90 minute Q&A - All fitness and weight loss related please

rachmaree

Wondering if there are any particular programs you recommend for pregnant women? I'm in my 3rd trimester, and I'm walking more and more, but still trying to do 2-3 weigh sessions per week, although I feel a bit lost about what 'program' to follow.

Nightterror218

Bumping so i can follow

Coconut0406

I know this is probably a silly question but I'm really curious about this.

is there a correlation between a person's age and when DOMS kicks in?

My dad and I started working out together a few weeks ago. We do the same workout and somehow I'm really sore the next day but he doesn't feel anything until maybe the second day. I'm just wondering if it takes older people longer to feel delayed muscle soreness after a hard workout. You know, maybe something to do with recovery speed?

stroutman81

Hopefully a quick and dirty one for ya...

I feel like stretching/mobility work doesn't get the attention it deserves from most people. Any links/references to decent routines?

I can't say that I've seen anything worthy in terms of prepackaged products. The problem is, and this transcends stretching/mobility work as it can be applied to any programming in general, any prepackaged program sold to the masses is going to be sub par given that we're all rocking unique bodies, capacities, and issues.

I think about all the people I see in my business and there are definitely some trends. By and large, most people come to be with weak glutes and core and kyphotic thoracic spines (look up upper crossed syndrome and lower cross syndrome)... so in that sense, since it applies to most people, you can put together a corrective exercise program that will help the majority of people who view it. But mostly it's going to come down to the individual needs.

I got a glimpse at a product that Eric Cressey, Mike Robertson, and Bill Hartman put out called Assess and Correct. It can be found here:

http://robertsontrainingsystems.com/assess-and-correct/

It's the best attempt I've seen as personally assessing static posture and prescribing corrective mobility, strengthening, and stretching stuff for the specific postural flaws. But I can't say I'd endorse it as something everyone around here should run out and buy.

There's a real nice product that's more directed at professionals from Charlie Weingroff, but again, this isn't something the everyday consumer is going to pick up and it's definitely not a program:

http://charlieweingroff.com/2010/12/trainingrehab—rehabtraining-dvd-set/

Here's how I handle my own posture/mobility:

I strength train, as that's one of the best forms of mobility out there. Think about what deep squats do for hip range of motion, stability, etc.

I foam roll a lot. While there's not a ton of academic research supporting it, foam rolling works. I roll every single day. Some before I train. Some in between sets. At night while messing around on the floor with the kids.

I do a lot of corrective direct strengthening for areas that tend to get lengthened and/or underactive for me. This tends to be the stabilizers of the shoulder and hip... lots of things like band pullaparts, wall slides, clamshells, x band walks, face pulls, etc.

I stretch as I see fit based on what's feeling tight.

That's pretty much it and I'm sure that's not what you were looking for.

Oh, and I have a good relationship with an amazing ART practitioner here that I'll go to when my issues exceed my own capabilities.

stroutman81

Bumping this so it shows up on my wall.
Thanks for taking your time.

Steve is a great resource, take advantage of this time people.

Thanks man... back is looking huge!

stroutman81

Wondering if there are any particular programs you recommend for pregnant women? I'm in my 3rd trimester, and I'm walking more and more, but still trying to do 2-3 weigh sessions per week, although I feel a bit lost about what 'program' to follow.

Definitely not my area of expertise. But I will refer to:

http://www.stumptuous.com/weight-training-during-pregnancy

Jillk1023

bump to read after work hours

jenhen2752

For 9 months, I stuck to pretty rigidly to 1200 calories a day and consistently lost 1lb a week. At almost my target weight, I got a Fitbit which started crediting me with extra calories for all the activity I did during the day (just walking around, housework etc cos, at that point, I wasn't working out) and I stopped losing weight. I've since started working out and am burning about 500 calories a day through activity........so, if I continue to want to lose weight, should I stick to consuming 1200 calories, even if I'm burning an additional 500 calories per day as this gives me a Net Calorie Intake of 700 cals - is this safe? I'm pretty confused - it was easy when I wasn't working out and was completely inactive!!! It has been weeks since I've lost anything, however, this could also be muscle gain, right?

spicy618

If DOMS isn't a sign of a "good" workout, what is?

I'm of the mindset that a good workout will make my muscles sore. However, i've been lifting for about 2.5 months and have only felt it in the first few sessions. I know i'm not that fit. :laugh:

Mia_RagazzaTosta

bumping to follow

stardancer7

bumping for future reference

mooookie

I do push ups daily about 500 a day.. Am I doing damage? I started doing them when I read about Herschel Walker.

stroutman81

I know this is probably a silly question but I'm really curious about this.

is there a correlation between a person's age and when DOMS kicks in?

My dad and I started working out together a few weeks ago. We do the same workout and somehow I'm really sore the next day but he doesn't feel anything until maybe the second day. I'm just wondering if it takes older people longer to feel delayed muscle soreness after a hard workout. You know, maybe something to do with recovery speed?

Recovery ability definitely declines with age, but I can't imagine that being the root cause of his delayed response. Regardless of age, response to training is going to vary from person to person... some people might feel most sore the next day while others will feel it 2 or 3 days after. I'm not aware of any research out there indicating older populations have a delayed DOMS... but admittedly I've not done a lot of digging on the subject nor do I train a lot of elderly clients.

stroutman81

For 9 months, I stuck to pretty rigidly to 1200 calories a day and consistently lost 1lb a week. At almost my target weight, I got a Fitbit which started crediting me with extra calories for all the activity I did during the day (just walking around, housework etc cos, at that point, I wasn't working out) and I stopped losing weight. I've since started working out and am burning about 500 calories a day through activity........so, if I continue to want to lose weight, should I stick to consuming 1200 calories, even if I'm burning an additional 500 calories per day as this gives me a Net Calorie Intake of 700 cals - is this safe? I'm pretty confused - it was easy when I wasn't working out and was completely inactive!!! It has been weeks since I've lost anything, however, this could also be muscle gain, right?

I'd remove yourself from the neurotic concern about the right calories intake.

Try this.

Start at 10 cals/lb

Then adjust accordingly based on what's happening.

People bombard me with questions claiming, "I eat XXXX cals per day and I burn XXX cals per day and I want to lose XX lbs... is that calorie intake right?"

Here's the problem. People have an idea of what they're spending and what they're eating... but that idea isn't fixed. It varies by the day. And even without the variability, the accuracy of most peoples' estimates are suspect at best. Very few people are meticulously tracking with a digital food scale and we even have research showing the dietitians have a very hard time assessing their intake.

Point is, throwing all of these numbers out there does little. It's about a process of fine tuning your intake based on how your body's responding.

Check this out:

http://body-improvements.com/resources/eat#calories

I suggest the entire article, which is really a book, but this part specifically applies to your question.

stroutman81

If DOMS isn't a sign of a "good" workout, what is?

I'm of the mindset that a good workout will make my muscles sore. However, i've been lifting for about 2.5 months and have only felt it in the first few sessions. I know i'm not that fit. :laugh:

Haha, yeah, DOMS definitely isn't indicative of workout efficacy. I mean it's rewarding for a lot of people as it lets them know that they did something. But I can make progress in strength and physique without ever feeling true DOMS.

So what are good signs?

Unfortunately I can't say that there are any acute signals. It's more the longer term trends in performance and physique that are indicative.

I think it always helps people to boil it down to the simple fact that there are really only two variables that are in our control for improving physique - minimizing fat mass and maximizing muscle mass.

We know what systems work to manage both of these variables.... an energy shortage for the former and a progressively challenging stimulus to the muscles for the latter.

In terms of the latter, as I'm sure this is what you're referring to, if you're getting stronger over time and you're doing enough work at each session, you're heading in the right direction.

stroutman81

I do push ups daily about 500 a day.. Am I doing damage? I started doing them when I read about Herschel Walker.

Damage? Hard to say. But I assure you that you're not going to turn into Herschel doing that.

a) He is a genetic freak.

b) He likely tinkered with PEDs.

c) He likely did much more than what he led everyone on to believe.

Why I wouldn't suggest doing what you're doing, without knowing your goals:

a) If it's the only thing you're doing as far as resistance training goes, it's terribly unbalanced - what about the other muscles in your body that aren't trained by the pushup.

b) Unless you're goal is to get the muscles involved in the pushup very aerobic, what's the point?

c) If you are trying to improve your physique, this is the last way that I'd go about it.

Amitysk

bump for later

Sarauk2sf

Tagging to read through and steal links

vjohn04

If DOMS isn't a sign of a "good" workout, what is?

I'm of the mindset that a good workout will make my muscles sore. However, i've been lifting for about 2.5 months and have only felt it in the first few sessions. I know i'm not that fit. :laugh:

Haha, yeah, DOMS definitely isn't indicative of workout efficacy. I mean it's rewarding for a lot of people as it lets them know that they did something. But I can make progress in strength and physique without ever feeling true DOMS.

So what are good signs?

Unfortunately I can't say that there are any acute signals. It's more the longer term trends in performance and physique that are indicative.

I think it always helps people to boil it down to the simple fact that there are really only two variables that are in our control for improving physique - minimizing fat mass and maximizing muscle mass.

We know what systems work to manage both of these variables.... an energy shortage for the former and a progressively challenging stimulus to the muscles for the latter.

In terms of the latter, as I'm sure this is what you're referring to, if you're getting stronger over time and you're doing enough work at each session, you're heading in the right direction.

Great question and great answer.

CallMeCupcakeDammit

Tagging so I can creep later. Thanks for this!

kcritter77

Bumping to peruse later.

spicy618

If DOMS isn't a sign of a "good" workout, what is?

I'm of the mindset that a good workout will make my muscles sore. However, i've been lifting for about 2.5 months and have only felt it in the first few sessions. I know i'm not that fit. :laugh:

Haha, yeah, DOMS definitely isn't indicative of workout efficacy. I mean it's rewarding for a lot of people as it lets them know that they did something. But I can make progress in strength and physique without ever feeling true DOMS.

So what are good signs?

Unfortunately I can't say that there are any acute signals. It's more the longer term trends in performance and physique that are indicative.

I think it always helps people to boil it down to the simple fact that there are really only two variables that are in our control for improving physique - minimizing fat mass and maximizing muscle mass.

We know what systems work to manage both of these variables.... an energy shortage for the former and a progressively challenging stimulus to the muscles for the latter.

In terms of the latter, as I'm sure this is what you're referring to, if you're getting stronger over time and you're doing enough work at each session, you're heading in the right direction.

Great question and great answer.

I agree.

Thank you.:flowerforyou: I will continue to progress as safely as possible. Today, I went up 5 more lbs on my DL and Squat .:drinker:

Justmj77

bump

PikaKnight

Tagging

amoffatt

Bump to read later.

caly_man

tag

SideSteel

For 9 months, I stuck to pretty rigidly to 1200 calories a day and consistently lost 1lb a week. At almost my target weight, I got a Fitbit which started crediting me with extra calories for all the activity I did during the day (just walking around, housework etc cos, at that point, I wasn't working out) and I stopped losing weight. I've since started working out and am burning about 500 calories a day through activity........so, if I continue to want to lose weight, should I stick to consuming 1200 calories, even if I'm burning an additional 500 calories per day as this gives me a Net Calorie Intake of 700 cals - is this safe? I'm pretty confused - it was easy when I wasn't working out and was completely inactive!!! It has been weeks since I've lost anything, however, this could also be muscle gain, right?

I'd remove yourself from the neurotic concern about the right calories intake.

Try this.

Start at 10 cals/lb

Then adjust accordingly based on what's happening.

People bombard me with questions claiming, "I eat XXXX cals per day and I burn XXX cals per day and I want to lose XX lbs... is that calorie intake right?"

Here's the problem. People have an idea of what they're spending and what they're eating... but that idea isn't fixed. It varies by the day. And even without the variability, the accuracy of most peoples' estimates are suspect at best. Very few people are meticulously tracking with a digital food scale and we even have research showing the dietitians have a very hard time assessing their intake.

Point is, throwing all of these numbers out there does little. It's about a process of fine tuning your intake based on how your body's responding.

Check this out:

http://body-improvements.com/resources/eat#calories

I suggest the entire article, which is really a book, but this part specifically applies to your question.

^^ This is exceptional information ^^

nitza53

I'm a newbee but I bet that you have a lot of heavier muscle mass rather than fat, we don't want to lose that muscle.

VicPuff

Ohhh, I'll go, I'll go! Although I'm pretty sure 90 minutes is already up.

Hopefully this will be quick. When you talk about "lean people getting leaner" what exactly does that mean? I'm 122lb and 26% bodyfat (Dexa scan). Oh and I'm 5'6". I'm having a hell of a time seeing significant changes and I've been at this since late April (at this means watching my cals and lifting heavy). I feel like I have enough body fat so that changes should come a little faster. I don't think I count as "lean people getting leaner" correct?

Thanks!

ogiesmom

Thanks for all the information and links!