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i cook 7 portions of each meal so i have one each day. i just add my shopping list into a myfitnesspal Recipe and set the number of servings to "7." simple example recipe would be like: chicken breast, boneless skinless 3.5lbs white jasmine rice, 3.5 cups dry broccoli florets, frozen, 8 cups then i would get 7 meals each…
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chin ups are easier because they involve more musculature. so if you are just learning, start with those until you can do a few reps. once you can do both, train both!
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there is no such thing as lower abdominal muscles, the rectus abdominis, which comprises the entire "6 pack" or "8 pack" is a single muscle that originates on the pelvis and inserts on the ribs.
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no a scale with mL will not help you. you can't weigh a volume. in this case using the cups for those measurements that need it is MORE accurate than the scale. Assuming you fully pack the measuring cups without air pockets and make sure the top is level. most foods with a USDA nutrition label should also list the serving…
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eat bigger meals instead of snacking.
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almost every collegiate rower also does lifting work 2-4x per week as part of their training program. squats, deadlifts, pullups, bench press, rows, abs. I row and also powerlift. Rowing does work many muscle groups but it is an endurance exercise, not really strength. You can't row and say "oh i worked out my abs today by…
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sucking in is different from keeping abs tight. think of it more like bracing your stomach for a punch. abs contract and pull the pelvis UP and the rib cage DOWN, making a nice hard surface to deflect punches. to get a feel for how to do this, look up the exercise "dead bug." it's an excellent drill for learning how to…
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get new shirts and get the waist tailored. this will also provide motivation not to get fat again, lest you have to re-buy fat clothes >_<
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this is a myth that started with a misunderstanding. at lower heart rates a greater PERCENTAGE of energy burned is fat. For example at 50% Max heart rate, the calories you burn will come from ~50% fat and 50% carbs. At 80% MHR, the calories you burn will come from roughly 30% fat and 70% carbs. but the overall Total…
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lifting does not result in weight gain unless you eat more than your TDEE. weight control is diet. 100%.
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your goal is not weight loss but fat loss. who cares if you gained 10lbs of muscle (thats actually awesome). 10lbs of muscle is a lot smaller on your body than 10lbs of fat, and it looks a lot better. lifting ensures that the weight you DO lose is ALL FAT. if you just do cardio you will lose a mix of both fat and muscle,…
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@idioblast @CollieFit @makingmark that is what my fitbit charge recorded, consistently, for a few weeks of wearing it. what i am saying is that 3-5 miles is easy to add up in one normal day going to work. Alternatively, that fitbit is so inaccurate at counting steps as to make it useless any way. i do take somewhat…
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calorie logging naturally has a lot of error. but I have scale data and food logs that very closely corroborate that a 500cal defecit = 1lb weight loss per week. now its quite possibly that my calorie logging has a large systematic error and I am truly eating a much higher defecit than I think... but does it matter, if I…
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wrap dishcloths around the bar for your deadlifts. do pullups hanging from a towel. on your last rep of deadlift, hold it at the top as long as possible. fatgrips DO work, but they will really only work your grip more for pulling exercises. for things like bench press, curls, etc the benefit is way lower. and there are…
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yep. the bar has been lowered. American Heart Association says at least 120m per week of moderate to vigorous aerobic activity just to lower your risk of heart disease. instead we now have people who barely move all day. at least 10k steps is better than zero. but its not going to make you "fit." humans evolved to be able…
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salad dressing is typically a high calorie food, since it is based around primarily fats such as egg yolks, oil, and cheeses.
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soreness stops occurring the more regularly you squat. keep squatting, youll get less sore every time.
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absolutely incorrect, this is the path to elbow and shoulder problems when you squat heavy. all of the weight should be supported by the back musculature and very little on the elbow and shoulder joints. if you are trying to push/hold the bar up with your hands it is wrong. you should almost be pulling the bar harder into…
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just about every cooking oil has 120cal per TBSP. olive oil, butter, corn oil, canola oil, all about the same. 1 TBSP of oil is a lot of oil. use less. 1 tsp of oil is more like 35-40 calories, and still plenty of oil. mix it with vinegar to put on your spinach for a tasty dressing that makes it go farther. it is shown in…
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I eat dinner late at night, so i have no desire for breakfast in the AM. If I work out in the AM, I almost always do it fasted, and I will have a light breakfast afterwords containing protein+carbs. lost plenty of weight and gained plenty of muscle skipping breakfast almost the entire time. now i work out in the mornings…
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My trigger is absolutely Stress at work, especially when coupled with improper nutrition for the day (like if I forget my home-prepared lunch, or didn't grocery shop and had to bring something outside the norm). also, having too little fat during the day makes me grumpy and more likely to crave something fatty. My binges…
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if you want to get lean, get lean. if what you really want is to be lean, then being fat sucks even if you are getting stronger. it sucks watching your strength go down but it gives you time to work on other stuff in the gym. for example when losing weight I focus on really perfect technique and adding in more bodyweight…
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Losing 2lbs / week at an average daily intake of 2900cals. This suggests I have a true defecit of ~1000cal/day. I don't know my Sedentary TDEE but calculators suggest it is around 2200 cal/day. So if my maintenance is 3900 cal/day and my BMR is 2200/day, then i suppose I am burning 1700/day through exercise. About an hour…
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daily activities... no. this is included in your TDEE calculation when you pick "sedentary" "lightly active" etc. exercise beyond what you considered in your activity factor... that I count. in the end it doesn't matter, if your weight isn't dropping then you logged something wrong, eat less or workout more and that will…
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treat it like a sport. every lift is a different "event" and training isn't just working out, it's PRACTICE. each lift is a technical skill so there is always something to work on technique wise. if you learn good enough technique to go heavy, you will see there is also a psychological element to it as well. lifting, as a…
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10 minutes is a great cooldown for lifting but not going to get your CV system very fit. true cardiovascular benefits only come from sustaining your heartrate beyond the 20-30 minute mark. a mix of intervals (tabata, HIIT, whatever you want to call it) AND long, slow distance is necessary for maintaining well-rounded…
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it's not going to be a significantly higher amount. maybe 10 calories more per mile? if you mis-measure your cooking oil by 1/10th of a tablespoon you will have undone this error. it's in the noise. don't worry about it.
