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https://youtu.be/wJBqBDZoSvQ
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Sarcopenia is absolutely a concern. I would try to consume at least 161 grams of protein a day and strength train.
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There are programs which don't classify exercises by muscle group. Lots of novices have success with barbell squats on 3 nonconsecutive days a week. 5 days is plenty!
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The plan today is low bar pin squats at 250 lbs x 6 x 4 then close grip bench press at 200 lbs x 6 x 4. If a set proves to be a grinder I will back off about 5 percent.
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bump
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She didn't say she tried deadlifting that amount. (I'm pretty confident she can pick more than ten pounds off the floor and stand up with it. For the other lifts, I suggested dumbbells to get strong enough to use a barbell.)
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BTW, you have no idea how amazing you can be if you start this and keep at it. Strength training is a fountain of youth. Seriously, you're future self will be awesome. You won't just recover... you will far surpass yourself.
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Four exercises: Bench Press, Press ("Overhead Press"), Deadlift, Squat. Of these, the squat is the most difficult to "do right" and the debates over what is right are unending. But your a novice so you could probably gain a lot keeping it simple. While I think barbells are best, you can use dumbbells for the presses for…
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I track three things. Calories, Protein, and body weight. But sometimes I can only track weight and be able to get along with ease in social situations. This holiday season is such a time. I simply set my calories back when I can track and lose the extra pounds... However, at the rate I've been shedding new pounds, I…
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I love this. Three years ago and some change I had an ischemic stroke and basically couldn't move my right side. A significant amount of control came back in rehab so that, when I was sent home I was walking with a cane. It will be 3 years ago of December 3rd that I left my cane at home and limped to my gym, hoping no one…
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Your doctor does not know what he's talking about. I don't necessarily mean his diagnosis. I mean his advice. He doesn't know which movement are causing you problems (assuming that's the case) or what the risk really is. Notice how his advice changed. He really meant "be careful out there" but didn't think that sounded…
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https://medium.com/@nntaleb/strength-training-is-learning-from-tail-events-7aa2c074569d
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Please go visit BarbellMedicine.com and read Austin Baracki on pain... before you decide to give up these awesome barbell movements.
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This was a really helpful thread.
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No. It's easier that way. Tastes creamy.
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If you have enough patience to be diligent at negatives, then that my be best. I never was. I used a barbell to do pendlay rows (barbell rows where you place the barbell on the floor between each rep). That got me strong enough to do a couple.
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Average between 6 and 12 eggs a day. I blend them raw in coffee with coconut oil. Lost 60 pounds over the last 3 years. (Not saying they were the reason; just that it didn't stop me)
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Because strong arms and a weak back are a future injury outside the gym. If you learn proper form and start with low weight, and increase the load incrementally yet steadily, you're less likely to be injured inside or outside the gym. A couple weeks ago I had to lug around several bags of concrete. Carrying them, getting…
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I feel energized after barbell squats, deadlifts, and presses, because the whole world seems to weigh a lot less after I do them. But I think I would be tired after something like water aerobics or any kind of cardio that was intense.
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That's weird. I linked channels, not videos. I suggest going to youtube.com and searching for "nia shanks" and "girls gone strong"
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https://www.youtube.com/user/NiaShanks https://www.youtube.com/user/GirlsGoneStrong The next two are into to Staci: http://www.nerdfitness.com/blog/2011/07/21/meet-staci-your-new-powerlifting-super-hero/ http://www.nerdfitness.com/blog/2013/09/26/an-update-with-staci-our-powerlifting-superhero-plus-academy-scholarships/…
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Shoulder press is frustrating even when you're eating a surplus in my opinion (I assume you mean the same lift as a standing overhead press).
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Stronglifts is excellent but if you read about where he got the program, you will find the original 5x5 programs that he credits were more like 3x5. The first two sets were warm ups with lesser weight. Stronglifts has you do warm-ups and then do 5 full working sets. So you can save time doing 3x5 if you want. Most of my…
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Had an ischemic stroke on October 10, 2015. The morning of October 11 my right side was so weak I could hardly move it at all. By December 3 I could limp well enough to walk to the gym. I left my cane at home to not draw attention to myself. I squatted with just the bar, pressed overhead, and deadlifted 65 lbs. I focused…
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When I thought of healthy exercise as mainly cardio, I had the same problem. When I started a progressive lifting program, rest days became hard to endure. I can't wait to answer the question, "Will I be able to squat/deadlift/press/bench press/power clean more than last time. 3x a week at the gym is all it takes.
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OP, this is an incredible opportunity for you to grow as a person, to acquire more health-conducive diversions, more productive habits and hobbies, and the mental toughness to be able to endure and become less susceptible to boredom. As a stroke survivor, boredom helped me push my recovery (nothing made me want to leave…
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The main thing I love is about my gym is that is within walking distance. The first time that I went outside without my cane (I had an ischemic stroke less than two month's earlier) it was to go to the gym. I didn't want the cane to alert the staff of my condition. I was able to walk (or perhaps limp) into the gym and…
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Machines are better that nothing. But I would think that dumbbells would be more effective. Personally I would guess that one-armed overhead and bench press would be safer that using both arms at once. Better to have only one weight over your head.
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https://www.reddit.com/r/Fitness/comments/zc0uy/a_beginner_dumbbell_program_the_dumbbell_stopgap/ Check this out for Planet Fitness.
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Appearance changes vary. But strength changes can show up in a week if you do it right.