Fitness and Nutrition Q & A
JonDrees
Posts: 161 Member
Hi. About a year ago, I offered to answer people's fitness related questions on here and it turned out pretty well, so I decided to go for it again. If you have any fitness, nutrition, or gym related questions, I'd be happy to try and answer them for you. Also, if you have questions about exercise technique, feel free to post a video of you doing the exercise and I'll do my best to help you out. The more specific the question the better.
If you want to check out the previous discussion, here is the link:
http://community.myfitnesspal.com/en/discussion/10376020/ask-a-personal-trainer-gym-owner/p1
If you want to check out the previous discussion, here is the link:
http://community.myfitnesspal.com/en/discussion/10376020/ask-a-personal-trainer-gym-owner/p1
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Replies
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Why have you changed accounts?5
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Competitive Nordic skiers are the fittest people on earth. How do you measure VO2max for Nordic skiing?0
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NorthCascades wrote: »Competitive Nordic skiers are the fittest people on earth. How do you measure VO2max for Nordic skiing?
I suppose unless you had access to a lab with a specially designed treadmill, you would have to test it the same way anyone else would.1 -
I'm using pre-workout and creatine to try to put on muscle but lately during cardio I'm cramping up is it because of the pre-workout and creatine or is it something else.0
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Where are you cramping up?0
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Spinning class to night. My calf's to night.0
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Why do I sometimes get a post-workout fever? Sometimes I even get flu-like symptoms too. It can last a few hours to about a day after. I am hydrating before, during and after the workout and always eating afterwards. It doesn't even matter what the temperature is either. I get it if I go running in cold weather as well as warm weather. I always change out of sweaty clothes immediately after working out. It will usually subside if I take an nsaid but I hate taking pills and would rather find a way to avoid the fever to begin with.0
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fredgonzini wrote: »I'm using pre-workout and creatine to try to put on muscle but lately during cardio I'm cramping up is it because of the pre-workout and creatine or is it something else.
First of all neither of those make you put on muscle. Proper stimulus and a caloric surplus are how you achieve muscular hypertrophy
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fredgonzini wrote: »Spinning class to night. My calf's to night.
I have this happen sometimes. Maybe an electrolyte issue. You may want to try eating a banana about 20 to 30 min prior to working out and/or adding an intra-workout supplement powder to your water. I've been using MuscleTech's Monster Amino, which seems to do the job, but there may be a less expensive alternative. Hope this helps.
There will probably be a few nay sayers about this approach, but I'm an experimentalist at heart, so I would try it and it will either work or it won't. Easier to try it and see rather than practice all of the mental *kitten* that some on this site seem to like. LOL1 -
NorthCascades wrote: »Competitive Nordic skiers are the fittest people on earth. How do you measure VO2max for Nordic skiing?
In Norwegian?5 -
Hi. About a year ago, I offered to answer people's fitness related questions on here and it turned out pretty well, so I decided to go for it again. If you have any fitness, nutrition, or gym related questions, I'd be happy to try and answer them for you. Also, if you have questions about exercise technique, feel free to post a video of you doing the exercise and I'll do my best to help you out. The more specific the question the better.
If you want to check out the previous discussion, here is the link:
http://community.myfitnesspal.com/en/discussion/10376020/ask-a-personal-trainer-gym-owner/p1
whats the best way to fuel a HM?0 -
NorthCascades wrote: »Competitive Nordic skiers are the fittest people on earth. How do you measure VO2max for Nordic skiing?
In Norwegian?
:laugh:0 -
fredgonzini wrote: »I'm using pre-workout and creatine to try to put on muscle but lately during cardio I'm cramping up is it because of the pre-workout and creatine or is it something else.fredgonzini wrote: »I'm using pre-workout and creatine to try to put on muscle but lately during cardio I'm cramping up is it because of the pre-workout and creatine or is it something else.
It might be unrelated to both of your supplements. I don't think anything in the pre-workout would cause cramping. The creatine could have a small effect, but most likely you are just not drinking enough water.
I want to say I saw a stat that said 90%+ of all muscle cramps are a result of simple dehydration.2 -
monkeefan1974 wrote: »Why do I sometimes get a post-workout fever? Sometimes I even get flu-like symptoms too. It can last a few hours to about a day after. I am hydrating before, during and after the workout and always eating afterwards. It doesn't even matter what the temperature is either. I get it if I go running in cold weather as well as warm weather. I always change out of sweaty clothes immediately after working out. It will usually subside if I take an nsaid but I hate taking pills and would rather find a way to avoid the fever to begin with.
Are you actually getting a fever or just feeling hot? I have people that get hot/nauseous, but nothing like what you are describing. I wouldn't be able to help you with that one, sorry. I recommend talking to your doctor about it.0 -
fredgonzini wrote: »I'm using pre-workout and creatine to try to put on muscle but lately during cardio I'm cramping up is it because of the pre-workout and creatine or is it something else.
First of all neither of those make you put on muscle. Proper stimulus and a caloric surplus are how you achieve muscular hypertrophy
There's no reason to insult the guy. There have been dozen, if not hundreds, of studies that have shown the benefits of creatine.2 -
fredgonzini wrote: »I'm using pre-workout and creatine to try to put on muscle but lately during cardio I'm cramping up is it because of the pre-workout and creatine or is it something else.
First of all neither of those make you put on muscle. Proper stimulus and a caloric surplus are how you achieve muscular hypertrophy
There's no reason to insult the guy. There have been dozen, if not hundreds, of studies that have shown the benefits of creatine.
I wasn't insulting him. I was telling him he was misinformed if he believes that taking creatine and pre workout will result in growth.
Yes I know, there have been hundreds. Creatine Is the single most studied sports supplement on the market. It's also been used in studies to improve mental cognitition as a possible treatment/prevention of mentally degenerative diseases.
Creatine has no direct influence on muscle growth other than increasing muscular ATP levels, an energy source used by skeletal muscles. Which can result in greater energy output and possible extended sets, which can result in a greater level of stimulus. To which is needed to engage protein synthesis. I merely believe that people should spend more time researching the things that they're blindingly putting in their bodies. Especially when pre workouts used to contain ephedrine(an amphetamine) and DMAA which have been directly linked to deaths of individuals.
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1) I see many comments about making sure the bar is the proper height off the floor before beginning a regular DL, but I've never seen how far off it's supposed to be. I use a 5ft bar, 1 inch diameter, with the largest diameter plate 25#. How far off the ground should the bar be?
2) Is there a meaningful training difference between using a 6 ft vs 5ft bar as long as the bar supports the weight and it's not hundreds of pounds?
Thanks!
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400 days log went from 309 to 228lbs I am 5'11" stared lifting 6 months ago. I want to gain muscle and lose fat at the same time. I have made good gains in muscle. Down to 21% body fat. Just the hand hold type of fat calculation. Hate my side boobs. Any thoughts open to advise. Love long bike rides thinking about a triathlon0
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1) I see many comments about making sure the bar is the proper height off the floor before beginning a regular DL, but I've never seen how far off it's supposed to be. I use a 5ft bar, 1 inch diameter, with the largest diameter plate 25#. How far off the ground should the bar be?
2) Is there a meaningful training difference between using a 6 ft vs 5ft bar as long as the bar supports the weight and it's not hundreds of pounds?
Thanks!
1. Unless you are a competitive powerlifter, there really isn't a "proper height." However, the standard height would be that of a 45lb plate. If you are using less than that, you might want to put a small box or a couple plate underneath the 25lb plates, to bring up the bar a little. With that said, there isn't anything wrong or bad about going lower than that (as long as the form is good).
3. For your purpose, there is no difference. They are probably different weights though.
Hope that answers your questions.2 -
1) I see many comments about making sure the bar is the proper height off the floor before beginning a regular DL, but I've never seen how far off it's supposed to be. I use a 5ft bar, 1 inch diameter, with the largest diameter plate 25#. How far off the ground should the bar be?
2) Is there a meaningful training difference between using a 6 ft vs 5ft bar as long as the bar supports the weight and it's not hundreds of pounds?
Thanks!
1. Unless you are a competitive powerlifter, there really isn't a "proper height." However, the standard height would be that of a 45lb plate. If you are using less than that, you might want to put a small box or a couple plate underneath the 25lb plates, to bring up the bar a little. With that said, there isn't anything wrong or bad about going lower than that (as long as the form is good).
3. For your purpose, there is no difference. They are probably different weights though.
Hope that answers your questions.
Thank you. How high is the bar at a standard height of a 45 lb plate? (inches?)
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1) I see many comments about making sure the bar is the proper height off the floor before beginning a regular DL, but I've never seen how far off it's supposed to be. I use a 5ft bar, 1 inch diameter, with the largest diameter plate 25#. How far off the ground should the bar be?
2) Is there a meaningful training difference between using a 6 ft vs 5ft bar as long as the bar supports the weight and it's not hundreds of pounds?
Thanks!
1. Unless you are a competitive powerlifter, there really isn't a "proper height." However, the standard height would be that of a 45lb plate. If you are using less than that, you might want to put a small box or a couple plate underneath the 25lb plates, to bring up the bar a little. With that said, there isn't anything wrong or bad about going lower than that (as long as the form is good).
3. For your purpose, there is no difference. They are probably different weights though.
Hope that answers your questions.
Thank you. How high is the bar at a standard height of a 45 lb plate? (inches?)
Google says 8.75 inches.3 -
What's an appropriate training plan structure for a 50km trail race with a marathon the following morning?1
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fredgonzini wrote: »400 days log went from 309 to 228lbs I am 5'11" stared lifting 6 months ago. I want to gain muscle and lose fat at the same time. I have made good gains in muscle. Down to 21% body fat. Just the hand hold type of fat calculation. Hate my side boobs. Any thoughts open to advise. Love long bike rides thinking about a triathlon
Seems like you're doing well so far. I'd just keep doing a combo of resistance training and cardio, and keep eating under your TDEE.2 -
42F, 5'4", and after losing 30+ lbs, I've maintained 120 lbs +/-5 for 1.5 yrs on 1700-1900 calories. In the last 2 yrs, I've mainly done cardio (hiking, cycling) and no serious resistance training. I have apple shape genetics so my lower body looks good, hips 34in., but my upper body needs help - arms need to lose 0.75-1 in. to look really defined, and abs 1.5-2 inches off for proper abs. With muscle growth and fat loss, I expect to drop to 115 lbs to achieve this toned look.
My 4 questions are:
1. If I start a well planned, balls to the wall, 5x/week bodyweight training program (no gym) and continue with my hiking and cycling, is 3 months a reasonable time frame to achieve those goals and have a more "toned" look, assuming high motivation and plenty of time to exercise and recover?
ps: The training will use bodyweight, TRX, dumbells, pullup bar, bands, med balls, beachbody dvds etc. No barbells.
2. I've read that women only need a 125 calorie surplus to build a realistic 0.5-1 lb of muscle per month. Do you agree? If not, how much is required?
3. Someone suggested bulking and cutting but I think that's rubbish and unnecessary given I'm happy with my current size and don't want/need to gain unnecessary fat that I then have to lose again. I just need some body recomposition. What d'you think?
4. What pointers can you give me to achieve my goals in the 3 month time frame.
Thanks.0 -
MeanderingMammal wrote: »What's an appropriate training plan structure for a 50km trail race with a marathon the following morning?
I'm assuming this is a trolling attempt, but if serious, I would do a lot praying and drink lots of red bull.1 -
MeanderingMammal wrote: »What's an appropriate training plan structure for a 50km trail race with a marathon the following morning?
I'm assuming this is a trolling attempt, but if serious, I would do a lot praying and drink lots of red bull.
Nope, I've got one of those weekends in September. Curious to hear what you think.3 -
Traveler120 wrote: »42F, 5'4", and after losing 30+ lbs, I've maintained 120 lbs +/-5 for 1.5 yrs on 1700-1900 calories. In the last 2 yrs, I've mainly done cardio (hiking, cycling) and no serious resistance training. I have apple shape genetics so my lower body looks good, hips 34in., but my upper body needs help - arms need to lose 0.75-1 in. to look really defined, and abs 1.5-2 inches off for proper abs. With muscle growth and fat loss, I expect to drop to 115 lbs to achieve this toned look.
My 4 questions are:
1. If I start a well planned, balls to the wall, 5x/week bodyweight training program (no gym) and continue with my hiking and cycling, is 3 months a reasonable time frame to achieve those goals and have a more "toned" look, assuming high motivation and plenty of time to exercise and recover?
ps: The training will use bodyweight, TRX, dumbells, pullup bar, bands, med balls, beachbody dvds etc. No barbells.
2. I've read that women only need a 125 calorie surplus to build a realistic 0.5-1 lb of muscle per month. Do you agree? If not, how much is required?
3. Someone suggested bulking and cutting but I think that's rubbish and unnecessary given I'm happy with my current size and don't want/need to gain unnecessary fat that I then have to lose again. I just need some body recomposition. What d'you think?
4. What pointers can you give me to achieve my goals in the 3 month time frame.
Thanks.
1. That might be pushing it a little, especially if you're trying to put on some muscle at the same time. 2-4lb of weight loss is realistic and sustainable for most people. Anything more than that usually results in the rebound effect or a loss of a lot of muscle.
2. I think that number is a little low. I would probably recommend 250kcal and adjust from there.
3. Yeah, I would probably go for the recomp route with your current stats.
4. You'll have to be close to 100% on you nutrition if you want to achieve that goal in 3 month. If you're highly motivated it's possible, but I know that would be to much for a lot of people.
Hope that helps.3 -
Traveler120 wrote: »42F, 5'4", and after losing 30+ lbs, I've maintained 120 lbs +/-5 for 1.5 yrs on 1700-1900 calories. In the last 2 yrs, I've mainly done cardio (hiking, cycling) and no serious resistance training. I have apple shape genetics so my lower body looks good, hips 34in., but my upper body needs help - arms need to lose 0.75-1 in. to look really defined, and abs 1.5-2 inches off for proper abs. With muscle growth and fat loss, I expect to drop to 115 lbs to achieve this toned look.
My 4 questions are:
1. If I start a well planned, balls to the wall, 5x/week bodyweight training program (no gym) and continue with my hiking and cycling, is 3 months a reasonable time frame to achieve those goals and have a more "toned" look, assuming high motivation and plenty of time to exercise and recover?
ps: The training will use bodyweight, TRX, dumbells, pullup bar, bands, med balls, beachbody dvds etc. No barbells.
2. I've read that women only need a 125 calorie surplus to build a realistic 0.5-1 lb of muscle per month. Do you agree? If not, how much is required?
3. Someone suggested bulking and cutting but I think that's rubbish and unnecessary given I'm happy with my current size and don't want/need to gain unnecessary fat that I then have to lose again. I just need some body recomposition. What d'you think?
4. What pointers can you give me to achieve my goals in the 3 month time frame.
Thanks.
1. That might be pushing it a little, especially if you're trying to put on some muscle at the same time. 2-4lb of weight loss is realistic and sustainable for most people. Anything more than that usually results in the rebound effect or a loss of a lot of muscle.
2. I think that number is a little low. I would probably recommend 250kcal and adjust from there.
3. Yeah, I would probably go for the recomp route with your current stats.
4. You'll have to be close to 100% on you nutrition if you want to achieve that goal in 3 month. If you're highly motivated it's possible, but I know that would be to much for a lot of people.
Hope that helps.
Yes it helps, thanks. Regarding surplus for muscle growth, I got that 125 calorie figure from >http://www.acaloriecounter.com/diet/how-many-calories-to-build-muscle-or-gain-weight/
and 250 is for men.
Since my current maintenance is 1700-1900, the 125 is so small that it's within the margin of error and I don't want to start weighing my food on a scale. That's too obsessive. Plus, TDEE is an estimate. And even at the high end of female muscle growth rate of 1 lb/month is so small, it's unmeasurable.
Q - So given all that, instead of risking eating too much, wouldn't it be smarter to just use my performance as an indicator of muscle growth and a measuring tape to measure fat loss? If I'm able to do more reps/volume/weight over time on all my exercises, wouldn't that be the best way to know if I'm gaining muscle while I keep my intake at roughly the same 1700-1900?0
This discussion has been closed.
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