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I completed a Century Ride (100 miles) on Saturday. My average speed for the ride was 15.8 mph. I did the same ride last year at 14.7 mph, and the year before at 14.3. I think 3 things contributed to my improvement this year: I lost 10 lbs by counting calories, I increased my protein intake, and added barbell squats to my…
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Flaxseed is high in phytoestrogens, even higher than soy. Research on the health and/or risks of phytoestrogens is mixed. In large populations, phytoestrogens reduce the risk of cancer. On the other hand, some high-risk groups should avoid phytoestrogens.
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Doing squats has improved my cycling. My speed, endurance, and climbing ability have all increased since I started doing them a few months ago.
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I've wondered the same thing. Is it necessary to keep increasing the exercise to stay at the same level of fitness?
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If you're just starting out, ANY exercise program can be beneficial. You just have to find something you enjoy, so you'll keep doing it. Love the outdoors? Try running or cycling. Enjoy group activities? Check out Zumba or spinning classes. Prefer to work out at home? There are DVD and YouTube videos. Also, keep in mind…
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I depends on your goals. If the most important thing is to lose weight, eat less. If you really want to get stronger and lift heavier, eat more. Don't try to lose more than one to two pounds a week, because your body can't metabolize body fat faster than that. If you lose weight faster, you're losing muscle and water. Use…
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Try blending 1 tablespoon raw cacao powder and a dash of cinnamon with 8 ounces fresh watermelon juice. It sounds like an odd combo but it's delicious! No magical properties, though..
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Thanks.
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Some of the studies mentioned in this article indicate that leucine supplements would be beneficial for elderly persons to offset the diminished protein absorption associated with aging. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4555150/ I'm 57 so I'm not elderly yet, but I'm still concerned about aging changes. My…
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A lot of avocados are grown in Mexico and California. The crops have been affected by the drought. The farmers have to pay more money for water and they pass it along to the customers.
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Home-grown tomatoes and avocado from my yard.
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Cottage cheese and fruit. It's filling and high in protein.
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Do you eat dairy? Cottage cheese or yogurt with fruit will help you meet your protein and calorie goals.
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Lack of minerals like zinc, copper and magnesium can affect PPD. http://www.ncbi.nlm.nih.gov/pubmed/22952489
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It's better to have a moderately priced bike that fits you, than an expensive bike that doesn't fit. The fitting will include the size of the frame, the height and tilt of the seat, the width and position of the handlebars, and other variables based on your measurements and the type of riding you want to do. Good luck,…
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Yes, go to "settings" and you can change it.
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[I used a lighter bar, but there was no marking on it. I'm assuming it was 25lbs, but maybe 30lbs? How can you tell if it doesn't tell you? ] Is there a scale at the gym? Weigh yourself, then weigh yourself holding the bar, and then subtract. I have a lightweight bar (1 inch diameter) that weighs 18 lbs.
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Yesterday I did a 14 mile (round trip) hike to Mt Wilson. It took us 5 hours going up and 3 hours coming down. I was so sore today I could barely move but forced myself to do my SL5X5 lifts. Felt much better afterwards. Happy Independence Day everyone!
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I am a 5'6" female, when I dropped from 135 to 125 lbs I could take the hills faster. When I dropped another 4 lbs to 121, I lost my endurance on the long rides.
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Thank you! Sounds like good advice. I hadn't heard of Alex Viada so I googled him and read a few articles about him.
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I've been a cyclist for about 5 years, and started Stronglifts 5x5 just a few months ago. I've got a Century ride coming up in August. I feel like I need to cut back on lifting while I train for the ride, but don't want to lose my progress. Is it best to cut back on weight, cut back on frequency (once or twice a week…
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There's a big difference between "minimum requirements" and "optimal for building muscle". I'm not sure what MFP standard setting is, but I'm suggesting that you try to get more. Have you tried soy? You're already doing the strength - building program, and since you can't change your genes, maybe work on nutrition? I'm…
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Make sure you get enough protein.
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My diet is more varied on weekends, but on workdays I like to have the same things (smoothie or overnight oats for breakfast, chicken or salmon for lunch). They're easy to prepare, I know the calories and macros, they taste good and keep me satisfied all day.
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Squats are easier for me, probably because my legs are strong from cycling and I've already been doing squats as a body weight exercise. I've been lifting 45 lbs for the deadlift but I think I can go heavier for that one.
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I'm averaging about 2300 calories a day, and macros % are about 50 carbs, 30 fat, and 20 protein.
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When I was in high school in the 1970's, the school nurse would line up all the girls and weigh us, and announce your weight out loud to make sure you were embarrassed. If you were considered overweight, she gave you a printed diet plan that consisted of 1/2 grapefruit for breakfast, 1/2 cup of cottage cheese with a slice…
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Thanks for your feedback. I'm going to start over with a weight that's easy for me, add weight in smaller increments, eat more calories, and try to trust the process.
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Try finding a group to walk with. You might be more motivated to keep doing it if you knew other people were expecting you. Sign up on meetup.com and put "walking" as your interest. You can probably find a group in your area.
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When I was hula - hooping consistantly (about 20 minutes a day while watching TV) my belly "felt" firmer but didn't appear any different.