DreesPerformanceTraining Member

I guess it depends on what you agreed to. We don't offer meal plans, we set up calories and macros, depending on the client's goals, and then give pointers here and there to help meet those goals. Do you mean workouts for you to do on your own? I generally do not give out workouts for clients to do on their own, but I have…

I think as a group member you have to copy and paste the URL into a private message or post it on your news feed. I think only group leaders can actually send out invitations.

I think doing full body workouts are ideal, but it will be challenging to gain strength while on a deficit and riding 4-5x/week. What does your workout usually look like?

@chocolate_owl's post basically says it all. I would just add that weight fluctuations are common from day-to-day. It really takes a month or two to start seeing a real trend in your weight.

Both. Your calories will dictate how much you weigh and your macros will dictate how much of that is muscle and fat. This is assuming you are working out appropriately and eating a realistic diet. With this said, if your calories don't match your goals, it doesn't matter what your macro ratio is - you're not going to gain…

Some female clients will gain weight, some will lose. It depends on where they are starting. If they are 50 pounds overweight and then start lifting heavier, chances are they are still going to lose a lot of weight because the muscle weight they gain will not off-set the fat weight they lose. It looks like you are pretty…

I keep my clients in the 5-15 rep range - usually 5-10, rarely higher than that. If it's too light, you are probably going to quit from the burning, before actual muscular failure happens. The trick is to push the bar down into the crease of your hips, to keep it off your bladder and pelvis. I can go up to around 225lb…

Good to hear you're doing it for yourself.

The lower back is not an area you want to be stretching. Lower back pain is usually a sign that you're moving/using your lower back too much when you're exercising. Stretching your hips, upper back, and chest might relieve some of the pain. Also, I would focus on strengthening your hips and anterior core, opposed to doing…

Power in numbers!

Cardio is never necessary to lose weight and not necessary for most people to lower their BF%. I would focus on getting your calories set to match your goal. Then making sure you get enough protein. With the calories you have left, you can split up however you prefer between carbs and fats.

Mobility is the same thing as active flexibility in my example. I used that term so everyone could see that they are related, but not the same.

Sure. There is a lot different terms and ways to look at it so I'll just break it down into two oversimplified groups. Passive flexibility - The range of motion a joint or muscles has. Imagine someone stretching your hamstring as you lay on your back. Active flexibility - The range of motion a muscle or joint has when…

Just to throw in my $0.02. There has been a lot of good advice, but also some poor advice. First, the likelihood of you lacking the flexibility to squat is very close to zero. This is assuming you have no injury or anything else going on (which I'm guessing is no based on the fact that you didn't mention anything). 9/10 it…

To add to my last answer, I would recommend not trying to do too much on your own. Being detrained and overweight, you are likely to cause a lot of stress to your joints by working out alone. I would seek out a professional to help you. Also, your diet is going to be the most important part of the whole process.

They won't do anything to reduce the size of your stomach, but plank and crawling variations are effective and pretty safe on the lower back. I also think supine belly breathing is very effective are retraining the core to function properly. You can look up "pri 90/90 breathing" to get an idea of what I am referring to.

There isn't a lot you can do other than reduce the amount of fat around the area. Your posture could play a part, too. People with anteriorly tilted hips generally have a little bulge in their lower stomach.

You could do the whole push up, plank, sit up, etc. routine, but that isn't going to do much for your goals. You might have to bite the bullet and sign up for a cheap gym membership.

Everyone's pace is different, but you want to avoid falling into the comfort zone of "going for a 30 minute jog." 1. Mix in some intervals 2. Go for shorter runs at a faster pace 3. Go for longer runs at a slower pace I'm not a distance guy, so I would suggest finding a beginner running program and sticking with that for a…

It'll take months if not years, but it should tighten some. Continue lifting using primarily multi-joint exercises.

Sorry I missed this question. It depends on how much of a deficit you are on now. Try bumping up 100-250 a day each week until you are maintaining your weight. As long as you are focusing on strength training with your trainer, it seems like a good mix.

Moving in or out. Change to a pronated, neutral, or supinated grip - whichever feels the best for your elbow.

That's a tough one. I think the pool is still your best bet. If being prone or supine hurts the back, you could try "running" in the shallow end. There is a lot of there things you can do to get your heart rate up without actually swimming in the pool.

Most ab exercises you should be working both. Your abs isometrically contract to keep your pelvis from moving and your hip flexors move your legs up and down. I would just really focus on keep your pelvis and ribcage connected by preventing your hips from rolling anteriorly and posteriorly.

Have you tried chalk? Wraps can be used sparingly when your grip does give out. Deadlifts, loaded carries, and kettlebells exercises are all good for improving grip strength. Depending on the weight you are using, you might want to consider switching to a barbell on your back or your shoulders when doing lunges.

Sorry I missed this one. I think it depends on the class and the what their goal is. Perhaps, they feel if they have a lot of fit people in their classes that it will serve as motivation for the less fit to stick with it. It is also very challenging to work with people just starting out in a group setting. Often times…

Awesome. Glad to hear.

A burning pain or the burning you feel when your muscle fatigue? If you are having pain, go see the doc.

1. Limit the amount of rows and pull ups you do when it flares up. 2. Massage your forearm with your thumb or other object. 3. Warm up good. 4. Adjust your hand position with pulling exercises. 5. Don't be afraid to use dumbbells or kettlebells instead of a barbell - they allow for a more natural motion.

1. I believe everyone should do shoulder activation/warm up exercises prior to training the upper body. People with prior injuries and those at higher risk of shoulder injuries, should spend a little extra time warming up. The serratus anterior being the primary focus. You definitely want to make sure your training is…