stackexchange.com/users/28385", "pm_score": 0, "selected": false, "text": "<p>I don't know of a perfect study on this, but I have seen athletes who trained similarly every day (crew, swimming, and gymnastics) who all got significant muscle development. Granted the loading may not be as high as weight lifting in crew or swimming. (Gym is reasonably intense, even just training tricks or routines, not strength. You have to take turns vice continuous effort.) </p>\n\n<p>It would also be interesting to compare 1 set 7 days per week, 2 sets 3.5 days per week, and 2 sets 7 days per week. For the last one, it may not be as time efficient, but the question would become if there is a differential advantage or if you actually do worse (lack of recovery time).</p>\n" }, { "answer_id": 38339, "author": "Mike-DHSc", "author_id": 24836, "author_profile": "https://fitness.stackexchange.com/users/24836", "pm_score": 0, "selected": false, "text": "<h2>Hypertrophy &amp; Strength</h2>\n<hr />\n<p>I frequently see Hypertrophy &amp; Strength training used interchangeably when there is a important distinction between the two.</p>\n<p>Exercise prescription only becomes clear with an understanding of how rep ranges tie into physiology.</p>\n<hr />\n<p><a href=\"https://i.stack.imgur.com/OeFhF.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/OeFhF.jpg\" alt=\"enter image description here\" /></a></p>\n<h3>Sarcoplasmic Hypertrophy</h3>\n<p>Sarcoplasmic hypertrophy is an increase in the volume of the non-contractile muscle cell fluid, sarcoplasm. This fluid accounts for 25-30% of the muscle’s size. Although the cross sectional area of the muscle increases, the density of muscle fibers per unit area decreases, and there is no increase in muscular strength. <em><strong>This type of hypertrophy is mainly a result of high rep, “bodybuilder-type” training</strong></em>.</p>\n<hr />\n<h3>Myofibrillar Hypertrophy</h3>\n<p>Myofibrillar hypertrophy, on the other hand, is an enlargement of the muscle fiber as it gains more myofibrils, which contract and generate tension in the muscle. With this type of hypertrophy, the area density of myofibrils increases and there is a significantly greater ability to exert muscular strength. This type of hypertrophy is best accomplished by training with <em><strong>high weight &amp; low reps or eccentrics (overloading).</strong></em></p>\n<hr />\n<blockquote>\n<p>Be creative, and put together the most result-producing programs\navailable for our athletes or ourselves. This may mean incorporating\nboth types of hypertrophy training into your routine, depending on\nyour goal and training phase.</p>\n</blockquote>\n<hr />\n<ul>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/28834797\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/28834797</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/19124543\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/19124543</a></li>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5915697/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5915697/</a></li>\n<li><a href=\"https://www.strongerbyscience.com/sarcoplasmic-vs-myofibrillar-hypertrophy/\" rel=\"nofollow noreferrer\">https://www.strongerbyscience.com/sarcoplasmic-vs-myofibrillar-hypertrophy/</a></li>\n</ul>\n" } ]
2018/04/12
[ "https://fitness.stackexchange.com/questions/37562", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28339/" ]
37,564
<p>Many people, websites,videos and wikipedia imply that squats, specially weighted squats train the abdominal muscles. But squatting without contracting my belly makes it that the abdominal pressure pushes the belly out making it easier for my lower back and enabling me to use heavier weight. </p> <p>Contracting my abdominals sucks inward my belly making the squat almost impossible.<br> I can do front squats with belly relaxed using 70 kilograms for 20 repetitions.</p> <p>By activelly contracting my abdominals I can't even do one repetition with the same weight.</p> <p>So, how does the squat even train the abdominals? </p>
[ { "answer_id": 37565, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 4, "selected": true, "text": "<p>Squats train all of the supporting muscles of the torso -- including the anterior/abdominal muscles -- if you use a <a href=\"https://en.wikipedia.org/wiki/Valsalva_maneuver\" rel=\"noreferrer\">Valsalva maneuver</a>.</p>\n\n<p>Consider performing each squat repetition using these steps:</p>\n\n<ol>\n<li>Inhale as deeply as you can.</li>\n<li>Hold your breath by closing your glottis (\"throat\"), not just your lips.</li>\n<li>Contract your torso muscles <em>hard</em>, including your abdominal muscles. Do <strong>not</strong> either \"suck inward\" or relax outward.</li>\n<li>Squat downward, and return to the starting (standing) position.</li>\n<li>Release the held breath <em>only after</em> completing the movement.</li>\n</ol>\n\n<p>The Valsalva maneuver in the squat is basically identical to holding a deep breath and preparing to be punched in the abdomen or to push a stalled car.</p>\n\n<p><strong>How does the squat train the abdominal muscles?</strong> As you squat progressively heavier weights, abdominal contraction plays an increasing role in maintaining spinal <em>extension</em> (somewhat counter-intuitively): The abdominal muscles help keep the torso rigid by compressing the air trapped in the lungs, but <strong>only if</strong> you don't allow your abdomen to bulge outward. This resistance to lengthening the abdominal muscles under load provides the stress via which squats train those muscles.</p>\n" }, { "answer_id": 37567, "author": "BKE", "author_id": 5752, "author_profile": "https://fitness.stackexchange.com/users/5752", "pm_score": 2, "selected": false, "text": "<p>It is a bit more complicated than that.</p>\n\n<p>The main abdominal muscles are the rectus abdominis, external and internal obliques, and the transverse abdominis. The purpose of these muscles is two-fold: on the one hand, they move the spine (bending forward and twisting), on the other hand, they are the muscles used for forced exhalation.</p>\n\n<p><a href=\"https://i.stack.imgur.com/OxZ19.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/OxZ19.jpg\" alt=\"abdominal muscle anatomy\"></a></p>\n\n<p>These two functions are pronounced differently, depending on how deep the muscle is. The main function of the more superficial muscles (the rectus abdominis and the external obliques) is bending and twisting, and the main function of the deepest muscles (mainly the transverse abdominis) is compression and forced exhalation.</p>\n\n<p>Given this complexity, it is not surprising, that when people say they are \"contracting the abs\", they can mean different things. Some people mean as if they are trying to do a crunch (bending the spine), some mean exhalation. Of course, most people always do a bit of both, as it is not easy to isolate the abdominal muscles (though it is definitely possible to isolate them, and it <a href=\"https://www.youtube.com/watch?v=ClelNBucSUw\" rel=\"nofollow noreferrer\">looks super weird</a>). But people can be using different muscles slightly differently, according to their natural disposition.</p>\n\n<p>When lifting heavy objects, like squatting with weight, it is natural to hold the breath. As described in Christian's answer, the Valsalva maneuver is forced exhalation without letting the air out. It increases abdominal pressure, like an inflated tire, it makes the torso more rigid and stable. Many people do this naturally without being told. The main muscle responsible for increasing this intra-abdominal pressure will be the transverse abdominis:</p>\n\n<blockquote>\n <p>... the co-ordinative patterns shown between the muscles of the ventrolateral abdominal wall are task specific based upon demands of movement, torque and stabilization. It appears that transversus abdominis is the abdominal muscle whose activity is most consistently related to changes in intra-abdominal pressure. <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/1534959\" rel=\"nofollow noreferrer\">[1]</a></p>\n</blockquote>\n\n<p>It is normal, that, when the intra-abdominal pressure increases, the abdomen is pushed out a little bit. The stomach being pushed out a little bit does not mean, that the transverse abdominis is inactive, it is still working to balance out the pressure, which helps a lot with squatting.</p>\n\n<p>I suspect, that when you say you are contracting your belly consciously, you are actually contracting the more superficial muscles, like when doing a crunch. They do not help much with squatting, in fact, they can make it harder, because they work to bend the spine forward, so you are working against yourself in the squat. Also, when you say you are doing front squats with \"belly relaxed\", you are probably contracting the deeper muscles, you are just less conscious of it.</p>\n" } ]
2018/04/12
[ "https://fitness.stackexchange.com/questions/37564", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28189/" ]
37,570
<p>My info:</p> <pre><code> Man. Age: 28 Height: 174 cm (5' 8 ½") Weight: 50 kg (110 lb) Waist: 71 cm (28") </code></pre> <p>I really want to get fatter fast and also fit.</p>
[ { "answer_id": 37571, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 6, "selected": true, "text": "<h3>What does it mean to be fit?</h3>\n<p>From the starting point of a 50kg man, I consider fit to include</p>\n<ul>\n<li>gaining quite a lot of weight, mostly muscle</li>\n<li>correcting most, if not all, posture imperfections and muscular imbalances</li>\n<li>learning proper form in all exercises, and learning how to utilize simple exercises to prevent regression during injury recovery and/or vacations</li>\n<li>learning about diet, both macro and micronutrients, in order to sustain any gains even when taking prolonged vacation or hiatus</li>\n</ul>\n<p>As you can see, I actually include knowledge about basic anatomy and human biology to be part of fitness. I know a lot of people consider a 6-pack to be the brilliant display of fitness, but it's not. From a purely scientific perspective, having a 6-pack is nothing compared to having the knowledge and discipline to actually keep your body ready for disaster, be it disease or accident, or any other emergency.</p>\n<p>Being fit should entail being able to haul ass out of a disaster area at a moment's notice, and being able to help someone in distress.</p>\n<p>Keep in mind, this is <em>my</em> definition of being fit. And spoiler alert; it takes time.</p>\n<h3>Clearing up some confusion</h3>\n<p>First of all, this question can't be answered with a fixed amount of time. You're probably hoping for us to say &quot;3 months&quot;, or possibly lower, but that would be entirely false.</p>\n<p>Here's the honest truth: It's going to take you <em>at least</em> two whole years of training multiple times per week, being very picky about what you eat, and going to bed early. Then after that, if you want to stay fit, or get fitter, you have to keep doing it.</p>\n<p>You're asking about how to get fit fast, but that's not how it works. If it was fast, everyone would be fit.</p>\n<h3>Your measurements</h3>\n<p>Been there. I was 186cm and 60kgs. Very, very skinny. It took me three years to gain the weight I wanted, and then I had to <strong>increase</strong> my efforts to shape my body into something I thought looked good.</p>\n<p>You're going to have to eat even when you're full. You're going to have to train even though you're tired and unmotivated.</p>\n<h3>So what do you do?</h3>\n<p>You get a program that includes not only a workout plan, but a meal plan. And make sure it's a program that takes into account your current measurements, and your current goals.</p>\n<p>I hate to say it, but it sucks to hear people looking for &quot;fast&quot; ways of getting in shape. People who expect fast results don't know how the body works. After three months, they get demotivated because they expected to be ripped already. They think something's wrong with them, and they quit.</p>\n<h3>Bottom line</h3>\n<p>If you want to be fit, you have to completely change your lifestyle. Permanently.</p>\n" }, { "answer_id": 37575, "author": "guest", "author_id": 28370, "author_profile": "https://fitness.stackexchange.com/users/28370", "pm_score": 3, "selected": false, "text": "<p>Probably about 2 years. That said, enjoy the journey.</p>\n\n<ol>\n<li>You get benefits along the way.</li>\n<li>Training can be fun.</li>\n<li>Some of the biggest gains come at the beginning.</li>\n</ol>\n\n<p>A few extra thoughts:</p>\n\n<ol>\n<li>Train safe. Injury setbacks are the worst hurdle.</li>\n<li>Start very light. Plenty of time to amp up the intensity over the next two years. It keeps you safe when you are a novice, getting familiarity with exercises. It keeps you from getting frustrated. Plus some of the little increases you do will motivate you (even if you were lighter than what you could lift). This is not to say all beginner increases are spurious. Many are real...and beginners actually progress faster (since they are further from ultimate plateau).</li>\n<li>Consistency is more important than duration or intensity. Don't miss workouts.</li>\n<li>Muscular gain is a very slow process. Much slower than dieting or cardio improvement. But hang in there and changes will happen.</li>\n</ol>\n" }, { "answer_id": 37578, "author": "watermelon", "author_id": 28375, "author_profile": "https://fitness.stackexchange.com/users/28375", "pm_score": 0, "selected": false, "text": "<p>Lol, these comments are ridiculous. Getting fit when you're already skinny doesn't take 2 god damn years and major lifestyle changes.</p>\n\n<p>You can get in really good shape in less than 6 months while eating McDonalds every day. I did it. Just be smart about it.</p>\n" }, { "answer_id": 37587, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 3, "selected": false, "text": "<p>Firstly, I'm going to ignore the 6-pack part of your question, since that is contradicted by the body of your question, stating you \"want to get fatter fast and also fit\". A 6-pack occurs when one's body fat percentage is extremely low. Everyone has a rectus abdominis muscle, it's just not externally visible on those with body fat levels that are typical even for a fit person.</p>\n\n<p>Secondly, a disclaimer: I'm going to define target weights in terms of Body Mass Index (BMI), because I think it's useful for estimating what a person's bodyweight would be at different builds. Many like to criticise the BMI because it can incorrectly label muscular people as obese, but that shouldn't be relevant here as I'm not using it as a tool for assessing risk of obesity-related medical conditions.</p>\n\n<p>Thirdly, my background, which is relevant because I have been a skinny person who has deliberately gained weight. In my early 20s, I was about 66-67kg at 185cm height, which is a BMI of 19-19.5. Sporadic weight training took me up to a much healthier 75-77kg (I'm not sure over what time period, but maybe a year), and more serious weight training combined with tracking my food intake took me from a healthy 77kg to a much stronger 85kg in 4 months. I'm currently at 88kg and can barbell squat over 150kg, and deadlift over 200kg.</p>\n\n<p>Now, let's define some measurable goals. At 50kg and 174cm, your BMI is 16.5, which is <em>dangerously</em> underweight. We are talking about similar risks of death to an obese person, though from different causes. Let's arbitrarily aim for a minimum BMI of 20 to avoid the health risks associated with being underweight, or a BMI of 25 if you want to get strong.</p>\n\n<p>On a decent strength training program, with sufficient food intake, you could easily gain 0.5kg per week and have the vast majority of that be muscle. So to get to a healthier BMI of 20, you would need to get to 60.5kg, which means gaining 10.5kg, which would take you a bit under 5 months. To get up to a BMI of 25, you'd need to get up to 76kg, which means gaining 26kg, which would take you a year at that rate.</p>\n\n<p>So that answers your explicit question of \"how long?\", let's move on to the implicit question of \"how?\", which means elaborating on what I previously described as \"a decent strength training program, with sufficient food intake\". Your strength training program should be a defined program (as opposed to just randomly applying a bunch of different exercises), most likely involving sets of 5 reps of the following basic barbell lifts: back squat, deadlift, bench press, overhead press. (Intensity of strength exercises is often measured in number of reps, with the implication being that the weight is chosen to be heavy enough that you couldn't complete a higher number of reps. So working at 10 reps means a lower amount of weight and training endurance more than strength, whereas a 1 rep weight is such a high intensity that you can only lift it once before you're too fatigued to continue. 5 rep programs are generally considered to be a good balance between strength, endurance and hypertrophy training.)</p>\n\n<p>Sufficient food intake means eating enough that you are continuously gaining weight, and continuously getting stronger. The former of these can be measured using a scale, and the latter can be measured by your progress in the gym, with the expectation that you are able to add weight to every one of your exercises every time you perform it. If you stop gaining weight or fail to add weight to your exercises, then you need to increase your food consumption. But in order to be able to reliably increase your food consumption, it really helps to know how much you are already eating, which is where a food diary phone app can be very useful. As a starting point you would use a <a href=\"https://www.exrx.net/Calculators/Calories\" rel=\"noreferrer\">Total Daily Energy Expenditure (TDEE) calculator</a> to get an approximate figure for how many calories you are burning per day, and then add at least 500kcal to that as a daily food consumption target. Eating 500kcal/day more than what you are burning will result in an approximate weight gain of 0.5kg/week, so that is a good starting point from which you can monitor your progress, and adjust as necessary. You will be surprised by how much food you need to eat, and it will take practice to eat that much. You will be forcing yourself to eat much more and more frequently than you otherwise would. For example, a well-known old school method for getting skinny kids to gain weight is a diet called \"GOMAD\", which involves drinking a <strong>g</strong>allon <strong>o</strong>f (full fat) <strong>m</strong>ilk <strong>a</strong> <strong>d</strong>ay, on top of a normal diet.</p>\n\n<p>As for where to go from here, I recommend you find a strength training coach who can teach you how to lift. I would particularly recommend a <a href=\"https://startingstrength.com/\" rel=\"noreferrer\">Starting Strength</a> coach, if there's one available where you live, but failing that, any powerlifting coach would also be very useful. Definitely don't just turn up at a random gym and expect them to be able to help you though, as most gyms are designed purely as money-making ventures, with the primary concern being to churn though as many people (and hence as many membership fees) as possible, without concern for clients' outcomes. Instead, search online for a barbell strength training coach, as that is what will get you by far the best results.</p>\n\n<p>A year later, if you've hit that 76kg goal, then you could reasonably start considering whether you want to begin working on getting a visible 6-pack.</p>\n" } ]
2018/04/14
[ "https://fitness.stackexchange.com/questions/37570", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28363/" ]
37,572
<p>I've been exercising and dieting diligently for the last 2 weeks and I've lost 1lb and 1 inch off my waist so far. </p> <p>Today, however, I had a 1.25lbs (560gr) ribeye steak (weighed raw) with about 2 cups of broccoli <em>for lunch</em>. The steak was cooked with 2tbsp of homemade butter, and about 3 tbsp of extra virgin olive oil. I estimate this meal to be around 2,000kcal. </p> <p>I've been on a 1,600 kcal diet. I haven't worked out yet, but I usually burn anywhere between 300 to 500 kcals working out (workout for 45 mins with an average bpm of 150) </p> <p>Also, I did not eat the big layers of fat in the steak, just the meat. </p> <p>How much work have I reversed? I'm a 5'9" (175cm) 29yo male who weighs 253lb (114kg) if that helps. </p>
[ { "answer_id": 37576, "author": "guest", "author_id": 28371, "author_profile": "https://fitness.stackexchange.com/users/28371", "pm_score": -1, "selected": false, "text": "<p>The extra 2000 calories is about half a pound of weight loss stopped. (3500 calories is a pound of fat.) My bigger concern is that you are letting other food creep in during the week. May want to think about whether having a cheat day is influencing your behavior rest of the week. And/or if there was more cheating during the day other than the steak drenched in oil (why you need to do that to a steak eludes me by the way). Like any beers?</p>\n\n<p>Looking at a basic calorie calculator, a man of your weight should be maintaining 253# at about 3100 calories. If you were averaging 1600 calories per day, I would expect you to be losing 3+ pounds per week. You've lost one pound in 2 weeks, not 6.</p>\n\n<p>Also, it is normal at the beginning of a diet to have a big woosh (water weight associated with exhausting glycogen and going into fat burning mode). You have not had that water woosh.</p>\n" }, { "answer_id": 37579, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 2, "selected": false, "text": "<p>First of all. Fat is not bad. It makes you feel full. Proteins have one problem - they makes acid level in your blood higher, so water is kept in the body. So if your diet is based on proteins - be sure to drink more. A specially when your see weight lose plateau. </p>\n\n<p>Think about your diet as long run. If you cheat a bit every day - it accumulates in a wrong way. If you cheat only once - in the long run that is almost nothing.</p>\n\n<p>Some people says that cheat day / cheat meal is needed to trick your body. When you are on diet, then your body sees it as poor days, and takes all from food. Cheat meal helps with it. I think that better option is to keep diet for longer period, and force body to deal with new situation.</p>\n\n<p>How much did you lost? That is wrong question. When you loosing weight - your muscles are also burned to get energy. That is a bit unwanted effect, so simply comparing weight is not good measure. From that perspective, there is good moment to cheat. If you eat after training insulin will move carbs to muscles first. </p>\n\n<p>As a side note. There is diet in which one day you are fasting - by taking around 600 kcals, and other day you can eat as much as you want. It appears that during open-bar day people are not eating that much - so overall intake is less then normal. </p>\n" }, { "answer_id": 37591, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 2, "selected": true, "text": "<p>You didn't mention what else you ate that day, but lets assume you had two 500kcal meals in addition to the steak, for a total of 3000kcal that day. If you stuck to the 1600kcal diet every other day of the week, then its easy to calculate the effect of this one cheat day by averaging your caloric intake over the week.</p>\n\n<p>Calories consumed during the week = 6 * 1600 + 1 * 3000 = 12600</p>\n\n<p>Average daily calories consumed = 12600 / 7 = 1800</p>\n\n<p>So if you had a cheat day like this once per week, it would be like you were actually sticking to a 1800kcal/day diet with no cheat days. If you don't normally take cheat days, then it would be like you were on a strict 1800kcal diet this week, and a 1600kcal diet every other week.</p>\n\n<p>As for how far you set yourself back with that one meal? Not much.</p>\n" } ]
2018/04/14
[ "https://fitness.stackexchange.com/questions/37572", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/10686/" ]
37,583
<p>I am a 17 year old (turned 17 this feb) teenage boy who is only 5'5" ish tall.. Well to be honest I think it's a little bit over 5'4.5".. But I tell everyone that I'm 5'6". As you might have guessed, I'm very insecure about my height! Even some girls are taller than me! :( I am still a virgin cause not a single girl likes me as a partner for me being short... They only friendzone me :'(</p> <p>So do I have any more hope? Can still get taller? I'd even be happy with 5'7"!!</p>
[ { "answer_id": 37584, "author": "NL628", "author_id": 27359, "author_profile": "https://fitness.stackexchange.com/users/27359", "pm_score": 2, "selected": false, "text": "<p>Of course you still have a chance! </p>\n\n<p>As way of example, one of my friends who is in college was 5 foot 4 at age 19, right when he started college. At age 23, right as he was graduating, I went to visit him, and he's 5' 11''!! </p>\n\n<p>Don't worry about your height. I do not want to be offensive or anything, but if you are really focused on girls, and want a long term relationship, you should be with a girl who cares about you as a person, not just your height. </p>\n\n<p>Try not to be to depressed. You as a 17 year old male have not stopped growing. Think about it this way. I have seen older men in their 50's grow 1-3 inches taller <em>just from doing yoga.</em> If you increase your height by just 1.5 inches, you'll reach 5'6'' which is a good height! You still have a long way to go, and there's no need to be insecure. </p>\n\n<p>If you truly are extremely depressed, try seeing a doctor or a therapist. Suicide is definitely not the way to go.</p>\n" }, { "answer_id": 37586, "author": "guest", "author_id": 28386, "author_profile": "https://fitness.stackexchange.com/users/28386", "pm_score": 1, "selected": false, "text": "<p>It is reasonable to grow up to another couple inches at this stage. Even into college, while not common, it is also not uncommon to have some growth (needing to hem pants for instance).</p>\n\n<p>Don't get so stressed about it. Go out for wrestling and boxing as they work for people of all size. And the confidence of learning combative sports is helpful for shorter men.</p>\n" } ]
2018/04/15
[ "https://fitness.stackexchange.com/questions/37583", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28384/" ]
37,590
<p>I follow a pretty intense core/abs workout since 15 days and I have diarrhea since 12-13 days, can it be linked? I mean, does such kind of workout compress so much the bowel that it 'liquify' its 'production'? If so, does it get back to a normal when the core is sufficiently strong? (I have a weak core)</p>
[ { "answer_id": 37592, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 4, "selected": true, "text": "<p>No. Diarrhea is a symptom of what's going on <em>inside</em> your stomach. Your abdominal muscles are outside, and don't have any effect on your digestive system.</p>\n\n<p>If you have a problem with diarrhea, you should take a second look at what you're eating, as a poor diet is the number one cause of diarrhea.</p>\n\n<p>If you're certain that it's not the diet, see a doctor. You could have an infection like gastroenteritis, which is very annoying and also very contagious.</p>\n" }, { "answer_id": 41507, "author": "R F", "author_id": 32622, "author_profile": "https://fitness.stackexchange.com/users/32622", "pm_score": 0, "selected": false, "text": "<p>Certain types of exercise cause food to pass through your digestive tract faster than normal. ... It often occurs during or after intense forms of exercise such as running, weightlifting, and cycling. Though it's not convenient, diarrhea connected to working out is relatively normal and usually isn't a cause for concern.</p>\n" } ]
2018/04/16
[ "https://fitness.stackexchange.com/questions/37590", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27759/" ]
37,601
<p>The lower leg has about 14 muscle, most people only train 2 muscles the Soleus and the Gastrocnemius. </p> <p>Are there any compound movements that work more than just the calf but more lower leg muscles at once or are isolation exercises the best way to go? </p>
[ { "answer_id": 37604, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 4, "selected": true, "text": "<p>The smaller leg muscles, we can pick on the <a href=\"https://en.wikipedia.org/wiki/Extensor_digitorum_longus_muscle\" rel=\"noreferrer\">extensor digitorum longus</a> or the <a href=\"https://en.wikipedia.org/wiki/Sartorius_muscle\" rel=\"noreferrer\">sartorius</a> (as examples) are not supposed to be individually engaged. They are role-specific, and supposed to serve in a helper capacity. </p>\n\n<p>A good overview of <a href=\"https://en.wikipedia.org/wiki/Anatomical_terms_of_muscle\" rel=\"noreferrer\">skeletal muscle functioning</a> could help explain a bit, but realize that some muscles are <a href=\"https://en.wikipedia.org/wiki/Anatomical_terms_of_muscle#Agonists_and_antagonists\" rel=\"noreferrer\">purely antagonists in their role</a>, resisting the force of the larger and more powerful muscle (the agonist). As such training them directly isn't going to be as useful as training them to as proportionately strong as their full power neighbors.</p>\n\n<p>A good example of the interconnected web of muscles would be the <a href=\"https://en.wikipedia.org/wiki/Tibialis_anterior_muscle\" rel=\"noreferrer\">tibialis anterior (shin muscle)</a>, which largely serves as an antagonist to the <a href=\"https://en.wikipedia.org/wiki/Peroneus_longus\" rel=\"noreferrer\">peroneus longus (popped out upper calf area)</a>, which serves as an antagonist to the <a href=\"https://en.wikipedia.org/wiki/Peroneus_tertius\" rel=\"noreferrer\">peroneus tertius (down near your ankle)</a>. </p>\n\n<p>Even if you could target those muscles in isolation (which you can't) how could you possibly keep track of how strong they are? They're designed to be proportionate to one another. Making an antagonist much stronger than its agonist is not a good thing.</p>\n\n<p>If we're talking about bridge construction, you want the suspension cables strong enough to keep the bridge up, not under such tension that they rip the bridge in half: if you want to bring more tension and power to the suspension cables you need to strengthen what they're pulling on (the lateral aspect of the bridge). </p>\n\n<p>Properly performed compound lower body exercises (like a <a href=\"https://www.exrx.net/WeightExercises/OlympicLifts/PowerClean\" rel=\"noreferrer\">clean</a>) will activate your muscles and connective tissues in the way they were designed. Your primary movers will do the heavy work, and the synergists and antagonists will do their thing, all in balance.</p>\n\n<p>Keeping with the example of the <a href=\"https://www.exrx.net/WeightExercises/OlympicLifts/PowerClean\" rel=\"noreferrer\">power clean</a>, look at the articulations listed (like ankle <a href=\"https://www.exrx.net/Articulations/Ankle#Plantar\" rel=\"noreferrer\">plantar flexion</a>) and note the muscles engaged: all the little ones along with the big ones.</p>\n" }, { "answer_id": 41569, "author": "Dude", "author_id": 32346, "author_profile": "https://fitness.stackexchange.com/users/32346", "pm_score": 0, "selected": false, "text": "<p>The squat is a compound movement that will work every muscle in your legs. The classic squat is the best overall leg and low back compound movement one can perform to build strength with. </p>\n\n<p>Other variations of the squat include but are not limited to\nHigh bar squat, zercher squat, overhead squat, split squat, belt squat, goblet squat and others</p>\n" } ]
2018/04/18
[ "https://fitness.stackexchange.com/questions/37601", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28189/" ]
37,607
<p>I'm in my mid-30s. I've always been thin and had a very high metabolism. I've been doing Stronglifts 5x5 for a little over 3 months. I've increased my weight in each exercise a fair amount over that time. I've taken breaks after running a 10k, and while feeling a little sick, but for the most part I'm sticking with the program.</p> <p>I eat eggs and salad for breakfast, have a protein shake before lunch, eat beans and potatoes for lunch (or something similar). I try to eat a burger for dinner, but my wife is a vegetarian, "which pretty much makes me a vegetarian", as Samuel L Jackson put it. I eat yogurt and cottage cheese before bed.</p> <p>I've gained several pounds since starting the program. My muscles feel healthy and firm, but they don't seem any bigger. My gut however has grown enough that it's obvious to others. What's going on with me?</p> <p>Edit: the comments imply that my question is perceived as "how can I stop gaining weight with this diet". My real question is, why am I not putting on perceivable muscle, though I'm following the workout, and the dietary advice of the workout (which is, for skinny people, essentially "stuff yourself with protein and calories")? My muscles aren't growing but my stomach is, is what it comes down to. And I am increasing the weight often enough that workouts are becoming quite difficult.</p>
[ { "answer_id": 37608, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 2, "selected": false, "text": "<p>Simply put, you’re not burning enough calories to match your intake (however little you might feel that is).</p>\n\n<p>Vegetarian doesn’t necessarily equal low calorie either. Although, generally speaking, it is much lower in calories than what a “normal” American eats in one sitting. For example: One large avocado, two handfuls of walnuts and some beans could easily be a 1000 calorie meal. </p>\n\n<p>Furthermore, there is this “high fat” thing running around health communities - including vegetarian. I’m not here to extol or disparage the virtues of such an approach, only to mention that foods high in fat are generally calorie dense so be careful.</p>\n" }, { "answer_id": 37610, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 3, "selected": true, "text": "<p>Programs focused on 5x5 or 3x5 are jack of all trades programs with just enough volume to induce a bit of growth in very skinny beginners who never did any exercise in their entire life, and just enough weight to cause a bit of strength adaptations. </p>\n\n<p>Talking from personal experience, if you were active in your past a 5x5 program wont do much and you will stop progressing in 3-5 months.</p>\n\n<p>You need a program for you to maximize the minimum. Specificity of training is very important, train either for strength, muscle building or fat loss or whatever other athletic goal you have. Mixing everything may work to a point but its not optimal. </p>\n" }, { "answer_id": 37615, "author": "Mario Levesque", "author_id": 28424, "author_profile": "https://fitness.stackexchange.com/users/28424", "pm_score": 2, "selected": false, "text": "<p>Like you, I have gained some pounds after starting the program. If you are able to keep increasing the weights on the bar and have done this for over 3 months than you are also gaining muscle mass. I started noticing a difference after 4 to 5 months so do not worry. Like you my appetite went up. That is something you have to control. Like they say, \"You get a six pack in the kitchen\" not in the Gym so be careful in the kitchen! Count your calories, it is a simple equation, if you burn more calories than you intake, your body will grab the extra energy from your fat and it will melt away slowly but that is not easy. Your body will also send hunger signals before switching to using fat and this is where your mental will needs to kick in.\n(Drink water to help when that happens)\nGood luck.</p>\n\n<p>P.S. For calorie calculations, you can search online or use these...</p>\n\n<p>Here is a link to a site I use to count calories from food:\n <a href=\"http://www.calorieking.com/foods/\" rel=\"nofollow noreferrer\">http://www.calorieking.com/foods/</a></p>\n\n<p>Here is a link to a site I use to count calories I need for my body:\n <a href=\"http://www.calculator.net/calorie-calculator.html\" rel=\"nofollow noreferrer\">http://www.calculator.net/calorie-calculator.html</a></p>\n\n<p>Here is a link to a site to show how much calories are burned per exercise:\n <a href=\"https://www.healthstatus.com/calculate/cbc\" rel=\"nofollow noreferrer\">https://www.healthstatus.com/calculate/cbc</a></p>\n\n<p>Also a pound of body fat can contain between 3,400 and 3,750 calories, so this give you a bit of an idea what difference you need to establish to loose weight. This article is a good one to discuss the calorie deficit impact on weight loss:\n <a href=\"https://www.healthline.com/nutrition/calories-in-a-pound-of-fat#section2\" rel=\"nofollow noreferrer\">https://www.healthline.com/nutrition/calories-in-a-pound-of-fat#section2</a></p>\n\n<p>Cheers,</p>\n" } ]
2018/04/18
[ "https://fitness.stackexchange.com/questions/37607", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/8480/" ]
37,612
<p>Pin squats with pins below the knees vs Box squats with box below the knees vs Full squat below the knee</p> <p>Which squat variation is better for muscle growth in the posterior chain? </p> <p>Personally I feel that full squat enables me to use the most weight, even with a 2 seconds pause. But do other variatins grant more growth since they feel harder? </p>
[ { "answer_id": 37613, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p><strong>TL;DR</strong></p>\n\n<p>Do all of them.</p>\n\n<p><strong>Longer answer</strong></p>\n\n<p>Whenever you're trying to decide between two variations of an exercise, you're essentially trying to trade in some benefits for other benefits. But ask yourself, why not reap ALL the benefits?</p>\n\n<p>Pin squats are an excellent extra exercise to add to your arsenal, because it allows supramaximal loading of the muscle fibers. It also has a decent isometric component, so you'll be priming your central nervous system in a unique way.</p>\n\n<p><strong>I suggest</strong></p>\n\n<p>...that you cycle regular squats and box squats as your main exercise, and use the pin squats as an auxiliary exercise.</p>\n" }, { "answer_id": 37616, "author": "TfwBear", "author_id": 6255, "author_profile": "https://fitness.stackexchange.com/users/6255", "pm_score": -1, "selected": false, "text": "<p>There is literally 0 reason to ever do a box squat. It doesn't help or improve anything. It doesn't translate to any movement pattern in any sport. It won't make you stronger at a real full depth high bar squat, it won't improve your form, and if you want a real world example to look at:</p>\n\n<p>Take weightlifters and take powerlifters. Weightlifters squat to full depth repeatedly and knee surgeries and injuries in general are less prevalent. In conjunction to that, weightlifters are very flexible and well rounded athletes because they practice full range of motion and desire to keep an upright posture in their movements. This means they are trying to maintain stability and form in the most taxing positions of the movement. The very bottom of the squat.</p>\n\n<p>Now if we look at powerlifting, we see more variations like the pin squat and the box squat. We also see squats to half depth. From there, the prevalence of knee surgeries and injuries in general go up. There have been hundreds of studies at this point showing that half depth squats are dangerous and achieve minimal if any effect on strength or hypertrophy. </p>\n\n<p>Even from a logical perspective, at what point in the squat is the movement the hardest? Hint: It's not above parallel. So why would you train the part of the movement you can already do? You can already get up and sit down in chairs. You see many people in commercial gyms who are not well trained athletes, loading barbells with massive weights that they could never squat to depth and doing it to a box. So why keep training relatively the easiest part of the movement?</p>\n\n<p>At the end of the day, squatting to a box is just an excuse to not improve strength in the hardest parts of the range of motion. Pin squats are fine because you are getting into position into the most difficult part of the squat and practicing the ascent. It's incredibly difficult to get out of position in the bottom, get back into position, and the raise a near maximal load. This movement actually reinforces the the motor patterns you are trying to do. It has transferability to many other qualities.</p>\n\n<p>So do full depth and pin squats. Avoid low bar and anything above full depth.</p>\n" } ]
2018/04/19
[ "https://fitness.stackexchange.com/questions/37612", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]
37,614
<p>I am learning the kettlebell double handed swing. Reading about this and looking at youtube videos I get the impression that this is difficult to do right. That was until I came up with the following theory: the kettlebell double handed swing is basically a vertical jump with an added pendulum movement. Do not force the pendulum, just let it do its own thing.<br> Further I think that the deadlift is basically a slow version of the vertical jump. So in term of explosiveness: deadlift &lt; kettlebell swing &lt; vertical jump. Except for this all three are basically a hip hinge movement => roughly the same.</p>
[ { "answer_id": 39166, "author": "russman6", "author_id": 29909, "author_profile": "https://fitness.stackexchange.com/users/29909", "pm_score": 0, "selected": false, "text": "<p>the kettle bell double handed swing is great because it enables you to get the correct natural body movement for doing squats and dead lifts.the weight swinging keeps your body controlled in the correct postures. yes just let the kettle bell do its own thing. yes all work out the same muscles.</p>\n" }, { "answer_id": 39167, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 3, "selected": true, "text": "<p>(I'm using the SFG Kettlebell Swing for this answer, other swings are also available)</p>\n\n<p>Kind of.</p>\n\n<p>In a good swing, you first hike the bell between your legs, using maximal hip bend and bending your legs only enough to allow the bell to pass between your thighs (as Dan John is fond of saying, attack the zipper). You then effectively \"stomp\" your feet, tensing your glutes (to extend the hips) as well as your quads (to extend the legs) as well as your core (to maintain a standing plank kind of position). The 'bell doesn't go above shoulder height.</p>\n\n<p>I'll admit I'm not really experienced in the correct mechanics for a good standing vertical jump, but the immediate differences I can see are:</p>\n\n<ol>\n<li>Your feet are planted in a swing, in a jump you extend up onto your toes</li>\n<li>You brace your core (standing plank) in a swing, in a jump you don't</li>\n<li>You don't have to deal with the landing in a swing (obviously)</li>\n<li>You don't swing your arms overhead in a swing, you do in a jump</li>\n</ol>\n\n<p>So... kind of.</p>\n\n<p>The main drivers of the movement (the hips and explosive hip extension) are very similar to a vertical jump (and a deadlift, as long as you don't pull sumo), but what happens after the explosive movement isn't. In a swing, you tighten everything up in order to control the path of the kettlebell (brace the core, fire the lats, etc) in a jump, I believe there's less tension after the explosive hip hinge.</p>\n\n<p>As a side note, the swing isn't difficult to do right, but it's very easy to do wrong. It seems that different types of swings have also emerged, the CrossFit style, swing the 'bell overhead swing, is very different to the SFG swing, which is very different to the squatting swing that a lot of trainers in commercial gyms seem to insist on teaching.</p>\n\n<p>If you want to learn how to do a swing properly, go to the original source material. Look up Pavel Tsatsouline's books or find an SFG qualified instructor (or 1 day course)</p>\n" } ]
2018/04/19
[ "https://fitness.stackexchange.com/questions/37614", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27402/" ]
37,621
<p>According to my knowledge, biceps having 1/3 of arm muscle to build and triceps having 2/3 of arm muscle to build. When I doing exercises in gym, it is bit hard to do triceps rather than biceps. Please explain that issue in depth?</p>
[ { "answer_id": 37623, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 1, "selected": false, "text": "<p>This is an anatomy question more than anything, but in the context of fitness here is a look at both as a brief overview.</p>\n\n<p>The biceps are a muscle group consisting of two “heads” on the front of the arm, they are responsible for many pulling movements. The triceps are a muscle group consisting of three “heads” on the back of the arm, they are responsible for many pushing movements.</p>\n" }, { "answer_id": 37624, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 3, "selected": true, "text": "<p>As alluded to, this is an anatomy question.</p>\n\n<p>The term -ceps in muscle anatomy means \"heads\", or the origin of a muscle. Each muscle has two points of contact (for simplicity), the origin and the insertion. Muscles contract and pull towards the origin, and the insertion moves.</p>\n\n<p>So, biceps means \"two heads\", and the action of the muscle is to flex the lower arm (Bend it). Triceps means three heads, and the action of the muscle is the extend (straighten) the lower arm.</p>\n\n<p>They should not be much more difficult for one to do than the other, since they are basic motions, which suggests one of two items:</p>\n\n<ol>\n<li>Your triceps are much weaker than your biceps, and/or you are using too much weight for your level of training. Lower the amount of weight, and try again. If you still have trouble, that points to #2:</li>\n<li>Your form is wrong. Get a trainer to look at your form and make sure that you are doing the exercise with correct form.</li>\n</ol>\n\n<p>Also, if you are using a machine, there are recommended ways to set up the machine (rotating points on the machine in line with joints in the body, etc), that may make a difference as well. In that case, see #2.</p>\n" } ]
2018/04/20
[ "https://fitness.stackexchange.com/questions/37621", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28407/" ]
37,646
<p>I am a 15 year old male. I workout and run intensely everyday. I have a very fit body but I can’t lose cheek fat no matter what I do? Is there anything I can do about this. Best, Rowan </p>
[ { "answer_id": 37648, "author": "Sophie", "author_id": 28439, "author_profile": "https://fitness.stackexchange.com/users/28439", "pm_score": 1, "selected": false, "text": "<p>It is difficult to spot reduce fat without resorting to something extreme like fat freezing. Most young people, as they go through puberty, will lose baby fat around their face anyway. This might happen suddenly or take some years, but maintaining low body fat and a healthy lifestyle is the best you can do at the moment. Although this isn't what you originally asked, one way to frame ones face differently may be through using hair styling?</p>\n" }, { "answer_id": 37650, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 0, "selected": false, "text": "<p>Well, it can be that you've just grown... for instance half a year ago more parts of your body ware, as your cheeks. If so - keep training, and things will be fine. </p>\n\n<p>Even if that is not your case. Teens are growing in different way. For some - whole upper body stays almost as before, but legs are much longer. Or hands... Watch your family old photos. It can be your father, or uncle. Ask that person, or family for more advices. </p>\n\n<p>From that perspective it can be other thing then loosing fat.</p>\n" } ]
2018/04/23
[ "https://fitness.stackexchange.com/questions/37646", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28437/" ]
37,652
<p>I've been running for a while now, i think about a year, except these last months I've been running consistently every other day. Now, my goal last year when i started was to run a 5km. I didn't make it. I'm still doing intervals every time i run.</p> <p>Now, I feel like I could do a 5km stamina wise, because when i need to stop running I'm not overly exhausted or anything. Its just that after like 1.5 - 2 km my knees, shins and calfs start hurting super much.</p> <p>I've bought some running shoes a while ago so that's not it (I have Asics GT 2000 shoes for the ones wondering)</p> <p>I just really wish i could run faster, am I doing something wrong? Do you guys have any tips for me? </p>
[ { "answer_id": 37969, "author": "user42909", "author_id": 28709, "author_profile": "https://fitness.stackexchange.com/users/28709", "pm_score": 1, "selected": false, "text": "<p>Here is a list of things I have experiences throughout the years help buildup distance prowess.</p>\n\n<ol>\n<li><p><strong>Variety</strong> - Don't have all your runs be at the same distance or the speed. For example each day you can either have a medium speed medium distance, a run where you switch of a slow jog and close to sprint speed (Fartlked), a long slow run, or a run with a several minute push in the middle buffeted by a warmup and cool down. Try to switch off harder days and easier days, keep your body guessing, and really don't feel bad just walking it out sometimes.</p></li>\n<li><p><strong>Stretch</strong> - Before you begin a run, especially if you plan on pushing it that day, try to do some dynamic stretching. This means skips, high knees, lunges, and things like that. After you run almost always try to do the typical static stretching. These stretches should include your glutes, calves, quads, and everything else that feels tight. If you want to invest, try getting a foam roller as well.</p></li>\n<li><p><strong>Goals</strong> - Pick a 5k race and tell people you are going to do it. That will make sure you skip fewer runs, and also generates some gratitude as people ask about your nice training plan.</p></li>\n<li><p><strong>Other Exercises</strong> - If you are really feeling injured, then try to take it easy and do some injury prevention exercises. I personally believe in stability exercises over weights, which would include single (or double) leg squats, fire hydrants, and lunges. If you like biking or swimming, then definitely try to mix that in as well.</p></li>\n</ol>\n\n<p>If you really only want to \"run fast\", which I interpret as meaning you want to hold a fast pace for 1km then shift your training to be less on distance and more on quick intervals, which would mean run fast for a short time, walk a little and repeat. Exercises should help here as well.</p>\n\n<p>If you want to better your cardio and build the distance then follow the steps I mentioned and also try to get on a training plan. There are quite a few on the internet including: <a href=\"https://www.nike.com/us/en_us/c/running/nike-run-club/training-plans/5k\" rel=\"nofollow noreferrer\">Nike</a>, <a href=\"https://www.jennyhadfield.com/training-plans/5k/\" rel=\"nofollow noreferrer\">Jenny Hadfield</a>, and <a href=\"https://www.shape.com/fitness/training-plans/5-weeks-5k\" rel=\"nofollow noreferrer\">Shape Magazine</a>. Pick whichever one you think fits your current plan and just stick with it.</p>\n" }, { "answer_id": 38054, "author": "Oliver Angelil", "author_id": 27464, "author_profile": "https://fitness.stackexchange.com/users/27464", "pm_score": 0, "selected": false, "text": "<p>Focus on time spent running, not speed. At this stage you want to enjoy running, not suffer like a dog each time which might deter you from running. Unless you are extremely serious about coming within the top ranks in races, you don't need to do intervals. And listen to podcasts or get a friend to run with you. It's less boring that way. </p>\n" }, { "answer_id": 38057, "author": "BW_FunctionalEnthusiast", "author_id": 28730, "author_profile": "https://fitness.stackexchange.com/users/28730", "pm_score": 0, "selected": false, "text": "<p>We don't know your age, height and weight, so I'm going to make a few assumptions, namely that you're not extremely overweight and don't suffer from arthritis or general joint pain.</p>\n\n<p>If these are true, running 5k is a very achievable goal. It's encouraging that you don't feel limited by cardio, because that signals your general fitness is adequate.</p>\n\n<p>Now, the knee-calf-shin pain you're experiencing is very common amongst runners old and new, the more experienced people learn to avoid/restrict it. It's called 'shin splints', and is an indication that your shins are accumulating damage faster than they can heal. Not a good thing. Since you're training for 5k, don't reduce your running, but take care of :</p>\n\n<p>(1) Warm-up: So crucial! Do a good warm-up tailored for distance running. The 15-20 min will be well spent. If you're running in the morning (soon after waking), it's all the more important because your back may not be fully stretched and a slouched back during running can add to this injury.</p>\n\n<p>(2) Running surface: Maybe stay off the roads for some time, try running on a track, grass, and keep mixing it up. Gradually add a road component, and slowly move back to road (if your target race is a road route).</p>\n\n<p>(3) Form: Your cadence and landing of the foot may be inappropriate, and I'm not capable of explaining this well here, hopefully the experienced runners can help on this.</p>\n\n<p>(4) Ice: Ice your shins after you run. It will accelerate the healing and prevent buildup. Some people advise against this, saying that it interferes with the natural healing and building process, but I think when you face pain you shouldn't be a hero. I am surprised at how much this helps me, especially when I feel these pains starting to crop up.</p>\n\n<p>Other factors include your training plan etc, which I'm sure other answers will cover. I do feel though, that these plans include interval training and hill runs too early for beginners, especially over short distances. But then, that's a divided area.</p>\n" }, { "answer_id": 38061, "author": "jp2code", "author_id": 2713, "author_profile": "https://fitness.stackexchange.com/users/2713", "pm_score": 1, "selected": false, "text": "<p>Short version:</p>\n\n<p>Run 7k or 10k really slow once a week - even if it takes you 2 hours to finish. Just keep going. An easy way is to have someone drop you off 10k from your house and leave you there.</p>\n\n<p>Run 1k a couple of times a week, and try to do that as quickly as you can.</p>\n" }, { "answer_id": 38062, "author": "Kebs", "author_id": 28779, "author_profile": "https://fitness.stackexchange.com/users/28779", "pm_score": 0, "selected": false, "text": "<p>Sounds like you have three questions:</p>\n\n<ol>\n<li>How do I run longer distances? </li>\n<li>How do I run faster? </li>\n<li>I'm in pain, how do I run through it?</li>\n</ol>\n\n<p>There's some great answers/observations in this post — sharing your age/height/weight will go a long way with help from the community.</p>\n\n<ol>\n<li>Go slow. If you're running 10min/mile slow down to 11min/mile, 12min/mile... or\neven slower. </li>\n<li>Just keep running. Speed will come, but ask yourself, \"Why do I want to go faster?\" Is it just vanity/ego? Are you training to make the Cross Country team? There's no shame in running slow. </li>\n<li>See a doctor. Rest.</li>\n</ol>\n\n<p>Finally, congrats on getting closer to your 5k goal. Keep running!</p>\n" } ]
2018/04/24
[ "https://fitness.stackexchange.com/questions/37652", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28441/" ]
37,653
<p>I am a 44 year old male that have been a bit inactive the last years and am looking to get more fit. I have always been fond of running as a way to get some cardio, fresh air and reduce stress, but I am starting to get worried about my knees. One problem in this respect is that I am quite heavy (100 kg) although I have not much body fat.</p> <p>I recently read "Your New Prime" by Craig Cooper. He is strongly opposed to long distance running for men over 40. In fact he advocates the 5k as an ideal bench mark distance as opposed to the marathon. That is if you can run the 5 km fast then you are healthy. If you can run the marathon fast you are not healthy. His reasoning is as follows: long distance running reduces musclemass and lower your testosterone levels. This is exactly the opposite of what you need since your muscle mass and testosterone levels decreases each year after 40.</p> <p>This seems logical and plausible. I have verified his claims about muscle loss from age and long distance running from several other sources. However his suggestion about training towards the 5 k is not something I have found elsewhere. It sounds reasonable and practical but I have one worry: the force on knees and other joints increases with the speed. Not sure what is most dangerous for knees though: high volume or high intensity? The expression is high mileage knees, but on the other hand I would be worried about running a 100 m as fast as possible with little warmup in my age but not 20 years ago.</p> <p>He also like so many other advocates high intensity training. There are lots of studies done in the last years showing how time effective this. Which is great, but high intensity sound possible dangerous. I have not seen any studies of possible harmful effect of hit such as possible irregular heartbeat. </p>
[ { "answer_id": 37663, "author": "matousc", "author_id": 20424, "author_profile": "https://fitness.stackexchange.com/users/20424", "pm_score": 2, "selected": false, "text": "<p><strong>Short answer:</strong></p>\n\n<p>You should train like anybody else. Only thing what change with age is the error buffer. In other words, your body will tolerate less mistakes. So if you choose running (or any other activity), make sure that your body is prepared and you know how to do that correctly and safely.</p>\n\n<p><strong>Long answer:</strong></p>\n\n<ol>\n<li><p>make sure that your mobility and strength level is sufficient for the activity you want to perform. In case of running the book <em>Ready to Run: Unlocking Your Potential to Run Naturally (Kelly Starrett)</em> is probably the best choice where to start acquiring informations on this topic.</p></li>\n<li><p>learn the technique of your chosen activity - the best approach is to find and hire the best available professional who can teach you</p></li>\n<li><p>choose some reasonable progression. For example, a gentle and generally successful approach is Maffetone method (<a href=\"https://philmaffetone.com/180-formula/\" rel=\"nofollow noreferrer\">https://philmaffetone.com/180-formula/</a>). This approch focused on aerobic training, so it does not produce too high amount of muscle cannibalism (in comparison with long term anaerobic training). It is common to use such an approach all season long even though your target competition is \"short and fast\". For more information see book: <em>The Big Book of Endurance Training and Racing (Philip Maffetone)</em>.</p></li>\n</ol>\n\n<p>If you follow the steps above, you will minimize the negative effects and risks of <em>cardio</em> training.</p>\n" }, { "answer_id": 37665, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 3, "selected": true, "text": "<p>Running properly isn’t bad for your knees, but running in bad form certainly can be. As a matured human being, you should train like a matured human being. It doesn’t matter what age or sex you are, the only factors that might change the way you train are things like injuries, sickness, disabilities, etc (goals too). I read an article once that spoke of how much a person should run, and the expert in that article suggested that a person should only run as long as they can maintain the pace of an 8 minute mile (7.5mph). Read more on that —> <a href=\"https://breakingmuscle.com/fitness/the-8-minute-mile-standard\" rel=\"nofollow noreferrer\">https://breakingmuscle.com/fitness/the-8-minute-mile-standard</a></p>\n\n<p>In general though, long distance running isn’t recommended unless you have a specific purpose in doing so. A nice HIIT routine with sprints (anywhere from 10-30 minutes) is more advantageous for cardiovascular endurance, and a walk (from 30 minutes and up) is easier on the knees and body in general. Long distance jogging just sort of takes the negatives of both sprinting and walking (physically demanding and time consuming respectively).</p>\n\n<p>Like Mr. Cooper, I would also advocate high intensity training. I would suggest doing it 2-3 times a week and keeping it under 30 minutes. Doing sprinting intervals with jogging or walking in between in a great way to build up the muscles and endurance needed to go on longer jogs. If participating in long distance runs is a goal of yours however, I would suggest doing one sprint-centric HIIT routine and one long distance run a week. Running too often too soon and too much will cause your knees to wear out for sure even if you are doing everything in proper form.</p>\n\n<p>The only danger in HIIT is doing more than your body can handle. If you have heart/lung problems, be extra careful, but try to build what you can regardless. If you feel like your heart is about to jump out of your chest, slow down or take a break. The more you do, the better you will understand your own limits and how to better push yourself beyond those limits (without harming yourself).</p>\n" } ]
2018/04/24
[ "https://fitness.stackexchange.com/questions/37653", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27402/" ]
37,675
<p>I workout on <strong>Monday - thursday</strong> &amp; dont take required amount of protein to build muscles due to some reasons....</p> <p>i can able to take enough protein from <strong>friday to sunday</strong>.... so if i need <strong>150g protein per day to gain muscle, if i take **50 g</strong> protein per day from <strong>monday to thursday</strong> &amp; if i take <strong>150 g</strong> protein per day from <strong>friday to sunday</strong> , will that helpfull to build muscles ?</p>
[ { "answer_id": 37677, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>No, 50 grams certainly isn’t enough to build muscle, and it may not even be enough to maintain good health, not unless you are especially small (minimum is 0.8 grams per kg of body weight). Doing more protein for three days isn’t going to offset the malnourishment enough to start building muscle.</p>\n\n<p>Bottom line, you need more protein. I’m not sure what reasons are preventing you from having more throughout the week, but protein is easily accessible. There are cheap options (tuna, eggs, bulk quantities of whey), vegan options (soy), and options for pretty much anything really.</p>\n" }, { "answer_id": 37678, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 3, "selected": true, "text": "<p>50g of protein per day is extremely low, and would be less than the recommended dietary allowance for a sedentary person weighting 62.5kg. If you weigh more than 62.5kg or you perform exercise, then you need more protein than that.</p>\n\n<p>I'm not aware of any studies specifically looking at delays between exercise and protein ingestion on the scale of days, but it has been shown that even delaying protein intake by 2 hours is enough to make the exercise wasted[1]. Furthermore, as recovery from exercise is widely held to have a duration of around 48 hours, it seems highly unlikely that you would benefit from exercising Monday to Thursday while consuming insufficient protein and then only beginning to eat sufficient protein on Friday, as at absolute best, you'd be starting to consume sufficient protein half way through your recovery from Thursday's exercise.</p>\n\n<p>[1] <a href=\"https://physoc.onlinelibrary.wiley.com/doi/full/10.1111/j.1469-7793.2001.00301.x\" rel=\"nofollow noreferrer\">https://physoc.onlinelibrary.wiley.com/doi/full/10.1111/j.1469-7793.2001.00301.x</a></p>\n" } ]
2018/04/26
[ "https://fitness.stackexchange.com/questions/37675", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26052/" ]
37,688
<p>I've been following a <a href="https://legionathletics.com/workouts-for-women/" rel="nofollow noreferrer">weightlifting workout</a> where the chest workout is in this order:</p> <blockquote> <ol> <li><strong>barbell incline</strong> chest press</li> <li><strong>dumbbell incline</strong> chest press</li> <li><strong>barbell flat</strong> chest press</li> </ol> </blockquote> <p>I've seen incline before flat in other workouts before so it looks like it is a thing. </p> <ul> <li><h3>But, why is this a thing?</h3></li> <li><h3>Why is flat press not first?</h3> <p>Isn't there more total muscle activation during flat press, so shouldn't you fatigue with that exercise first?</p></li> <li><h3>Why is dumbbell incline between both barbell presses?</h3></li> <li><h3>Why do I typically not see dumbbell flat bench press in workouts (or is it just me)?</h3></li> <li><h3>Is there a better arrangement than the above and why?</h3></li> </ul> <p>I am training for strength and fat loss. I lift as heavy as I can with continuous progressive overload. I know I asked a bunch of questions so thoughtful partial answers are cool. Thanks in advance!</p>
[ { "answer_id": 37677, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>No, 50 grams certainly isn’t enough to build muscle, and it may not even be enough to maintain good health, not unless you are especially small (minimum is 0.8 grams per kg of body weight). Doing more protein for three days isn’t going to offset the malnourishment enough to start building muscle.</p>\n\n<p>Bottom line, you need more protein. I’m not sure what reasons are preventing you from having more throughout the week, but protein is easily accessible. There are cheap options (tuna, eggs, bulk quantities of whey), vegan options (soy), and options for pretty much anything really.</p>\n" }, { "answer_id": 37678, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 3, "selected": true, "text": "<p>50g of protein per day is extremely low, and would be less than the recommended dietary allowance for a sedentary person weighting 62.5kg. If you weigh more than 62.5kg or you perform exercise, then you need more protein than that.</p>\n\n<p>I'm not aware of any studies specifically looking at delays between exercise and protein ingestion on the scale of days, but it has been shown that even delaying protein intake by 2 hours is enough to make the exercise wasted[1]. Furthermore, as recovery from exercise is widely held to have a duration of around 48 hours, it seems highly unlikely that you would benefit from exercising Monday to Thursday while consuming insufficient protein and then only beginning to eat sufficient protein on Friday, as at absolute best, you'd be starting to consume sufficient protein half way through your recovery from Thursday's exercise.</p>\n\n<p>[1] <a href=\"https://physoc.onlinelibrary.wiley.com/doi/full/10.1111/j.1469-7793.2001.00301.x\" rel=\"nofollow noreferrer\">https://physoc.onlinelibrary.wiley.com/doi/full/10.1111/j.1469-7793.2001.00301.x</a></p>\n" } ]
2018/04/28
[ "https://fitness.stackexchange.com/questions/37688", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28461/" ]
37,715
<p>When I front squat to 90 degrees my back folds like an accordion then the squat becomes a two phase exercise Leg lift>Back extension.</p> <p>If however I squat below the knee, until my legs touch my calves my entire back remains vertical. </p> <p>Everyone says that deep squats will destroy your knees, but normal squats seem to destroy my back while I feel no discomfort in deep squats. </p> <p>I'm also able to use way more weights on my deep squats simply because I don't have to extend my back against that weight. </p> <p>Should I do some drills to perfect my parallel squats or doing deep squats is just fine? When I front squat to parallel it looks like something between the first and second figure, when I squat deep it looks exactly like in the third figure. <img src="https://i.stack.imgur.com/iVdcg.jpg" alt="enter image description here"></p>
[ { "answer_id": 37716, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>This is answer but also will leave a lot hanging. I had the same problem for a while until after enough practice I managed to fix the posture. While doing this there a couple things in play such as your feet width, some people fold over if there stance is in a position in which it is much harder for them to control the weight. The second thing to pay attention to is you core flexion having loose muscles along your entire body will also cause you to fold, make sure the muscles in the core are nice and tense. </p>\n\n<p>You probably can get the hang of the parallel squats, if not you can do the deep squats I guess however in just my opinion I wouldn't. One should always go down all the way but there is a certain point where the knees are taking too much of the weight and so it depends how deep you really need to go to feel comfortable.</p>\n" }, { "answer_id": 37717, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>I'll zoom right into this line from your question:</p>\n\n<blockquote>\n <p>Everyone says that deep squats will destroy your knees...</p>\n</blockquote>\n\n<p>\"Everyone\" in this case is patently incorrect and repeating gym nonsense. According to the prevailing logic of gym goers we should all curl and bench press, maybe doing the leg press or smith machine when we notice our legs look pencils. Then back to curling in the mirror.</p>\n\n<p>Mark Rippetoe (author, trainer) <a href=\"https://startingstrength.com/article/squats-and-your-knees\" rel=\"nofollow noreferrer\">has written extensively about the benefit of full depth squats for your knees</a>. From Rippetoe's writing:</p>\n\n<blockquote>\n <p>The muscles on the front of the thigh are the quadriceps. They attach\n below the knee to the “tibial tuberosity” – the bump at the top of the\n shin bone – just below the kneecap. When they pull this bone forward,\n the knee extends and the force at the tendon attachment is directed\n forward relative to the joint. In contrast, <strong>the hamstrings pull\n backwards on either side of the knee at their attachments, which\n balances the forward force from the quads. This happens in a correct\n squat when the hips move back and the torso leans forward. The balance\n of forces is optimum at a position just below parallel</strong>, and protects\n the joint so well that a correct squat can be safely performed even\n without an ACL – a person like me.</p>\n</blockquote>\n\n<p>You should go as deep as you can without rounding your back, and this will be deeper on a front squat because of the load placement. Your hamstring (bicep femoris) attaches to bottom of your pelvis as shown:</p>\n\n<p><a href=\"https://i.stack.imgur.com/hquVw.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/hquVw.png\" alt=\"enter image description here\"></a></p>\n\n<p>For most people, as you drop down in your squat position your hamstrings will pull on your pelvis and cause your lower back to round. That depth: where you are \"bouncing\" off your hamstrings\", is the typically recommended bottom depth. Your spine is neutral, you've fully engaged your hamstring, and your knees are healthy. </p>\n\n<p>Interestingly enough, the squat is actually a terrific hamstring and hip stretch for the above reasons. If you're squatting deep, you can probably put your fingers (and maybe your knuckles or palms) on the ground while keeping your legs straight. </p>\n" } ]
2018/05/01
[ "https://fitness.stackexchange.com/questions/37715", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]
37,720
<p>I have seen videos about how to grow a bicep-peak.I have done a lot of those workouts. My biceps have become bigger but don't show a great peak. <strong>Is this a genetic issue? Or something else?</strong> </p> <p>My question then is, <strong>which are the best workouts to obtain a peak?</strong></p>
[ { "answer_id": 37716, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>This is answer but also will leave a lot hanging. I had the same problem for a while until after enough practice I managed to fix the posture. While doing this there a couple things in play such as your feet width, some people fold over if there stance is in a position in which it is much harder for them to control the weight. The second thing to pay attention to is you core flexion having loose muscles along your entire body will also cause you to fold, make sure the muscles in the core are nice and tense. </p>\n\n<p>You probably can get the hang of the parallel squats, if not you can do the deep squats I guess however in just my opinion I wouldn't. One should always go down all the way but there is a certain point where the knees are taking too much of the weight and so it depends how deep you really need to go to feel comfortable.</p>\n" }, { "answer_id": 37717, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": true, "text": "<p>I'll zoom right into this line from your question:</p>\n\n<blockquote>\n <p>Everyone says that deep squats will destroy your knees...</p>\n</blockquote>\n\n<p>\"Everyone\" in this case is patently incorrect and repeating gym nonsense. According to the prevailing logic of gym goers we should all curl and bench press, maybe doing the leg press or smith machine when we notice our legs look pencils. Then back to curling in the mirror.</p>\n\n<p>Mark Rippetoe (author, trainer) <a href=\"https://startingstrength.com/article/squats-and-your-knees\" rel=\"nofollow noreferrer\">has written extensively about the benefit of full depth squats for your knees</a>. From Rippetoe's writing:</p>\n\n<blockquote>\n <p>The muscles on the front of the thigh are the quadriceps. They attach\n below the knee to the “tibial tuberosity” – the bump at the top of the\n shin bone – just below the kneecap. When they pull this bone forward,\n the knee extends and the force at the tendon attachment is directed\n forward relative to the joint. In contrast, <strong>the hamstrings pull\n backwards on either side of the knee at their attachments, which\n balances the forward force from the quads. This happens in a correct\n squat when the hips move back and the torso leans forward. The balance\n of forces is optimum at a position just below parallel</strong>, and protects\n the joint so well that a correct squat can be safely performed even\n without an ACL – a person like me.</p>\n</blockquote>\n\n<p>You should go as deep as you can without rounding your back, and this will be deeper on a front squat because of the load placement. Your hamstring (bicep femoris) attaches to bottom of your pelvis as shown:</p>\n\n<p><a href=\"https://i.stack.imgur.com/hquVw.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/hquVw.png\" alt=\"enter image description here\"></a></p>\n\n<p>For most people, as you drop down in your squat position your hamstrings will pull on your pelvis and cause your lower back to round. That depth: where you are \"bouncing\" off your hamstrings\", is the typically recommended bottom depth. Your spine is neutral, you've fully engaged your hamstring, and your knees are healthy. </p>\n\n<p>Interestingly enough, the squat is actually a terrific hamstring and hip stretch for the above reasons. If you're squatting deep, you can probably put your fingers (and maybe your knuckles or palms) on the ground while keeping your legs straight. </p>\n" } ]
2018/05/02
[ "https://fitness.stackexchange.com/questions/37720", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26728/" ]
37,727
<p>M/18/5'5"/105lbs (1.6m/48kg).</p> <p>I am an amateur when it comes to working out but I would like to build muscle.</p> <p>I want to make a daily home workout schedule where each day I work on different body parts than they day before. I was thinking: </p> <ul> <li>Monday: Biceps</li> <li>Tuesday: Abs</li> <li>Wednesday: Chest</li> <li>Thursday: Biceps</li> <li>Friday: Abs</li> <li>Saturday: Chest</li> <li>Sunday: Legs</li> </ul> <p>What do you guys think? Do you have another suggestion?</p>
[ { "answer_id": 37804, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 1, "selected": false, "text": "<p>I would highly recommend you add in back workouts as well. Having an overdeveloped chest but a weak back can lead to muscular imbalances and or injuries in the future. Throw in pull ups, supermans (lower back) and reverse hypers. Looking at your workout plan this seems to be an aesthetic endeavor so a back workout would also help develop that V-taper. You can just add biceps to the end of your back day. Also integrate some tricep exercises on your chest day if you're looking to develop big arms because the triceps make up more of the arm than the bicep. </p>\n" }, { "answer_id": 37805, "author": "MJB", "author_id": 20039, "author_profile": "https://fitness.stackexchange.com/users/20039", "pm_score": 0, "selected": false, "text": "<p>First of all I'd suggest you add back, shoulders and triceps to your workout plan.</p>\n\n<p>Secondly, I'd recommend training more than one muscle group a day for efficiency. A lot of people would suggest chest and tricpes, back and biceps, I'd also say you could do abs after doing legs. Or doing abs on 2 or 3 diffirent days after your workout, so for example after doing legs and after doing shoulders. </p>\n\n<p>You can also try to create a push-pull split but this might be harder to do at home, depending on the type of equipement you have.</p>\n" } ]
2018/05/02
[ "https://fitness.stackexchange.com/questions/37727", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28497/" ]
37,728
<p>I know these two terms don't go well together but I need advice on how to pick healthy foods that I can simply buy and eat. I hate cooking and I live in a temporary accomodation where the kitchen is not that great. I eat only 2 meals a day (breakfast and dinner) with a snack at noon. I train 3 times a week and my training usually consists of bar training+300abs+30min cardio.</p>
[ { "answer_id": 37729, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>Yogurt, eggs, things like nuts in bags/containers, oatmeal/cream of wheat, etc (simple and you don't need to quote on quote cook it), nutrition bars, etc. As you can see my answer is going be things you probably already know. The reality is the healthy packaged foods that are ready to eat are very simple and not much too them, if you are looking to eat healthy it isn't wise to rely on ready to eat food. I don't like cooking either but you can easily cook the most basic foods, pre done meat, eggs, rice, etc crappy kitchen or not.</p>\n\n<p>Usually pre-made meals including ones that are advertised as healthy aren't, they usually are high in salt or other such things. If you really hate cooking that much stick to the basics, easy to cook meat, rice, eggs, oatmeal, yogurt, fruits vegetables. Pasta is also incredibly easy. If you want to just throw stuff in the microwave or oven to heat up and eat you aren't in much luck. </p>\n\n<p>Also why two meals in a day? Eating smaller but more meals throughout the day speeds up metabolism significantly compared to the normal three meals and you are even below that at two.</p>\n" }, { "answer_id": 37741, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 1, "selected": false, "text": "<p>What are your dietary restrictions (vegetarian, pescatarian, vegan etc.)? What appliances do you have? Here are some suggestions:</p>\n\n<p>For breakfast: </p>\n\n<ul>\n<li><p>Protein powder - this is a versatile ingredient and can be added into shakes/oats etc. </p></li>\n<li><p>Egg beaters (egg whites in a carton you can just pour into a pan and cook). They might not have these in the UK under the same name but there should be similar items. </p></li>\n<li><p>Oatmeal (is it porridge in the UK?)- just put oats in a bowl with some water and microwave for quick breakfast. Add toppings as desired. You can also mix in protein powder.</p></li>\n<li><p>If you have a blender, just buy a bunch of bananas/strawberries/spinach (or other desired fruits within caloric intake requirements) and freeze them. Add them into your blender with milk/water/almond milk etc along with protein powder if you desire. </p></li>\n<li><p>If your calories allow it, everything bagels are calorie dense and relatively distributed with macronutrients which is a great on the go breakfast item. </p></li>\n</ul>\n\n<p>For dinner: </p>\n\n<ul>\n<li><p>Buy whole rotisserie chicken from your supermarket and just portion that and eat it throughout the week. </p></li>\n<li><p>Minute rice - literally rice you can crush and microwave for a minute for a rice meal. It's cheaper honestly to buy a rice cooker and just cook your own rice but to each his own.</p></li>\n<li><p>Vegetable packs you can just throw in the microwave to eat along with rice/chicken. </p></li>\n<li><p>You can also just wash potatoes, poke holes and microwave them with a damp paper towel over them. </p></li>\n<li><p>Protein powder shakes. I don't like using protein powder as a main meal but as a supplement when i'm not getting enough protein in. Throw in frozen spinach for fiber and or frozen bananas for creamy substance.</p></li>\n</ul>\n" } ]
2018/05/02
[ "https://fitness.stackexchange.com/questions/37728", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28498/" ]
37,733
<p>I want to gain weight and muscle so I need a good diet. Unfortunately, I get full too quick and I don't know what to do to eat more. </p> <p>My goal is to reach 55kg.</p> <p>What do you guys think I should do?</p>
[ { "answer_id": 37729, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>Yogurt, eggs, things like nuts in bags/containers, oatmeal/cream of wheat, etc (simple and you don't need to quote on quote cook it), nutrition bars, etc. As you can see my answer is going be things you probably already know. The reality is the healthy packaged foods that are ready to eat are very simple and not much too them, if you are looking to eat healthy it isn't wise to rely on ready to eat food. I don't like cooking either but you can easily cook the most basic foods, pre done meat, eggs, rice, etc crappy kitchen or not.</p>\n\n<p>Usually pre-made meals including ones that are advertised as healthy aren't, they usually are high in salt or other such things. If you really hate cooking that much stick to the basics, easy to cook meat, rice, eggs, oatmeal, yogurt, fruits vegetables. Pasta is also incredibly easy. If you want to just throw stuff in the microwave or oven to heat up and eat you aren't in much luck. </p>\n\n<p>Also why two meals in a day? Eating smaller but more meals throughout the day speeds up metabolism significantly compared to the normal three meals and you are even below that at two.</p>\n" }, { "answer_id": 37741, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 1, "selected": false, "text": "<p>What are your dietary restrictions (vegetarian, pescatarian, vegan etc.)? What appliances do you have? Here are some suggestions:</p>\n\n<p>For breakfast: </p>\n\n<ul>\n<li><p>Protein powder - this is a versatile ingredient and can be added into shakes/oats etc. </p></li>\n<li><p>Egg beaters (egg whites in a carton you can just pour into a pan and cook). They might not have these in the UK under the same name but there should be similar items. </p></li>\n<li><p>Oatmeal (is it porridge in the UK?)- just put oats in a bowl with some water and microwave for quick breakfast. Add toppings as desired. You can also mix in protein powder.</p></li>\n<li><p>If you have a blender, just buy a bunch of bananas/strawberries/spinach (or other desired fruits within caloric intake requirements) and freeze them. Add them into your blender with milk/water/almond milk etc along with protein powder if you desire. </p></li>\n<li><p>If your calories allow it, everything bagels are calorie dense and relatively distributed with macronutrients which is a great on the go breakfast item. </p></li>\n</ul>\n\n<p>For dinner: </p>\n\n<ul>\n<li><p>Buy whole rotisserie chicken from your supermarket and just portion that and eat it throughout the week. </p></li>\n<li><p>Minute rice - literally rice you can crush and microwave for a minute for a rice meal. It's cheaper honestly to buy a rice cooker and just cook your own rice but to each his own.</p></li>\n<li><p>Vegetable packs you can just throw in the microwave to eat along with rice/chicken. </p></li>\n<li><p>You can also just wash potatoes, poke holes and microwave them with a damp paper towel over them. </p></li>\n<li><p>Protein powder shakes. I don't like using protein powder as a main meal but as a supplement when i'm not getting enough protein in. Throw in frozen spinach for fiber and or frozen bananas for creamy substance.</p></li>\n</ul>\n" } ]
2018/05/03
[ "https://fitness.stackexchange.com/questions/37733", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28497/" ]
37,743
<p>Mr.A &amp; Mr.B, Mr.C all three workout in same level &amp; eat same amount of protein &amp; Carbs....</p> <p>Mr.A sleeps for <strong>9 hours</strong>....</p> <p>Mr.B sleeps for <strong>8 hours</strong>....</p> <p>Mr.C sleeps for <strong>7 hour</strong>s....</p> <p><strong>Is Mr. A build the muscle early [ or more ] than Mr.C ?</strong></p> <p>How much <strong>sleep</strong> really matters for <strong>muscle gain</strong>?....</p> <p>In our Gym , some seniors tell they sleep only 6 hours due to lack of time, still they have good muscles!....</p>
[ { "answer_id": 37756, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 2, "selected": true, "text": "<p>Mr. A. This is assuming all 3 participants have the same experience, nutrients, genetics/potential, program etc. Sleep is one of the most important things next to nutrition when it comes to building your body. Also prevents alzheimer's and improves immunity. </p>\n\n<blockquote>\n <p>If you’re dieting, but not getting sufficient sleep, 70% of all the weight you lose will come from lean muscle, not fat – our body becomes resistant at giving up fat when it’s underslept\" </p>\n</blockquote>\n\n<p>-Sleep Expert and Neuroscientist Dr. Matthew Walker</p>\n\n<p>Highly recommend his book Why We Sleep: Unlocking the Power of Sleep and Dreams. </p>\n" }, { "answer_id": 45202, "author": "Jck Bllyrd", "author_id": 38255, "author_profile": "https://fitness.stackexchange.com/users/38255", "pm_score": 2, "selected": false, "text": "<p>I'm writing an article on sleep at the moment and I found the study you reference here. Not only was there no control group (to test what the effects would be against making no changes), but the study was only done with 10 people - this is a shockingly small sample size.</p>\n<p>Furthermore, one of the main findings they quote - that the sleep deprived group lost 55% less fat than the other group - had a P value of 0.043. This means that there was a 43% chance it was a random coincidence. That's way too high to draw any solid conclusions.</p>\n<p>I agree, sleep is incredibly important and there is virtually no literature that suggests sleep deprivation improves muscle growth/recovery, however using this individual study to claim sleep=muscle growth probably isn't the most reliable.</p>\n<p>Link to the study here: <a href=\"https://pubmed.ncbi.nlm.nih.gov/20921542/\" rel=\"nofollow noreferrer\">https://pubmed.ncbi.nlm.nih.gov/20921542/</a></p>\n<p>Matthew Walker's book is littered with scientific illiteracy like this. Check out this for fact busting: <a href=\"https://guzey.com/books/why-we-sleep/#the-potential-harm-done-by-the-book\" rel=\"nofollow noreferrer\">https://guzey.com/books/why-we-sleep/#the-potential-harm-done-by-the-book</a></p>\n" } ]
2018/05/04
[ "https://fitness.stackexchange.com/questions/37743", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26052/" ]
37,749
<p>Trying to estimate TDEE and don't really know how many calories are burned during 5x5 strength workouts, or equivalent weightlifting time spent in the gym. Want to make sure I am eating enough, and also not too much. Is there any good estimate out there?</p> <p>FWIW, I am a 33 y.o. female who just started weightlifting 6 months ago, DEXA scan of 30% BF, RMR test of 1450kcal, trying to lose fat. Was previously a cardio addict with an eating disorder so I was used to thinking that to reach my goals I needed to work out longer and eat even less, and the concept of eating more and less gym time to lose fat is scary to say the least.</p>
[ { "answer_id": 37750, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 3, "selected": true, "text": "<p>Well, I guess if you want to know how much energy each squat, deadlift, and bench rep, you would just calculate how much work you did. </p>\n\n<p>Work = force x distance</p>\n\n<p>Or</p>\n\n<p>Joules = Newtons lift x distance to lift.</p>\n\n<p>Where <a href=\"https://www.google.com/search?client=opera&amp;q=how%20many%20joules%20in%20a%20calorie&amp;sourceid=opera&amp;ie=UTF-8&amp;oe=UTF-8\" rel=\"nofollow noreferrer\">1 human calorie (kilocalorie) = 4184 joules</a>.</p>\n\n<p>To calculate Newtons, we calculate the mass (kg) by the force of gravity on Earth (9.81 m/s).</p>\n\n<p>So if you're doing 5x5 squats with 50 kg weight which is a total of 25 reps. Let's say your range of motion is 1 meter, so you would have lifted it 25 total meters.</p>\n\n<p>50 kg x 9.81 = 490.5 N</p>\n\n<p>490.5 x 25 total meters = 12,262.5 joules.</p>\n\n<p>12,262.5 joules / 4184 joules = 2.9 calories burned just squatting.</p>\n\n<p>You can do the same for deadlift and bench press.</p>\n\n<p>This is assuming optimal efficiency. A beginner <em>may</em> burn a little bit more than that because they're less efficient, but not enough to care. There is also the amount of calories burned standing and holding the weight between sets as well as burning in the decent. I would imagine this is negligible.</p>\n\n<p>You'll burn more calories if you increase the weight. You'll burn less calories if your range of motion is shorter, and more if it's higher.</p>\n\n<p>The caloric burn that strength programs do is not that much in when you're actually doing them. The <em>real</em> caloric burn is the increased TDEE after. Strength training (especially at the advanced stages) increases your overall <a href=\"https://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption\" rel=\"nofollow noreferrer\">EPOC</a> for days after. It takes extra calories to recover from the workouts. The correct amount though is incalculable. </p>\n\n<p>The old-school way of determining your TDEE (and really only way without expensive equipment) is to eat at a very strict level for one month. If your weight goes down, then this is below your TDEE. You can estimate it based on the amount of weight lost. If your weight goes up, then this is above your TDEE. And, of course, if it's the same, then you've found your TDEE.</p>\n" }, { "answer_id": 37751, "author": "Christian Conti-Vock", "author_id": 20213, "author_profile": "https://fitness.stackexchange.com/users/20213", "pm_score": 2, "selected": false, "text": "<p>In addition to <a href=\"https://fitness.stackexchange.com/a/37750/20213\">@DeeV's fine answer</a>, since your stated goal is to lose bodyfat, consider simply not counting your resistance-training energy expenditure. As you can see, the actual energy expenditure directly attributable to resistance training appears to be negligible anyway. At worst, this will increase your caloric deficit slightly.</p>\n\n<p>You might consider <a href=\"https://startingstrength.com/article/death_by_prowler\" rel=\"nofollow noreferrer\">Death by Prowler</a>; that is, using High-Intensity Interval Training (HIIT) to stimulate fatty acid oxidation. See the section near \"130-150 bpm for a 30yr old\" in the hyperlinked article for further information.</p>\n" }, { "answer_id": 37752, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 1, "selected": false, "text": "<p>I was in the middle of writing pretty much the same calculation that @DeeV did, so I'll skip that, and supplement his answer with some additional information instead.</p>\n\n<p><strong>Weightlifting to burn fat?</strong></p>\n\n<p>The long and short of it is that calories burned during weight training is so negligible, that you shouldn't spend any time thinking about it.</p>\n\n<p>You should choose your weight training program based on other factors. And in any case, like we've discussed earlier, you should be cycling between a bunch of different programs, so whichever ones you like, line them up, and do a few months of each.</p>\n\n<p><strong>The best ways to burn fat</strong></p>\n\n<p>...are done firstly by regulating your diet, and secondly by exercising in ways that increase your heartrate.</p>\n\n<p>DeeV mentions that 25 reps of 50kg squatting (or any up-and-down exercise for that matter) burns 7.5 kcal.</p>\n\n<p>If you do 7 sets of this (that is 7 sets of 25 reps at 50kg), you will have burned roughly 500 kcal. Or roughly a Snickers bar.</p>\n\n<p>So if you're looking to burn fat, it takes you 5 seconds to forego the Snickers bar, but it would take you days to do 7sets * 25reps @ 50kg.</p>\n\n<p><strong>The mindset</strong></p>\n\n<p>If you're already pretty good at not eating candies and sweets, your bodyfat is getting to you from other sources, and losing fat is all about finding the weak spots in your dietary habits, and eliminating them.</p>\n\n<p>Personally, I find it much easier to forego the \"bad\" foods when I do a simple calculation as demonstrated above, and realize just how big of a difference it makes to, say, have a glass of water rather than soda, or another helping of vegetables and one less of meat.</p>\n" }, { "answer_id": 37758, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 1, "selected": false, "text": "<p>Use a total daily energy expenditure calculator to estimate how much energy you are burning through weight training and other activities. For example, <a href=\"https://exrx.net/Calculators/CalRequire\" rel=\"nofollow noreferrer\">this one provided by ExRx</a>, which categorises weight training (including rest between sets) as \"moderate\" exercise, along with other activities including cycling and tennis. The actual energy required during a weight training workout will depend on your lean body mass and the duration of the training session.</p>\n\n<p>That will give you a starting estimate, from which you can determine how many calories you should be eating per day. Then just weight yourself regularly, and every week, take the average of your weights during that week, to get a more stable weight value. If you weight is increasing or decreasing as desired, then your food intake is appropriate. If not, then your energy expenditure estimate was probably inaccurate, and you can fix that by adjusting your food intake - increasing it if you lose too much weight, or decreasing it if you gain too much weight.</p>\n\n<p>Do not try to calculate how much energy you are burning in the gym by the mechanical work required to lift the weights. That will be uselessly inaccurate as the human body is so inefficient at converting food energy into mechanical work.</p>\n" }, { "answer_id": 43655, "author": "Jesse", "author_id": 35009, "author_profile": "https://fitness.stackexchange.com/users/35009", "pm_score": -1, "selected": false, "text": "<p>It's hard to say. You'll be burning calories while you are sleeping. You'll need to eat more with strength training workouts because you'll need extra calories to repair your muscles.</p>\n" } ]
2018/05/04
[ "https://fitness.stackexchange.com/questions/37749", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28461/" ]
37,753
<p>I am looking for video game type programs for aerobic exercise I should have a look at.<br> What I am looking for is:</p> <p>(1) To be able to set time, intensity and perhaps physical difficulty.</p> <p>(2) To record what I am doing, preferably with the possibility to combine it with heart rate data.</p> <p>(3) Some kind of feedback, measure of what I am doing. A bit fun.</p> <p>The idea is to repeat workouts the same way, but have the possibility to select for slightly higher intensity/difficulty.</p> <p>Can be various combinations involving coordination (like dance), mobility, strength, and compound full body (Like burpees or kettlebell).</p> <p>In my case I prefer low impact and not rapid movements (No running, Dance should be like low impact zumba, and boxing or regular burpees are not ideal). 5-15 min sessions Should be indoor.</p> <p>The core exercises would be step/squat type movements - low impact, low disturbance, muscular and functional.</p> <p>Cardio equipment in gyms typically works this zay. You can select different varied programs, time and a level. Next time you can do the same or increase a bit. </p> <p>Have an X-Box and a Wii with a balance board.</p>
[ { "answer_id": 37755, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": -1, "selected": false, "text": "<p>Try <a href=\"https://itunes.apple.com/us/app/zombies-run/id503519713?mt=8\" rel=\"nofollow noreferrer\">Zombies, Run!</a>. Great app that involves you running from 'zombies' chasing you.</p>\n" }, { "answer_id": 37765, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 1, "selected": false, "text": "<p>I think the most fitting thing would be Zwift. You’d need a bike and a smart trainer to set it up, which could be cost prohibitive, but it offers all the things you are asking for.</p>\n\n<p>You can join races, do FTP training, and get instant feedback on your workout. </p>\n\n<p>I think Zwift is now available with certain treadmills as well, but I haven’t looked into it. </p>\n" } ]
2018/05/04
[ "https://fitness.stackexchange.com/questions/37753", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/2094/" ]
37,764
<p>I heard something about the simultaneous practice. To the best of my knowledge, it means that one can do some exercises after bodybuilding to lose more fats. Is it true? What is the best way? I'm 81 kg and I wanna be 75 kg.</p>
[ { "answer_id": 37766, "author": "Alan Smith", "author_id": 27468, "author_profile": "https://fitness.stackexchange.com/users/27468", "pm_score": -1, "selected": false, "text": "<p>Take a lighter weight and repeat exercise 50 to 100 times as a way to burn constant calories! I try to do 12 separate weight assisted exercises for 33 to 66 repeats and continue to move to the next one within a minute of each other to keep heart rate high and burn constant calories! It takes about a half hour and the soreness is minimal afterwards. Maybe ride an exercise bike prior to or afterwards for 10 minutes to burn calories longer. The pin machines, used in fitness centers, provide for an easy change of weight and can allow for increase or decrease in the lifted weight quickly if need be, to allow for more high reps or added weight levels to help a final increase of strength gains. </p>\n" }, { "answer_id": 37808, "author": "user3742898", "author_id": 28221, "author_profile": "https://fitness.stackexchange.com/users/28221", "pm_score": 0, "selected": false, "text": "<p>You don't lose weight in the gym. You lose it in the kitchen.</p>\n\n<p>Exercise will add muscle, and enough will burn some fat, and if you grow enough muscle you'll raise your basal metabolic rate a bit (muscle burns more calories than fat even just sitting there). But to a first approximation, losing weight means eating less.</p>\n\n<p>If you do eat less be sure to also eat better, you may be getting everything you need now, but may not be if you simply chop 10% off the top.</p>\n\n<p>Good luck.</p>\n" }, { "answer_id": 37838, "author": "Old School Newbie", "author_id": 28583, "author_profile": "https://fitness.stackexchange.com/users/28583", "pm_score": 0, "selected": false, "text": "<p>Weight gain ( preferably muscle gain) and fat loss are two exactly opposite things. You can not gain and lose at the same time. For gaining, you’ll have to go for a calorie surplus diet and fir fat loss, a calorie deficit diet is required. There are not some “magical” exercises. You can control amout of fat gain though by lifting heavy, compound movements and cardio in your routine with a specialised diet plan.</p>\n" }, { "answer_id": 38279, "author": "pbouttier", "author_id": 28925, "author_profile": "https://fitness.stackexchange.com/users/28925", "pm_score": -1, "selected": true, "text": "<p>At the beginning, you can gain muscle and lose fat at the same time, but only at the beginning (if you did not do a lot of sports before).</p>\n\n<p>My stuff: When I started, I lost about 10 kg of weight and gained 4-5 kg of muscle in the same time (about 6-8 months). I'm not a exception, and I gained a lot more muscle after that.</p>\n\n<p>So simply: </p>\n\n<ol>\n<li>Do basic polyarticular exo (bench, squat, rowing, pull-up, etc.) and try to progress on each session. Progress is the key.</li>\n<li>Cut transformed food from your alimentation : junks food, groceries, etc => to the trash. Eat more vegetable, eggs, fruits, meat, fish (Omega 3 is very underestimated).</li>\n<li>Note your progression: what you eat, what you bench, weigh yourself one time a week.</li>\n</ol>\n\n<p>If you can, read or watch videos to learn knowledge. YouTube has corrupted information, since everyone want to be a star, then invents a new exo/diet to shine. </p>\n\n<p>Books have a lot more chance to be true, since it's harder to publish book than video, and writers have a LOT more experience generally.</p>\n" } ]
2018/05/05
[ "https://fitness.stackexchange.com/questions/37764", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28028/" ]
37,782
<p>I am severely obese - 180cm and 108Kgs for a 21 year old male - approximately 25Kgs above my 'safe' level. Adverse affects are increased tiredness, mood swings, trouble breathing when performing basic tasks and the like. </p> <p>What I am seeking is a method wherein I can reduce my weight <strong>and maintain it</strong> with several factors such as:</p> <ul> <li>Short, inconsistent time-frames for "free time";</li> <li>Low income, resulting in restricted budget, and supplements;</li> </ul> <p>Obviously diet it key here - I <em>plan</em> on trying to adhere to:</p> <ul> <li>Simple "Fat Reducing" shake in the morning (several suppliments such as iron, calcium etc);</li> <li>Standard lunch (around 10:00am - 12:00pm depending on work) consisting of 2 cans of Tuna and rice crackers, plus an "<a href="https://hometesterclub.com/za/en/products/vital-voost-effervescent-multi-vitamin/35003" rel="nofollow noreferrer">energy boost</a>" drink;</li> <li>Dinner will consist of a range of meals pertaining to my budget - usually pasta, chicken and some other miscellaneous items.</li> </ul> <p>The workout scenario is a little askew due to work and life time restrictions. Traditionally I'll go 1 to 3 times for a 4560 minute gym workout. The workout will consist of:</p> <ul> <li>5 minute bike ride, traditionally ending at 2KM+</li> <li>5 minute/1K rowing machine;</li> <li>5 minute bike ride (for a different part of the leg)</li> </ul> <p>Then, I'll work on some machine weights:</p> <ul> <li>3x 10 sets of 84KG lateral</li> <li>3x 10 sets of 57-64KG "pulls" (sorry, I don't know the names of the machines; horizontal and vertical weights) </li> <li>3x set of 100KG leg press</li> <li>3x 100KG back press (I do not know the name) </li> </ul> <p>Then there will be re-visits, or new machines depending on the night and how I feel.</p> <p>The biggest drawbacks:</p> <ul> <li>My <strong>inability</strong> thus far to stick to a plan;</li> <li>My time restraints with work and personal life;</li> <li>My habit of snacking and drinking</li> </ul> <p>Furthermore, it's seemingly the point that I am undergoing some test for Iron deficiency, sleep apnea and/or thyroid issues. </p> <hr> <p>So with all that said and done, can I please get some pointers on:</p> <ul> <li>Sleep routines that should be abide by;</li> <li>Best exercises hinging off short-time frames;</li> <li>Best practice diet rules and types of diets and, whilst I know personal opinion;</li> <li>Best methods to enforce/support the desire to change - motivation books, apps, quotes you name it. </li> </ul> <p>Not sure if off-topic here, just really want to try and get it underway. </p> <p><strong>Related Questions</strong></p> <hr> <ul> <li><p><a href="https://fitness.stackexchange.com/questions/5229/wanting-to-lose-weight-cycling-is-this-enough">Wanting to lose weight cycling is this enough?</a> </p></li> <li><p><a href="https://fitness.stackexchange.com/questions/13322/food-diet-off-balance">Food diet off balance</a> </p></li> <li><p><a href="https://fitness.stackexchange.com/questions/3286/what-is-the-best-way-to-break-down-a-60-minute-gym-workout">What is the best way to break down a 60 minute gym workout?</a> </p></li> </ul>
[ { "answer_id": 37795, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 2, "selected": false, "text": "<p><strong>Diet</strong></p>\n\n<p>The first thing I would change, is to drop breakfast altogether. You've probably heard the phrase \"breakfast is the most important meal of the day\", but the dirty secret is that this phrase was coined by a man named Kellogg. You may have heard the name.</p>\n\n<p>When you wake up in the morning, the body provides a natural increase in blood sugar. It's what helps you actually get up and out of bed. When you insist on eating while you enjoy this blood sugar spike, you increase your blood sugar even more, and you develop a risk for Type-2 Diabetes.</p>\n\n<p>The only thing your body truly needs in the morning is water. Lots of water. This will kickstart every process in your body; metabolism, moisturizing, immune system... Pretty much everything good your body does.</p>\n\n<p>Also, the longer you wait before breaking your fast, the longer your body stays in this fasting mode, where all nutrients required are supplied by burning fat.</p>\n\n<p>If you skip breakfast, and wait until lunch to eat, you're doing what's called intermittent fasting. This is where you do all of your eating in an 8 hour window, and fast for 16 hours. This method has been linked to good results to combat obesity, and for general health benefits.</p>\n\n<p><strong>Sources on intermittent fasting</strong></p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042085/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042085/</a></p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/</a></p>\n\n<p><strong>Workouts</strong></p>\n\n<p>In all honesty, most of the fat loss is done in the kitchen. Workouts help your body to adapt to the changes in a better way. Making sure your posture isn't permanently damaged, keeping muscle tissue active and maintained, and improving flexbility is quite important for someone who is going to lose a lot of weight.</p>\n\n<p>I'm not going to comment too much on your workout regimen. It needs to be replaced completely. It's important that you don't try to create your own workout programs. This isn't really something we do until we have many years of experience. There are lots of programs readily available. If you insist on using machines, I'd support that, but as soon as you feel able, you should move on to free weights.</p>\n\n<p>You can find a plethora of good</p>\n\n<ul>\n<li><p><a href=\"https://www.google.com/search?ei=gI7xWuMNkqbBAuXFu5AM&amp;q=workout%20program%20for%20overweight%20beginners\" rel=\"nofollow noreferrer\">programs for overweight beginners</a></p></li>\n<li><p><a href=\"https://www.google.com/search?ei=tI7xWt-hIouTsAGy6qygAg&amp;q=workout%20programs%20using%20machines\" rel=\"nofollow noreferrer\">programs using machines</a></p></li>\n</ul>\n\n<p>and whatever else.</p>\n\n<p>The main reason I choose to disregard your program, is because you have a fixed weight every time. This indicates that what you're doing has no long-term progression planned, which means that you'll hit a plateau after just a month or two. Additionally, it indicates that the program was made by someone who isn't aware of this, and perhaps shouldn't be making their own programs just yet. But that's fine. We all started there.</p>\n\n<p><strong>The other questions</strong></p>\n\n<blockquote>\n <p>So with all that said and done, can I please get some pointers on: [...]</p>\n</blockquote>\n\n<p>This section of your question becomes rather broad. To keep things tidy, I suggest you create separate questions for these.</p>\n" }, { "answer_id": 37796, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 3, "selected": true, "text": "<p>I don’t know why people try to complicate fitness so much. I think from a novice’s perspective, they view fitness as something that must be so complex. It doesn’t help that they have people offering advice, that while genuine and with good intention, makes things more complicated.</p>\n\n<p>Here’s the truth: You are obese. You carry a ton of weight around with you all day. By proxy of that, you are actually burning a lot of calories doing that. </p>\n\n<p>The most important thing you can do at this point is to figure out a sustainable (as in lifelong) diet plan that you can stick to. Just plan on 2500 calories a day and log your food. </p>\n\n<p>Then buy a FitBit and start walking. If you’re eating well and walking, the fat will start coming off.</p>\n\n<p>When you hit a plateau (weight stops coming off), then up the intensity in the form of faster walking, longer walking, etc... </p>\n\n<p>I wouldn’t bother lifting weights for a while. Don’t overcomplicate it and don’t let anyone overcomplicate it for you. The biggest turnoff for people starting is having to sort through a mess of hundreds of thousands of “rules” of crap they’re supposed to do or not do.</p>\n\n<p>You have plenty of time to make things complicated. For now, start with the basics and gather the discipline to walk every day and stick to a proper diet. </p>\n\n<p>If you want motivation, listen to “Jocko Podcast.” Former Navy SEAL who talks about discipline. I side with him that “motivation” is this wishy-washy thing that comes and goes but discipline is the act of doing the things you should be doing no matter how you feel. </p>\n" } ]
2018/05/07
[ "https://fitness.stackexchange.com/questions/37782", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28530/" ]
37,784
<p>Since last two squat sessions I have noticed that I feel my lower back when I squat for 5x3. Now this is due to good morning happening at the rising part of my squat.</p> <p>Lowering the weight is one solution but then how am I supposed to progress if I lower the weight?</p> <p>(I can do 3*5 of 75kg plates but today I did 80kg 3*4 reps and felt my back).</p>
[ { "answer_id": 37785, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 4, "selected": false, "text": "<p><strong>What is a \"good morning\"?</strong></p>\n\n<p>Just to add context, a \"good morning\" is when you're doing a squat, you go down to the lowest point, but then you extend the knees without maintaining an upright back.</p>\n\n<p>This results in the butt being raised up, but not the chest, so you're just bending forward, with a lot of weight on your neck rather than your shoulders. Then you need to hinge the torso back up.</p>\n\n<p><a href=\"https://i.stack.imgur.com/IfXKF.png\" rel=\"noreferrer\"><img src=\"https://i.stack.imgur.com/IfXKF.png\" alt=\"enter image description here\"></a></p>\n\n<p>This is a result of not moving the butt and torso as a unit, but rather separately. The good morning stance can lead to severe back injury if repeated instead of corrected.</p>\n\n<p><strong>Onwards to the question</strong></p>\n\n<blockquote>\n <p>Now, lowering the weight is one solution but then how am I supposed to progress if I lower the weight?</p>\n</blockquote>\n\n<p>This is a very common state of mind.</p>\n\n<p>Listen, if you can't squat 80kg without going into a \"good morning\", then you can't really squat 80kg.</p>\n\n<p>If at any point you have to break form in order to complete a rep, then you have to face it; you weren't actually able to complete that rep properly.</p>\n\n<p>Lowering the weight may seem like a humbling thing, but check your ego at the door.</p>\n\n<p>The reason a \"good morning\" happens is because you're not engaging the gluteus k during the lift. So what should you do to train them? Well, for one thing, you should be squatting with lower weight, because this helps build the glutes. If you stay in the 70-75kg range for a few weeks, then try 80 again, I'm sure you'll find the progress you want.</p>\n\n<p>Additionally, you can do auxiliary exercises that help train the gluteus muscles, such as deadlifts, back raise, and whatever else.</p>\n\n<p>But the key takeaway here is that if you can't <em>properly</em> squat X kgs for Y reps, then lower the weight or the amount of reps, and make sure that ALL of your reps are proper.</p>\n\n<p>Feel free to post a video of yourself squatting if you're looking for a form check.</p>\n" }, { "answer_id": 37790, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 3, "selected": false, "text": "<p>A \"good morning squat\" occurs when your knees shift backward at the bottom of the squat. This action takes the load off the quadriceps and places more load onto the glutes and spinal erectors, as the load on the quadriceps is proportional to how far forward your knees are from the point of balance, and the load on your glutes and back is proportional to how far back the hips are from the point of balance. (The point of balance being the vertical line through your centre of mass, which should pass through the centre of your feet.)</p>\n\n<p>Firstly: Confirm that this is what is happening. Is your back becoming more horizontal at the bottom of the squat, and are your knees moving backwards so that your shins are nearly vertical? If yes, then that is indeed a good-morning squat.</p>\n\n<p>Shifting into a good-morning at the bottom of your squat very likely indicates that your quads are the weakest link in your squat, and aren't strong enough to hold you up with your knees forward at the bottom. So you instinctually bring your knees back to lessen the load on the quads, and that causes you to shift into a good-morning in order to maintain balance.</p>\n\n<p>If you were squatting heavier, I might suggest adding more quad-focussed assistance exercises like high-bar squats or front squats, however if your squat is at 75kg for sets of 5, I'd say you should just be squatting. (You don't need the added complexity at this point in your training, and adding squat exercises that have different mechanics may cause you to confuse their movements during the lifts.) Just lower the weight to a point where you can squat without it turning into a good-morning, and focus on keeping your knees forwards at the bottom. Keep training and increasing the weight from there, and as long as you focus on not letting the knees slide back at the bottom, you should be able to progress through this sticking point just fine.</p>\n\n<p>And if you're struggling to improve your squat at these weights, you most likely also need to be eating a lot more.</p>\n\n<p>Edit: There are now three conflicting answers here, each claiming that the cause is a weakness of one of the quads, glutes, or back extensors. That's a pretty strong reason to just keep squatting while focussing on maintaining correct form. Whereas if you go off and do a bunch of glute-specific training, and it turns out that a glute weakness wasn't actually the problem, your squat is only going to get worse.</p>\n" }, { "answer_id": 37791, "author": "mdpead", "author_id": 28544, "author_profile": "https://fitness.stackexchange.com/users/28544", "pm_score": 2, "selected": false, "text": "<p>This is something I've been struggling with and trying to work through. From my experience there's a third possbility (apart from spinal erector or quad weakness): glute weakness or inaction. This could be a little controversial but I think it stands to reason. </p>\n\n<p>If you imagine yourself in the bottom position, you've got a closed hip that you have to extend at some point during the lift. Both your hamstrings and your glutes contribute to extending the hip, but the hamstrings actually cross two joints: your hip and your knee. With your knee closed in the bottom position, the hamstrings can't contribute to extending the hip, so extending the hip in this position is mainly down to the glutes. By putting yourself in a good morning position, you're avoiding extending the hip until your knee is extended, allowing you to get your hamstrings involved. </p>\n\n<p>To help, you could concentrate on opening up your hips aggressively from the bottom position, and as always lowering the weight until you can complete the movement with proper form.</p>\n" }, { "answer_id": 38140, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 2, "selected": false, "text": "<p>An easy way to view this is you are too prone to leaning forward when you come up from a squat. So, how can you practice staying more upright?</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Cueing</h2>\n\n<ul>\n<li>\"Stick your chest out\"</li>\n<li>\"Make it so you can always read the letters on your chest\"</li>\n<li>\"Chest up!\"</li>\n<li>\"Look straight ahead\"</li>\n<li>\"Look up\"</li>\n</ul>\n\n<p>There is an art to cueing. What works for some doesn't work for all. However, you can see the general idea above is to get the spine more upright. For instance, the body tends to follow the eyes. If you're looking down, that could cause you to round over some.*</p>\n\n<p>This is the easiest and fastest route to correction, though it's not fail-safe.</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Forced Squat Practice</h2>\n\n<p>Sometimes voluntary action just isn't enough. We can then change the environment.</p>\n\n<p>Practice squatting facing a wall:</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/F6QYN.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/F6QYN.jpg\" alt=\"wall squat facing\"></a></p>\n\n<p>Credit: Diesel Strength</p>\n\n<p>Because of the wall in front of you, you won't be able to lean forward much (at least not without hitting your face). It's a good way to groove the movement and get the muscles you want primed and acclimated. For instance, you could do this as a warm-up, or in between squat sets.</p>\n\n<p>You could take this further and do something similar with a bar on your back. For example, if you set-up your squat so the bar is very close to the rack, you will have the same effect as the wall squat. That is, if you lean forward, the barbell will hit the rack.</p>\n\n<p>This is in essence what a Smith Machine does*:</p>\n\n<p><a href=\"https://i.stack.imgur.com/vekfc.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/vekfc.jpg\" alt=\"smith machine 1\"></a></p>\n\n<p>Front Squatting is another approach. Because the bar is on the front of your body, you will be forced to stay more upright. If you lean forward with the bar on front of you, you'll dump it.</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/CnXlb.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/CnXlb.png\" alt=\"front squat\"></a></p>\n\n<p><a href=\"https://b-reddy.org/wp-content/uploads/2016/03/malte-front-squatting-242-lbs.png\" rel=\"nofollow noreferrer\">Credit</a>. </p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Practice during the day too</h2>\n\n<p>Finally, if you say, sit in a rounded upper back posture all day (kyphosis), or you just lean forward staring at a computer too much, that could be worth working on too. After all, if you're practicing leaning forward all day, it's natural you get very good at that motion.</p>\n\n<p><a href=\"https://i.stack.imgur.com/saN4i.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/saN4i.png\" alt=\"sitting positions\"></a></p>\n\n<p>In fact, notice the position above. The person has the hips and knees bent. They are actually in a squat position. They aren't doing it intentionally, but if you sat like a red X above, you'd be practicing being in a squat with a forward lean for hours and hours every day.</p>\n\n<p><a href=\"https://b-reddy.org/a-guide-to-more-comfortable-typing-upper-body/\" rel=\"nofollow noreferrer\">More help in this domain</a>.</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;A muscle by muscle focus can be overrated</h2>\n\n<p>Many will approach a problem like this as \"you're trying to use your posterior chain more than your anterior.\"</p>\n\n<p>Which makes sense. If you were to squat without leaning over at all, you're going to feel that more in your quads than your lower back, glutes / hamstrings. After all, this is why a Good Morning is a posterior chain exercise. (Nobody does them because they're trying to hit their quadriceps.)</p>\n\n<p>You could even get fancier and say \"Your thoracic extensors aren't working as well as they should.\" Though that's not necessarily true. You could be leaning forward but not rounding forward. There is a difference. (Rounding forward is where the injury concern comes in. Leaning forward without rounding is fine. Again, that's the point of a Good Morning, and the Deadlift exercise.)</p>\n\n<p>Again, there can be merit here. However, if you instead focus on the movement you're trying to correct, the muscles will take care of themselves. Plus, there is no guarantee if you went on a couple month quad. strengthening program, you'd suddenly start squatting more upright. The body is rather specific in its adaptations. A strength gain can happen in the absence of a technique change. (Just because you take steroids doesn't mean you immediately can hit a baseball further. You need to still practice swinging a bat.)</p>\n\n<p>*I realize some of the die hards here may not be partial to looking up ala Rippetoe fans or those worried about hyperextension of the neck. As well as some might not like the idea of using a Smith Machine. Keep in mind the question is how can the person stay more upright. It's not how can they squat with everything in ideal alignment. For some, a compensation at e.g. the neck can be worth better position at e.g. the lower back.</p>\n" } ]
2018/05/07
[ "https://fitness.stackexchange.com/questions/37784", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]
37,787
<p>A few months ago I joined the gym and I went to the gym's nutritionist to prepare a suitable diet, but she prepared in a way so that I workout during the afternoon. But now my schedule changed and I can only go to the gym in the morning about 10 AM. How should I change my diet? I don't want to spend money on another consultation just to move some things around. This is my diet:</p> <p>9 AM: -Glass of milk or an egg -70g of whole grain bread with a slice of cheese -Fruit</p> <p>11:30 AM: - 1 tuna can - Egg white omelet with a slice of turkey ham - Liquid yougurt</p> <p>13:30 PM: -Half a plate of low fat meat or fish - 1/4 a plate of rice/sweet potato -1/4 a plate of stewed vegetables or raw carrot -fruit</p> <p>17:00 pm: - 1 Egg - Corn Flakes -Fruit</p> <p>18:30-19:45: -Gym</p> <p>20:30 pm: - The same as 13:30 pm</p> <p>21:30: - Glass of milk -3 Rice cookies </p>
[ { "answer_id": 37788, "author": "bretddog", "author_id": 2424, "author_profile": "https://fitness.stackexchange.com/users/2424", "pm_score": -1, "selected": false, "text": "<p>From your diet it looks like you aim for a lean physique, or to lower body fat. </p>\n\n<p>In such case I would recommend to eat nothing at all before the 10 AM gym. And wait as long as possible after the gym before you eat. This will put you in the longest possible intermittent fast. You will likely feel, after a few days of adjustment, that you are much more energetic by postponing the meals. </p>\n" }, { "answer_id": 37792, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 1, "selected": false, "text": "<p>The best thing you can do is probably give it a couple of weeks and see how you get on.</p>\n\n<p>When I used to train in the morning (0600 - 0700), I'd typically get up, have a cup of black coffee and a banana, then head out the door. I'd train for about an hour, then have a decent breakfast that I'd previously prepared once I got into the office (breakfast was usually potatoes with smoked mackerel).</p>\n\n<p>There are a couple of things to bear in mind when training in the morning. First, depending on the intensity of your training, you may find that eating before training makes you feel a bit sick (it's due to your body moving blood from your digestive tract into your muscles to fuel your training, meaning it can't digest the food in your stomach, so it tries to get rid of it). If this happens, either leave more time between breakfast and training (eat earlier) or eat less / eat more easily digestible food.</p>\n\n<p>Second is dehydration. You tend to lose a lot of water from your body overnight through breathing, so make sure you drink enough before and during training (just not so much that it's slopping around in your stomach).</p>\n\n<p>Whatever you do, you should understand that it may take a little time for your body to adapt to training at a different time of day, so give it a few sessions before you dramatically change anything.</p>\n" } ]
2018/05/07
[ "https://fitness.stackexchange.com/questions/37787", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28533/" ]
37,797
<p>Several years ago I injured my lumbar spine at the gym. As a result of that injury I have been unable to do, well, anything for about 3.5 years now. Needless to say, any sort of physical fitness I had at the time, which was fairly limited to begin with, has long since gone out the window. </p> <p>I recently underwent a procedure that actually seems to be working. I am in less pain and I am more physically able now than I have been at any point since the initial injury. On my doctor's advice, I am slowly getting back into fitness training to try to recover some of what I lost. In particular, I've started swimming regularly. However, even after several months of doing it consistently, my endurance does not seem to be increasing even slightly. I am wondering what I can do to maximize the impact of my "workouts" given that my goal in the short term is to increase my general stamina.</p> <p>A few things to keep in mind:</p> <p>I cannot lift anything heavier than ~8 lbs without causing further damage to my spine. This number is steadily improving (up from about 4lbs!), but weight training is simply not an option yet. </p> <p>I can swim. I can do about 250 meters at this point before my lungs give out, and I'd like to improve on that. Swimming does my back no harm at all, so the limiting factor there is my general stamina, not my injury.</p> <p>I can do a limited set of core body-weight exercises. These are going reasonably well and I am noticing some improvement there in terms of what I can do. I also have a very good sense of what my injury can and cannot tolerate in this area, so I am generally able to know ahead of time what is and is not safe.</p> <p>I can use an exercise bike, and I am starting (slowly) to experiment with light jogging. No more than a minute at a time right now, but so far it has done no harm so I can probably start to increase that. If things continue to improve I am considering purchasing a regular bike this summer.</p> <p>What can I do (workout details, diet, lifestyle, etc) to maximize the impact of the exercises I can do, given that my immediate goal is to improve my endurance in the short term, and to lose a small amount of weight in the medium term? You can rest assured when giving advice that I am well aware of the possibility of further injury and I will be very careful when implementing any suggestions. </p>
[ { "answer_id": 37798, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>I’m not sure how intense your swimming and cycling sessions are, but if the answer is “moderate” or less, then try creating some HIIT routines around swimming and cycling. </p>\n\n<p>An example of something you could try would be a 25 minute session of something like...</p>\n\n<ul>\n<li>5 minute moderate effort warmup round.</li>\n<li>10 rounds of 30 seconds of max effort swimming/cycling and 60 seconds of moderate effort.</li>\n<li>5 minute moderate effort cool down round.</li>\n</ul>\n\n<p>You’ll want something beeping for you while this is happening so you don’t have to stare at your phone and for that I would suggest a free app called “IntervalTimer”. Of course, there are many other ways to have something to let you know when to switch between intervals, but that’s just my suggestion.</p>\n\n<p>...</p>\n\n<p>On the nutrition side of things, make sure you get enough protein (1.5-2x your kg weight throughout the day) and calcium to help give your muscles and bones what they need. You could also try supplementing with creatine as it helps to further strengthen the muscles and provide energy.</p>\n" }, { "answer_id": 37806, "author": "zigzag", "author_id": 25386, "author_profile": "https://fitness.stackexchange.com/users/25386", "pm_score": 2, "selected": true, "text": "<p>Swim coaches love to give their athletes kicking workouts when they're coming back from a break or the offseason. In case you're not familiar with the term, \"kicking\" just means \"propelling yourself with just your legs\". Here's what that looks like: <a href=\"https://youtu.be/a68dwrlRQGg\" rel=\"nofollow noreferrer\">https://youtu.be/a68dwrlRQGg</a>.</p>\n\n<p>Swimmers do this to get back in shape because there's not much technique to focus on, so your mental energy can go into just pushing through the burn of kicking hard. It's easy to get your heart rate up and keep it there, essentially.</p>\n\n<p>I would get a feel for moderate/high intensity kicking while holding onto the wall first, like the swimmer in that video does. Once comfortable with the action of kicking, then move into a kicking workout. Swimmers typically kick either laying on their back facing up, or laying on their front facing forward and holding a \"kick board\". Whatever is most comfortable to you. I like kicking on my back.</p>\n\n<p>A super simple workout could be doing short sprints (one length, maybe working up to two lengths) high intensity kicking, separated by short rests of about 15s. No more than 3-4 at a time, making sure the last sprint in the set is <em>as</em> fast or faster than the first. It should be pretty exhausting, so you should separate rounds of these sprints with longer rest periods (2-3 minutes). </p>\n" }, { "answer_id": 37810, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 2, "selected": false, "text": "<p>As someone who trains triathlon and has suffered badly from a cervical disc herniation, I suggest you stick with swimming for quite a while.</p>\n\n<p>The flat truth is that swimming is unique. I can run for miles and bike for hours, but the first time I got in the pool, swimming 25m was ridiculously hard. </p>\n\n<p>Swimming is almost entirely about technique. There is an endurance factor to it but once your technique gets better, turning 250m into a mile is actually not that big of a leap.</p>\n\n<p>For several months, there is a very real likelihood you will develop a significant amount of muscle with swimming. I know I gained about 8 pounds of (mostly) muscle when I started - most noticeably in my lats, shoulders, traps, triceps, and chest. </p>\n\n<p>I think the idea is to swim to support growth in other avenues. Focus on your technique, and build your core swim development up. It will take some time but you’ll also make progress relatively quickly. </p>\n\n<p>Swimming did improve my run and my bike but I can honestly say that I don’t think the run and bike help my swim at all. It’s a unique animal, fantastic exercise, and probably the safest thing you can do. </p>\n" }, { "answer_id": 37983, "author": "KyloRen", "author_id": 28678, "author_profile": "https://fitness.stackexchange.com/users/28678", "pm_score": 2, "selected": false, "text": "<p>All these answers are well and good, but they don't address your issue.</p>\n\n<p>The fact that you can only do 250m before your lungs give out means you are not using a structured training session. As one answer mentions,</p>\n\n<blockquote>\n <ul>\n <li>5 minute moderate effort warmup round.</li>\n <li>10 rounds of 30 seconds of max effort swimming/cycling and 60 seconds\n of \n moderate effort.</li>\n <li>5 minute moderate effort cool down round.</li>\n </ul>\n</blockquote>\n\n<p>What is the point of this? None for a swimmer who is not competing at a significantly high level. At the moment, you are just in the stage of being able to swim full stop.</p>\n\n<p>My suggestion is to start with something like sets of 10 x 25m with 30 secs rest. Then rest 2-3 minutes between sets and see how many sets you can build on. From there you can start to increase distance via something like this, 5 x 50m with 30 secs rest and then go to something like 5 x 100m with 30 secs rest. The main thing is to swim without pain in any joints.</p>\n" }, { "answer_id": 37987, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 1, "selected": false, "text": "<p>If you do not have a swimming background, the statement \"I can only swim 250 before my lungs give out\" suggests that you either have a form problem, don't know how to properly breathe, or both. </p>\n\n<p>If you want to swim for fitness, and don't really care about the performance aspect (either swim meets or triathlons or similar), then what I would recommend is a program such as the <a href=\"http://ruthkazez.com/swimming/Zeroto1milePreamble/pre-zero.html\" rel=\"nofollow noreferrer\">0-700</a> or the <a href=\"http://ruthkazez.com/swimming/ZeroTo1mile.html\" rel=\"nofollow noreferrer\">0-1650 (1 mile)</a>. These are programs designed to get you to a swimming point where you can comfortably swim a mile, and then from there you can go further into swimming if you want.</p>\n\n<p>If you get into the program and are still having problems with breathing, I would suggest a session or two with a swim instructor. Most likely suspects are not kicking correctly, and/or not breathing correctly. Both will really hinder you in swimming progress.</p>\n" } ]
2018/05/08
[ "https://fitness.stackexchange.com/questions/37797", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28549/" ]
37,809
<p>For any exercise AND for hypertrophy and/or nervous system, is there any benefit to make a pause at the maximum of the contraction ?</p> <p>Consider my training.</p> <blockquote> <p>I use weights that hurt me at 40 sec. Then, I rest-pause for 15 sec. Then, I use the same weights for 20 sec. I contract during 0.5 sec, then I hold at maximum of the contraction during 1.5 sec, then I stretch during 0.5 sec, finally I &quot;hold&quot; during 0.5 sec at maximum of the stretch (i.e. : I don't make pause at this max).</p> <p>This is done for any exercise and for each of my 3 work series (I don't speak about my warm-up series). The weights are such that the targeted muscle is always well worked and my posture is good (these both constraints are prioritary over all - if there is any problem, the weights must be decreased). Each of these 3 series for a given exercise is in superset with another serie of another exercise (i.e. : antagonist movements/muscles).</p> </blockquote> <ol> <li><p>40 sec + 20 sec = 1 min, so the <em>time under tension is 1 min</em>, realized with a <em>great load</em> (because it hurts me from 40 sec). <strong>These both constraints imply a great mechanical stress.</strong></p> </li> <li><p>From 40 sec, my <em>weights hurt me</em> and <em>I use supersets</em> : <strong>it implies a great hormonal stress.</strong></p> </li> <li><p>Obviously, I have congestion : <strong>metabolic stress</strong></p> </li> </ol> <p>Finally, my training is extremely complete. But within my 40 sec and within my 20 sec of work, I realized that doing pauses at the maximum of the contraction (I'm used to do it - NOTE that I'm not speaking about my rest-pauses !) impede me from doing [5 ; 7] repetitions. If I don't do any pause (not speaking about rest-pauses !) these [5 ; 7] repetitions are done without great difficulty (i.e. : without hurt).</p> <p><strong>Thus, stopping from doing pauses at the maximum of the contraction implies a possible augmentation of the weights</strong>, since the used ones don't hurt me anymore. Otherwise, I would exceed my time under tension of 1 min and that's not good (i.e. : I don't want to use the energy chain of slow fibres).</p> <h1>My question</h1> <p>Would you recommend me to stop doing pauses at the maximum of the contraction (NOTE that I'm not speaking about my rest-pauses !) in order to allow me to augment my weights ?</p> <p>In other words : is there any benefit to make a pause at the maximum of the contraction that would deencourages me from stoping such a pause ? This benefit could be on hypertrophy or nervous system.</p> <p>Would you recommend me a periodization of that, i.e. : doing pauses at maximum of the contraction on Monday for an exercise A, and not on Thursday for this exercise A ?</p>
[ { "answer_id": 37887, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<p>It depends.</p>\n\n<p>Due to the strength curve peak contractions happens in different portions of the range of motion in different exercises. </p>\n\n<p>When using bands then yes a hold at the peak contraction will optimize the pump which might or might not increase muscle growth, it has yet to be proven but logic and various researches suggest that the pump would indeed do that.</p>\n\n<p>But when using free weight or cables it really depends on the specific exercise, holding a peak contraction might be ingenious for a dumbbell/barbell row but useless for bicep curls or the bench press.</p>\n" }, { "answer_id": 38136, "author": "harsh khanna", "author_id": 28855, "author_profile": "https://fitness.stackexchange.com/users/28855", "pm_score": 0, "selected": false, "text": "<p>There is no benefit to make a pause at the maximum of the contraction because it will be difficult to start from that point. It is better to go to the maximum and then relax slowly to the normal point.</p>\n" } ]
2018/05/09
[ "https://fitness.stackexchange.com/questions/37809", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27959/" ]
37,814
<p>i have visible low pecs but i don't know if i ended on that spot or i can develop it much more.My question concluded the previous sentence is how much can be developed the low pecs of chest?I think it can't be more "visible" more "down" or more "out".Have a limit those?No drugs,only workouts and proper intake foods meals.I want to ask the "distance" it can be obtained the low pecs.How much can it "grow"</p>
[ { "answer_id": 37815, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 0, "selected": false, "text": "<p>For 'lower' pec work, do decline bench, dips and cable crosses with active mind muscle connection and heavy weights. 3 times a week setting two days for volume (lighter weight more reps) and another for heavy weight. Hit that with daily 8 hours of sleep as well as sufficient protein/nutrients. If you're at a good body weight right now, I might even go for a 3 month slow bulk to optimize growth.</p>\n" }, { "answer_id": 37835, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 2, "selected": true, "text": "<p><a href=\"https://i.stack.imgur.com/IvOLx.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/IvOLx.png\" alt=\"enter image description here\"></a></p>\n\n<p>As you can see the pectoral major doesn't have much growth potential sideways as it is limited by it's attachment points to the arm, but there's really nothing limiting the forward growth of the pectoral that give it the thickness from sideways, well nothing except the natural ''physiological'' limitation of cellular growth. </p>\n\n<p>No drug can alter the natural limit of muscle growth(which is equal for everyone), when a muscle cell becomes too big it dies out. But even then there is no evidence than any human has ever reached a limit in muscular growth. </p>\n" } ]
2018/05/10
[ "https://fitness.stackexchange.com/questions/37814", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26728/" ]
37,817
<p>It's so odd to me that very strong, large men who train fairly seriously have a more difficult time snatching the same weight as someone half their size.</p> <p>How does one continually get those incredible strength gains without it being necessary to have gigantic muscles? I.e., how does one improve strength without it necessitating improvement in size? Is strength indifferent to your muscle's size?</p>
[ { "answer_id": 37815, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 0, "selected": false, "text": "<p>For 'lower' pec work, do decline bench, dips and cable crosses with active mind muscle connection and heavy weights. 3 times a week setting two days for volume (lighter weight more reps) and another for heavy weight. Hit that with daily 8 hours of sleep as well as sufficient protein/nutrients. If you're at a good body weight right now, I might even go for a 3 month slow bulk to optimize growth.</p>\n" }, { "answer_id": 37835, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 2, "selected": true, "text": "<p><a href=\"https://i.stack.imgur.com/IvOLx.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/IvOLx.png\" alt=\"enter image description here\"></a></p>\n\n<p>As you can see the pectoral major doesn't have much growth potential sideways as it is limited by it's attachment points to the arm, but there's really nothing limiting the forward growth of the pectoral that give it the thickness from sideways, well nothing except the natural ''physiological'' limitation of cellular growth. </p>\n\n<p>No drug can alter the natural limit of muscle growth(which is equal for everyone), when a muscle cell becomes too big it dies out. But even then there is no evidence than any human has ever reached a limit in muscular growth. </p>\n" } ]
2018/05/11
[ "https://fitness.stackexchange.com/questions/37817", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28432/" ]
37,827
<p>I'm wondering if the hundred Pilate's just sculpts and tones the abs muscles or induces hypertrophy in them.</p>
[ { "answer_id": 37829, "author": "5000 reps a day", "author_id": 28575, "author_profile": "https://fitness.stackexchange.com/users/28575", "pm_score": 1, "selected": false, "text": "<p>The hundred is an isometric abdominal exercise like the plank, pike pulses, V holds and L sits. </p>\n\n<p>They serve very clear reasons </p>\n\n<ol>\n<li><p>Specificity, Isometric Abdominal exercise translate well into heavy squats, deadlifts and olympic gymnastics</p></li>\n<li><p>Abdominal control, isometrics really work the Pyramidalis which is the muscle that controls the line dividing your abdominals. Having a stronger Pyramidalis means have a deeper cut between your abs and more controll of them. </p></li>\n</ol>\n\n<p>As for muscular growth, yes it will work wonders.<br>\nIt has been shown several times that isometrics or partial repetitions focusing on the lengthened part of the muscle build muscle more efficiently than peak contraction holds and almost as much as full range of motion. </p>\n" }, { "answer_id": 37837, "author": "Old School Newbie", "author_id": 28583, "author_profile": "https://fitness.stackexchange.com/users/28583", "pm_score": 0, "selected": false, "text": "<p>No, you can not. You meed to treat abdominal muscles like every other muscle. Building abs and showing them off are two different things. You’ll have abdominal muscles if you workout for it irrespective of the fact that that you are obese or not. But they’ll be visible only when you have very little to no fat layer on your stomach. So don’t go for these “x” reps per day things.</p>\n" }, { "answer_id": 37855, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>Yes, you can. You need to treat abdominal muscles like every other muscle. Building abs and showing them off are the same thing, abdominal muscles(specially the obliques and serratus) are visible even at 20%-25% bodyfat, look up to fat strongman, powerlifters and weightlifters they might not have chiseled abdominals but they are huge and clearly visible behind all that belly fat. </p>\n\n<p>So yeah, do the hundred as it will build your abdomen but there is more than one way to build muscle, if you get a muscle under tension it will grow no matter how you do it. </p>\n" } ]
2018/05/13
[ "https://fitness.stackexchange.com/questions/37827", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28548/" ]
37,858
<p>From my research, both exercises - box jump/vertical jump and the stair climber - generally activate the same type of muscle regions (legs as well as core) on top of strengthening the cardiovascular system. Besides box jumps being an explosive movement are there any other additive benefits of box jumping over the stair climber? What are some alternative exercises to these exercises since they both seem to be pretty harsh on the knee joints? </p>
[ { "answer_id": 37950, "author": "Michael C.", "author_id": 13772, "author_profile": "https://fitness.stackexchange.com/users/13772", "pm_score": 1, "selected": false, "text": "<p>There are different ideas about jumping exercises. I cannot show any references right now, but some people believe doing explosive work increases explosiveness; whereas some people only believe that increasing strength is the only way to increase explosiveness.</p>\n\n<p>I believe that one should work out as needed. For example, do you need to do box jumps? Do you need jumping in your daily life? Do you need to get better at jumping and jumping higher? If not, I do not believe that doing box jumps would bring you extra benefit than regular strength training. </p>\n\n<p>However, the risk of injury is higher with jumping, which means you need to be more careful with it. </p>\n" }, { "answer_id": 37990, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>Explosiveness= strength+ speed </p>\n\n<p>Speed is all about type II muscle fibers and strength is about progressive overload. \nUsing weights trains both type I and type II muscle fibers, higher intensity trains both in a collective manner and high volume trains both in a cumulative manner. </p>\n\n<p>Training for endurance or strength will passively improve your explosiveness and speed, many olympic runners use weights to train increase their speed. </p>\n\n<p>If you want to jump higher normal weight training or calisthenics are enough, if you really want an incredibly elite level jump then treat jumping as a skill. </p>\n\n<p>To get better at a skill you practice it more. </p>\n" } ]
2018/05/16
[ "https://fitness.stackexchange.com/questions/37858", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28167/" ]
37,861
<p>Tracking an exercise like the squat is easy (seeing as it's one motion), ie: weight [40kg] - sets [3] - reps [6].</p> <p>But what about an exercise like the biceps curl. They can be done at the same time or one at a time. How would people prefer to track an exercise like that? Either:</p> <ul> <li>arms singularly => weight [14kg] - sets [3] - reps [20]</li> <li>arms together => weight [28kg] - sets [3] - reps [10]</li> </ul> <p>Arms together, gives a total weight of 28kg, but you're still only engaging half of that (14kg) per arm, so I would have thought the first way of tracking (singularly) is the most accurate, thoughts?</p> <hr> <p>I've discovered that a rep in each arm or leg only counts as 1 rep when you have completed both. Simply put, 10 biceps curls with your left arm and 10 with your right, is really just 10, not 20 reps.</p>
[ { "answer_id": 37862, "author": "Paul K", "author_id": 18395, "author_profile": "https://fitness.stackexchange.com/users/18395", "pm_score": 4, "selected": true, "text": "<p>Assuming that with \"arms together\" you mean barbell biceps curls and with \"arms singularly\" the dumbbell variation I'd advocate to treat them as <strong>different excercises</strong>. You either have</p>\n\n<ul>\n<li>Barbell biceps curls, weight, sets, reps, or </li>\n<li>Dumbbell biceps curls, weight, sets, reps</li>\n</ul>\n\n<p>They are comparable only to a certain extent anyway, and you can't equate 14 kg dumbbell curls to 28 kg barbell curls.</p>\n\n<p>Assuming you mean performing the exercise asymetrically (<strong>one</strong> arm at a time) vs. symetrically (<strong>both</strong> arms at the same time), I would not use the <em>total</em> weight, but the <em>weight per arm</em>.</p>\n\n<p>Anyway, this is quite subjective and I don't think that there is the <em>\"correct\"</em> way of doing this, this is rather a matter of taste. The correct way of doing it is the one that <strong>works</strong> for you. Anyway, it may be advisable to stick with a scheme, because you are likely to get confused if you don't.</p>\n" }, { "answer_id": 37865, "author": "BryceH", "author_id": 3865, "author_profile": "https://fitness.stackexchange.com/users/3865", "pm_score": 2, "selected": false, "text": "<p>You generally take care of this issue by accurately describing the exercise. Forgive my conversions. I'm used to dealing in lbs. </p>\n\n<p><a href=\"https://www.exrx.net/WeightExercises/Brachialis/BBPreacherCurl\" rel=\"nofollow noreferrer\" title=\"Preacher Curls\">Preacher Curls</a> w/ <a href=\"https://www.walmart.com/ip/Champion-E-Z-Curl-Bar-with-Collars/4183594\" rel=\"nofollow noreferrer\" title=\"french curl bar\">french bar</a> - 34.8kg (explained below), 2 sets, 8 reps </p>\n\n<p>Versus </p>\n\n<p>Preacher Curls w/ dumbbells - 17.4kg, 2 sets, 8 reps</p>\n\n<p>With the first example, you'd have 14kg on each side of the 6.8kg bar totaling 34.8kg (if you use certain safety clamps it could add more weight). Because the French Curl Bar is used with two hands, the workout implies a shared load. </p>\n\n<p>The second example implies that, while done right arm then left arm, that the same weight was lifted the same way by both arms. Think of it like Right Arm = ½ a set and Left Arm = ½ a set. </p>\n\n<p>In cable machines, while the calculated weight due to pulley mechanics is slightly different, if you have to move 2 pins (right arm stack left arm stack) treat it like dumbbell curl example. If there is only one pin to move (even if you can move each arm independently) treat it like the French Curl Bar example.</p>\n" } ]
2018/05/17
[ "https://fitness.stackexchange.com/questions/37861", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28616/" ]
37,863
<p>Without harming your health, and ignoring magic, if you are a male, 37, out of sports for several years, slightly overweight, but willing to work hard in these 6 weeks for personal reasons.</p> <p>How much could he change his body? </p>
[ { "answer_id": 37866, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>Everything being ideal, <strong>you might expect to lose 6 lbs of fat and put on 3 lbs of muscle</strong>. To achieve this, you’ll want to do some LISS cardio (ie taking a long walk) everyday as well as doing strength training and HIIT cardio. You’ll also want to eat in a (roughly estimated) 300 calorie deficit off of your TDEE, and get plenty of protein (maybe up to 1 gram per pound). Supplementing with Creatine may also give a slight boost to muscle mass appearance, so that may be worth a shot for that alone , but beyond that it will also help to improve performance.</p>\n\n<p>Quick Reference Guide for the Acronyms...</p>\n\n<ul>\n<li>LISS \"Low Intensity Steady State\", a type of cardio training that usually requires more time than intensity.</li>\n<li>HIIT \"High Intensity Interval Training\", a type of cardio training that usually requires more intensity than time.</li>\n<li>TDEE \"Total Daily Energy Expenditure\", this represents how many calories you burn in a day through a combination of physical activity (both exercise and typical day to day movements) and basal metabolic rate.</li>\n</ul>\n\n<p>A couple notes...</p>\n\n<ul>\n<li>LISS may be done every day due to the relatively low demands it places on the body. HIIT and Strength Training are different.</li>\n<li>Strength Training sessions should ideally last less than an hour. Just keep your rest times in check, and your exercise load reasonable. If you end up going over, it's not going to kill you, but just know that it there are downsides to doing so.</li>\n<li>HIIT sessions should ideally last 30 minutes or less. My suggestion would be to do HIIT and Strength Training on separate days to prevent overtraining.</li>\n<li>\"Creatine Loading\" can cause a lot of problems, just stick with 5 grams a day and after about a month you should be seeing the full benefits of it.</li>\n</ul>\n" }, { "answer_id": 37869, "author": "Frank", "author_id": 24487, "author_profile": "https://fitness.stackexchange.com/users/24487", "pm_score": 0, "selected": false, "text": "<p>Well, if all you’re planning on is 6 weeks of hard work, you might as well not even start. I was in the exact same position as you a few years ago, but I was 33 instead of 37. The first 6 weeks? I was just feeling my way around the weight room, understanding at a slow pace what my body was capable of, and formulating a diet I could stick with for the rest of my life.</p>\n\n<p>So, truth be told, I don’t think I lost anything in the first weeks. Look, just like exercise, diet requires somewhat of a slow gradual buildup too. You can’t just slam your body full throttle into some rapid opposite. The chances of failure are just too high.</p>\n\n<p>If you’re going to “get fit” you need to think much longer term. Fitness and health and even weight loss is not something that comes in a few weeks. Sacrifice the short battle for the long term war. </p>\n\n<p>I recommend in the next six weeks to dabble with every piece of gym equipment, perform all the various cardio exercises you want, and find the “things” that interest you. Say you really like weightlifting but not the cardio stuff: Then focus on your “major” being weightlifting with a “minor” in HIIT. </p>\n\n<p>Figure out what will keep you coming back in the next six weeks and train for that from there. Your tastes may change as you progress, but you’ll feel a lot less like you’re just going through the motions, and a lot more like fun. When you’re having fun, your intensity goes up and you make more gains. It’s that simple.</p>\n\n<p>What can you expect maybe in 12 weeks assuming the first 6 weeks is experimentation? A rough FAT loss of about 6-12 pounds and maybe a pound or two of newbie muscle gains. That is provided you keep your diet in check.</p>\n" } ]
2018/05/17
[ "https://fitness.stackexchange.com/questions/37863", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28617/" ]
37,867
<p>I am 25 year male. I can hold the plank position for 1 min. How many times should I repeat that? What should be the interval? I am a beginner so please enlighten me with the correct info so that I won't end up in the hospital by overdoing things.</p>
[ { "answer_id": 37868, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": false, "text": "<p>Without knowing more, it’s hard to say, but it would seem as though you need to challenge yourself more. Either add weight to the plank, or modify the body weight version (or both). To modify, you could do a wall plank or mountain climbers as two examples.</p>\n" }, { "answer_id": 37871, "author": "Andrei", "author_id": 28622, "author_profile": "https://fitness.stackexchange.com/users/28622", "pm_score": 2, "selected": true, "text": "<p>There is no training system that works for everyone, but the one that I tend do and which works for me is to do three sets of planks a day. Using a timer, hold the plank for a minute (or about 10 seconds less than how long you can stay up) and then rest. To know about how much rest you need and to work your core evenly, do a side plank (as illustrated <a href=\"http://www.befit.com/article/simple-side-plank/\" rel=\"nofollow noreferrer\">here</a>) on your left and then your right side for half the time you do your forward plank. You can choose to go back to your plank right after your side plank, or let your core rest and do it later in the day. </p>\n\n<p>I would aim to do three sets a day, two or three days in a row before taking a rest day to allow your muscles to repair. Once the one minute plank gets easy, slowly increment how long you stay up, or challenge yourself with a variation of the plank (as seen <a href=\"https://www.runtastic.com/blog/en/dynamic-plank-variations-exercises/\" rel=\"nofollow noreferrer\">here</a>).</p>\n\n<p>To address your fear of ending up in the hospital, it's highly unlikely that planks will wind you up there. <strong>Moderate discomfort is good</strong> while doing your plank: it means that your muscles are working. Even if you try to hold it too long, the worst thing that can usually happen is your core \"collapsing\" (giving out) and ending up lying down on the ground. Unless you have severe pain over the course of multiple days, there shouldn't be any reason to panic over planks.</p>\n\n<p>Best of luck in your training!</p>\n" } ]
2018/05/17
[ "https://fitness.stackexchange.com/questions/37867", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28621/" ]
37,876
<p>I'm a 5'10" male at 190 lbs. Some of this must be from muscle, but there is still a significant amount of fat I want to eliminate.</p> <p>I'm doing <a href="https://stronglifts.com/5x5/" rel="nofollow noreferrer">StrongLifts</a> 5x5, believing that it will give me the muscle and tone I want. </p> <p>My previous workouts were endurance-based, but I did experience muscle growth even though I was eating 1900 calories with the occasional cheat meal. I believe that the gradual increase in the weight from the StrongLifts 5x5 method will eventually force my muscle to grow amazingly. </p> <p>My main concern is fat. I have known for a long time that the human body is either in a catabolic or anabolic state. I now know that it's fruitless to attempt to try to build muscle and lose fat simultaneously. You can't grow muscle without at least maintenance calories, and you can't lose fat without a deficit. Unfortunately, I did not learn this lesson until recently.</p> <p>This all being said, I really don't want to put on fat. I want to know if there's a way to build muscle on the days where I strength train, and cut fat on the days where I don't.</p> <p>My TDEE calculates to 2200 (BMR 1800), so in order to gain muscle, I know that I need at least a 500 calorie surplus. I also know that if I want to lose fat, I need a deficit of 500 calories, according to <a href="https://tdeecalculator.net/result.php?s=imperial&amp;g=male&amp;age=27&amp;lbs=190&amp;in=70&amp;act=1.2&amp;f=1" rel="nofollow noreferrer">this</a> calculator.</p> <p>My plan is to be in a calorie surplus on strength training days, and in a deficit on every other day. My question boils down to this: Is it possible for me to lose fat and build muscle by changing my calorie intake based on when I strength train that day? </p> <p>I really don't want to gain fat in the process of building muscle, but if there's no other way, I just need to know. If I can't lose fat and build muscle simulataneously, I'll focus on building muscle by consuming 2700 calories per day.</p>
[ { "answer_id": 37955, "author": "UnbescholtenerBuerger", "author_id": 25777, "author_profile": "https://fitness.stackexchange.com/users/25777", "pm_score": 3, "selected": true, "text": "<p>I have good news for you. The age-old dichotomy \"Either lose fat or gain muscle\" is mostly debunked. <a href=\"http://sciencedrivennutrition.com/lose-fat-and-gain-muscle/\" rel=\"nofollow noreferrer\">Look here</a> for the discussion of two studies that showed how participants increased lean body mass (LBM) while simultaneously losing fat by doing resistance training at a caloric deficit.</p>\n\n<p>The key is to stay within a few hundred kcal below your actual TDEE. Now, no online TDEE calculator can possibly acknowledge all the specifics of your individual physiology and lifestyle, so the 2200 kcal you've been suggested are a mere starting point. What I recommend is that you regulate your daily caloric intake based on the changes in bodyweight so far. For example, if you strictly consumed 2200 kcal every day for a week, but the scale didn't move one bit, scrape off 50 kcal for the next week. Likewise, if you have a huge drop in weight (>1% of your bodyweight), you need to put a few more kcal on top of your daily intake. Here's a protocol that I've had good experiences with: <a href=\"http://www.powerliftingtowin.com/how-to-diet-for-powerlifting/\" rel=\"nofollow noreferrer\">http://www.powerliftingtowin.com/how-to-diet-for-powerlifting/</a></p>\n\n<p>Probably the biggest issue for you will be to decide whether you should lose weight, gain weight or maintain it. This depends on how advanced you are as a lifter. Some examples:</p>\n\n<ul>\n<li><p>If you just started Stronglifts and you followed the (imho inane) recommendation of starting every lift with an empty bar, you can safely aim to cut 0.5% weigth/week. You won't see significant hypertrophy when deadlifting 45 lbs at 190 lbs bodyweight anyways.</p></li>\n<li><p>When you just hit the point where every lift requires you to put in effort, you actually start gaining serious lean body mass, the glorious \"noob gains\". Here it gets hard to decide whether you should aim for weight loss, maintenance or even increase. It's not uncommon for novice lifters to gain weight while still losing fat.</p></li>\n<li><p>If you did it for quite some time and already hit one or two resets on every lift, your LBM increase naturally slowed down. Go for weight maintenance or aim for a conservative amount of % loss.</p></li>\n</ul>\n" }, { "answer_id": 37974, "author": "Liftedsafe01", "author_id": 27636, "author_profile": "https://fitness.stackexchange.com/users/27636", "pm_score": 1, "selected": false, "text": "<p>Can't do the both at the same time...coz if ur in a caloric deficit and still take appropriate protein u would not have a positive nitrogen balance...this whole build muscle and lose fat at the same time is a big myth. Watch this video if you wanna be clear:\n<a href=\"https://youtu.be/eJYjkqaCnkg\" rel=\"nofollow noreferrer\">https://youtu.be/eJYjkqaCnkg</a></p>\n" }, { "answer_id": 37978, "author": "Zaitorious", "author_id": 27710, "author_profile": "https://fitness.stackexchange.com/users/27710", "pm_score": 0, "selected": false, "text": "<p>Building muscle and burning fat simultaneously is achievable. However, the progress is so slow that an individual mistake this steady gain with negligible progress. I would recommend you to subscribe to ATHLEAN-X Training System to accomplish this.</p>\n\n<p>My answer is in accordance with <a href=\"https://www.youtube.com/watch?v=Fv5xEYhvj4Q&amp;t=154s\" rel=\"nofollow noreferrer\">this</a> video.</p>\n\n<p>For more details about this program, visit: <a href=\"http://athleanx.com\" rel=\"nofollow noreferrer\">http://athleanx.com</a></p>\n" } ]
2018/05/18
[ "https://fitness.stackexchange.com/questions/37876", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28397/" ]
37,882
<p>What exercises and exercise systems are the best complementary exercises to Yoga for releasing tension (immediate effect)</p> <p>I am thinking of non-strenuous exercises like foam rolling.</p> <p>With Yoga I mean Asana Yoga as in Hata, Ingyear or Bikram.</p> <p>My current Yoga practice are Asanas on the floor, sometimes with a belt, sometimes rolling over a roll on my back (facing up)</p>
[ { "answer_id": 37955, "author": "UnbescholtenerBuerger", "author_id": 25777, "author_profile": "https://fitness.stackexchange.com/users/25777", "pm_score": 3, "selected": true, "text": "<p>I have good news for you. The age-old dichotomy \"Either lose fat or gain muscle\" is mostly debunked. <a href=\"http://sciencedrivennutrition.com/lose-fat-and-gain-muscle/\" rel=\"nofollow noreferrer\">Look here</a> for the discussion of two studies that showed how participants increased lean body mass (LBM) while simultaneously losing fat by doing resistance training at a caloric deficit.</p>\n\n<p>The key is to stay within a few hundred kcal below your actual TDEE. Now, no online TDEE calculator can possibly acknowledge all the specifics of your individual physiology and lifestyle, so the 2200 kcal you've been suggested are a mere starting point. What I recommend is that you regulate your daily caloric intake based on the changes in bodyweight so far. For example, if you strictly consumed 2200 kcal every day for a week, but the scale didn't move one bit, scrape off 50 kcal for the next week. Likewise, if you have a huge drop in weight (>1% of your bodyweight), you need to put a few more kcal on top of your daily intake. Here's a protocol that I've had good experiences with: <a href=\"http://www.powerliftingtowin.com/how-to-diet-for-powerlifting/\" rel=\"nofollow noreferrer\">http://www.powerliftingtowin.com/how-to-diet-for-powerlifting/</a></p>\n\n<p>Probably the biggest issue for you will be to decide whether you should lose weight, gain weight or maintain it. This depends on how advanced you are as a lifter. Some examples:</p>\n\n<ul>\n<li><p>If you just started Stronglifts and you followed the (imho inane) recommendation of starting every lift with an empty bar, you can safely aim to cut 0.5% weigth/week. You won't see significant hypertrophy when deadlifting 45 lbs at 190 lbs bodyweight anyways.</p></li>\n<li><p>When you just hit the point where every lift requires you to put in effort, you actually start gaining serious lean body mass, the glorious \"noob gains\". Here it gets hard to decide whether you should aim for weight loss, maintenance or even increase. It's not uncommon for novice lifters to gain weight while still losing fat.</p></li>\n<li><p>If you did it for quite some time and already hit one or two resets on every lift, your LBM increase naturally slowed down. Go for weight maintenance or aim for a conservative amount of % loss.</p></li>\n</ul>\n" }, { "answer_id": 37974, "author": "Liftedsafe01", "author_id": 27636, "author_profile": "https://fitness.stackexchange.com/users/27636", "pm_score": 1, "selected": false, "text": "<p>Can't do the both at the same time...coz if ur in a caloric deficit and still take appropriate protein u would not have a positive nitrogen balance...this whole build muscle and lose fat at the same time is a big myth. Watch this video if you wanna be clear:\n<a href=\"https://youtu.be/eJYjkqaCnkg\" rel=\"nofollow noreferrer\">https://youtu.be/eJYjkqaCnkg</a></p>\n" }, { "answer_id": 37978, "author": "Zaitorious", "author_id": 27710, "author_profile": "https://fitness.stackexchange.com/users/27710", "pm_score": 0, "selected": false, "text": "<p>Building muscle and burning fat simultaneously is achievable. However, the progress is so slow that an individual mistake this steady gain with negligible progress. I would recommend you to subscribe to ATHLEAN-X Training System to accomplish this.</p>\n\n<p>My answer is in accordance with <a href=\"https://www.youtube.com/watch?v=Fv5xEYhvj4Q&amp;t=154s\" rel=\"nofollow noreferrer\">this</a> video.</p>\n\n<p>For more details about this program, visit: <a href=\"http://athleanx.com\" rel=\"nofollow noreferrer\">http://athleanx.com</a></p>\n" } ]
2018/05/20
[ "https://fitness.stackexchange.com/questions/37882", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/2094/" ]
37,884
<p>Before I show you my photos taken from different angles, I want to <strong>explain how I train</strong>.</p> <h1>Biological informations AND Diseases</h1> <p>I'm a 22.5yo male, 1.70m (67 inches), I think I'm between [20 ; 25]% BF.</p> <p>I think I have a pelvic anteversion.</p> <p>From June, 2017 to April, 2018, I suffered from sevear chronic insomnias (&lt;5 hours, quite often 2 sleep hours). Since April, 2018, these insomnias are mostly cured.</p> <p>I think I have a gymnecomastia (since a lot of years and I believe it's due to hormones).</p> <h1>Training dates</h1> <p>Before september 2018, I trained all muscles (excepted back in thickness and lumbars) only with small weights (&lt;= 20kg 44lb) during several months spaced by pauses of several months... Well I don't think these weird periods are actually important to take account.</p> <p><strong>I seriously began musculation 9 months ago (i.e. : since september, 2018).</strong></p> <h1>Food</h1> <p>Since I was 19, I always payed attention in excluding sodas and sweet things.</p> <p>From september to 1st may, 2018, I think I didn't eat I haven't eaten enough proteins for example (only 2 eggs per day whereas I eat 4 now).</p> <p>After 1st may, 2018, a typical day is :</p> <ol> <li><p>Breakfast, 8:00 : Omelet with 2 eggs + unsweetened yogurt + 1 flour bread (50% white, 50% complete), with nuts, bread pine nuts, etc. + linseed and olive oils</p> </li> <li><p>Collation, 10:30 : 20 grams of almonds</p> </li> <li><p>Lunch : 80 grams of rice-quinoa, or 80 grams of lenses, or 80 grams of red and white beans AND carots or green beans or spinash or broccoli AND 25 grams of cheese AND 1 apple AND Sunflower+Rapeseed+Oleisol+Grape seed mixed oils</p> </li> <li><p>Collation, 16:00 : 20 grams of almonds</p> </li> <li><p>Collation, 18:30 : 40 grams of muesli (oat flakes, raisins, etc.) + 10 grams of almonds + 20 grams of peanuts + 2 squares dark chocolate 85% of cacao (all of these things are added to the muesli) + 1 banana</p> </li> <li><p>Dinner : 2 hard-boiled eggs AND linseed and olive oils AND sometimes 2 sardines (or tuna) + 80 grams of rice-quinoa, or 80 grams of lenses, or 80 grams of red and white beans AND carots or green beans or spinash or broccoli AND 1 pear (or two mandarins in winter) AND 1 unsweetened yogurt AND 50 grams of cheese</p> </li> <li><p>Collation, 22:30 : 1 banana + sometimes, some milk</p> </li> </ol> <p>Almost always no coffee nor tea.</p> <h1>My training</h1> <h2>Supersets</h2> <p>I always used supersets, in each of my workouts. For example, bench press + lat chest pulldown.</p> <p>These supersets, however, defer from what we commonly understand by &quot;superset&quot; (according to the moment of the workout of a given day) : on monday, at the end of my workout, I do Low pulley cross-over in &quot;superset&quot; with Side raises.</p> <h2>Choice of the weights AND Realization of the movements</h2> <p>Since Septembre, 2018, I can't tell you with accuracy how I chose the weights and how I realized the movements.</p> <p>Since approximately March, 2018, I followed this protocol :</p> <blockquote> <p><strong>PROTOCOL #1 -</strong> I use weights that hurt me at 40 sec. Then, I rest-pause for 15 sec. Then, I use the same weights for 20 sec. I contract during 0.5 sec, then I isometry hold at maximum of the contraction during 1.5 sec, then I stretch during 0.5 sec, finally I &quot;hold&quot; during 0.5 sec at maximum of the stretch (i.e. : I don't make pause at this max).</p> <p>This is done for any exercise and for each of my 3 work series (I don't speak about my warm-up series). The weights are such that the targeted muscle is always well worked and my posture is good (these both constraints are prioritary over all - if there is any problem, the weights must be decreased). Each of these 3 series for a given exercise is in superset with another serie of another exercise (i.e. : antagonist movements/muscles).</p> </blockquote> <p>Since 1st May, 2018, I followed this protocol (which allowed me to increase a bit the weights) :</p> <blockquote> <p><strong>PROTOCOL #2 -</strong> I use weights that hurt me at 30 sec with isometry holds (however, my aim is : 40 sec). Then, I rest-pause for 15 sec. Then, I use the same weights for 20 sec. During the 40 sec, I don't isometry hold except from when I'm getting hurt near 30 sec (to achieve my 40 sec). During the 20 sec, I never isometry hold (to do the maximum number of repeats in 20 sec).</p> <p>When I hold, the same times are used as in PROTOCOL #1.</p> <p>By the way, the same remark can be done as in PROTOCOL #1.</p> </blockquote> <h2>Powerlifting or Aesthetism (speaking about all exercizes) ? Dumbells or bar (only speaking about pectorals exercizes) ?</h2> <p>Since 1st september, 2018, I was used to do 5 powerlifting series (each one during only 20 sec) followed by 2 aesthetism series (each one during approx. 1 minute or a bit more, I wasn't as precise as I am now and thus I didn't measure). At bench press only AND for PL series only, I used bar. I can't remember if weither or not these both types of series followed any of the above protocols.</p> <p>Since 1st March, 2018, I only do 2 aesthetism series (each following PROTOCOL #2). I only use dumbells.</p> <p>My pre-training (warming-up) consists in increasing the weights until I reach the first serie's weighs. 4 series of warming are dedicated to that and it's called &quot;potentiation&quot; ; I never reach nervous/muscle fatigue during these series. I always used potentation.</p> <h2>My pectorals exercizes</h2> <ol> <li><p>Bench press with Lat chest pulldown</p> </li> <li><p>Inclined press with Cable row</p> </li> <li><p>Unilateral Cable crossover at low pulley with &lt; something e.g. Side raise &gt;</p> </li> </ol> <h1>My pectoral-focused anatomy</h1> <ol> <li><p>Please, remember that maybe I have a gymnecomastia.</p> </li> <li><p>By the way, my sternum is quite large and the muscle insertions at the center of the pectorals are very short : pectorals appear to be espaced (a bit more than my thumb).</p> </li> <li><p>The bottom of the pectorals are still more espaced AND it's very rounded.</p> </li> <li><p>The combination of 2. and 3. results in that my pectorals don't have a very large surface : only 12 cm 4.7 inches from left to right, at approx. 3cm from the top of my pectorals. Measures were taken only for my left one.</p> </li> <li><p>My right pectoral seems to have still less surface than my left one (in both horizontal and vertical directions) : there is, maybe, left-right asymmetry.</p> </li> <li><p>I think anterior deltoid, my back and my triceps are too developped compared with my pectorals. When I bench and do my cross over, I try to desollicit my anterior deltoids by puting them at back. I try also to keep my back on the bench...</p> </li> <li><p>Since my arms are not very long, exercizes like inclined bench should be useful to isolate the top of my pectorals. I'm not going any lower than the parallel to the ground in benches.</p> </li> </ol> <h1>My question</h1> <p>How should I change my training to have better pectorals, considering my poor pectorals anatomy and all of these informations ?</p> <h1>Pictures</h1> <p><a href="https://imgur.com/a/QExfXwF" rel="noreferrer">https://imgur.com/a/QExfXwF</a></p>
[ { "answer_id": 37955, "author": "UnbescholtenerBuerger", "author_id": 25777, "author_profile": "https://fitness.stackexchange.com/users/25777", "pm_score": 3, "selected": true, "text": "<p>I have good news for you. The age-old dichotomy \"Either lose fat or gain muscle\" is mostly debunked. <a href=\"http://sciencedrivennutrition.com/lose-fat-and-gain-muscle/\" rel=\"nofollow noreferrer\">Look here</a> for the discussion of two studies that showed how participants increased lean body mass (LBM) while simultaneously losing fat by doing resistance training at a caloric deficit.</p>\n\n<p>The key is to stay within a few hundred kcal below your actual TDEE. Now, no online TDEE calculator can possibly acknowledge all the specifics of your individual physiology and lifestyle, so the 2200 kcal you've been suggested are a mere starting point. What I recommend is that you regulate your daily caloric intake based on the changes in bodyweight so far. For example, if you strictly consumed 2200 kcal every day for a week, but the scale didn't move one bit, scrape off 50 kcal for the next week. Likewise, if you have a huge drop in weight (>1% of your bodyweight), you need to put a few more kcal on top of your daily intake. Here's a protocol that I've had good experiences with: <a href=\"http://www.powerliftingtowin.com/how-to-diet-for-powerlifting/\" rel=\"nofollow noreferrer\">http://www.powerliftingtowin.com/how-to-diet-for-powerlifting/</a></p>\n\n<p>Probably the biggest issue for you will be to decide whether you should lose weight, gain weight or maintain it. This depends on how advanced you are as a lifter. Some examples:</p>\n\n<ul>\n<li><p>If you just started Stronglifts and you followed the (imho inane) recommendation of starting every lift with an empty bar, you can safely aim to cut 0.5% weigth/week. You won't see significant hypertrophy when deadlifting 45 lbs at 190 lbs bodyweight anyways.</p></li>\n<li><p>When you just hit the point where every lift requires you to put in effort, you actually start gaining serious lean body mass, the glorious \"noob gains\". Here it gets hard to decide whether you should aim for weight loss, maintenance or even increase. It's not uncommon for novice lifters to gain weight while still losing fat.</p></li>\n<li><p>If you did it for quite some time and already hit one or two resets on every lift, your LBM increase naturally slowed down. Go for weight maintenance or aim for a conservative amount of % loss.</p></li>\n</ul>\n" }, { "answer_id": 37974, "author": "Liftedsafe01", "author_id": 27636, "author_profile": "https://fitness.stackexchange.com/users/27636", "pm_score": 1, "selected": false, "text": "<p>Can't do the both at the same time...coz if ur in a caloric deficit and still take appropriate protein u would not have a positive nitrogen balance...this whole build muscle and lose fat at the same time is a big myth. Watch this video if you wanna be clear:\n<a href=\"https://youtu.be/eJYjkqaCnkg\" rel=\"nofollow noreferrer\">https://youtu.be/eJYjkqaCnkg</a></p>\n" }, { "answer_id": 37978, "author": "Zaitorious", "author_id": 27710, "author_profile": "https://fitness.stackexchange.com/users/27710", "pm_score": 0, "selected": false, "text": "<p>Building muscle and burning fat simultaneously is achievable. However, the progress is so slow that an individual mistake this steady gain with negligible progress. I would recommend you to subscribe to ATHLEAN-X Training System to accomplish this.</p>\n\n<p>My answer is in accordance with <a href=\"https://www.youtube.com/watch?v=Fv5xEYhvj4Q&amp;t=154s\" rel=\"nofollow noreferrer\">this</a> video.</p>\n\n<p>For more details about this program, visit: <a href=\"http://athleanx.com\" rel=\"nofollow noreferrer\">http://athleanx.com</a></p>\n" } ]
2018/05/20
[ "https://fitness.stackexchange.com/questions/37884", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27959/" ]
37,889
<p>I perform body-weight exercises and so far had something to progress to without requiring weights. I am now able to do 8-12 reps of Pistol Squats. To strengthen my legs further is there any other more challenging form of leg exercises that I can do without using weights, or have I reached the limit of body-weights in my case?</p>
[ { "answer_id": 37910, "author": "Shahid Thaika", "author_id": 28635, "author_profile": "https://fitness.stackexchange.com/users/28635", "pm_score": -1, "selected": true, "text": "<p>Apparently Shrimp Squat and Advanced Shrimp Squat seems to be more difficult that Pistol Squats.</p>\n" }, { "answer_id": 37914, "author": "Michael C.", "author_id": 13772, "author_profile": "https://fitness.stackexchange.com/users/13772", "pm_score": 2, "selected": false, "text": "<p>You can always increase the time you are doing the exercise, increasing the <em>time under tension</em>. In addition to it, you can also do the same exercises with \"holds\". For example, you can stay in pistol squat deep position for 15 seconds, and do 8-12 reps afterwards, it will be harder to do. </p>\n" } ]
2018/05/21
[ "https://fitness.stackexchange.com/questions/37889", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28635/" ]
37,895
<p>I have seen a lot video in internet,by doing push-ups chest can become more bigger.Which workouts could give grow results on chest area,by different push-ups?</p>
[ { "answer_id": 37899, "author": "Alexanderson", "author_id": 27915, "author_profile": "https://fitness.stackexchange.com/users/27915", "pm_score": 1, "selected": false, "text": "<p>It's all about straining the muscles and recovery.</p>\n\n<p>I do sets of 25 pushups, but with three rests of about 20 sec within each set. Those micro-rests are important for muscle recovery (stuff like oxygen, glycogen, lactate). In a training session I do 100 to 150 pushups in sets of 25, mixed in with other (mostly aerobic) exercise.</p>\n\n<p>Try that for 6 weeks and you should see a definite improvement.</p>\n" }, { "answer_id": 38146, "author": "aaaaa says reinstate Monica", "author_id": 27447, "author_profile": "https://fitness.stackexchange.com/users/27447", "pm_score": 0, "selected": false, "text": "<p>For chest hypertrophy usual recommendation is weight lifting, not push-ups. That is because there is very little overload when you do push-ups, you basically training endurance at the point of 100s of pushups.</p>\n\n<p>Weightlifting (exercises such as bench press with barbell/dumbbells, flies with dumbbells) allow you to more efficiently utilize your time and see increase in muscle mass faster.</p>\n\n<p>Regardless of what workout you choose, you should start tracking your progress. <a href=\"https://www.artofmanliness.com/articles/measuring-the-man-how-to-measure-yourself-for-clothing-plus-a-bonus-personal-sizing-card/\" rel=\"nofollow noreferrer\">Use measuring tape</a> to know whether your workout works or not. When chest stop growing -- time to switch workout</p>\n" } ]
2018/05/21
[ "https://fitness.stackexchange.com/questions/37895", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/26728/" ]
37,902
<p>Since the heart contains muscles....does taking whey protein increase the muscle size of the heart thus increasing the weight of the heart...so is it bad for health?</p>
[ { "answer_id": 37943, "author": "Gimli", "author_id": 27980, "author_profile": "https://fitness.stackexchange.com/users/27980", "pm_score": 0, "selected": false, "text": "<p>The body gets in most western countries enough protein from diet alone, excess protein will just be burnt, no matter the source of it. If your intake is far to high it may have negative health effects, no matter if its from whey or wheat. Excercise may increase heart volume, which does not have to be bad as it in this case may lower your resting pulse. If your heart is enlarged due to drug abuse or fat build up due to a terrible diet or disease, it will have negative health effects.</p>\n" }, { "answer_id": 37945, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 3, "selected": true, "text": "<p><strong>No, whey protein is not bad for the heart.</strong></p>\n\n<p>Two reasons for this:</p>\n\n<ol>\n<li><p>Protein consumption alone, in the absence of significant (overload) exertion of a muscle, does not cause a muscle to grow. Additionally, in the absence of kidney disease, excessive protein consumption is not harmful.</p></li>\n<li><p>An enlarged heart (cardiomegaly) may or may not indicate a problem depending on the cause. If your heart is enlarged due to participation in endurance exercise, that isn't a problem, but if your heart is enlarged because your arteries are clogged and it struggles 24 hours per day to pump blood through them, then that is a problem. And in the latter case, the enlarged heart is a <em>sign</em> of the underlying problem of arterial plaque, it is not actually a problem in itself.</p></li>\n</ol>\n" }, { "answer_id": 44805, "author": "Lewis Lefas", "author_id": 37611, "author_profile": "https://fitness.stackexchange.com/users/37611", "pm_score": 0, "selected": false, "text": "<p>The bottom line: take moderate amount of whey, don't take 10 scoops at a time as some do thinking to accelerate growth. Anything including air or water if taken in crazy amounts is not good. the mice studies they do in the labs is the equivalent like a person taking in cannisters of protein powder. They don't tell you that in their studies.</p>\n" } ]
2018/05/22
[ "https://fitness.stackexchange.com/questions/37902", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27636/" ]
37,915
<p>So I have to go out of the city for 2 months to my hometown.Now I do have a gym there but it's a very small and simple gym,they do have basic equipment but the weights are not much heavy.For ex.I need 25kg DB for lunges but the gym only has 12.5kg.On the other hand,in case of core lifts like squats,bench and DL,I will have problems in squats and DL coz I do 4*3 sets of 100 kg but plates are up to 80 kg only, besides in bench I won't having anyone to spot me. So in this scenario what should be my approach to training,I don't want to lose my strength/muscle gains and the sessions also should be challenging enough. 1.I usually do a heavy training approach for straight gains, should I switch to a more rep range style? 2.Should I incorporate explosive movements and if I do,what type?</p>
[ { "answer_id": 37943, "author": "Gimli", "author_id": 27980, "author_profile": "https://fitness.stackexchange.com/users/27980", "pm_score": 0, "selected": false, "text": "<p>The body gets in most western countries enough protein from diet alone, excess protein will just be burnt, no matter the source of it. If your intake is far to high it may have negative health effects, no matter if its from whey or wheat. Excercise may increase heart volume, which does not have to be bad as it in this case may lower your resting pulse. If your heart is enlarged due to drug abuse or fat build up due to a terrible diet or disease, it will have negative health effects.</p>\n" }, { "answer_id": 37945, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 3, "selected": true, "text": "<p><strong>No, whey protein is not bad for the heart.</strong></p>\n\n<p>Two reasons for this:</p>\n\n<ol>\n<li><p>Protein consumption alone, in the absence of significant (overload) exertion of a muscle, does not cause a muscle to grow. Additionally, in the absence of kidney disease, excessive protein consumption is not harmful.</p></li>\n<li><p>An enlarged heart (cardiomegaly) may or may not indicate a problem depending on the cause. If your heart is enlarged due to participation in endurance exercise, that isn't a problem, but if your heart is enlarged because your arteries are clogged and it struggles 24 hours per day to pump blood through them, then that is a problem. And in the latter case, the enlarged heart is a <em>sign</em> of the underlying problem of arterial plaque, it is not actually a problem in itself.</p></li>\n</ol>\n" }, { "answer_id": 44805, "author": "Lewis Lefas", "author_id": 37611, "author_profile": "https://fitness.stackexchange.com/users/37611", "pm_score": 0, "selected": false, "text": "<p>The bottom line: take moderate amount of whey, don't take 10 scoops at a time as some do thinking to accelerate growth. Anything including air or water if taken in crazy amounts is not good. the mice studies they do in the labs is the equivalent like a person taking in cannisters of protein powder. They don't tell you that in their studies.</p>\n" } ]
2018/05/24
[ "https://fitness.stackexchange.com/questions/37915", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]
37,920
<p>The rule with trying to lose weight is to burn more in exercise than what you eat. Eating healthy reduces the chance of you over eating and taking in more calories than you would burn off.</p> <p>I'm looking to try and increase the amount of work I would need to do for my daily 15 minute walk. If I wore a bag or backpack and weighed it down with books so that I would be carrying more weight when I walk, would this increase how much I would burn from just walking? would this (adding weighted bags) work with any exercise?</p>
[ { "answer_id": 37922, "author": "Dark Hippo", "author_id": 20219, "author_profile": "https://fitness.stackexchange.com/users/20219", "pm_score": 1, "selected": false, "text": "<p>Yes, I believe it's known as <a href=\"https://www.artofmanliness.com/articles/the-benefits-of-rucking/\" rel=\"nofollow noreferrer\">rucking</a> and is a staple of military training (note: so I've read, I have no personal military experience).</p>\n\n<p>Dan John talks <a href=\"http://romanfitnesssystems.com/articles/loaded-carries/\" rel=\"nofollow noreferrer\">extensively</a> <a href=\"https://www.t-nation.com/training/secret-of-loaded-carries\" rel=\"nofollow noreferrer\">about</a> <a href=\"http://danjohn.net/2017/06/loads-for-loaded-carries/\" rel=\"nofollow noreferrer\">loaded</a> <a href=\"http://danjohn.net/2014/09/five-movements-that-will-make-an-impact-overnight/\" rel=\"nofollow noreferrer\">carries</a> if you want to try something slightly different. These are great for increasing work capacity, burning more calories, increasing strength and endurance, and just making you tougher all round (because hugging a sandbag to your chest and trying to walk while it's trying to crush you is character building).</p>\n\n<p>In short, if you get bored just wearing a weighted backpack, while walking, you can try hugging it to your chest, carrying it in one hand (note: swap hands at the half way point), carrying it overhead (you may get weird looks from people), carrying it overhead in one hand (likewise), carrying it across your shoulders, carry it on one shoulder, put it in a sled and drag it, put it on a sled and push it, put it in a car and push the car, put the backpack on a friend and give the friend a piggy back... ok, so I'm getting a bit carried away, but you get the idea, there's several different things you can do with a loaded backpack :)</p>\n" }, { "answer_id": 37923, "author": "George K", "author_id": 28663, "author_profile": "https://fitness.stackexchange.com/users/28663", "pm_score": 2, "selected": false, "text": "<p>As pointed out by other answers it would indeed increase the energy burned. However I wouldn't recommend you add weight to your bag. Children some times get scoliosis and other back issues from carrying heavy bags to school every day. The heavy load might have an effect on you over time. Of course this is a small walk and it shouldn't have a big effect but I wanted to point that out.</p>\n\n<p>Going for a <strong>light jog for 30 minutes</strong> should burn around <strong>500 calories</strong> depending on your weight and pace of running. That would also increase cardiovascular health alongside other benefits of running. If you don't have the time for a 30' run every day/couple of days you could try walking faster but farther as you would get to work at the same time you'd simply have burned more calories. </p>\n" }, { "answer_id": 37925, "author": "Dynat", "author_id": 28675, "author_profile": "https://fitness.stackexchange.com/users/28675", "pm_score": 1, "selected": false, "text": "<p>Yes, more total weight means your legs have to push forward more mass, and therefore burn more calories. When using proper weight distribution, it behaves like more body mass (from a mechanical standpoint), which can be calculated or looked up online. Using weighted bags is common when training for a hike (which is where I come from), to get used to it. </p>\n\n<p>Just make sure to use a proper backpack. Ideally, with a center strap (the shoulder straps pull at the central strap connecting them, not at your shoulders) and maybe a stiff backside and hip strap (transfer weight directly to the legs, without moving through your back first). The less the weights wiggle and wobble around, the less strain on your back. \nPersonally, I went up to 35kg weight on a DIN A4 sized backpack without any complications.</p>\n" } ]
2018/05/25
[ "https://fitness.stackexchange.com/questions/37920", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28661/" ]
37,937
<p>Firstly, I did read this <a href="https://fitness.stackexchange.com/questions/31167/protein-shake-vs-tuna">question</a>, but I do not think it fully answers mine.</p> <p>I recently started some fitness training. My goals are to have a lean body. I am 171cm/68kg and I don't care if I were to lose a few kg or not. I use very light free weights (2-6 kg depending on exercise) and do some body weight exercises.</p> <p>Currently, my protein intake is at least 90 g/day while it can reach to 130 g/day. When I exercise, just after the exercise, I consume 160 g can of tuna fish in brine. It consists of 30 g of proteins for the cost of 120 calories. I do not mind the price of the tuna.</p> <p>My questions are: </p> <ol> <li>Can tuna in brine replace protein shakes?</li> <li>Although I drain the brine as well as I can, I am still afraid that I consume more salt than I should. Will this cause some adverse effects in the long run, compared to protein shakes?</li> </ol> <p>Please answer this question considering my long term goals. </p>
[ { "answer_id": 37939, "author": "Alec", "author_id": 8828, "author_profile": "https://fitness.stackexchange.com/users/8828", "pm_score": 3, "selected": true, "text": "<p>I was writing in the comments, but this became a bit wall-of-texty, so I choose to do it in an answer instead, where I can at least break it up into paragraphs.</p>\n\n<p><strong>First things first</strong></p>\n\n<p>I want to first discuss whether or not you actually <em>needs</em> protein shakes, given your light training regimen.</p>\n\n<p>You mention in your comment that:</p>\n\n<blockquote>\n <p>it is advertised pretty much everywhere that you need twice grams of protein of your body weight in kg</p>\n</blockquote>\n\n<p>Yes, and the key word being \"advertised\".</p>\n\n<p>Have you heard the phrase \"breakfast is the most important meal of the day\"? If we dig deeper, we'll learn that it was actually a man named Will Keith Kellogg who first coined this phrase. You may have heard the name Kellogg. The man started a company which sells breakfast cereal. So as you might assume, he was very happy when people started spreading the rumor of breakfast's immense importance.</p>\n\n<p>Similarly, the whole 2-2.5g of protein per kg. of bodyweight holds very little scientific substance, and is essentially just a rumor spread to sell more protein powder. What's actually important is that you find out which amount per day works <em>for you</em>, because you don't necessarily have the same training regimen, or the same metabolic rate, or the same sleep schedule, or the same adaptations etc. as the persons who rely on 2g per kg.</p>\n\n<p>I'm sure there are people who require 2g per kg bodyweight, but if your muscles aren't in need of that much protein, it will just convert the excess to fat, and store it.</p>\n\n<p>This can also be said for the idea that you have to consume protein <strong>right after</strong> your workout. Because what kind of high-protein food is very easy to pack and eat right after a workout? Protein shakes, protein bars... This is why they sell this crap <em>at the gym!</em></p>\n\n<p>Fact of the matter is you don't need breakfast. In fact, when you wake up, your body naturally increases your blood sugar level to get you started. Further spiking your blood sugar level with high-sugar breakfast cereal (like Kellogg's stuff) increases the risk of Type-2 Diabetes.</p>\n\n<p>This is not to say that all breakfast is bad. Just be aware of what you eat.</p>\n\n<p><strong>So, to your questions</strong></p>\n\n<blockquote>\n <p>Can tuna in brine replace protein shakes?</p>\n</blockquote>\n\n<p>Tuna is food, and a protein shake is a food replacement. So what you're asking is if food can replace a food replacement.</p>\n\n<p>The answer is yes.</p>\n\n<p>Protein shakes should only be used when your protein intake needs to be higher than what you can consume through regular foods. It's a <em>supplement</em> after all. Whenever possible, your diet should be regulated with food rather than supplements, and add the latter only when necessary.</p>\n\n<p>However, I urge you to check the mercury content of the tuna before eating cans of it every day. Particularly albacore tends to have way higher mercury content than, say, skipjack.</p>\n\n<blockquote>\n <p>Although I drain the brine as well as I can, I am still afraid that I consume more salt than I should. Will this cause some adverse effects in the long run, compared to protein shakes?</p>\n</blockquote>\n\n<p>I can't make a definitive statement about the salt contents of the tuna you buy. But an adult should eat no more than 6 grams of salt per day. If you keep this in mind, I'm sure you'll be fine.</p>\n" }, { "answer_id": 37942, "author": "Gimli", "author_id": 27980, "author_profile": "https://fitness.stackexchange.com/users/27980", "pm_score": 1, "selected": false, "text": "<p>@Alec already delivered an excellent answer to your question. So here I am just adding an a few words. As said protein shakes are only supplements and offer the advantage of beeing easy to prepare. If you are worried about salt and mercury content you may very well change it up with beans and lentils aswell as lowfat quark. Watching protein intake and timing very carefully is important if you are really advanced or in a big caloric deficit, if that is not the case just eat “healthy and balanced“ and do not worry about a few more or less grams of protein directly after workout</p>\n" } ]
2018/05/25
[ "https://fitness.stackexchange.com/questions/37937", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24672/" ]
37,956
<p>I've been thinking about doing full body 4 or even 5 times a week. </p> <p>Can this be optimal for muscle growth and endurance? </p> <p>Edit: </p> <p>Training history 5 months of starting strength, hated it and tried Stronglifts and then Madcow for about a year. </p>
[ { "answer_id": 37958, "author": "UnbescholtenerBuerger", "author_id": 25777, "author_profile": "https://fitness.stackexchange.com/users/25777", "pm_score": 2, "selected": true, "text": "<p>My answer is a <strong>\"Yes, as long as you don't plan to spend all 5 days in the gym, lifting heavy weights\"</strong>.</p>\n\n<p>While in my opinion, a full body workout is the way to go for a novice, hitting the barbells 5 times a week may not be the most sensible choice. The average novice takes <a href=\"http://www.richard-pye.talktalk.net/practicalprogramming.pdf\" rel=\"nofollow noreferrer\">24-72 hours to fully recover and supercompensate</a> from an adequate training stimulus. Working out on five days a week leaves you with several rest periods at the very low end of this spectrum. This can work if you are in your early twenties, just started working out, and a bunch of other factors (genetics, nutrition, lifestyle,...) are playing in your favor. But for the average novice, this is not a sustainable rate. The maximum I'd recommend is a 3/4 days per week (i.e. every other day), or a 3 days per week regimen if you prefer to have your workouts always on the same weekdays.</p>\n\n<p>However, this statement is just limited to weight training after an established program like Starting Strength. You can complement your strength training with days that focus on other qualities, generally speaking: aerobic fitness like swimming, anaerobic conditioning like HIIT,... have been proven to go well with classical strength training.</p>\n\n<p>Most people would recommend Starting Strength as the go-to novice strength training program. Personally, I'd suggest to have a look into <a href=\"https://rads.stackoverflow.com/amzn/click/0615635571\" rel=\"nofollow noreferrer\">Johnny Pain's Greyskull Linear Progression</a> (don't be repelled by the stupid name). It is an derivative of Starting Strength that tackles SS' biggest weaknesses, and comes up with many variations and \"plug-ins\" to customize your training regimen to your personal goals.</p>\n\n<p><strong>Edit:</strong> Well, after seeing the additional info you provided, you're clearly past the novice stage. Greyskull LP will be rather inappropriate for you.</p>\n\n<p>A more appropriate advanced program would be <a href=\"https://www.chaosandpain.com/destroy-the-opposition-powerlifting-opus/\" rel=\"nofollow noreferrer\">Destroy the Opposition</a> (Another stupid name, I know). It is a \"sort of\" full body 5-day regimen. It is strongly geared towards powerlifting, if that's your thing. Personally, I haven't tried it myself but heard only good things about it</p>\n" }, { "answer_id": 37972, "author": "MotherBrain", "author_id": 28711, "author_profile": "https://fitness.stackexchange.com/users/28711", "pm_score": 0, "selected": false, "text": "<p>If you are doing full body weight training then you should first try every other day, proceeding to three times a week once you find that you are not recovering fast enough, plus remember to take a rest or deload week every eight to ten weeks. This advice is all over the internet.</p>\n\n<p>4-5 days a week means there will be some days you will be working the same muscles (all of them if full body!) consecutively, and I'm sure you've done enough research to know this is not right! Less is more (more recovery, more results, more free time!)</p>\n" } ]
2018/05/27
[ "https://fitness.stackexchange.com/questions/37956", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]
37,967
<p>So years of IT job have seriously tightened my hip flexors and quads, leading to anterior pelvic tilt. I do stretch and do resistance training, but was thinking about changing the way I sit or work to have an opposite effect of tightening of those muscles.</p> <p>I now mostly work from home, so was wondering whether there could be a position in which I can work all day, such as deep squat, cross legged, stretched on a bed, etc., and have a similar effect of stretching my quads and hip flexors all day, or at least limiting further damage.</p>
[ { "answer_id": 37971, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 1, "selected": false, "text": "<p>Standing desks if you can. Otherwise, every fifteen minutes (or a gap of time under 30-45 min), get up, walk around (if you want), then flex your glutes, brace your core and straighten your back. Then sit down. Keep your monitor in a position where you aren't bending your neck down that much and it's at a neutral position.</p>\n" }, { "answer_id": 37973, "author": "MotherBrain", "author_id": 28711, "author_profile": "https://fitness.stackexchange.com/users/28711", "pm_score": 1, "selected": true, "text": "<p>mobcity zkore gives good advice. You can also: sit on an exercise (Swiss) ball, kneel with padding under your knees, kneel on one knee with the other foot planted in front (so that everything is approximately ninety degrees from each other), and alternate with your other leg every now and again - a delicious hip flexor and quad stretch. And also mix all of the above suggestions, so you're incorporating regular movement. You can even spend some time in your chair. </p>\n\n<p>If the damage you mention is back pain, when you do decide to sit on a chair, you want a neutral pelvic tilt, so make sure you are sitting on the edge of a cushion, or have the front of the chair seat lower than the back. I'm not sure why chairs continue to be designed with horizontal seats, which facilitate pelvic tucking. I also like to support my back with a cushion behind my back.</p>\n\n<p>I've read that even just standing up and sitting down every 30 minutes can do wonders and add years to your life, and it's hard to talk yourself out of just standing up for a second, so think of doing this as an absolute minimum.</p>\n" } ]
2018/05/28
[ "https://fitness.stackexchange.com/questions/37967", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28635/" ]
37,988
<p>I know that for a complete exercise, you need to concentrate on many muscle groups. For example, extreme abs training with no back exercises can cause serious posture problem in the long run.</p> <p>My question is, is it enough to do biceps curls for biceps and push-ups for triceps to completely work the upper arms out? Or should I include extra triceps exercises like triceps extensions?</p> <p>If it helps, I am 171cm/69kg. I use 6 kg dumbbells for 24x3 curls. I only use my body weight for 10x3 push-ups. My long term goal is to become lean and fit. I am not interested in putting large amounts of muscle mass.</p>
[ { "answer_id": 37989, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 3, "selected": true, "text": "<p>1 Elbow extension = 1 Elbow flexion </p>\n\n<p>The exercises must also be selected intelligently, if you do normal standing bicep curls then tricep pushdowns are ok. </p>\n\n<p>but if you do for example preacher curls where the long head of the tricep is semi-flexed from the beginning then you need to do tricep kickbacks. </p>\n\n<p>Or if you do drag curls where the long head of the bicep is extended then you need to do overhead tricep extensions. </p>\n\n<p>Push ups also use the biceps so you are pretty much working your biceps way more than your triceps. </p>\n" }, { "answer_id": 38075, "author": "Michael C.", "author_id": 13772, "author_profile": "https://fitness.stackexchange.com/users/13772", "pm_score": 0, "selected": false, "text": "<p>Since this is not bodybuilding but \"Physical Fitness\" SE; I would like to give my 2cents. </p>\n\n<p>You actually do not need to work your arms directly. During your pull and push exercises (pull-up, row, push-up, overhead push) those two muscles work as needed. The isolation exercises you do \"are not mandatory\" for general fitness, maybe for extra muscle building.</p>\n" } ]
2018/05/30
[ "https://fitness.stackexchange.com/questions/37988", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/24672/" ]
37,991
<p>As you can see it is very hard to find a training program that includes more than just the ''big 3'', 99% of the training programs in existance are copy pasted and are all incredibly minimalistic focused only on raising your bench, squat and deadlift... as if those 3 movements where the only types of strength in existance. </p> <p><a href="https://i.stack.imgur.com/xpUWT.png" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/xpUWT.png" alt="enter image description here"></a></p> <p>It really feels like every program in existence is only focused on getting a big chest, big back and huge legs... but what about the other +600 muscles in the body? What about the other sides of fitness? fitness is not just being strong in 3 specific movements. </p> <p><strong>What I'm searching is not a program that gets me strong in 3 dogmatic movements but something to literally level up my overall fitness.</strong></p> <p>Fitness is a mixture of coordination,flexibility, mobility, speed, endurance, power, general strength, cardiovascular endurance and so on... </p>
[ { "answer_id": 37993, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": true, "text": "<p>Jeff Cavalier over on YouTube focuses on doing exactly that. He has a plethora of free videos that may be found there, and he also has a variety of programs which may be purchased on his website. He’s got a background as a physical therapist and believes in training the body both athletically and functionally. Check him out and see if that’s what you are looking for.</p>\n\n<ul>\n<li><a href=\"https://www.youtube.com/user/JDCav24\" rel=\"nofollow noreferrer\">https://www.youtube.com/user/JDCav24</a></li>\n<li><a href=\"https://athleanx.com\" rel=\"nofollow noreferrer\">https://athleanx.com</a></li>\n</ul>\n" }, { "answer_id": 38012, "author": "BW_FunctionalEnthusiast", "author_id": 28730, "author_profile": "https://fitness.stackexchange.com/users/28730", "pm_score": 0, "selected": false, "text": "<p>In addition to @JustSnilloc's very good suggestion about AthleanX, I would also suggest joining Bar Brothers. These are exclusive bodyweight exercises that focus on compound movements, therefore exercising many of the smaller muscles. To complement this, and built holistic fitness, I would include yoga 2-3 times a week for better balance, synchronisation and mind-muscle connection. Actual, authentic yoga, not rubbish like 'HIIT yoga' or 'power yoga' will nourish your body in a very deep way, and counter the excesses of aerobic exercise.</p>\n" } ]
2018/05/30
[ "https://fitness.stackexchange.com/questions/37991", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/-1/" ]
37,997
<p>Would running a 70s 400m then resting for 5 minutes and running again a 70s 400m,repeating this cycle until total exhaustion comprise an HIIT workout?</p> <p>If not, Would this kind of workout have any beneficial impact on anaerobic fitness and aerobic fitness both? Any lean muscle building?</p> <p>For reference, (A 400m in 70s is like 80% of my total effort,I can do it in 61s if I run a dead sprint)</p> <p>I'm a pretty good sprinter. Rapid acceleration and hard stops are my forte.I play as a winger in soccer games.I'm not bad at endurance but not the best by a long shot.So I asked folks at my schools track team bout increasing endurance.They told me bout continuous training. Tho they say I'd have to cut some gym.I certainly don't want to lose my muscle since its one of the main cause of the rapid acceleration. So doing some research on google on HIIT and continuous training and stuff, I thought of this plan.</p> <p>My objective was to better both my sprint time and endurance. Mid distance endurance. Like 2-3miles?I have no intention of running marathons. And so I cooked up this convoluted plan.I'm sorry for annoying you folks with this convoluted plan.Can you guys suggest some improvements?</p> <p>I was a 400m sprinter for quite a few months at my school until a really bad sprain put me outta commission for a few weeks.I never ran for a few months after that.Exams and stuff.</p> <p>I have been working out again for 31/2 months now. Joined the soccer team just a few weeks ago.</p> <p>I ran 10 sets of 200m before the joining the team.</p> <p>After joining the team,I have been running 3-5 miles continuously daily.But my time isn't good.</p> <p>Someone told me that continuous running like this leads to loss of muscle and anaerobic fitness.Also,I'd like not to fare badly which I think I'd if I keep on training continuously like this.</p> <p>So the thought on HIIT.</p>
[ { "answer_id": 37993, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 2, "selected": true, "text": "<p>Jeff Cavalier over on YouTube focuses on doing exactly that. He has a plethora of free videos that may be found there, and he also has a variety of programs which may be purchased on his website. He’s got a background as a physical therapist and believes in training the body both athletically and functionally. Check him out and see if that’s what you are looking for.</p>\n\n<ul>\n<li><a href=\"https://www.youtube.com/user/JDCav24\" rel=\"nofollow noreferrer\">https://www.youtube.com/user/JDCav24</a></li>\n<li><a href=\"https://athleanx.com\" rel=\"nofollow noreferrer\">https://athleanx.com</a></li>\n</ul>\n" }, { "answer_id": 38012, "author": "BW_FunctionalEnthusiast", "author_id": 28730, "author_profile": "https://fitness.stackexchange.com/users/28730", "pm_score": 0, "selected": false, "text": "<p>In addition to @JustSnilloc's very good suggestion about AthleanX, I would also suggest joining Bar Brothers. These are exclusive bodyweight exercises that focus on compound movements, therefore exercising many of the smaller muscles. To complement this, and built holistic fitness, I would include yoga 2-3 times a week for better balance, synchronisation and mind-muscle connection. Actual, authentic yoga, not rubbish like 'HIIT yoga' or 'power yoga' will nourish your body in a very deep way, and counter the excesses of aerobic exercise.</p>\n" } ]
2018/05/31
[ "https://fitness.stackexchange.com/questions/37997", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28548/" ]
37,999
<p>I have been told by folks that progressive overload is the only way you can induce muscle hypertrophy.</p> <p>Doing more reps only increases endurance rather than hypertrophy.</p> <p>So doing planks for like 5 minutes?What does it do? Muscle hypertrophy or endurance? I can't use my arms after that much time of plank so I guess muscle fatigue is a given but I can't understand how this relates to concept of progressive overload.</p>
[ { "answer_id": 38001, "author": "Matt Sides", "author_id": 27535, "author_profile": "https://fitness.stackexchange.com/users/27535", "pm_score": 2, "selected": false, "text": "<p>I think we should start with what building muscular endurance and/or inducing hypertrophy means. They are not mutually exclusive and are different in their objective.</p>\n<p><strong><a href=\"https://www.livestrong.com/article/392246-what-is-the-definition-of-muscular-endurance/\" rel=\"nofollow noreferrer\">Muscular Endurance</a></strong></p>\n<blockquote>\n<p>Muscular endurance is the ability of a muscle or group of muscles to repeatedly exert force against resistance. Performing multiple repetitions of an exercise is a form of muscular endurance, as is running or swimming. If your muscles have to contract in a similar pattern more than one time you are using muscular endurance.</p>\n<p>Many factors contribute to muscular endurance, including strength, fiber type, training and diet. A larger, stronger muscle can perform the same task under load more times than a weaker muscle. If you can bench press 300 pounds you will be able to perform more repetitions with 100 pounds than if you could only bench 200 pounds. A larger muscle also holds more glycogen, the sugar that you use for energy, so it will be able to sustain a series of contractions -- or perform work -- for a longer period.</p>\n</blockquote>\n<p><strong><a href=\"https://en.wikipedia.org/wiki/Muscle_hypertrophy\" rel=\"nofollow noreferrer\">Muscular Hypertrophy</a></strong></p>\n<blockquote>\n<p>Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells.</p>\n<p>Training variables, in the context of strength training, such as frequency, intensity, and total volume also directly affect the increase of muscle hypertrophy. A gradual increase in all of these training variables will yield the muscular hypertrophy.</p>\n<p>Microtrauma, which is tiny damage to the fibers, may play a significant role in muscle growth. When microtrauma occurs (from weight training or other strenuous activities), the body responds by overcompensating, replacing the damaged tissue and adding more, so that the risk of repeat damage is reduced.</p>\n</blockquote>\n<p>Now in regards specifically to doing planks.</p>\n<p><strong><a href=\"https://en.wikipedia.org/wiki/Plank_(exercise)\" rel=\"nofollow noreferrer\">Planks</a></strong></p>\n<blockquote>\n<p>The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:</p>\n</blockquote>\n<ul>\n<li>Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.</li>\n<li>Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.</li>\n</ul>\n<p>Now for planks, this is a type of static or isometric exercise that is definitely great to do as all of us could use a stronger more stable core. But when talking about overloading I understand your confusion as usually it's in reference to non-isometric exercises.</p>\n<p>If you wanted specifically to use <a href=\"https://en.wikipedia.org/wiki/Progressive_overload\" rel=\"nofollow noreferrer\">progressive overload</a> techniques with planks you could simply gradually increase the volume (add weight to your back), intensity (less rest between sets), frequency (more sets), or time (most obvious one).</p>\n<p>So based on all this it'd stand to reason that planks can build both these factors. I'm not super sure if your goal is to increase your plank endurance but I assume you are more leaning towards the muscle growth.</p>\n<p>There's a lot of going on in this question and you could literally write a Ph.D. thesis on these subjects.</p>\n<p>While planks are great, if you're <a href=\"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186\" rel=\"nofollow noreferrer\">looking to build muscle</a> you'll also want to incorporate some more full range of motion exercises.</p>\n" }, { "answer_id": 38002, "author": "Liftedsafe01", "author_id": 27636, "author_profile": "https://fitness.stackexchange.com/users/27636", "pm_score": 1, "selected": false, "text": "<p>The thing is when you are doing a plank your abs are under constant tension for the time your doing it and when time under tension is more than a minute than it works on the endurance of the ab muscle instead of hypertrophy. So do planks untill you can do them for a minute and then add weigh or switch to a harder variation.</p>\n" }, { "answer_id": 38010, "author": "BW_FunctionalEnthusiast", "author_id": 28730, "author_profile": "https://fitness.stackexchange.com/users/28730", "pm_score": 0, "selected": false, "text": "<p>Planks are not ideal for building bigger ab muscles, which relates to hypertrophy. You do planks to work your core in coordination, and use muscles which are otherwise less used in our sedentary lives. One more understated benefit of doing planks is developing better balance - especially with variations like stretching an arm and opposite leg, shifting to your side etc.</p>\n\n<p>Holding a single plank pose longer than 60-90s is inefficient, as @Liftedsafe01 mentioned. You'd do better with other abdominal exercises. But if you incorporate 2-3 variations for 20-30 seconds each, you could get a plethora of benefits. Gradually maybe increase the time till 90s total.</p>\n" } ]
2018/05/31
[ "https://fitness.stackexchange.com/questions/37999", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28548/" ]
38,003
<p>Whenever I go squatting, my toes lift off the ground while my heel is planted on the ground. Is this considered to be bad? I have heard that lifting the heel off the ground during a squat is bad, but I have never heard lifting of the toes to be bad. plz help.</p>
[ { "answer_id": 38001, "author": "Matt Sides", "author_id": 27535, "author_profile": "https://fitness.stackexchange.com/users/27535", "pm_score": 2, "selected": false, "text": "<p>I think we should start with what building muscular endurance and/or inducing hypertrophy means. They are not mutually exclusive and are different in their objective.</p>\n<p><strong><a href=\"https://www.livestrong.com/article/392246-what-is-the-definition-of-muscular-endurance/\" rel=\"nofollow noreferrer\">Muscular Endurance</a></strong></p>\n<blockquote>\n<p>Muscular endurance is the ability of a muscle or group of muscles to repeatedly exert force against resistance. Performing multiple repetitions of an exercise is a form of muscular endurance, as is running or swimming. If your muscles have to contract in a similar pattern more than one time you are using muscular endurance.</p>\n<p>Many factors contribute to muscular endurance, including strength, fiber type, training and diet. A larger, stronger muscle can perform the same task under load more times than a weaker muscle. If you can bench press 300 pounds you will be able to perform more repetitions with 100 pounds than if you could only bench 200 pounds. A larger muscle also holds more glycogen, the sugar that you use for energy, so it will be able to sustain a series of contractions -- or perform work -- for a longer period.</p>\n</blockquote>\n<p><strong><a href=\"https://en.wikipedia.org/wiki/Muscle_hypertrophy\" rel=\"nofollow noreferrer\">Muscular Hypertrophy</a></strong></p>\n<blockquote>\n<p>Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells.</p>\n<p>Training variables, in the context of strength training, such as frequency, intensity, and total volume also directly affect the increase of muscle hypertrophy. A gradual increase in all of these training variables will yield the muscular hypertrophy.</p>\n<p>Microtrauma, which is tiny damage to the fibers, may play a significant role in muscle growth. When microtrauma occurs (from weight training or other strenuous activities), the body responds by overcompensating, replacing the damaged tissue and adding more, so that the risk of repeat damage is reduced.</p>\n</blockquote>\n<p>Now in regards specifically to doing planks.</p>\n<p><strong><a href=\"https://en.wikipedia.org/wiki/Plank_(exercise)\" rel=\"nofollow noreferrer\">Planks</a></strong></p>\n<blockquote>\n<p>The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:</p>\n</blockquote>\n<ul>\n<li>Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.</li>\n<li>Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.</li>\n</ul>\n<p>Now for planks, this is a type of static or isometric exercise that is definitely great to do as all of us could use a stronger more stable core. But when talking about overloading I understand your confusion as usually it's in reference to non-isometric exercises.</p>\n<p>If you wanted specifically to use <a href=\"https://en.wikipedia.org/wiki/Progressive_overload\" rel=\"nofollow noreferrer\">progressive overload</a> techniques with planks you could simply gradually increase the volume (add weight to your back), intensity (less rest between sets), frequency (more sets), or time (most obvious one).</p>\n<p>So based on all this it'd stand to reason that planks can build both these factors. I'm not super sure if your goal is to increase your plank endurance but I assume you are more leaning towards the muscle growth.</p>\n<p>There's a lot of going on in this question and you could literally write a Ph.D. thesis on these subjects.</p>\n<p>While planks are great, if you're <a href=\"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186\" rel=\"nofollow noreferrer\">looking to build muscle</a> you'll also want to incorporate some more full range of motion exercises.</p>\n" }, { "answer_id": 38002, "author": "Liftedsafe01", "author_id": 27636, "author_profile": "https://fitness.stackexchange.com/users/27636", "pm_score": 1, "selected": false, "text": "<p>The thing is when you are doing a plank your abs are under constant tension for the time your doing it and when time under tension is more than a minute than it works on the endurance of the ab muscle instead of hypertrophy. So do planks untill you can do them for a minute and then add weigh or switch to a harder variation.</p>\n" }, { "answer_id": 38010, "author": "BW_FunctionalEnthusiast", "author_id": 28730, "author_profile": "https://fitness.stackexchange.com/users/28730", "pm_score": 0, "selected": false, "text": "<p>Planks are not ideal for building bigger ab muscles, which relates to hypertrophy. You do planks to work your core in coordination, and use muscles which are otherwise less used in our sedentary lives. One more understated benefit of doing planks is developing better balance - especially with variations like stretching an arm and opposite leg, shifting to your side etc.</p>\n\n<p>Holding a single plank pose longer than 60-90s is inefficient, as @Liftedsafe01 mentioned. You'd do better with other abdominal exercises. But if you incorporate 2-3 variations for 20-30 seconds each, you could get a plethora of benefits. Gradually maybe increase the time till 90s total.</p>\n" } ]
2018/05/31
[ "https://fitness.stackexchange.com/questions/38003", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27636/" ]
38,007
<p>My situation: I've been to the gym before and done some weight exercises so I know the basics. Lately I'm extremely out of shape though (184cm and 61kg, with a really high metabolism). I would like to build as much mass and muscle as possible and I don't care if I gain fat. </p> <p>For three months forward I will have nothing in my life (no school, no work) meaning I can sleep and eat as much as I want, nothing stressing me. </p> <p>Would it be possible for me to pull off going to the gym 6 days a week (alternating push, pull, leg) without it being negative to my gains, given my situation? Or would it be better to go 3 days a week?</p>
[ { "answer_id": 38001, "author": "Matt Sides", "author_id": 27535, "author_profile": "https://fitness.stackexchange.com/users/27535", "pm_score": 2, "selected": false, "text": "<p>I think we should start with what building muscular endurance and/or inducing hypertrophy means. They are not mutually exclusive and are different in their objective.</p>\n<p><strong><a href=\"https://www.livestrong.com/article/392246-what-is-the-definition-of-muscular-endurance/\" rel=\"nofollow noreferrer\">Muscular Endurance</a></strong></p>\n<blockquote>\n<p>Muscular endurance is the ability of a muscle or group of muscles to repeatedly exert force against resistance. Performing multiple repetitions of an exercise is a form of muscular endurance, as is running or swimming. If your muscles have to contract in a similar pattern more than one time you are using muscular endurance.</p>\n<p>Many factors contribute to muscular endurance, including strength, fiber type, training and diet. A larger, stronger muscle can perform the same task under load more times than a weaker muscle. If you can bench press 300 pounds you will be able to perform more repetitions with 100 pounds than if you could only bench 200 pounds. A larger muscle also holds more glycogen, the sugar that you use for energy, so it will be able to sustain a series of contractions -- or perform work -- for a longer period.</p>\n</blockquote>\n<p><strong><a href=\"https://en.wikipedia.org/wiki/Muscle_hypertrophy\" rel=\"nofollow noreferrer\">Muscular Hypertrophy</a></strong></p>\n<blockquote>\n<p>Muscle hypertrophy involves an increase in size of skeletal muscle through a growth in size of its component cells.</p>\n<p>Training variables, in the context of strength training, such as frequency, intensity, and total volume also directly affect the increase of muscle hypertrophy. A gradual increase in all of these training variables will yield the muscular hypertrophy.</p>\n<p>Microtrauma, which is tiny damage to the fibers, may play a significant role in muscle growth. When microtrauma occurs (from weight training or other strenuous activities), the body responds by overcompensating, replacing the damaged tissue and adding more, so that the risk of repeat damage is reduced.</p>\n</blockquote>\n<p>Now in regards specifically to doing planks.</p>\n<p><strong><a href=\"https://en.wikipedia.org/wiki/Plank_(exercise)\" rel=\"nofollow noreferrer\">Planks</a></strong></p>\n<blockquote>\n<p>The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:</p>\n</blockquote>\n<ul>\n<li>Primary muscles: erector spinae, rectus abdominis (abs), and transverse abdominus.</li>\n<li>Secondary muscles (synergists/segmental stabilizers): trapezius (traps), rhomboids, rotator cuff, the anterior, medial, and posterior deltoid muscles (delts), pectorals (pecs), serratus anterior, gluteus maximus (glutes), quadriceps (quads), and gastrocnemius.</li>\n</ul>\n<p>Now for planks, this is a type of static or isometric exercise that is definitely great to do as all of us could use a stronger more stable core. But when talking about overloading I understand your confusion as usually it's in reference to non-isometric exercises.</p>\n<p>If you wanted specifically to use <a href=\"https://en.wikipedia.org/wiki/Progressive_overload\" rel=\"nofollow noreferrer\">progressive overload</a> techniques with planks you could simply gradually increase the volume (add weight to your back), intensity (less rest between sets), frequency (more sets), or time (most obvious one).</p>\n<p>So based on all this it'd stand to reason that planks can build both these factors. I'm not super sure if your goal is to increase your plank endurance but I assume you are more leaning towards the muscle growth.</p>\n<p>There's a lot of going on in this question and you could literally write a Ph.D. thesis on these subjects.</p>\n<p>While planks are great, if you're <a href=\"https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/isometric-exercises/faq-20058186\" rel=\"nofollow noreferrer\">looking to build muscle</a> you'll also want to incorporate some more full range of motion exercises.</p>\n" }, { "answer_id": 38002, "author": "Liftedsafe01", "author_id": 27636, "author_profile": "https://fitness.stackexchange.com/users/27636", "pm_score": 1, "selected": false, "text": "<p>The thing is when you are doing a plank your abs are under constant tension for the time your doing it and when time under tension is more than a minute than it works on the endurance of the ab muscle instead of hypertrophy. So do planks untill you can do them for a minute and then add weigh or switch to a harder variation.</p>\n" }, { "answer_id": 38010, "author": "BW_FunctionalEnthusiast", "author_id": 28730, "author_profile": "https://fitness.stackexchange.com/users/28730", "pm_score": 0, "selected": false, "text": "<p>Planks are not ideal for building bigger ab muscles, which relates to hypertrophy. You do planks to work your core in coordination, and use muscles which are otherwise less used in our sedentary lives. One more understated benefit of doing planks is developing better balance - especially with variations like stretching an arm and opposite leg, shifting to your side etc.</p>\n\n<p>Holding a single plank pose longer than 60-90s is inefficient, as @Liftedsafe01 mentioned. You'd do better with other abdominal exercises. But if you incorporate 2-3 variations for 20-30 seconds each, you could get a plethora of benefits. Gradually maybe increase the time till 90s total.</p>\n" } ]
2018/05/31
[ "https://fitness.stackexchange.com/questions/38007", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28737/" ]
38,019
<p>So this is actually not trolling, serious question. </p> <p>I have also looked at <a href="https://fitness.stackexchange.com/questions/23728/what-can-i-do-for-sore-nipples">what-can-i-do-for-sore-nipples</a> and <a href="https://fitness.stackexchange.com/questions/23608/is-it-harmful-not-to-wear-an-underwear-while-running/23643#23643">is-it-harmful-not-to-wear-an-underwear-while-running</a> as well as a couple of questions that suggest bodyglide etc, I use bodyglide elsewhere, but i don't feel this is the answer in my case.</p> <p>I feel my question is different from the above because I'm male, with a hairy chest- the questions above don't take this into account. .</p> <p>Common solutions are band-aids and bodyglide (as mentioned). To use band-aids I'd have to shave to get them to stick. Shaving would open up another can of worms with rubbing from short hairs on my trisuit, which I'd prefer to avoid.</p> <p>I can't imagine bodyglide working in this case.</p> <p>Are there any solutions besides shaving and using band aids?</p> <p>The following details are more case specific to me, but feel free to take them into account if you like:</p> <ul> <li>I'm doing long distance triathlon </li> <li>The run is where the friction happens</li> <li>I'm not overweight</li> <li>I wear a lycra tri-suit (obviously this is tightly fitted)</li> <li>The rubbing is worst when the suit is wet, I can minimise wetness by not pouring water on my front, but I'm running long distance triathlons in France, some wetness is to be expected</li> </ul>
[ { "answer_id": 38020, "author": "JohnP", "author_id": 3736, "author_profile": "https://fitness.stackexchange.com/users/3736", "pm_score": 3, "selected": false, "text": "<p>There are a couple of solutions that I would consider for this, both of which are fairly easy.</p>\n\n<ul>\n<li>Change - You say you are doing long distance triathlons, I am assuming that you mean longer than an Olympic distance, where transition time is more critical, such as half and full Ironman distance. I would take the extra couple of minutes in the bike/run transition tent and change into a loose fitting shirt.</li>\n<li>Shave - Go ahead and shave. You can shave close enough that you don't have to deal with short hairs rubbing, and/or put a bandaid over the area. It also offers an advantage in that if you are that hairy, a general close shave all over can have heat dissipation benenfits. Besides, you're already shaving your legs (and if not, <a href=\"http://www.stickybottle.com/uncategorized/are-you-more-aero-and-faster-with-shaved-legs-these-wind-tunnel-results-are-staggering/\" rel=\"noreferrer\">see this article</a>. You could be wasting a 4-5 minutes of time) so why not a little more?</li>\n</ul>\n\n<p>If you've already tried bodyglide and similar remedies, I think those two may be your best options left.</p>\n" }, { "answer_id": 38021, "author": "LShaver", "author_id": 21918, "author_profile": "https://fitness.stackexchange.com/users/21918", "pm_score": 3, "selected": false, "text": "<p>Being both hirsute and a runner, I've had the same issue.</p>\n\n<p>The best solution I've found is to apply the adhesive portion of a band-aid directly to the nipple. Take one band-aid, and cut or tear the two adhesive parts off:</p>\n\n<p><a href=\"https://i.stack.imgur.com/CiSmu.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/CiSmu.png\" alt=\"Band-aid\"></a></p>\n\n<p>Then carefully move the hairs off the nipple (getting them a bit damp can help) and apply one on each side.</p>\n\n<p>Plastic bandages seem to work best, and come off without too much trouble in the shower. Removal <em>can</em> be a bit painful, but far better than chafing!</p>\n" }, { "answer_id": 38023, "author": "Criggie", "author_id": 26080, "author_profile": "https://fitness.stackexchange.com/users/26080", "pm_score": 1, "selected": false, "text": "<p>Do you wear a Heart Rate Monitor on a chest strap? These will monitor your heart rate at the torso and log it to a running watch or a bike computer.</p>\n\n<p>Position it just right and it should function exactly like the wound plasters, providing coverage without moving back and forth causing friction.</p>\n\n<p><a href=\"https://i.stack.imgur.com/W1n1n.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/W1n1n.jpg\" alt=\"Example HRM on chest strap.\"></a> </p>\n" } ]
2018/06/01
[ "https://fitness.stackexchange.com/questions/38019", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/23747/" ]
38,037
<p>I have hyperlordosis from being seated for much of the day. I understand that I need to stretch my hip flexors and lower back and strengthen my abdominals and hamstrings/glutes to help reduce the anterior tilt of my pelvis.</p> <p>I am unsure if hip extension exercises such as good mornings etc... work the lower back more than the hamstrings and therefore may be counterproductive?</p> <p>I know that the hamstrings cross the hip joint and the knee and are also involved in knee flexion. Does this mean that knee flexion exercises will strengthen the whole hamstring and lessen the need for hip extension exercises?</p>
[ { "answer_id": 38045, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<blockquote>\n <p>Strength is neural but having muscle/size helps. If you're relatively heavy (the heavier you are the more weight you're working with which will definitely carryover - <a href=\"https://fitness.stackexchange.com/questions/38015/bench-press-dips-push-ups\">Mobcity zkore</a></p>\n</blockquote>\n\n<p>Apparently yes, to a certain extent hamstring curls will carryover to hip extension.</p>\n" }, { "answer_id": 38050, "author": "max", "author_id": 27663, "author_profile": "https://fitness.stackexchange.com/users/27663", "pm_score": 3, "selected": true, "text": "<p>From <a href=\"https://www.strengthandconditioningresearch.com/muscles/hamstrings/\" rel=\"nofollow noreferrer\">https://www.strengthandconditioningresearch.com/muscles/hamstrings/</a></p>\n\n<blockquote>\n <p>The hamstrings are a group of four muscles on the back of the thigh.\n Three of them are two-joint muscles (performing both knee flexion and\n hip extension) while the fourth performs only knee flexion. As a\n group, the hamstrings can therefore be trained by exercises that\n involve either hip extension or knee flexion.</p>\n</blockquote>\n\n<p>Leg curls can add to size to the three two-joint hamstring muscles, so <strong>should</strong> help somewhat in hip extension. I would still focus mainly on hip extension exercises, since there seems to be conflicting opinion about how useful leg curls are for hip extension.</p>\n\n<p>Mark Rippetoe says no: <a href=\"https://startingstrength.com/resources/forum/archive/index.php/t-42663.html\" rel=\"nofollow noreferrer\">https://startingstrength.com/resources/forum/archive/index.php/t-42663.html</a></p>\n\n<p>Bret Contreras says yes: <a href=\"http://bretcontreras.com/hamstrings-really-fast-twitch/\" rel=\"nofollow noreferrer\">http://bretcontreras.com/hamstrings-really-fast-twitch/</a></p>\n\n<p>I would suggest focusing on glute exercises that minimally load the spine (barbell hip thrust) and anti-extension ab exercises (ab wheel, RKC plank) and working on thoracic extension.</p>\n" }, { "answer_id": 38056, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": 1, "selected": false, "text": "<p>I would adapt the lens you're viewing this through.</p>\n\n<p>Going muscle by muscle, while it has merit, is much harder than viewing the movement you're trying to correct. You're already seeing that with your valid Good Morning question.</p>\n\n<p>Extending your example, say Good Mornings do work the hamstrings more than the lower back. They might be worthwhile for you then, no? However, what if you're doing your Good Mornings with too much lower back arching?</p>\n\n<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<a href=\"https://i.stack.imgur.com/4x8yG.jpg\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/4x8yG.jpg\" alt=\"too much lower back extension hip hinge good morning\"></a></p>\n\n<p>The above is how a client of mine was hip hinging before he met me. (It's fairly common due to many over worrying about not letting their lower back round / flex.) It doesn't matter if that hinge worked is hamstrings more than his lower back. When you're engaging in a habit, you sure aren't going to get less likely to do that habit! In order to help his excessive lordosis we merely stopped hip hinging that way.</p>\n\n<p>Another example. Leg Raises strengthen the abdominals, right?</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=xVkxSTlONGA\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=xVkxSTlONGA</a></p>\n\n<p>However, Leg Raises also work the hip flexors. Oh, and what if you're doing your Leg Raises while allowing lordosis to occur? Like this?</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=ztZtIHW4NhI\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=ztZtIHW4NhI</a></p>\n\n<p>You're going to run into these questions a lot. You mention stretching the hip flexors, but if you stretch them with a big lower back arch, that is again reinforcing the movement you're trying to avoid:</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=N-wECCoeIDI\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=N-wECCoeIDI</a></p>\n\n<p>Instead, you'd want to think about \"How can I not move my lower back into too much extension?\" Then apply that to whatever movements you're doing, possibly in conjunction with the muscle approach. For instance, here are a couple ways to stretch the hip flexors while being more mindful of not moving the lower back-</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=R0Gz1Y6327A\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=R0Gz1Y6327A</a></p>\n\n<p><a href=\"https://www.youtube.com/watch?v=XL0OkE7SIFM\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=XL0OkE7SIFM</a></p>\n\n<p><a href=\"https://b-reddy.org/the-best-damn-it-band-stretch-ever/\" rel=\"nofollow noreferrer\">Credit</a> and <a href=\"https://b-reddy.org/8-weeks-towards-correcting-your-anterior-pelvic-tilt/\" rel=\"nofollow noreferrer\">credit</a> (&lt;- this link is a full guide towards getting out of APT).</p>\n\n<p>If you feel you have too much lower back arch during the day, then merely pull your stomach in a little bit. You typically don't need months of strengthening and stretching to accomplish this. It's not like the pull of your lower back is so much stronger than your abdominals, that you aren't capable of generating some posterior tilt until you spend a couple months strengthening the abdominals.</p>\n\n<p>An under appreciated movement is overhead lifting. Do you arch your back when you overhead press?</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=p9Nxu02Kcns\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=p9Nxu02Kcns</a></p>\n\n<p>You'd want to correct that too. (<a href=\"https://b-reddy.org/3-common-tight-muscles/\" rel=\"nofollow noreferrer\">More details why this can happen with overhead lifting</a>.)</p>\n\n<p>Bench pressing and it's common to have a big lower back arch. There's another time you might want to flatten the lower back (though this can lessen how much weight you can lift).</p>\n\n<p>Pull-ups and you don't want this going on,</p>\n\n<p><a href=\"https://i.stack.imgur.com/69Dhk.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/69Dhk.png\" alt=\"pull ups too much lower back extension 1\"></a>\n<a href=\"https://i.stack.imgur.com/vnMVe.png\" rel=\"nofollow noreferrer\"><img src=\"https://i.stack.imgur.com/vnMVe.png\" alt=\"chin-ups too much lower back extension\"></a></p>\n\n<p>(<a href=\"https://b-reddy.org/making-pull-ups-and-burpees-more-shoulder-and-lower-back-friendly/\" rel=\"nofollow noreferrer\">Tips on how to correct chin-ups</a>.)</p>\n\n<p>Again, examining the muscles has merit. I gave some links with more details showing how that lens can be beneficial, but unless you have a solid anatomy background, I find my clients have a very hard time grasping all the nuances of that approach. I'm happy to educate them some, but much like getting your car fixed, I don't expect to be able to solidly learn how a car works just because I stop by the mechanic a couple times. It is much, much easier when I tell them, \"Hey, just stop arching your back, during everything.\" The muscles usually take care of themselves (though, again, I still will implement some dedicated work in that way).</p>\n\n<p>Plus, stretching and strengthening is no guarantee of anything. After all, if you sit for 12 hours a day, but you do a few exercises a few times per week, that might not be enough volume to offset all the hours of sitting. Yet changing how your lower back moves is guaranteed to...change how your lower back moves.</p>\n" } ]
2018/06/04
[ "https://fitness.stackexchange.com/questions/38037", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28731/" ]
38,040
<p>I am looking for a simple resistance training program that will offset the adverse effects of sitting on my muscles and posture. Taking a look at this figure:<a href="https://i.stack.imgur.com/5E3uO.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/5E3uO.jpg" alt="enter image description here"></a></p> <p>I see that I must strengthen the glutes and the upper back muscles. Since what I need is enduring strength rather than max strength I must exercise these muscles with low load for many reps. To make things simpler I want a program that takes approximately 15 minutes and consists of as few exercises as possible (preferably 3 or less). Also the exercises should ideally easily be done at home without large equipment. I already train with heavy barbells twice a week so I was planning on doing these exercises all the other days. In addition I train interval running once a week and go for walks so my heart is fine. Its just some of my muscles that are weak and some that are tight.</p> <p><strong>Which exercises should I do?</strong></p> <p>I have very thight hips and this is a problem when I squat so lately I have been doing monster walks and sideways walks with resistance bands as a warmup to my weight training and this is something I enjoy as I feel that it really opens up the hips. I also tried the banded bodyweight squat to reverse lunge and I liked that exercise since it reinforces the squat pattern and seems very effective for the glutes (I could really feel the "burn").</p> <p>Also before starting heavy barbell training I did some training with kettlebell two hand swings. I dismissed it as not as effective way to gain strength as barbell training but now I am thinking that doing lighter kettlebell swings almost every day may be a good thing for the posterior chain. Having one kettlebell at home is fairly practical, it does not take a lot of space. </p> <p>Even if weak ab muscles are not shown in the figure above I think this is a problem. When standing we must have some pressure in our abdomen. When sitting none. So I think the plank should be one of the exercises. I already know that I am terrible at it so it sounds like something I need.</p> <p>Regarding the upper back mucles it is somewhat more difficult to find a practical exercise for this. Kettlebell or dumbell bent ower row is one option but that takes twice as long since each arm has to be trained separately. I am fortune enough to be member at a gym that is located 100 m from my apartement so I am considering using one of their rowing machines for this. I have read that rowing trains 83% of the muscles in the body. Not sure if this means that just rowing 15 mins a day on its own might be good enough exercise to offset the adverse effects of sitting? This would certainly fit the simple program criteria. </p> <p>Edit: After having researched a bit it seems both kettlebell swing and rowing machine are great exercises but they have one problem; they both tend to tire the lower back. Because of this it is difficult to do them everyday.<br> Body weight squats and the plank on the other hand seem to be something that can be done every day.</p>
[ { "answer_id": 38041, "author": "Roman", "author_id": 10014, "author_profile": "https://fitness.stackexchange.com/users/10014", "pm_score": 3, "selected": true, "text": "<p>I don't think there is any respected scientific evidence that will tell you the minimum set of resistance to reverse the effects of sitting, specially in a time restriction of 15 min and 3 or less movements. \nIf you are sitting for 8 hours a day or more (I do), nothing you can do in 15 min will reverse the negative effects of sitting. So that is out of the window.</p>\n\n<p>Also, you don't have to just deal with muscular/posture issues due to sitting - you also need to deal with cardiovascular issues. </p>\n\n<p>What you can do is offset those negative effects at least partially. </p>\n\n<p>You said you are training twice a week with barbells and have access to gym within 100 m. So that helps, even if not done daily. \nThere are several ways you can go about it:</p>\n\n<ul>\n<li>Instead of finding some movements to do for 15 min every day - why don't you workout more. Have 2 more \"normal\" gym sessions for 50 min instead of 7 sessions for 15min. That's 4 workout sessions with barbells a week in total (including the 2 you already have)! If you actually do good compound movements, this will give your body a much better benefit than some glute bridges or ab exercises for 15 min a day </li>\n<li>Another approach is to move more and sit less. What you really trying to combat is an inactivity due to work environment. Maybe you can invest in a standing desk? Maybe you can go for a walk at lunch? </li>\n<li>Do something you like doing! Your approach in the question is very methodical. \"Biggest bang for the buck in shortest time\", so to speak. Nothing wrong with that, by the way. Another approach would be something like this: instead of doing some prescribed movement for 15 min every day because you <strong>have to</strong>, how about you find something physical to do because you <strong>want to</strong>. Do you like biking? - go for a ride. Running? - go for a run. Squash? - play a game of two! Yoga? - do that!. That way you will be spending time doing something you want to do, instead of something that you have to do. And, who knows, maybe you will spend more time doing it because it is more meaningful and fun. </li>\n<li>If we really have to honour the constrains of the question, namely \"15 min; &lt;= 3 movements; every day\", I would do some variation of big compound movements. The more muscle you recruit - the better. Full body HIIT movements ( there are a lot of workouts online) would probably be a good option as they squeeze more volume in shorter amount of time. \n\n<ul>\n<li>Do Squats (normal/jumping/pistol/Cossack/etc.) </li>\n<li>Do Burpees </li>\n<li>Do Yoga ( plenty of 15 min yoga workouts)</li>\n<li>Do Rowing/Assault Bike. </li>\n</ul></li>\n</ul>\n" }, { "answer_id": 38055, "author": "Andy", "author_id": 27402, "author_profile": "https://fitness.stackexchange.com/users/27402", "pm_score": 0, "selected": false, "text": "<p>After having done some more research and consulted with a personal trainer I have arrived at the following conclusion:</p>\n\n<p>Everybody that sits a lot and are not that young or active any longer should do the following exercises (except for days where you train the same muscles in another way):</p>\n\n<p><strong>Bodyweight Squat</strong> </p>\n\n<p>Strengthens glutes.</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=k3joOwL4cvg\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=k3joOwL4cvg</a></p>\n\n<p>Use a wide stance since this emphasizes the glutes instead of the quads.\nPause a bit in the bottom position, this will stretch your thight hips.</p>\n\n<p><strong>Standing Horizontal Band Row</strong></p>\n\n<p>Strengthens upper back.</p>\n\n<p><a href=\"https://www.youtube.com/watch?v=WXdVUwAAu2Q\" rel=\"nofollow noreferrer\">https://www.youtube.com/watch?v=WXdVUwAAu2Q</a></p>\n\n<p>Squeeze your shoulder blades together.</p>\n\n<p><strong>The Plank</strong></p>\n\n<p>Sitting causes anterior pelvic tilt and weak abs.\nThe key point when doing this is a straight back.\nTo achieve this you have to rotate your pelvis out of the anterior pelvic tilt. That is flatten your lower back. Likewise you have to flatten your upper back out of the hunching position.\nDoing this exercise correctly with a straight back is much heavier than doing it with a hunched back and anterior pelvic tilt. You can use this as a cue; search for the most intense position. </p>\n" } ]
2018/06/04
[ "https://fitness.stackexchange.com/questions/38040", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27402/" ]
38,048
<p>so I have this problem - I haven't been exercising chest for 1.5 year now because I think it's way too big and bulky compared to the rest of my body ( read legs )</p> <p>I've been doing legs(squats,deadlifts,stiff-legs, leg-press,extensions,curls), back(deadlifts/rows of all kinds) and core(plank/different exercises from boxing) for about 1.5 years now while neglecting chest completely.</p> <p>As I started to get up in numbers for my weightclass (72kg, 178cm tall btw) in squats / deadlifts, a guy came up to me and told me to join the "powerlifting specific team practice".. so I did because it's what I've been working for anyway but I didn't have the balls to show up. </p> <p>Anyway, to the point: I beat the "club record" in bench on my first attempt, and I'm way WAY behind the record in deadlift/squats eventhough that's the only things I've really been focusing on in life for the past 1.5 years.</p> <p>I did a lot of benching when I was 17 and kind of neglected the other lifts, am I gonna be cursed forever because of this? or is it just generally easier to gain strength and mass on chest for everyone?</p> <p>I'm having real trouble gaining mass on legs, they're only 58cm and stuck, my torso is 119cm and I swear to god I'll get bigger in 2 days if i do 50 pushups..? </p> <p>please help</p> <p>//mr boob(serious)</p>
[ { "answer_id": 38049, "author": "J.Doe", "author_id": 28769, "author_profile": "https://fitness.stackexchange.com/users/28769", "pm_score": 1, "selected": true, "text": "<p><strong>Short answer: No</strong> </p>\n\n<p><strong>Long answer</strong></p>\n\n<p>Muscle memory is a thing and so is nuclei overload, muscular cells can have many nuclei. \nYou gain more nuclei in specific muscles by overdoing specific motions and continuous strength training. </p>\n\n<p>Your chest is growing faster than the rest of your body because it has more nuclei than other muscle groups. Even if you don't train your chest for 50 years and then come back and do a bunch of bench pressing your chest will explode again to it's past size. </p>\n\n<p>You can apply the same overload principle to the rest of your body and make it catch up. </p>\n\n<p>Some people tend to always blame genetics but in reality is all about muscle memory and the nuclei in your muscles. \nYour body always remembers what you did in your past. </p>\n" }, { "answer_id": 38066, "author": "ford prefect", "author_id": 7113, "author_profile": "https://fitness.stackexchange.com/users/7113", "pm_score": 1, "selected": false, "text": "<p>The answer is yes and no but mostly no. For a while you will have a significant imbalance between your upper body and lower body because in your younger days you concentrated on one group. Now that you are working out legs as well they will start to catch up. What is likely to happen is that for a while as you lift you will see gains in both arms and legs but legs will probably have a greater rate of improvement in your lower body because they are underdeveloped. Your improvements in bench press will come more slowly. So at some point if you keep working long enough they will start to even out. </p>\n\n<p>That being said some people have genetically stronger upper bodies than lower bodies (probably not what's going on in your case)</p>\n\n<p>In general a balanced upper and lower body workout plan is a good way to go in that you will be able to alternate muscle groups and work out more often. </p>\n\n<p>In general it is good even in specialized sports to train the whole body. Even high end runners have some upper body development in order to improve running form and and better process oxygen. If you check out velodrome cyclists they still tend to have pretty beefy upper bodies. </p>\n\n<p>This isn't a curse is the short version. </p>\n" } ]
2018/06/05
[ "https://fitness.stackexchange.com/questions/38048", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28767/" ]
38,069
<p>Concerning musculation, and as I see some fat on my hips and on chest, should I eat more calories, or my muscles can get calories from my current fat (which can be calories if I am not wrong) ? Is fat can be seen as a calories stock ?</p>
[ { "answer_id": 38071, "author": "Michael C.", "author_id": 13772, "author_profile": "https://fitness.stackexchange.com/users/13772", "pm_score": 1, "selected": false, "text": "<p>Yes, fat is actually that. When you eat more than you consume, the excess is stored as fat. There are different opinions that can be used as an answer to your question. I would recommend to start exercising and eating healthy. If you are fat, that means you are over-eating. So, start eating less and try to eat more healthy while exercising.</p>\n\n<p>Burning (losing) fat usually does not happen fast, so this is not a sprint; it is a marathon. </p>\n" }, { "answer_id": 38078, "author": "Christine Urban", "author_id": 28461, "author_profile": "https://fitness.stackexchange.com/users/28461", "pm_score": 2, "selected": false, "text": "<p>There are 3 different options here. Depending on your main goal, how fat you are, and if you are a beginner/out of the gym for a while, you can either:</p>\n<ol>\n<li>Bulk (gain muscle with an <em>appropriate</em> caloric surplus)</li>\n<li>Cut (lose fat with an <em>appropriate</em> caloric deficit)</li>\n<li>Recomp (may only be possible if you are a noob or getting back into the gym)</li>\n</ol>\n<h2>Bulk</h2>\n<p>Goal is gaining muscle while gaining as little fat as possible. Lift heavy. There is limit to the amount of calories the human body can actually put towards the process of muscle growth. Consuming more calories than that amount doesn’t lead to more muscle growth or faster muscle growth. Any additional calories will get stored as fat, so you still need to be conscious of your caloric intake. Here's a great article about bulking (and also cutting) the right way:</p>\n<p><a href=\"https://www.aworkoutroutine.com/bulk-and-cut/\" rel=\"nofollow noreferrer\">Bulking &amp; Cutting: How To Bulk Up And Cut For More Muscle, Less Fat</a></p>\n<h2>Cut</h2>\n<p>Goal is losing fat while maintaining your strength. Still lift heavy. You should definitely NOT just cut a bunch of calories and/or add in a ton of cardio, because although that may help you lose <strong>weight</strong>, the weight is going to be a combo of the fat and the muscle you want to keep. This needs to be strategic too to lose <strong>fat</strong> and not muscle. The same article as above about bulking and cutting the right way:</p>\n<p><a href=\"https://www.aworkoutroutine.com/bulk-and-cut/\" rel=\"nofollow noreferrer\">Bulking &amp; Cutting: How To Bulk Up And Cut For More Muscle, Less Fat</a></p>\n<h2>Recomp</h2>\n<p>Goal is gaining muscle and losing fat at the same time. <strong>May or may not be possible.</strong> Noob gains are definitely a thing so you could very well be in a caloric deficit and build muscle. YMMV. Here you will (surprise) also lift heavy! Here's two articles I like that talk about recomping:</p>\n<p><a href=\"https://www.aworkoutroutine.com/how-to-build-muscle-and-lose-fat/\" rel=\"nofollow noreferrer\">How To Build Muscle And Lose Fat At The Same Time: Can It Be Done?</a></p>\n<p><a href=\"https://www.muscleforlife.com/build-muscle-lose-fat/\" rel=\"nofollow noreferrer\">How to Build Muscle and Lose Fat...at the Same Time</a></p>\n" } ]
2018/06/08
[ "https://fitness.stackexchange.com/questions/38069", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27966/" ]
38,084
<p><a href="https://i.stack.imgur.com/zOsVm.jpg" rel="nofollow noreferrer"><img src="https://i.stack.imgur.com/zOsVm.jpg" alt="Make it to be more and strong-defined as this on"></a></p> <p>I want to do my low pec like this on screen.I am doing push ups (elevated).What are the possible workouts i can do at home to obtain like this?If i need to add i can.I am eating right.I need only home workouts to obtain this definision on lower "area" of my pecs.</p>
[ { "answer_id": 38087, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 3, "selected": true, "text": "<p>Despite popular belief the chest actually grows evenly. To grow a chest that size and gain definition it is important you have more variation in your exercises or more weight. Just off body weight alone any of the 3 basic push-ups will not be enough to put on size on your chest.</p>\n\n<p>Personally, I believe you should try looking into Calisthenics and doing different things to push yourself and work your chest. As well as this I recommend wearing a backpack filled with books or something heavy when you perform these exercises to provide more resistance.</p>\n" }, { "answer_id": 38088, "author": "Roman", "author_id": 10014, "author_profile": "https://fitness.stackexchange.com/users/10014", "pm_score": 1, "selected": false, "text": "<p>Yeah, there are no shortcut for that peck. \nSure, bodybuilders will show you movements that help define that particular part of chest, but even if those exercises work - they are performed by people who already able to bench their body weight for 5-10 reps. Can you do that? </p>\n\n<p>Also, it could be dangerous to <strong>just</strong> do a lot of push ups. You could dis-balance your upper body. Surprisingly, it is very common to have shoulder issues because of \"over trained\" chest in comparison to back. </p>\n\n<p>If you have to stick with home workouts, I'd do at least pull ups, push ups, squats, with approximate ratio of 1-2-3. E.g.: </p>\n\n<p>For each pull up, you do 2 push ups, and 3 squats. This will give you more balance. </p>\n" }, { "answer_id": 38332, "author": "user29057", "author_id": 29057, "author_profile": "https://fitness.stackexchange.com/users/29057", "pm_score": -1, "selected": false, "text": "<p>If you are looking to target the lower chest with home workouts, then there are 2 things that I highly recommend. </p>\n\n<ol>\n<li>Start doing dips. Because you are pushing downward as opposed to in front of your body (like with push-ups), the lower chest is activated more. Bodybuilders use decline bench press and dips as a way of targeting the lower chest because they both have this downward pushing motion.</li>\n<li>If you want to take this one step further then I recommend doing gymnastic ring dips. Doing dips with rings instead of on fixed bars makes your chest work extra hard because not only does it have to push, it has to stabilize the rings too.</li>\n</ol>\n\n<p>It's easy to get a gymnastic ring set up at home, all you need is rings and a pull-up bar to hang them from. If you want to check out the specific pull up bar and rings I recommend for home workouts, you can check out this article I have written on my website: </p>\n" } ]
2018/06/10
[ "https://fitness.stackexchange.com/questions/38084", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28774/" ]
38,085
<p>After I sprint (usually 100m) for about an hour with breaks, I tend to feel tightness in my mid-to-lower back around the spinal cord. I am wondering if this is a symptom of a weakness (if so, how do I go about self-diagnosing?) and how I can strengthen that area in particular with regard to sprinting?</p> <p>I'm in good health otherwise, fairly strong and not overweight.</p>
[ { "answer_id": 38089, "author": "LShaver", "author_id": 21918, "author_profile": "https://fitness.stackexchange.com/users/21918", "pm_score": 1, "selected": false, "text": "<p>Though I'm not a sprinter, on long runs around an hour (especially on flat, straight roads) I often find that my low back is also tight. Assuming you are doing your sprints on a track or other flat, even surface, the cause may be the same.</p>\n\n<p>Similar to how your back or legs may ache after sitting in the same position in a car/bus/plane for a long time, while running on a flat surface your back is being held in a fairly constant position -- with the added stress that many of the muscles may be contracted.</p>\n\n<p>To alleviate this, I find it helpful to pause every 15 to 20 minutes (or when waiting to cross the road) and do two simple exercises:</p>\n\n<ul>\n<li>Squat down all the way to the ground so that my knees and hips go through a full range of motion</li>\n<li>Standing up straight, bend forward at the waist as far as I can, adding a slight knee bend as necessary for my low back to go through a full range of motion</li>\n</ul>\n\n<p>I'll do each of these, slowly, once or twice. I find that this releases some tension and keeps me from feeling so sore at the end of the run.</p>\n" }, { "answer_id": 39347, "author": "NorthBridge", "author_id": 30100, "author_profile": "https://fitness.stackexchange.com/users/30100", "pm_score": 0, "selected": false, "text": "<p>I am not a physical therapist by training. However, I do know that musculo-skeletal issues (pain) like this is becoming more and more a problem. I believe that your back issue is from an imbalance in your muscles. Look at the problem area:</p>\n\n<ul>\n<li>The pain in on the posterior side of the body</li>\n<li>The surrounding muscle group is the back extensor group.</li>\n<li>In this case the flexor group is the hip abductors and adductors</li>\n</ul>\n\n<p>In a movement such as a sprint the hip flexors are used in the pushing motion off of the ground. And the extensors are the agonist. </p>\n\n<p>If you want your back to feel better you need more neuromuscular connections in the hips. Do stretches like a low squat while pushing out on your thighs with your elbows. This will help you to be able to engage and disengage in an effective manner,the extensor group. In other words you need to strengthen your hips to pull the weaker extensors into an even balance. </p>\n" }, { "answer_id": 39374, "author": "ocr_superman", "author_id": 24442, "author_profile": "https://fitness.stackexchange.com/users/24442", "pm_score": 0, "selected": false, "text": "<p>How tight/lose are your hammies and hips? If you ordinarily spend a lot of time sitting down, your hip flexors become exceptionally tight... unfortunately, running doesn't loosen them up. If your hammies and hips are tight, look into doing yoga.</p>\n" } ]
2018/06/11
[ "https://fitness.stackexchange.com/questions/38085", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28798/" ]
38,093
<p>I long struggled with improving how much weight I lifted for lats, chest and shoulder exercises. Things were much better with legs, calves, upper back and core. </p> <p>I long suspected that my body responded better to aerobic exercises than anaerobic, even when it comes to strength. However, I now strongly suspect that rowing machines, running and jump ropes provided those muscle groups with conditioning that other muscle groups simply did not get; My bench improved once I started doing pushups on my off-days.</p> <p>My question is, can my suspicion be justified? How important is conditioning for weightlifters?</p>
[ { "answer_id": 38094, "author": "Roman", "author_id": 10014, "author_profile": "https://fitness.stackexchange.com/users/10014", "pm_score": -1, "selected": false, "text": "<p>Let's start from the question and work our way into your suspicions. </p>\n\n<h2>How Important Is Conditioning For Weightlifters?</h2>\n\n<p>By weightlifter, I presume, you mean a person who works with weights for the purpose of increasing strength. </p>\n\n<p><strong>That's it!</strong> \nIf you only care about that - conditioning, namely cardio, is not really important and doesn't affect your strength gains. </p>\n\n<p><a href=\"https://aasgaardco.com/store/books/starting-strength-basic-barbell-training-413\" rel=\"nofollow noreferrer\">Starting Strength</a> book talks about it and is a generally good reference for building strength for beginners (and unless you actually do strength competitions - you are a beginner).</p>\n\n<p>Now, there are a lot of unknowns here. We don't know your program, your rep range, your schedule, your working weights, etc. It could be that you are doing some movement incorrectly, or working in the rep range that doesn't benefit strength gains in some particular areas. You also mentioned that you have problems lifting more weight with lats, but ok with \"upper back\". It's a bit confusing because, generally speaking, lets are a part of your upper back. </p>\n\n<p>Nevertheless, I suspect that you care not only about strength gains, but for other things as well, like hypertrophy, health, mobility, general fitness, etc. \nCardio may be useful in several of those areas of fitness and well being. But that's another question :)</p>\n\n<p>In order to fix any plateau that you may have in strength training, I strongly suggest the book in the link. It is very detailed and thorough with basic barbell movements and programming. </p>\n\n<p>Best of luck! </p>\n" }, { "answer_id": 38097, "author": "DeeV", "author_id": 21868, "author_profile": "https://fitness.stackexchange.com/users/21868", "pm_score": 2, "selected": false, "text": "<p>Aerobic conditioning is important for strength training and overall fitness. Though depending on current fitness level, excess conditioning may not be necessary or at worse detrimental. </p>\n\n<p>I've answered something similar to this in the question <a href=\"https://fitness.stackexchange.com/questions/34346/can-you-effectively-put-on-mass-while-being-highly-active-fit/34350#34350\">Can you effectively put on mass while being highly active/fit?</a>.</p>\n\n<p>Basically, there have been studies that show that increasing cardio conditioning can improve recovery in between lifting sessions. Improved recovery means you can lift heavier each training session which means faster gains. </p>\n\n<p>Additionally, improved conditioning also improves performance per training session. This will allow you to perform at a higher capacity. This is also important as weightlifting can be <strong>exhausting</strong>. An added benefit is you'll also get injured less (Ever try to push through a set because it scheduled, but you were really tired? Bad things can happen). </p>\n\n<p>A person just starting out can probably get away with skipping conditioning. They get enough of it in the normal training session, and their conditioning will improve along with strength. As time goes on, the conditioning that you get during training is not enough, so you will need to supplement it with more. The catch is, you need to make sure that the additional conditioning is not so intense that it takes away from the lifting. It's a balancing act.</p>\n" } ]
2018/06/12
[ "https://fitness.stackexchange.com/questions/38093", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/18105/" ]
38,108
<p>I work a third shift job and I'm a day time dad. Due to this my sleep is sporadic at best. Most days it consists of two, two-ish hour power naps when my daughter sleeps. Saturday, Sunday and Monday are typically 'free-time' days which I usually use to play catch-up on sleep or errands. </p> <p>My job keeps me relatively fit as I walk around 5-8 miles per day and consistently lift heavy objects all day, but I want to put on some muscle weight by hitting a gym for the 3 days of the week that are available to me.</p> <p>I'm worried a gym membership would be a waste of money if I cant fully utilize it with my current schedule.</p>
[ { "answer_id": 38109, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 3, "selected": false, "text": "<p>In my honest opinion you're already doing a lot of strenuous work which can cause fatigue as it is. Being a Dad obviously can't be easy work either, people generally recommend 8+ hours of sleep a day to enable recovery for your muscles to grow and since you're already doing a lot of exercise and lacking the sleep I would probably say it would not be feasible for you to go to the gym but it also depends on the person. Some people need less time to recover.</p>\n\n<p>However the gym is heavily diet dependant, so if you don't have the time to create a diet plan and follow it you may also be wasting your time depending on the results you're looking to get.</p>\n\n<p>At the end of the day it's completely your choice but I hope this helps</p>\n" }, { "answer_id": 38114, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 2, "selected": false, "text": "<p>As @CuriousIndeed mentioned, bodyweight exercises might be what you're looking for. Sleep is extremely important and I would recommend you get those power naps in. Spend those free time periods napping. Make sure your diet is on point and start incorporating those body weight routines <em>while</em> taking care of your daughter. She's lying in the crib, pop out a couple sets of push ups or burpees. Get a pull up bar on the door and do a couple of those. Crunches, hand stand raises, pistol squats, supermans etc. </p>\n\n<p>All of these things you can do while looking after your daughter along with keeping a good diet. It's a perspective thing with your current active job and an infant to take care of, you have to make sacrifices but that doesn't mean you have to give up building muscle entirely.</p>\n" }, { "answer_id": 38120, "author": "aaaaa says reinstate Monica", "author_id": 27447, "author_profile": "https://fitness.stackexchange.com/users/27447", "pm_score": 2, "selected": false, "text": "<p>I would try to rephrase your question as:</p>\n\n<blockquote>\n <p>I have bad sleeping schedule, however I'd like to add some muscle mass, but feel like gym membership will be wasted money.</p>\n</blockquote>\n\n<p>There is no way for us to know how your body will respond to training, you can only find out by trying. The fact that you \"walk around 5-8 miles per day and consistently lift heavy objects\" means nothing, as you have adapted to that stress. Your body will not change, if you keep doing same things.</p>\n\n<p>It is also hard to judge how much sleep is enough. <a href=\"http://barbellmedicine.com/\" rel=\"nofollow noreferrer\">These medical doctors</a> were productively training during med school and medical training. So it is possible to do weightlifting and have bad sleep schedule.</p>\n\n<p>You need more stress to add muscle. That can be done via body-weight training, however heavy, compound exercises with barbells will be more efficient (results per time spent). It is hard to do that outside of commercial gyms. You might have luck finding some friends with home gym, you'll have to ask around.</p>\n\n<p>I would suggest you think about training as getting biggest bang for the buck. And \"buck\" in that case is your time rather than money. Try getting a 3-month gym membership, pick some simple novice program (Starting Strength or even 5x5) and try sticking to it. Remember to eat above maintenance calories with 1g of protein/lbs of weight, track your weight and waist (if you want to lose/gain weight), see if that's for you.</p>\n" } ]
2018/06/14
[ "https://fitness.stackexchange.com/questions/38108", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28828/" ]
38,117
<p>I'm a 27 years old man, I'm 1.76m tall, I weigh 66 kilos and I have 6.6% body fat.</p> <p>My current goal is to improve my posture and my muscular mass. I think I have a pretty good heart health (I have a resting heart rate of 50-56 bpm, and >I usually hit 140-150 bpm at elliptic bike/fixed rower and 160 bpm at SkiErg).</p> <p>I currently do two cardio workouts of 20 minutes per week.</p> <p>My thought is the following: since cardio and muscle growth "consum" fat, regarding my low body fat, does cardio slow down my muscle growth? If so, should I stop doing cardio workouts?</p>
[ { "answer_id": 38118, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 4, "selected": true, "text": "<p>Cardio doesn’t consume fat, muscle, bone, or otherwise. Cardio, like any activity consumes calories and depending on the type it may even help to sustain or potentially even build muscle.</p>\n\n<p>The only thing that will make body weight lower or higher (this means both muscle and fat) is your nutrition. Your activities simply determine the shape your body adapts to.</p>\n\n<p>Should you stop doing cardio? I can’t imagine there being health benefits to doing so. If you are worried about losing more bodyfat, you simply need to eat more to compensate.</p>\n" }, { "answer_id": 38119, "author": "aaaaa says reinstate Monica", "author_id": 27447, "author_profile": "https://fitness.stackexchange.com/users/27447", "pm_score": 1, "selected": false, "text": "<p>Assuming you are not playing any sport that requires extra conditioning (cardio), and that you can carry bag of groceries over flight of stairs and not die -- you don't need extra cardio, and your current routine is too much already. I suggest you read <a href=\"http://www.barbellmedicine.com/when-should-you-do-conditioning/\" rel=\"nofollow noreferrer\">this for more info</a></p>\n\n<p>Try to see this from a cost/benefit point of view, where cost is generally non-refundable time spend on the gym. As the other answer points, cardio consumes calories and time, and doesn't build any new muscle tissue. From your goals it seems you want more muscle. Thus, I guess that time you spend doing 2 cardio sessions could be better spend building muscle through weight lifting.</p>\n" }, { "answer_id": 38121, "author": "J. Heller", "author_id": 28838, "author_profile": "https://fitness.stackexchange.com/users/28838", "pm_score": 0, "selected": false, "text": "<p>I'm 185.5cm tall and weigh about 96kg. I do three intense cardio workouts every eight days (two running [3.5 miles and 4.5 miles], one bike or stationary bike [20min time trial]). This doesn't interfere with muscle or strength building at all for me. I've been making multiple weightlifting PRs (I do about 8 different lifts every workout) every time I go to the gym for the last eight months (ever since I started taking 5grams of creatine a day). So two intense cardio workouts a week definitely will not interfere with muscle/strength gains. You just need to get enough protein, carbs, fat, etc.</p>\n" } ]
2018/06/17
[ "https://fitness.stackexchange.com/questions/38117", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27759/" ]
38,124
<p>GVT is German volume training where 10 sets of 10 of a compound movement is done. I am in doubt because such high rep is more like endurance work as I have learnt from various sources.</p>
[ { "answer_id": 38126, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 2, "selected": false, "text": "<p>Yes, it will. GVT is extremely high <em>volume</em>, not high rep. 100 reps of any exercise in a single set would generally be considered endurance training, however breaking them down into sets with rest in between allows much heavier weights to be used, which is why when discussing rep numbers as a measure of intensity, we only count the number of reps in a single set.</p>\n\n<p>E.g. Take a lifter with a 1RM squat of 140kg. They might be able to do 25 reps at 80kg. They might also be able to 5 sets of 5 at 110kg. Both the 25-rep (1x25@80kg) and the 5-rep (5x5@110kg) workouts have the same volume, but the 5-rep workout has much higher intensity and tonnage. (Tonnage is volume multiplied by intensity.) So the 25-rep workout could be considered endurance work, whereas the 5-rep workout is definitely strength work, despite them having the same volume.</p>\n\n<p>A 2017 study into the effectiveness of GVT found that it does produce increases in strength and muscle mass, though it was actually less effective than only doing 5 sets of 10 reps. Unfortunately the study abstract doesn't indicate what level of training the test subjects had been exposed to prior to the study, which is problematic, as untrained subjects will gain strength and size when exposed to literally any training program.</p>\n\n<p><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/27941492\" rel=\"nofollow noreferrer\">https://www.ncbi.nlm.nih.gov/pubmed/27941492</a></p>\n\n<p><a href=\"http://suppversity.blogspot.com/2016/12/gvt-too-much-volume-only-trunk-legs-and.html\" rel=\"nofollow noreferrer\">This blog post</a> also does a decent job of explaining the results of the above study.</p>\n" }, { "answer_id": 38128, "author": "aaaaa says reinstate Monica", "author_id": 27447, "author_profile": "https://fitness.stackexchange.com/users/27447", "pm_score": 1, "selected": false, "text": "<p>From what i understood from Barbell Medicine seminar, there are two considerations:\n1. Volume is primary driver of hypertrophy when you lift in 60-80% range.\n2. You need to balance your workout with recovery. That is you might get so fatigued from 10x10 that you won’t be able to do next workout. In such case it would be prescribed to do two days, 5x10 each</p>\n\n<p>You need to consider that single workout at post-novice stage doesn’t change much. You will progress from week to week or even from month to month. Thus, it is essential to train consistently.</p>\n" } ]
2018/06/18
[ "https://fitness.stackexchange.com/questions/38124", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]
38,149
<p>I am a student and have a very busy schedule, but I will be able to devote 1 hour 6 days a week. I have weight trained some time ago. Right now I want to get stronger in general and also look good. I ditched my trainer's routine as it consumed lots of time and made a simple template for myself. </p> <p>Below is the template:</p> <ul> <li>Day 1/4: Bench, Incline Bench, Flat Dumbell press, db shoulder press, crunches(optional)</li> <li>Day 2/5: Squat, Leg curl, Wide grip weighted pull ups, T bar row, deadlift, leg raise(optional)</li> <li>Day 3/6: Weighted dips, Tricep push down, Weighted chins, Barbell curl, abs or oblique(optional)</li> </ul> <p>Each exercise I would perform 3-5 sets.</p> <p>Is it a fine routine or do I need some substitute? I can not add anything extra as time available would not allow more. Edit: 1. Deadlift added to day 2/5 2. Machine shoulder press has been changed to db shoulder press 3. Rep range: Usually 15-20 reps for two warm up sets of Bench, Squat. Free Pull ups(12+), chins(12+), and Dips(30+ reps) before weighted version. Followed by three work sets of around 10-12 reps. For deadlift three work sets of 6-8 reps in increasing order of weight</p>
[ { "answer_id": 38150, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 2, "selected": false, "text": "<p>A good plan is something you will stick to consistently. If this is what you can manage, it's good. If you have time, I would however recommend some lower back/ hips/glute work (hip thrusts, hyper extensions, supermans) along with mobility work for posture and injury prevention. Do some form of cardio for health as well.</p>\n<p>Sample template:</p>\n<blockquote>\n<p>10 min: cardio</p>\n<p>5 min: warm up/mobility work (e.g. if it's a push day, do some shoulder mobility drills or on whatever feels tight - look into Kelley Starett's work)</p>\n<p>40 minutes: Go through your lifts with very little time for rest. Keep it intense.</p>\n<p>5 minutes: cool down, stretch/foam roll.</p>\n</blockquote>\n<p>Disclaimer: You won't have a lot of impact on your physique if your diet is not planned out and on point.</p>\n" }, { "answer_id": 38157, "author": "hoffee", "author_id": 28874, "author_profile": "https://fitness.stackexchange.com/users/28874", "pm_score": 0, "selected": false, "text": "<p>I don't see any major problems with the routine you've outlined. I would, however, recommend a similar, more established routine that many others have found success with: <a href=\"https://forum.bodybuilding.com/showthread.php?t=149807833\" rel=\"nofollow noreferrer\">coolcicada's PPL</a>. It's ideally a six-day-per-week routine and I find that it takes me about an hour (sometimes closer to 45 minutes if I don't have to wait for any machine). </p>\n" }, { "answer_id": 38175, "author": "Roman", "author_id": 10014, "author_profile": "https://fitness.stackexchange.com/users/10014", "pm_score": 0, "selected": false, "text": "<p>If you can maintain it - good! \nI would rethink the split a bit though: </p>\n\n<ol>\n<li><p>You have 3 movements for just your pectorals, yet only one dedicated exercise for Lats, plus one for mid back. This may cause injuries in the long term. I've consulted with several chiro and physio therapists, and it is a common thing to have \"overdeveloped\" chest, but an extremely rare thing to have an \"overdeveloped\" back. (<em>Overdeveloped is in quotes because by overdeveloped I mean \"overdeveloped in relation to other body parts\", and not in a general sense of \"too big\"</em>)\nI would consider switching some of the \"pushing\" movements for \"pulling\" ones, maybe add something for the traps? </p></li>\n<li><p>Replace Machine Shoulder Press with DB Shoulder Press. It will recruit more stabilisers, which in turn helps to keep your shoulders healthier, assuming you perform them correctly. </p></li>\n<li><p>Replace Leg Curl with Deadlifts. Big compound movements give much better bang for your buck, specially given that you have a time limit. </p></li>\n</ol>\n\n<p>Note: You mentioned that you will perform movements for 3-5 sets, but didn't mention the rep range. Given that you want strength and the look, I would keep the reps in range of 4-10. This will place you somewhere between pure strength training and hypertrophy training. </p>\n\n<p>Don't forget to warm up well and keep a good form. Weight increase mean absolutely nothing, if it comes at the expense of your form. </p>\n" } ]
2018/06/21
[ "https://fitness.stackexchange.com/questions/38149", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28866/" ]
38,177
<p>I'm a (very dedicated) beginner lifter (1,5-year experience)<br> Since the start of my fitness adventure, I gained a good deal of muscles while staying relatively lean.<br> I'm currently 71kg (156 lbs) at 178cm (5'10) and used to be 63kg (138 lbs) when I started.</p> <p>I can notice an immense difference in my physique during the training, however after the workout when the pump lowers down I look basically almost the same as I used to.<br> I noticed that I grow much more significantly than the rest of the people at the gym, but they have better day to day looks.</p> <p>Is it possible to be a muscle equivalent of "grower not a shower"?<br> Is that genetic, or can it be worked on as well?</p>
[ { "answer_id": 38178, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 1, "selected": false, "text": "<p>The age old \"you'll never be as big as your pump\" adage applies to everyone. If you're carb depleted you'll be relatively 'smaller' or less full looking. Dehydration can make you look leaner as well. Eat a big meal with lots of carbs and then hit the gym to get a peak veiny pumped look. Keep working out and maintain good nutrition to add size. You might not notice it but others will. Body dysmorphia is pretty common amongst lifters so don't let it get to you too much.</p>\n" }, { "answer_id": 38180, "author": "J. Heller", "author_id": 28838, "author_profile": "https://fitness.stackexchange.com/users/28838", "pm_score": 0, "selected": false, "text": "<p>One possibility is that the lighting and mirrors in the gym are making you look bigger. You can always measure your biceps (or chest or legs) at their peak pump and then when they are \"cold\" to determine the real difference. </p>\n\n<p>I have heard that you have to gain 15 pounds of muscle to gain an inch of muscle on your biceps. So I would guess that you probably gained at least an inch on your biceps since you started lifting weights.</p>\n" } ]
2018/06/25
[ "https://fitness.stackexchange.com/questions/38177", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27083/" ]
38,190
<p>I have been using Protein Supplements for a year now and try to eat high protein food everyday, so I think I take high amount of protein daily</p> <p>Now I worried about Gout. as far as I know it is caused by high protein intakes.</p> <p>not sure if that is right and if so, shall i stop taking protein supplements?</p> <p>Thanks</p>
[ { "answer_id": 38191, "author": "David Scarlett", "author_id": 25681, "author_profile": "https://fitness.stackexchange.com/users/25681", "pm_score": 3, "selected": true, "text": "<p>High protein intake is not associated with an increased risk of gout.<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/15014182\" rel=\"nofollow noreferrer\" title=\"Purine-rich foods, dairy and protein intake, and the risk of gout in men\">[1]</a> People who are physically active are also less likely than the general population to develop gout.<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/18469274\" rel=\"nofollow noreferrer\">[2]</a></p>\n\n<p>If you're not an alcoholic and you're not obese, you really have no reason to worry.</p>\n" }, { "answer_id": 38220, "author": "pbouttier", "author_id": 28925, "author_profile": "https://fitness.stackexchange.com/users/28925", "pm_score": 2, "selected": false, "text": "<p>Take high levels of proteins can conduce to unbalance your acid-base.</p>\n\n<p>It can cause exhaustion, high blood pressure, etc.. To avoid that be sure to eat a lot of vegetables, water with lemons... </p>\n\n<p>More than 1.5g/2g per kg (ex: 50 kg = 75-100g of proteins each day) is considered as useless by mosts of lifters. You will have no benefit after this point.</p>\n" } ]
2018/06/28
[ "https://fitness.stackexchange.com/questions/38190", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/25767/" ]
38,193
<p>I'm a 28yo female, very physically active (circus arts, martial arts, cycling, yoga), and have been for my entire life. I have partial hyperflexibility (arms, lower back, toes), and have been working towards general mobility and flexibility for my entire life. For the past year I have noticed chronic tightness in my calves, posterior knees, hamstrings and periformis, one leg worse than the other. My splits have worsened, it's as if my body wouldn't let me go further, only getting worse, it feels very sudden. I understand that it comes with age and all, and maybe I have overworked it.</p> <p>Basically, it's normal for me to have a mild stretching or yoga practice, and within literally minutes my legs go back to being as tight as if I've just woken up. I can see no progress at all. I could never do full on forward folds, but I can easily lie down onto my left leg, while my right leg wouldn't let me anywhere near it. </p> <p>It worries me because stretching - static or dynamic doesn't seem to help at all, maybe even hinders it. Sports massages leave me sore, as they should, and do nothing either. I keep well hydrated, take magnesium, my protein intake seems to be adequate. The physiotherapists I have seen don't seem to be understanding the problem. I get some relief with being taped, but not close to the ideal state. How do I untense myself?</p> <p>TL DR: chronically tight muscles in the back of the legs despite stretching</p>
[ { "answer_id": 38210, "author": "J. Heller", "author_id": 28838, "author_profile": "https://fitness.stackexchange.com/users/28838", "pm_score": 0, "selected": false, "text": "<p>If your goal is overall physical fitness (power, strength, stamina, coordination, skill), stretching is not very important. <a href=\"https://www.usatf.org/stretchStudy/index.asp\" rel=\"nofollow noreferrer\">A study</a> of 1400 runners showed that stretching before running has no effect on injury prevention. <a href=\"https://www.ncbi.nlm.nih.gov/pubmed/22316148\" rel=\"nofollow noreferrer\">Another meta-study</a> (analysis of 104 previous studies) showed that stretching before exercise actually reduces strength, power, and explosive performance. <a href=\"https://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch\" rel=\"nofollow noreferrer\">One of the authors</a> of this meta-study suggests dynamic warm-ups instead.</p>\n\n<p>What seems like \"tight\" muscles to you is probably not something you need to worry about (unless you need extreme flexibility for your job).</p>\n" }, { "answer_id": 41377, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 1, "selected": false, "text": "<p>There could be issues with your body causing all this tightness which until addressed will leave you perpetually tight. Your posterior chain works as a unit, so a bad link in the chain will make the entire unit have issues. Some of these include:</p>\n\n<p>High or low arches in feet, plantar fasciitis, or other foot issues: this can cause your calves to overcompensate for your feet issues, causing them to become very tight. Tight calves then make your hamstrings tight, and so on until your entire posterior is tightand one day you have lower back pain skiing with tight piriformis.</p>\n\n<p>Anterior pelvic tilt or lordosis can cause tight hamstrings and tight piriformis which in turn cause tight calves</p>\n\n<p>Muscle assymetry, having different muscle groups strong while others are weak.. such as weak tibia muscles but strong calves can cause this. </p>\n" } ]
2018/06/28
[ "https://fitness.stackexchange.com/questions/38193", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28909/" ]
38,194
<p>When I'm doing a regular bench press I have my shoulder blades slightly pinched together such that it raises my shoulders off the bench because I'm lying on them. I've felt like this gives me more tightness and force when lifting heavy, contributing to a stronger press. </p> <p>On lighter weights and warmups I prefer to train explosively and drive the bar to the top position as powerfully as possible. More often than not, my shoulders lift off the bench due to momentum, and when this happens the pinch in my shoulder blades disappears. When I land back on the bench in a firm lockout position, my shoulders are flat across. </p> <p>For the sake of consistent form, is there a way to bench explosively such that form is not compromised, or am I better off benching without my shoulders pulled back at all times? </p>
[ { "answer_id": 38195, "author": "JacobPariseau", "author_id": 28383, "author_profile": "https://fitness.stackexchange.com/users/28383", "pm_score": 0, "selected": false, "text": "<p>Upon further investigation it seems the shoulder lifting is partially a result of my head pushing back on the bench. </p>\n\n<p>If I take weight off my head at the peak of the press my shoulders remain firm and tight </p>\n" }, { "answer_id": 38203, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 1, "selected": false, "text": "<p>Retract your scapula and shift it down to protect your shoulders. Drive that upper back into the bench (not your head). Place butt on bench and then place legs on ground in a position that allows you to 'push' the earth. Visualize a rubber band that's taut and ready to push that weight up after it touches your chest. Slowly lower down the bar to chest and then drive from your lower and upper body simultaneously to push that weight up in a slightly diagonal manner towards the pins. This is a powerlifting style that definitely helps push more weight.</p>\n\n<p>The bodybuilding style tends to go lower weight, sometimes no leg drive (old school to add more work on the chest) and doesn't go down all the way to the chest nor does it lock out. The emphasis is time under retention and higher reps to achieve chest growth.</p>\n\n<p>You're position is compromised because you're not actively maintaining good form and you're pushing hard on light weight or it's actually heavier than you can handle and you compromise your form to drive it up. Something I used when I started was taking one of those rubber bands you see in the warm up area and putting it onto the bench lengthwise so that there is a strip of rubber running down the leather cushioning of the bench lengthwise. This gives your back traction and prevents you from slipping. </p>\n\n<p>Watch some form videos (<a href=\"https://www.youtube.com/watch?v=BYKScL2sgCs\" rel=\"nofollow noreferrer\">Alan Thrall</a>, <a href=\"https://www.youtube.com/watch?v=33mjoyc5JbE\" rel=\"nofollow noreferrer\">Omar Isuf</a>, <a href=\"https://www.youtube.com/watch?v=JJ5iCcKzg2Q&amp;list=PLOp7EvFsbcI3UNdds-FjiIm0IBDRSSQ8m\" rel=\"nofollow noreferrer\">scapular retraction</a>) and get an idea of proper form, cues and common mistakes. Hopefully with time and practice you'll get a hang of it.</p>\n" }, { "answer_id": 39005, "author": "Roger", "author_id": 29693, "author_profile": "https://fitness.stackexchange.com/users/29693", "pm_score": 0, "selected": false, "text": "<p>At the risk of not answering your specific question, I might suggest using <strong>explosive pushups</strong>, either instead of or in addition to, explosive bench press.</p>\n\n<p>I'm inclined to believe it will get you the benefits that you're trying to achieve here.</p>\n" } ]
2018/06/29
[ "https://fitness.stackexchange.com/questions/38194", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28383/" ]
38,200
<p><strong>Question:</strong> I am a 24-year old male. 147 lb. 5’ 11”. 12-14% body fat. I eat about 3315 calories per day. Am I overeating or undereating?</p> <p><strong>Context:</strong> I used to be very skinny at around 121 lb. I started working out and eating more and my weight began to rise very steeply. I also noticed that my appetite was increasing a bit faster than I expected. For the first 2 months of serious lifting, it seemed like my appetite was increasing every week as I got stronger. The meal that satisfied me the previous week was now inadequate for this week. So, I apparently worked my way up to eating a lot of food. I put on about 30 pounds in the first 2 months. My family witnessed this dramatic increase in appetite and criticized me for eating too much. Then, I took a break from lifting because I resumed school but my appetite stayed the same. I got busy and didn’t like cooking so much food for thrice daily eating, so I started eating twice a day (breakfast and dinner). I was initially hungry but my body got used to it. A few weeks later, I dialed back to one meal a day (dinner), and again, my body got used to it. So, that brings us to the present. I have resumed lifting with once daily eating and I am getting stronger and, thankfully, my appetite isn’t increasing. My family still thinks I’m eating too much. </p> <p><strong>Specifics:</strong> I think my lifting age is about 4 months, although I’ve fooled around with weights for more than a year. I work out 3-4x/week in a bro split: Chest &amp; Triceps / Back &amp; Biceps / Legs &amp; Shoulders. Here are some of my recent numbers to gauge my strength:</p> <ul> <li>Seated Dumbbell Shoulder Press 45 lb 5x7 </li> <li>Pullups (unassisted) 4x7</li> <li>Deadlift 155 lb 4x7 </li> <li>Flat Dumbbell Bench Press 60 lb 4x7 </li> <li>Dips (unassisted) 5x11</li> </ul> <p>I run 3-4x/week, 2.75 miles/session. I try to increase my speed with each session. Currently @ 7.5 minutes/mile.</p> <p><strong>My meal info:</strong></p> <ul> <li>Breakfast: 1 cup of soymilk </li> <li>Lunch: None </li> <li>Dinner: 1 cup of soymilk, 3.8 servings of broccoli, 4.1 servings of whole grain pasta, 2.9 servings of black eyed peas, 7.8 servings of oatmeal, 3.2 servings of peanuts</li> </ul> <p>Total: 3315 calories 537 g carbs, 155 g protein, 84 g fat, 107 g fiber. 61% carbs 18% protein, 21% fat Besides weightlifting and cardio, I’m very sedentary and work at a desk all day. So, I am eating too much or too little?</p> <p><em>EDIT</em>: My estimate is that I am gaining about a pound every 2 weeks. I haven't been tracking my weight as religiously as I used to so I can't say for sure. </p>
[ { "answer_id": 38201, "author": "stew.nesc", "author_id": 28917, "author_profile": "https://fitness.stackexchange.com/users/28917", "pm_score": 1, "selected": true, "text": "<p>First of all it is hard to answer such question because everyones body is different. But I can tell the following things helped me alot with quite the same problem. </p>\n\n<p><strong>(1)</strong>\nIt depends on your feeling. If your appetite is increasing it is not a bad thing. If you are training harder or more (or both) this will certainly happen. And it is kind of a good sign because it means your body is burning more calories and you are probably getting stronger. But if you are feeling full and/or tired all the time and can't concentrate at work (which I did'nt assume from your question) it is definitely too much for your body. I know it from myself that those thing are depending highly on my caloric intake and on the food I eat. So listen to your body. And if you cannot tell now just stick to it and look how you feel after a couple weeks or even months. Your body will need time to really understand how much it really needs. But I can say that you're the only one who will know how much is the right amount, not your family or other people. </p>\n\n<p><strong>(2)</strong>\nIt depends on your goal. I suggest from your text that you neather want to gain weight nor loose some. If you are gaining one pound in 2 weeks and also getting stronger your calories probably fit to your body. </p>\n\n<p><strong>Conclusion:</strong>\nListen to your body and look how your life is going. Stick to your \"diet\" for a long time and change it if you are feeling bad with it. Lastly ask yourself the following questions: Do you feel benefits or disadvantages by eating that amount and type of food? Do you sleep well or restless? Are you getting stronger or feeling full and powerless at every training (which you answered)? Can you work efficiently at work or not? I hope I could help a little. </p>\n" }, { "answer_id": 38214, "author": "pbouttier", "author_id": 28924, "author_profile": "https://fitness.stackexchange.com/users/28924", "pm_score": 1, "selected": false, "text": "<p>First, it's not how many calories who defines if you eat too much or too less. <em>It's the balance between your depenses and your incomes.</em> </p>\n\n<p>To gain weight (and muscle): incomes > depenses \nTo loose weight (and muscle): depenses > incomes.</p>\n\n<p>For avoid to take too much fat, be sure to have incomes arround 200kcal (200lb rice) more than depenses. If you stagnate, you could eat a little more. Don't be like all youtubes on roids, if you eat too much too fast, you take fat (and the more you get fat, the easier it is to take). A good progress is arround 2lbs/month at begenning. So a pound/2 weeks is good, if is regulary.</p>\n\n<p>In your case, the problem can be the fact that you eat only one time a day. The quantity is enormous, so your parents have a \"normal\" reaction. If you could split in one more meal, you could eat more before fill full. Try to prepare in advance yours meals, by example cook at diner for dinner + lunch.</p>\n\n<p>Others options if you can't split meals :\n 1. is to reduce the depenses, by running less for example. \n 2. eat meals easy to take: fruits, nuts, almond..</p>\n\n<p>Sorry for langage, i'm not a native english. I hope I have answered your questions :D</p>\n" } ]
2018/06/29
[ "https://fitness.stackexchange.com/questions/38200", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27680/" ]
38,207
<p>I have noticed in my nearby gym that they have machine equipment like: lat press/lat pull down/machine fly/etc. all of which have their successive weights as: 5kg, 12kg, 19kg, and so on.</p> <p>On the other hand, the dumbbells are in steps of 2.5kg i.e. 2.5kg, 5kg, 7.5kg, etc.</p> <p>Considering that the same human body exercises on both types of the equipment, why does one set of equipment increase in 7kg and the other in 2.5kg? What factors would make one number a better fit for one type of exercise, and the other for the other type? </p> <p>I personally find the number 7 an odd step to choose as it is a prime number and has a non-terminating decimal expansion (1/7=0.(142857))</p>
[ { "answer_id": 38201, "author": "stew.nesc", "author_id": 28917, "author_profile": "https://fitness.stackexchange.com/users/28917", "pm_score": 1, "selected": true, "text": "<p>First of all it is hard to answer such question because everyones body is different. But I can tell the following things helped me alot with quite the same problem. </p>\n\n<p><strong>(1)</strong>\nIt depends on your feeling. If your appetite is increasing it is not a bad thing. If you are training harder or more (or both) this will certainly happen. And it is kind of a good sign because it means your body is burning more calories and you are probably getting stronger. But if you are feeling full and/or tired all the time and can't concentrate at work (which I did'nt assume from your question) it is definitely too much for your body. I know it from myself that those thing are depending highly on my caloric intake and on the food I eat. So listen to your body. And if you cannot tell now just stick to it and look how you feel after a couple weeks or even months. Your body will need time to really understand how much it really needs. But I can say that you're the only one who will know how much is the right amount, not your family or other people. </p>\n\n<p><strong>(2)</strong>\nIt depends on your goal. I suggest from your text that you neather want to gain weight nor loose some. If you are gaining one pound in 2 weeks and also getting stronger your calories probably fit to your body. </p>\n\n<p><strong>Conclusion:</strong>\nListen to your body and look how your life is going. Stick to your \"diet\" for a long time and change it if you are feeling bad with it. Lastly ask yourself the following questions: Do you feel benefits or disadvantages by eating that amount and type of food? Do you sleep well or restless? Are you getting stronger or feeling full and powerless at every training (which you answered)? Can you work efficiently at work or not? I hope I could help a little. </p>\n" }, { "answer_id": 38214, "author": "pbouttier", "author_id": 28924, "author_profile": "https://fitness.stackexchange.com/users/28924", "pm_score": 1, "selected": false, "text": "<p>First, it's not how many calories who defines if you eat too much or too less. <em>It's the balance between your depenses and your incomes.</em> </p>\n\n<p>To gain weight (and muscle): incomes > depenses \nTo loose weight (and muscle): depenses > incomes.</p>\n\n<p>For avoid to take too much fat, be sure to have incomes arround 200kcal (200lb rice) more than depenses. If you stagnate, you could eat a little more. Don't be like all youtubes on roids, if you eat too much too fast, you take fat (and the more you get fat, the easier it is to take). A good progress is arround 2lbs/month at begenning. So a pound/2 weeks is good, if is regulary.</p>\n\n<p>In your case, the problem can be the fact that you eat only one time a day. The quantity is enormous, so your parents have a \"normal\" reaction. If you could split in one more meal, you could eat more before fill full. Try to prepare in advance yours meals, by example cook at diner for dinner + lunch.</p>\n\n<p>Others options if you can't split meals :\n 1. is to reduce the depenses, by running less for example. \n 2. eat meals easy to take: fruits, nuts, almond..</p>\n\n<p>Sorry for langage, i'm not a native english. I hope I have answered your questions :D</p>\n" } ]
2018/07/02
[ "https://fitness.stackexchange.com/questions/38207", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28922/" ]
38,224
<p>I'm currently skinny fat, currently lean-bulking. My age is 16, and I weigh 62kg with 180cm (136.4 lbs, 5'9")</p> <p>Normally, my diet is as follows:</p> <ol> <li>On days I workout or if I'm active during the day, I eat up to 2000kcal</li> <li>When I'm inactive during the day, I eat around 1650kcal</li> </ol> <p>The proportions are as follows (regardless of the day)</p> <ul> <li>50% Carbs</li> <li>23% fat </li> <li>27% protein</li> <li>Try for a max of 45g sugars and at least 20g fiber</li> </ul> <p>I go to the gym 3x/week and do HIIT 2x/week.</p> <p>Questions:</p> <p>Will this diet work over the long term until I'm big enough to cut, and are there other nutrients that I need to track? What about cheat meals, and is this a good diet plan and workout program?</p> <p>EDIT 1 :</p> <p>Ok, Thanks for the responce.</p> <p>But, from what I've seen in this video ( <a href="https://www.youtube.com/watch?v=GqN--zcMrmQ" rel="nofollow noreferrer">https://www.youtube.com/watch?v=GqN--zcMrmQ</a> ), this guy tells me to cut up to 20% below maintenance until I'll have 15% BF to bulk. I want to measure my BF. But a lot of people seem to do it on their hands. And because I'm skinny fat, I don't have much fat on my arms, but have a lot on my belly, love handles, etc. So how do I measure body fat on my self ? And also, I think body recomposition would work on me, since I'm a 'noobie gainer' and that would mean a little bit of a cut / stay at maintenance</p> <p>Now, sorry for not specifying my program.</p> <p>When I go to the gym (2x/week) I do mostly chest (bench, incline bench, push-ups, etc.) + other compound movements (deadlifts) Out of the 2 days/week that I do this, I at least 1x do a 10min HIIT on the treadmill after I do this (1min intense, 1min slower). As for the chest workout I do mostly 3 sets of 7-11 reps (to failure, rest is 35s-minute). As for the deadlifts it differs but around 5x5.</p> <p>Next, at home (1x/week) I do biceps, triceps (dumbells) and body-weight training. And finally, HIIT (1x or 2x/week) I like to do a dumbell HIIT training, based on this video : <a href="https://www.youtube.com/watch?v=VQZJlSAuOTc" rel="nofollow noreferrer">https://www.youtube.com/watch?v=VQZJlSAuOTc</a> I changed couple of the exercises, but It's basically really similar.</p> <p>I always used to eat less than others. So it seems a lot to eat 2300kcal for me as a 16yo. So,as for the diet, I changed it recently. my TDEE was around 2000-2400 calories. But for me (as I said, for a 16 y.o. with a lot body fat it seems like a lot) But still, I now eat around 2250kcal when inactive, and around 200-400kcal more when I'm active. I track my food and as for my macros, it differs every day, but it's now around 46% carbs, 26% protein and 28% fat (of course it differs, but it stays around these numbers)</p> <p>Daily, I try do not overcome 45g of sugar, and try to eat at least 22g of fiber. I eat quite a lot of Whole-grain foods (bread, toast-bread etc.) and I don't know if that's OK (it fits the diet and macros)</p> <p>From what I read, I think my testosterone levels are quite low. I don't want to go to some test to see how much, but I'd like to increase the levels, so daily, I try to eat natural almonds (around 15g daily), eggs (not everyday), want to buy some kind of natural peanut butter, and other things, which could increase testosterone levels</p> <p>From the time I was young, I always hated vegetables and fruits. Now I'm trying to eat as much as I can, but I just can't stand most of them. I can eat vegetables in soups, or cooked vegetables, but I'm just unable to eat some most uncooked vegetables. I'm able to eat 'raw' (uncooked) carrot, brocolli, garlic, radish, and thats about it. As I said, I eat i guess all vegetables if cooked (I dont know why that is) And fruit, I eat apple, oranges, strawberrys rarely, bananas, and again, thats about it.</p> <p>Thanks in advance for the help :).</p>
[ { "answer_id": 38201, "author": "stew.nesc", "author_id": 28917, "author_profile": "https://fitness.stackexchange.com/users/28917", "pm_score": 1, "selected": true, "text": "<p>First of all it is hard to answer such question because everyones body is different. But I can tell the following things helped me alot with quite the same problem. </p>\n\n<p><strong>(1)</strong>\nIt depends on your feeling. If your appetite is increasing it is not a bad thing. If you are training harder or more (or both) this will certainly happen. And it is kind of a good sign because it means your body is burning more calories and you are probably getting stronger. But if you are feeling full and/or tired all the time and can't concentrate at work (which I did'nt assume from your question) it is definitely too much for your body. I know it from myself that those thing are depending highly on my caloric intake and on the food I eat. So listen to your body. And if you cannot tell now just stick to it and look how you feel after a couple weeks or even months. Your body will need time to really understand how much it really needs. But I can say that you're the only one who will know how much is the right amount, not your family or other people. </p>\n\n<p><strong>(2)</strong>\nIt depends on your goal. I suggest from your text that you neather want to gain weight nor loose some. If you are gaining one pound in 2 weeks and also getting stronger your calories probably fit to your body. </p>\n\n<p><strong>Conclusion:</strong>\nListen to your body and look how your life is going. Stick to your \"diet\" for a long time and change it if you are feeling bad with it. Lastly ask yourself the following questions: Do you feel benefits or disadvantages by eating that amount and type of food? Do you sleep well or restless? Are you getting stronger or feeling full and powerless at every training (which you answered)? Can you work efficiently at work or not? I hope I could help a little. </p>\n" }, { "answer_id": 38214, "author": "pbouttier", "author_id": 28924, "author_profile": "https://fitness.stackexchange.com/users/28924", "pm_score": 1, "selected": false, "text": "<p>First, it's not how many calories who defines if you eat too much or too less. <em>It's the balance between your depenses and your incomes.</em> </p>\n\n<p>To gain weight (and muscle): incomes > depenses \nTo loose weight (and muscle): depenses > incomes.</p>\n\n<p>For avoid to take too much fat, be sure to have incomes arround 200kcal (200lb rice) more than depenses. If you stagnate, you could eat a little more. Don't be like all youtubes on roids, if you eat too much too fast, you take fat (and the more you get fat, the easier it is to take). A good progress is arround 2lbs/month at begenning. So a pound/2 weeks is good, if is regulary.</p>\n\n<p>In your case, the problem can be the fact that you eat only one time a day. The quantity is enormous, so your parents have a \"normal\" reaction. If you could split in one more meal, you could eat more before fill full. Try to prepare in advance yours meals, by example cook at diner for dinner + lunch.</p>\n\n<p>Others options if you can't split meals :\n 1. is to reduce the depenses, by running less for example. \n 2. eat meals easy to take: fruits, nuts, almond..</p>\n\n<p>Sorry for langage, i'm not a native english. I hope I have answered your questions :D</p>\n" } ]
2018/07/04
[ "https://fitness.stackexchange.com/questions/38224", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28938/" ]
38,231
<p>So I'm an 18 year old woman, 5'5 (166cm) and 171lbs (78kg). I want to lose about 10lbs max, I've been working out for about a year so the weight isn't all fat, I also have some muscle. I work out 3-4 times a week. I've entered this information into multiple iifym calculators and the results were all pretty similar, so I'm gonna post the one from the official iifym website. </p> <p>Total calories: 1716</p> <p>Protein: 131g</p> <p>Fat: 69g</p> <p>Carbs: 144g</p> <p>BMR: 1567</p> <p>TDEE: 2145</p> <p>These macros seem way too high? If I'm not mistaken, the more you work out, the more you should eat. </p> <p>Just to give you and example, 3 days ago I burnt 618kcal which would bring my macros to somewhere around 2300, and I only ate 1850. Yesteday, I burnt 371kcal which brought my macros up to somewhere around 2000, but I ate 1714. </p> <p>I also used the lifesum app which put my macros to 1655kcal a day. Is that the correct amount? </p> <p>I guess I'm looking for advice on how much I should eat, on days when I work out and on days when I don't, because I'm assuming those calories should vary, but if they shouldn't, please correct me. I'm worried if I eat too much I'll gain weight but I'm not sure if eating too little would be good too. </p>
[ { "answer_id": 38232, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 1, "selected": false, "text": "<p>Use this <a href=\"https://www.youtube.com/watch?v=k2RyL8RjdFc\" rel=\"nofollow noreferrer\">video</a> to understand the formulas yourself and substitute in appropriate values. I think you're overestimating your lean body mass. Get a DEXA or use the formulas as shown in the vid I linked. </p>\n\n<p>If you plan on having a hard workout, throw in some more carbs (after figuring out your correct macros) on that day. If not, cut down on the carbs for that day. This is pretty standard weight loss procedure. Also remember, formulas are generalizations. They're meant to be a place for you to start out. Every body is different. Figure out what works for you and stick with it, experimenting as you go along. If you start hitting plateaus in weight loss (not just water fluctuations but actual over a week or two averages), change up your macros or throw in more cardio. There are various techniques you can try like caffeine for appetite suppression, intermittent fasting, higher fiber in your diet to keep you full etc. but at the end of the day, you do what works for you and gives you results.</p>\n" }, { "answer_id": 38302, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": -1, "selected": false, "text": "<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Maintenance</h2>\n\n<p>An easy rule of thumb is a person's maintenance calories i.e. how much they eat to maintain their current bodyweight is,</p>\n\n<ul>\n<li>weight in pounds * 15</li>\n</ul>\n\n<p>For example, a 200 pound person would be eating 3,000 calories per day to maintain that 200 pounds.</p>\n\n<p>It's not ironclad as some people are more active so they might eat more, or some are really sedentary so they might eat less, but it's a very good starting point. (I can't remember where this originally comes from, but it's one of those old folklores of exercise science that has merit.)</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Losing Weight</h2>\n\n<p>From that, one's bodyweight * 10 is a good starting point for losing weight. As you've seen, your bodyweight, 171 lbs, multiplied by 10, gets you to ~1700 calories, which is what the calculators have told you.</p>\n\n<p>Pretty much every client of mine I've gone over this with has your initial reaction, \"That seems like a lot of calories.\"</p>\n\n<p>That's not surprising though. The numbers jump all over the place, but on average people will underestimate how much they eat so much <a href=\"https://b-reddy.org/why-are-we-so-confused-about-how-and-what-to-eat/\" rel=\"nofollow noreferrer\">it's not scientifically valid to even ask people in a research study for their own assessment</a>.</p>\n\n<ul>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/24130784?dopt=Abstract\" rel=\"nofollow noreferrer\">One study</a> showing people may underreport anywhere from 300 to <strong>800</strong> kcal per day</li>\n</ul>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Simpler = Less likely to trick yourself</h2>\n\n<p>This is a long way of saying I wouldn't bother with trying to get that fancy with your eating. Like trying to change it day to day based on whether you workout. </p>\n\n<p>Because the other issue then is properly estimating how many calories you burn from a workout.</p>\n\n<p>This is where again people are way off the mark, but this time in their overestimation. </p>\n\n<p>For instance, many calculators will ask how many minutes the person worked out and at what intensity.</p>\n\n<p>People invariably misjudge how intense the workout was in <strong>absolute terms</strong>. <em>To them</em> it might feel hard, but the calculator's version of hard may mean bordering on a professional athlete's intensity.</p>\n\n<p>Next, the person will put in e.g. one hour of lifting weights. Sure, they were at the gym for an hour, but they weren't actually lifting weights that entire time.</p>\n\n<p>Finally, there are only so many calories you can burn in a day from activity. After about 400 calories, the body starts to compensate in other ways to minimize how many calories over the course of a day that will be burned.</p>\n\n<ul>\n<li><a href=\"https://b-reddy.org/new-insights-as-to-why-you-cant-avoid-exercising/\" rel=\"nofollow noreferrer\">New insights as to why you can’t avoid exercising</a></li>\n</ul>\n\n<p>There are all kinds of ways we trick ourselves with eating. Telling people a granola bar is low fat will actually end up causing people to eat more than if they aren't told that. People knowing or subconsciously say to themselves \"It's low fat, so I don't have to worry as much about how much of it I eat.\" (<a href=\"https://b-reddy.org/how-salads-and-phone-numbers-can-make-us-gain-weight/\" rel=\"nofollow noreferrer\">The Dieter's Paradox</a>.)</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Practicality</h2>\n\n<p>Lastly, focusing on how many carbs, protein, fat, calories, manipulating it day to day, that is for many asking a lot.</p>\n\n<p>When you factor in a job or school, social events, being that particular gets very hard.</p>\n\n<p>It's just much, much easier to eat a given amount each day. It's better to not even open the door to \"Well, I exercised a lot today, so I can eat...\"</p>\n" } ]
2018/07/06
[ "https://fitness.stackexchange.com/questions/38231", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28947/" ]
38,239
<p>I have been recently diagnosed with asthma. I have always had a hard time to get fit so I try to figure out if regular training has impact on my fitness. I have been running intervals for the last couple of months with a pulse band.</p> <p>As far as I have understood, a decent metric for if your fitness is improving is to track if your heartrate recovers fast. I'm trying to figure out exactly what data I should compare.</p> <p>When doing intervals, should I compare each interval to the same in another session, comparing the delta on every first sprint by them selves, every second sprint by themselves etc or are they expected to be more or less the same?</p> <p>Does it matter what pulse I had at the end of the interval or should they be more or less the same?</p>
[ { "answer_id": 38232, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": 1, "selected": false, "text": "<p>Use this <a href=\"https://www.youtube.com/watch?v=k2RyL8RjdFc\" rel=\"nofollow noreferrer\">video</a> to understand the formulas yourself and substitute in appropriate values. I think you're overestimating your lean body mass. Get a DEXA or use the formulas as shown in the vid I linked. </p>\n\n<p>If you plan on having a hard workout, throw in some more carbs (after figuring out your correct macros) on that day. If not, cut down on the carbs for that day. This is pretty standard weight loss procedure. Also remember, formulas are generalizations. They're meant to be a place for you to start out. Every body is different. Figure out what works for you and stick with it, experimenting as you go along. If you start hitting plateaus in weight loss (not just water fluctuations but actual over a week or two averages), change up your macros or throw in more cardio. There are various techniques you can try like caffeine for appetite suppression, intermittent fasting, higher fiber in your diet to keep you full etc. but at the end of the day, you do what works for you and gives you results.</p>\n" }, { "answer_id": 38302, "author": "b-reddy", "author_id": 25892, "author_profile": "https://fitness.stackexchange.com/users/25892", "pm_score": -1, "selected": false, "text": "<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Maintenance</h2>\n\n<p>An easy rule of thumb is a person's maintenance calories i.e. how much they eat to maintain their current bodyweight is,</p>\n\n<ul>\n<li>weight in pounds * 15</li>\n</ul>\n\n<p>For example, a 200 pound person would be eating 3,000 calories per day to maintain that 200 pounds.</p>\n\n<p>It's not ironclad as some people are more active so they might eat more, or some are really sedentary so they might eat less, but it's a very good starting point. (I can't remember where this originally comes from, but it's one of those old folklores of exercise science that has merit.)</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Losing Weight</h2>\n\n<p>From that, one's bodyweight * 10 is a good starting point for losing weight. As you've seen, your bodyweight, 171 lbs, multiplied by 10, gets you to ~1700 calories, which is what the calculators have told you.</p>\n\n<p>Pretty much every client of mine I've gone over this with has your initial reaction, \"That seems like a lot of calories.\"</p>\n\n<p>That's not surprising though. The numbers jump all over the place, but on average people will underestimate how much they eat so much <a href=\"https://b-reddy.org/why-are-we-so-confused-about-how-and-what-to-eat/\" rel=\"nofollow noreferrer\">it's not scientifically valid to even ask people in a research study for their own assessment</a>.</p>\n\n<ul>\n<li><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/24130784?dopt=Abstract\" rel=\"nofollow noreferrer\">One study</a> showing people may underreport anywhere from 300 to <strong>800</strong> kcal per day</li>\n</ul>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Simpler = Less likely to trick yourself</h2>\n\n<p>This is a long way of saying I wouldn't bother with trying to get that fancy with your eating. Like trying to change it day to day based on whether you workout. </p>\n\n<p>Because the other issue then is properly estimating how many calories you burn from a workout.</p>\n\n<p>This is where again people are way off the mark, but this time in their overestimation. </p>\n\n<p>For instance, many calculators will ask how many minutes the person worked out and at what intensity.</p>\n\n<p>People invariably misjudge how intense the workout was in <strong>absolute terms</strong>. <em>To them</em> it might feel hard, but the calculator's version of hard may mean bordering on a professional athlete's intensity.</p>\n\n<p>Next, the person will put in e.g. one hour of lifting weights. Sure, they were at the gym for an hour, but they weren't actually lifting weights that entire time.</p>\n\n<p>Finally, there are only so many calories you can burn in a day from activity. After about 400 calories, the body starts to compensate in other ways to minimize how many calories over the course of a day that will be burned.</p>\n\n<ul>\n<li><a href=\"https://b-reddy.org/new-insights-as-to-why-you-cant-avoid-exercising/\" rel=\"nofollow noreferrer\">New insights as to why you can’t avoid exercising</a></li>\n</ul>\n\n<p>There are all kinds of ways we trick ourselves with eating. Telling people a granola bar is low fat will actually end up causing people to eat more than if they aren't told that. People knowing or subconsciously say to themselves \"It's low fat, so I don't have to worry as much about how much of it I eat.\" (<a href=\"https://b-reddy.org/how-salads-and-phone-numbers-can-make-us-gain-weight/\" rel=\"nofollow noreferrer\">The Dieter's Paradox</a>.)</p>\n\n<h2>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;Practicality</h2>\n\n<p>Lastly, focusing on how many carbs, protein, fat, calories, manipulating it day to day, that is for many asking a lot.</p>\n\n<p>When you factor in a job or school, social events, being that particular gets very hard.</p>\n\n<p>It's just much, much easier to eat a given amount each day. It's better to not even open the door to \"Well, I exercised a lot today, so I can eat...\"</p>\n" } ]
2018/07/07
[ "https://fitness.stackexchange.com/questions/38239", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28957/" ]
38,241
<p>I wanted to calculate my daily calorie intake and I bumped over <code>Harris-Benedict</code> formula, but when I use it I feel like it grossly overestimates what my calories should be (I know that because I already eat less than that and cannot lose weight). </p> <p>Also, is there a formula that takes in consideration the body fat?</p> <p>UPDATE: I'm 5.9 and 78kg with ~12% body fat. My goal is to drop to ~6% and mainly get rid of the extra fat from my abdominals. I train 3 times a week and my training consists in bar training and 2x 30 minutes treadmill (4 minutes jog and 1 minute spirit) plus an 1 hour jog on my third day. (I usually burn around 500kcal in the 30 minutes and 850kcal in the 1 hour jog) I also have an abs routine which I do in all three days. </p> <p>I have been trying for a few months now to lose that 6% body fat and build muscles but it seems that I hit a dead point. </p> <p>Any advice is much appreciated.</p>
[ { "answer_id": 38242, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": -1, "selected": false, "text": "<p>This <a href=\"https://www.youtube.com/watch?v=k2RyL8RjdFc\" rel=\"nofollow noreferrer\">video</a> uses the katch-mcardle formula. Asides from that it's a well put video that goes into the depth of setting your calories to lose weight.</p>\n" }, { "answer_id": 38245, "author": "JacobPariseau", "author_id": 28383, "author_profile": "https://fitness.stackexchange.com/users/28383", "pm_score": -1, "selected": false, "text": "<p>Weight loss is calories in vs calories out. Calories in is relatively easy to calculate - just watch your intake. Calories out on the other hand is far trickier. </p>\n\n<p>You might burn 1000 calories a day sitting down just breathing. But on a day you burn 500 calories exercising, your body will pull back and you might only burn 700 calories that day from sitting and breathing. Days you eat extra food will also cause you to burn more calories, so there is no linear easy relationship or formula to use that will guarantee you an accurate result. </p>\n\n<p>You're already familiar with the common formulas that serve as good starting points, but the only true way to know is to clock your intake over time and track how your weight changes. </p>\n\n<p>If you consume a steady 2200 calories every day for a week with a consistent amount of exercise and there is no change in your weight, modify your daily intake by 500 calories and check back in the following week. Eventually you will move the needle and have a good idea of what your TDEE actually is. </p>\n\n<p>Just remember that when your weight change plateaus because your body has adapted to that level of intake, you will have to adjust again. </p>\n" }, { "answer_id": 38251, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 1, "selected": false, "text": "<p>Any formulas you find online are simply rough estimates based on an average. If you really want to calculate how many calories you are burning and should be consuming, you need to look no further than a reliable scale.</p>\n\n<p>Let’s break this down in a few easy to follow steps...</p>\n\n<ul>\n<li>Weigh yourself before you eat in the morning to get a starting number.</li>\n<li>Run a calculation (from any TDEE Calculator) to determine a starting point for caloric intake. Take the number you get and remember it.</li>\n<li>Stick as close to that number as you possibly can (only counting consumed calories, you shouldn’t be counting burned calories at all). Do this every day for a week. Consistency is critical here.</li>\n<li>Weigh yourself in the morning after the week has passed. If you gained weight, your TDEE is lower. If you lost weight, your TDEE is higher.</li>\n<li>To determine your proper TDEE, you’ll simply want to continue adjusting your total calories until your weight stays the same. Changing your intake by increments of 100-200 should all you need.</li>\n</ul>\n" }, { "answer_id": 42079, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>It's possible you're gaining muscle which is why the scale doesn't budge. I'd suggest measuring your body fat percentage with calipers. You can find your BMR using calculator online. Since you're trying to lose weight, the calories you burn at rest should be a good calorie deficit if you're also working out sufficiently. You can also play around with your macros and lower your carbs more, eventually your metabolism will slow down naturally and you'll have to take a break from dieting. There's two schools of burning fat, most people diet and exercise but you can do one or the other. Exercise less eat less, or exercise more and eat more. Cycle between losing the fat through dieting and light exercise, and hardcore exercising to burn fat.</p>\n\n<p>To calculate body fat percentage, lean mass, etc you can do the following:\nUse the Jackson Pollock 3 point skinfold test and measure your body with fat calipers.and enter them in the formula, replacing \"j8, j9, and j10 with the 3 measurements.</p>\n\n<p>Body density=1.10938 - (0.0008267 *(J8+J9+J10)) + (0.0000016 *(J8+J9+J10)^(2)) - (0.0002574 *30)</p>\n\n<p>Bodyfat percentage== ((4.95/body density) - 4.5) * 100</p>\n\n<p>Fat weight=(Bodyfat percentage/100)*bodyweight</p>\n\n<p>Lean mass=bodyweight-fat weight</p>\n\n<p>This will give you the most accurate data. The goal is to keep lean mass the same or increasing while decreasing fat weight.</p>\n\n<p>If the numbers aren't budging.. just switch things up! Try not dieting but exercising more, or vice versa. Try fat loss circuits, metabolic conditioning, farmers carries, HIIT, etc..</p>\n" } ]
2018/07/07
[ "https://fitness.stackexchange.com/questions/38241", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28498/" ]
38,243
<p>I noticed that compared to my overall body,my glutes look a bit small.(I find a full glutes look very athletic and supplement a good lower body look).Also I don't do any glute isolation as I don't have cables or bands for that.I only do squats and DL for the lower body,but personally I feel that it's my genetics that is somewhat to blame. I therefore want to know how to tackle glutes as a lagging body part wrt both performance and hypertrophy.</p>
[ { "answer_id": 38242, "author": "mobcity zkore", "author_id": 23615, "author_profile": "https://fitness.stackexchange.com/users/23615", "pm_score": -1, "selected": false, "text": "<p>This <a href=\"https://www.youtube.com/watch?v=k2RyL8RjdFc\" rel=\"nofollow noreferrer\">video</a> uses the katch-mcardle formula. Asides from that it's a well put video that goes into the depth of setting your calories to lose weight.</p>\n" }, { "answer_id": 38245, "author": "JacobPariseau", "author_id": 28383, "author_profile": "https://fitness.stackexchange.com/users/28383", "pm_score": -1, "selected": false, "text": "<p>Weight loss is calories in vs calories out. Calories in is relatively easy to calculate - just watch your intake. Calories out on the other hand is far trickier. </p>\n\n<p>You might burn 1000 calories a day sitting down just breathing. But on a day you burn 500 calories exercising, your body will pull back and you might only burn 700 calories that day from sitting and breathing. Days you eat extra food will also cause you to burn more calories, so there is no linear easy relationship or formula to use that will guarantee you an accurate result. </p>\n\n<p>You're already familiar with the common formulas that serve as good starting points, but the only true way to know is to clock your intake over time and track how your weight changes. </p>\n\n<p>If you consume a steady 2200 calories every day for a week with a consistent amount of exercise and there is no change in your weight, modify your daily intake by 500 calories and check back in the following week. Eventually you will move the needle and have a good idea of what your TDEE actually is. </p>\n\n<p>Just remember that when your weight change plateaus because your body has adapted to that level of intake, you will have to adjust again. </p>\n" }, { "answer_id": 38251, "author": "JustSnilloc", "author_id": 27881, "author_profile": "https://fitness.stackexchange.com/users/27881", "pm_score": 1, "selected": false, "text": "<p>Any formulas you find online are simply rough estimates based on an average. If you really want to calculate how many calories you are burning and should be consuming, you need to look no further than a reliable scale.</p>\n\n<p>Let’s break this down in a few easy to follow steps...</p>\n\n<ul>\n<li>Weigh yourself before you eat in the morning to get a starting number.</li>\n<li>Run a calculation (from any TDEE Calculator) to determine a starting point for caloric intake. Take the number you get and remember it.</li>\n<li>Stick as close to that number as you possibly can (only counting consumed calories, you shouldn’t be counting burned calories at all). Do this every day for a week. Consistency is critical here.</li>\n<li>Weigh yourself in the morning after the week has passed. If you gained weight, your TDEE is lower. If you lost weight, your TDEE is higher.</li>\n<li>To determine your proper TDEE, you’ll simply want to continue adjusting your total calories until your weight stays the same. Changing your intake by increments of 100-200 should all you need.</li>\n</ul>\n" }, { "answer_id": 42079, "author": "Community", "author_id": -1, "author_profile": "https://fitness.stackexchange.com/users/-1", "pm_score": 0, "selected": false, "text": "<p>It's possible you're gaining muscle which is why the scale doesn't budge. I'd suggest measuring your body fat percentage with calipers. You can find your BMR using calculator online. Since you're trying to lose weight, the calories you burn at rest should be a good calorie deficit if you're also working out sufficiently. You can also play around with your macros and lower your carbs more, eventually your metabolism will slow down naturally and you'll have to take a break from dieting. There's two schools of burning fat, most people diet and exercise but you can do one or the other. Exercise less eat less, or exercise more and eat more. Cycle between losing the fat through dieting and light exercise, and hardcore exercising to burn fat.</p>\n\n<p>To calculate body fat percentage, lean mass, etc you can do the following:\nUse the Jackson Pollock 3 point skinfold test and measure your body with fat calipers.and enter them in the formula, replacing \"j8, j9, and j10 with the 3 measurements.</p>\n\n<p>Body density=1.10938 - (0.0008267 *(J8+J9+J10)) + (0.0000016 *(J8+J9+J10)^(2)) - (0.0002574 *30)</p>\n\n<p>Bodyfat percentage== ((4.95/body density) - 4.5) * 100</p>\n\n<p>Fat weight=(Bodyfat percentage/100)*bodyweight</p>\n\n<p>Lean mass=bodyweight-fat weight</p>\n\n<p>This will give you the most accurate data. The goal is to keep lean mass the same or increasing while decreasing fat weight.</p>\n\n<p>If the numbers aren't budging.. just switch things up! Try not dieting but exercising more, or vice versa. Try fat loss circuits, metabolic conditioning, farmers carries, HIIT, etc..</p>\n" } ]
2018/07/08
[ "https://fitness.stackexchange.com/questions/38243", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/27147/" ]
38,258
<p>I am a 21 year old male, overweight with BMI 27.6, body fat 21.5%. My goal is to lose weight and gain muscle. I am no expert in fitness so I'm here hoping to gain professional insight.</p> <p><strong>My plan:</strong> </p> <p>I go to the gym Mon through Fri. </p> <p><em>Mon, Wed, Fri</em> I use the Peloton Spin Bike for 45 minutes, where following their spin classes I burn about 500 Cal. Then I lift weights for 30 minutes.</p> <p>I then drink a protein shake: Pure Protein Whey protein, milk, one banana and one teaspoon of peanut butter. </p> <p><em>Tuesday and Thursday</em> I simply spin bike for 60 minutes (about 600 Cal) and do some ab workouts. No protein drinks. </p> <ol> <li>Does drinking the shake itself work against my efforts to lose weight?</li> <li>Am I going about this the right way? Is it ok health-wise?</li> <li>Generally speaking, what else should I do to effectively lose weight and gain muscle? Would you recommend following a health-fitness mobile app such as MyFitnessPal? Perhaps something more detailed and accurate?</li> </ol>
[ { "answer_id": 38259, "author": "pbouttier", "author_id": 28925, "author_profile": "https://fitness.stackexchange.com/users/28925", "pm_score": 0, "selected": false, "text": "<p>If you want grow more muscle, i recommand to do more weightlifting. Cardio is good, but if you have a nice diet weightlifting will help you more than massive amount of cardio. Be sure to do basic exercices: pull up, rowing, squat (front is better for avoid injury), bench press, lunge, etc.</p>\n\n<p>In long term, you will look better than just massive amount of cardio with a bit of weighlifting.</p>\n\n<p>About your questions:</p>\n\n<ol>\n<li><p>Yes i will not help to loose weight. But i will help to grow muscle if you don't have enought proteins by day (arround 1.5g/2g per kg per day is enough)</p></li>\n<li><p>Yes it's health-wise, but like i said previously, if you want more muscle, do less cardio and more weightlifting (or start with weightlifting to have more energy).</p></li>\n<li><p>Have a better diet is the key. Avoid all junk food, avoids all process food. Take a lot a fruits and vegetable, fish (omega 3), meat, eggs.\nAn app is not necessary, if you want result, just don't skip workout and don't eat shit, and it will be good !</p></li>\n</ol>\n" }, { "answer_id": 38277, "author": "Eren", "author_id": 28990, "author_profile": "https://fitness.stackexchange.com/users/28990", "pm_score": 3, "selected": true, "text": "<blockquote>\n <ol>\n <li>Does drinking the shake itself work against my efforts to lose weight?</li>\n </ol>\n</blockquote>\n\n<p>It counts against your daily calories, same as anything else you eat. Other than that though, there's nothing specific to protein shakes that would inhibit weight loss. </p>\n\n<p>Do be careful though; not all protein shakes are the same. Some of them, especially the \"mass gainer\" shakes, use a lot of sugar.</p>\n\n<blockquote>\n <ol start=\"2\">\n <li>Am I going about this the right way? Is it ok health-wise?</li>\n </ol>\n</blockquote>\n\n<p>If you're going to do both cardio and weights, then you want to lift weights first, and then do your cardio. You need a lot of energy to lift weights, and doing cardio first will rob you of that energy. Doing the weights first will allow you to lift heavier, which will lead to more muscle growth (which allows you to lift heavier . . .).</p>\n\n<blockquote>\n <ol start=\"3\">\n <li>Generally speaking, what else should I do to effectively lose weight and gain muscle? Would you recommend following a health-fitness mobile app such as MyFitnessPal? Perhaps something more detailed and accurate?</li>\n </ol>\n</blockquote>\n\n<p><strong>Yes!</strong> You absolutely need a way to track your calories and macros (carbs, fats, and protein). My fitness pal is just as good as the next calorie tracker. It isn't perfectly accurate (none of them are), but it is VASTLY superior to guesswork and mental math.</p>\n\n<p>As for fat loss in general, you need to find out what your daily caloric needs are. There are calculators (like this one: <a href=\"https://tdeecalculator.net/\" rel=\"nofollow noreferrer\">https://tdeecalculator.net/</a>) that can help you determine how many calories you need per day.</p>\n\n<p>Ultimately though, it all depends your body, genetics, and daily activity levels. So you need to experiment a little to find out what works for you:</p>\n\n<ol>\n<li>Weigh yourself</li>\n<li>Start with whatever daily calorie limit the calculator gives you.</li>\n<li>Stick to that limit every day for one week</li>\n<li>Weigh yourself again\n\n<ul>\n<li>If you weigh the same (or more), lower the calorie limit by 500 calories</li>\n<li>If you weigh less, then continue with your current limit</li>\n</ul></li>\n</ol>\n\n<p>And finally, a word on protein. Your muscles need protein to grow. How much protein per day? Anywhere from 0.5g to 1g protein per pound of body weight. Again, it depends on your body, and how much muscle you're looking to build. Adjust as needed, same as with your calories.</p>\n\n<p>Best of luck.</p>\n" } ]
2018/07/11
[ "https://fitness.stackexchange.com/questions/38258", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28975/" ]
38,264
<p>My name is Aaron, and I'm 23 years old. I've been doing exercises for 1.5 years but I have one problem related to pain.</p> <p>When I am doing exercise of biceps, my shoulder starts hurting prior to biceps pain, which means I cannot feel biceps pain. What can I do to avoid this shoulder pain? I have asked three or four gym trainers, but have not received an answer yet. The same problem is happening with my triceps and back, and sometimes with me chest. I checked my exercise position with our trainers, and with online Youtube trainers, and my position looks accurate. And I have tried low weight, e.g. 5 kg for biceps, but I still get the same pain with my shoulder.</p>
[ { "answer_id": 38266, "author": "Twyxz", "author_id": 28799, "author_profile": "https://fitness.stackexchange.com/users/28799", "pm_score": 0, "selected": false, "text": "<p>Your issue likely comes from form and controlling the weight. Likelihood is you tense or lift your shoulders when curling, you should try relax everything and isolate the bicep doing preacher curls or even trying to use seated curl machines.</p>\n\n<p>If these are not the solutions to your problem then it could be you have an underlying issue with your shoulder in which you should see a doctor about..</p>\n\n<p>Is the pain in your shoulder muscle pain or does it feel like its locking with something else?</p>\n" }, { "answer_id": 38270, "author": "Michał Zaborowski", "author_id": 20149, "author_profile": "https://fitness.stackexchange.com/users/20149", "pm_score": 1, "selected": false, "text": "<p>tl;dr - go, visit physical therapist. That is fastest, and best way.</p>\n\n<p>Besides other advises - it would not go away by itself, so you need to stop exercising. Without help / professional treatment - it can take a month, or even longer. If you face problems with 5kg - that is serious. Also please note that simple rest is not always path to 100% recovery. At least motion range will be limited, so some physical therapy should be done.</p>\n\n<p>If, for any reason you prefer to do that yourself - view <a href=\"https://www.youtube.com/watch?v=CyXq8pEoYnI\" rel=\"nofollow noreferrer\">this</a> video, and test yourself. I think it is more about rotator cuff. Other option is biceps itself. Anyway - that two guys are great, and I'm using their exercises in case of problems. Much, much earlier then you are now.</p>\n\n<p>If I'm right, most likely your shoulders are moved forward, which is typical this days, and brings a lot of tension to shoulders, rotators. Simple question - can you do biceps training with straight bar? If not then my guesses are more probable. </p>\n\n<p>For sure I can be wrong, if your injury is with you for some time, it can be anything around - your body tries to compensate / prevent pain. So again - it is better to visit someone who saw many cases like yours...</p>\n\n<p>People here are not to give medical advises. Please note that I have never see you, and just describing things from my own experience. </p>\n" } ]
2018/07/11
[ "https://fitness.stackexchange.com/questions/38264", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28977/" ]
38,272
<p>Hey guys i have a question. I am a late novice and other Routines like strong lifts, ICF, starting strength doesnt suit me because they lack on volume, take too long, hit fast the stalling wall etc ...What do you think about this workout Routines? Its full body 3 times a week: </p> <p>Day 1 : Strength Legs/Back , hypertrophy Push </p> <p>Squats 4x4-5 Incline benchpress 5x8 Power Rows 4x5 Closegrip Benchpress 2x10 Bicepscurls 2x10</p> <p>Day 2 : Strength Push , hypertrophy legs/Back</p> <p>Benchpress 4x4 Legpress/squats 4x8 Pull ups 3x5 ramped sets Military Press 4x6 RDL 2x12</p> <p>Day 3 : Deadlift , Light Accessories</p> <p>Deadlift 1x5 2x7 Benchpress 3x10 Pendlay Row/lat pulldown 3x10 Shrugs 2x10</p> <p>Goal is too become stronger and more muscular</p>
[ { "answer_id": 38296, "author": "Eric", "author_id": 7091, "author_profile": "https://fitness.stackexchange.com/users/7091", "pm_score": 3, "selected": false, "text": "<p>In general you're not going to be to outsmart a proven program with whatever you put together yourself. If you could develop a training program that worked better than <a href=\"https://startingstrength.com/about\" rel=\"noreferrer\">Starting Strength</a> or <a href=\"https://stronglifts.com/5x5/\" rel=\"noreferrer\">Strong Lifts</a> then everyone would adopt it. </p>\n\n<p>You're making the (probably incorrect) assumption that the program you've outlined above will get you more results in less time. It's possible, but you really need to ask yourself if you feel that you've come up with something better or if it's more about impatience. </p>\n\n<p>I hope that's not too rough of an answer, but you'd be much better off sticking with an established training program than trying to DIY it.</p>\n" }, { "answer_id": 38487, "author": "Gravemind", "author_id": 29245, "author_profile": "https://fitness.stackexchange.com/users/29245", "pm_score": 1, "selected": false, "text": "<p>I think it's better if you stick to some proven method like German Volume Training. It's similar to what your program looks like, but it's much more tested and proven to work. Also, it has a very high volume and takes relatively short time to complete. It's also ideal for hypertrophy, which is one of your main goals.</p>\n\n<p><a href=\"https://www.strengthsensei.com/german-volume-training-introduction/\" rel=\"nofollow noreferrer\">https://www.strengthsensei.com/german-volume-training-introduction/</a>\nHere's the link to a GVT article.</p>\n" }, { "answer_id": 38751, "author": "Jordan", "author_id": 29516, "author_profile": "https://fitness.stackexchange.com/users/29516", "pm_score": 0, "selected": false, "text": "<p>I liked doing <a href=\"https://jimwendler.com/collections/books-programs/products/5-3-1-second-edition-hard-copy\" rel=\"nofollow noreferrer\">531</a> for a little under a year, after being detrained for over a decade. It does not have high volume, but I found that it worked better for me than Starting Strength and Strong Lifts. Starting Strength was awesome for form on the compound lifts, but I liked 531 with assistance lifts better, and the progressions worked way better for me. </p>\n\n<p>I would hit regular PR's and built a solid strength base before moving to more of a hypertrophy focus. Now I'm just doing a PUSH/PULL/LEGS split with compound lifts integrated, but I think using some kind of proven program instead of rolling your own is good when starting out. Then you save time by not making the mistakes the other people may have already worked through over the years before they had a known program.</p>\n\n<p>So if you did something like 531, you can always incorporate the assistance lifts you want and like, but still have a solid core to build off of. Just don't go crazy on the amount of assistance you lifts you add.</p>\n\n<p>Also the Kindle ebook edition is cheaper and there are several apps that work for 531 to track what you are doing.</p>\n" } ]
2018/07/12
[ "https://fitness.stackexchange.com/questions/38272", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28984/" ]
38,274
<p>I have been logging my food for past month and have constantly ate 750 cal. less than my resting energy. Despite all of this I am gaining weight! Can anyone decode what could be wrong? I have eaten carbs like 30-40% of time, but the average input calories are always less than my resting energy by ~750 calories.</p> <p><strong>Profile:</strong></p> <ul> <li>40 years old Male</li> <li>5'10</li> <li>220 pounds</li> <li>Light active(3 miles walk/day, 15 min run every other night)</li> <li>Input calories/day ~1700 calories</li> <li>Required Energy ~2400 Calories (based on <a href="https://www.actx.edu/respiratory/files/filecabinet/folder14/2305_MetaSCal.pdf" rel="nofollow noreferrer">https://www.actx.edu/respiratory/files/filecabinet/folder14/2305_MetaSCal.pdf</a>)</li> <li>Added 3 pounds(fluctuating)</li> </ul>
[ { "answer_id": 38276, "author": "gwaigh", "author_id": 10872, "author_profile": "https://fitness.stackexchange.com/users/10872", "pm_score": 3, "selected": true, "text": "<p>You are gaining weight because you are not eating 750 cal/day less than your Resting Energy Expenditure.</p>\n\n<p>1) The formulas provided in your linked document are estimates, not measurements. While version 1 estimates your REE at 2420, version 2 estimates it at 2060. The size of this discrepancy might be due to these estimators being derived from a sample of \"healthy people\" and if you are trying to lose weight because your 220 pounds @ 5'10\" is from being obese, you might be outside of the population they were studying when constructing these estimators.</p>\n\n<p>2) You may be eating more than the 1700 cal you believe, but that isn't important just now.</p>\n\n<p>To get a reliable REE you probably need to have it measured, but in order to lose weight, you simply need to curtail your caloric intake some more. Cut back a bit more on your food and keep monitoring the results.</p>\n" }, { "answer_id": 38278, "author": "pbouttier", "author_id": 28925, "author_profile": "https://fitness.stackexchange.com/users/28925", "pm_score": 1, "selected": false, "text": "<p>Gwaigh is right. If you weight is too elevate, you have probably disturb your body. You can not compare you to others people at this point. \nThe fatter you have been, the less you have to eat after that. And if you eat too much (and badly), you will gain fat more easily than \"normal\" persons (you can't kill fat cells, so they will fill this directly). It's sad but true.</p>\n\n<p>The easiest way to mesure to loose weight is to cut calories each week / 2 weeks. When you don't loose weight for 2 weeks, note how many calories you eat by day. It's you're maintenance, and you can start calc with this number.</p>\n" } ]
2018/07/12
[ "https://fitness.stackexchange.com/questions/38274", "https://fitness.stackexchange.com", "https://fitness.stackexchange.com/users/28988/" ]