CodyQuinlan Member

I think style of training is the problem here. Doesn't matter if you do p90x10000 you'll get more of a weight loss effect from that. Try getting in the gym and moving heavy weight with compound movements. That + a calorie surplus and you'll see a lot of gains haha

5x5 80% of 1 rep max for compounds squat deadlift military press and bench. Combine in with a few isolation movements after. So like for back days I'll do deadlifts and weighted pull ups first as they are compound movement and then follow it with lat pull downs and cable rows for isolations

NO

No, either make it a rest day or don't. Hill sprints is still resistance training for your legs and lower back. But HIIT has been shown to increase muscle mass when combined with strength training vs. strength training alone due to an increased stimulation of satellite cell(stem cells of the muscles) which enter the…

I would try to hit at least 2000 calories a day of you are doing strength training and you're day is semi active, reason being you'll want to minimize muscle mass loss when cutting weight because going to 1300 is drastic your body will shed muscle and fat when dropping weight. I say do 2000 and see if you get a change look…

220-age is about around your maximal heart rate but this can also vary per individual as well as you level of cardio conditions ect. It's not crazy high tho if you're doing high intensity interval training mine usually reaches 196

It sounds like those scams more like an insanity or p90x workout. You don't need a class to help you get in shape just watch some strength training YouTube videos

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I'm eating 3500-4000 calories and gain about .5-1lb a week I think you should up the calories

In American personal trainers are worth a 300 dollars license and not much more and one with a bachelors degree in biology or health sciences would be able to help you much better. Or a physical therapist or registered dietitian

I would do some research on "cutting". It is virtually impossible to gain muscle on a calorie deficit however! You can perform a "cut" rather than trying to just lose weight. A cut will be slow and you will see minimal weight loss each week however at the end up if you will have retained a majority of your muscle mass.

If you still have weight you want to lose as someone stated above lose that first before you consider going into a caloric surplus to gain muscle other wise your body fat will spike high and cutting will be a pain

Biologically speaking it is two things a change in muscle composition for example your muscles will lose mitochondria density and SR density but increase myofibrils which are responsible for force generation this way your muscles generate more force at the cost of endurance and contraction speed while your muscles can stay…

I work at a physical therapy office and one of the PT's does kettle bells and loves it. Personally I believe majority of the work is done by momentum and gravity and thus you'll see little results but that's my opinion.

You guys should check out Nikki from alphalete

Virus no way haha, I workout when I have respiratory type infections I found light cardio actually gets me better faster

Trained for a lot of marathons and half marathons you just have to learn how to belly breath you can't suck it in and run

0-4mm heel to toe drop shoes and DO NOT heel strike. Harvard studies showed heel striking caused by wearing traditional running shoes caused a higher level of knee, shin and foot injuries when compared to barefoot styled runners.

As a marathoner and cross trainer I would say go with a mimimal heel to toe drop show, get hoka one ones if you need support and cushion or get a pair of inov8 great for hiking my cross training and running

Stair master, weighted hip thrusts, and the queen of the glutes Romanian deadlifts

Yes

You'll probably gain some muscle but no where near what the stereotypes say. Maybe about .25lbs of muscle a week if you're eating a calorie surplus and doing weight training. If you're in a calorie deficit you'll most likely only be losing weight since its relatively impossible to lose weight while gaining muscle. I…

Strength training has also been shown to stimulate higher metabolic rate for hours following a workout unlike cardio that makes it hard to track too

Hip flexor stretch above is really good and someone suggested clams also very good. Although shoe choice could be a problem I switch to 0-4mm heel to toe drop shoes because the angle most traditional running shoes put your foot and hip in are not natural and results in plantar fasciitis and a lot of knee issues. Check out…

Me too except it's painfully difficult for me to gain weight fat included sounds like a blessing but it's also a curse haha so my food logs are probably not the best representation

I mean in my exercise physio class we talked about some elite ironman athletes having resting heart rates in the 40's but yes there is a such thing as too low and will cause inadequate blood flow. The real concern would be blood pressure you can have a 50 resting heart rate but still have a normal like 115/78 BP because…

Do the 5x5 at 80% of your 1 rep max for strength program it focuses on compound movements deadlift, squat, bench and overhead press. Believe it or not you'll probably burn just as much calories if not more by focusing all your efforts on strength training and hypertrophy lifting. The more muscle you have the more calories…

I'm 22 and when I started I was the same weight maybe 132. What worked for me was doing 3300 calories gym 6/7 days a week and doing 5x5 for compound movements and 4x8-10 for isolation movements

Eat more calories Compound movements! 6-7 days jack lalanne said it best if you don't know who he is well he pulled 70 boats 1 mile on his 70th birthday and invented leg extensions