PPumpItUp Member

It happens to us all, 2 years ago I hurt my wrist. I was doing standing overhead press with a lot of weight. I hit failure and tried to bring the weight down to the power-clean position but my muscles gave out once again. Instead of dropping the bar I held onto it.

Stressing the central nervous system plays in brain health, muscle growth, etc. but it is the muscle repair and growth that accounts for the after-burn effect. "Exercise stresses the muscles which creates growth factors. This contributes to brand new brain cells and it increases the number of pathways for oxygen, energy,…

I've seen my share of newbies in the gym with horrible form, not only with core lifts but other lifts as well. It might be okay for light weight but once they feel more confident and increase their weight they hurt themselves and I stop seeing them at the gym.

True that. Thanks for clarifying.

Do you want me to find the study?

Not with the after burn effect. Nothing compares to lifting in this regard. HIIT is good as well though.

Also, take creatine monohydrate, it will help you loose weight, gain muscle and improve cognition. It is one of the most studied supplements on the market and it is completely safe as long as you do not have a per-existing kidney disease.

Keep your protein high. At the very least 1g/lbs. If you have not lifted in a while there is a good chance you can recomp, for a little while at least, gaining muscle and loosing fat at the same time. Once you are at a standstill you will have to make the decision if you want to increase your calories to bulk or keep them…

Lifting has an "after-burn effect." If you got in a good workout and damaged your muscles well you will burn extra calories after you lift while your body is repairing the muscles.

Studies have shown that there is no difference in hypertrophy between heavy weights and few reps and light weight with many reps. Core exercises like squats and bench can be done at lighter weights with many reps. Deads however should be done with as few reps as possible. The more reps you do the more likely you will mess…

Have you thought about swimming?

Agreed, its likely plantar fasciitis or some other type of inflammation. Ice, elevate, and rest. Hopefully its not a fracture.

Do you have access to a pool? You can walk in the water to reduce impact.

I remember reading a while ago that there is no point to jog slowly. It creates extra impact on your feet, knees etc. and it does not burn extra calories compared to a fast paced walk. Unless you are jogging at a moderate pace or faster I think you should stick to walking. If you want to increase the difficulty try walking…

Why does it matter? Go until you reach failure and write that down, adjust accordingly.

I just need to keep reminding myself that fasting for a short period will not hurt my gym performance. http://breakingmuscle.com/nutrition/intermittent-fasting-for-athletes-the-why-and-how

Same here, if I am fasting I am not hungry and I do not mind not eating but once I start eating I do not want to stop until I am full. Lately I have been getting all of my calories from 2 meals, lunch and dinner, and a post workout protein shake with dextrose added.

"Looking at the numerous studies I've read, the earliest evidence for lowered metabolic rate in response to fasting occurred after 60 hours (-8% in resting metabolic rate)." "Seemingly paradoxical, metabolic rate is actually increased in short-term fasting. For some concrete numbers, studies have shown an increase of 3.6%…

If you are restricting your calories it is easy to lose muscle mass as well as fat mass. If you bump up your protein intake and lift weights you can reduce the catabolism of calorie restriction. The article in this link talks about metabolic slowdown: https://authoritynutrition.com/starvation-mode/

https://www.sciencedaily.com/releases/2015/04/150408124640.htm

This is one of the reasons why. https://www.sciencedaily.com/releases/2015/10/151030111740.htm It also shown to reduce chances of diabetes, some forms of cancer and heart disease.

This is the recommendation https://www.nlm.nih.gov/medlineplus/ency/article/002470.htm

Thanks. I'll try out the wild apricot

Balls2thewall. Have you ever considered not eating during the day, that way you can eat all your calories at night?

Interesting article on elite athletes on low carb diets: https://www.sciencedaily.com/releases/2015/11/151117091234.htm

Also, remember the old adage, abs are made in the kitchen and not in the gym. Exercise is important for your overall health and maintaining your muscle on a calorie deficit but if you eat back the calories you just burned and end up with a surplus you are just going to get bigger.

I say you should skip the preworkout, they are mostly hype. None of the guys at my gym that keep up on nutrition trends take preworkouts anymore. You can either drink coffee or take a caffeine pill instead. That's what most preworkout are, a bunch of caffee, yogimbi (sp) and other stimulants. A lot of people take in a post…

Damn 90% fat. I would have no idea what to consume to keep my protein low. Just chug olive oil?

I'm doing this for pretty much the same reason you are. If I have the freedom to eat all day I graze and I always go over my desired calories, with IF and keto it's hard to eat 2600 calories of fat and protein in 6-7 hours. I'm so stuffed I don't even care anymore about snacking in the middle of the night and when I am…

Sounds like you are talking about a protein sparing modified fast. https://my.clevelandclinic.org/health/diseases_conditions/obesity/hic_PSMF_Diet_Program A recent study came out where they took a group of overweight men and cut their calories by 40% +- 10%. They kept their protein intake high though. Even with such a…