I2k4 Member

The question doesn't specify "results" for what. The popular tendency is to assume "weight loss", but (unlike the mirror or my pants size) weight doesn't say if it's a beer gut or giant manly biceps and thighs. I lost most unwanted body fat over about a year starting 2019, with little math or fuss or MFP. Signed on here…

Sounds sensible, though with that fixed seat biking I'd keep glutes, hams, back and overall mobility in mind, e.g. https://www.healthline.com/health/fitness-exercise/hip-extension I'd throw in ball or mat crunch and lower ab variations lifting instead of putting weight on the feet.

Reading the SciTechDaily piece, I suspect looking at exactly the same weekly food intake of an obese American, first through CICO spectacles and then through carb/insulin spectacles, both would show that it's causing obesity. The claim then is that telling that obese American to eat something better based on carb/insulin,…

Resembles my 50 year history of workouts with DBs and cable machines (after four years of undergrad with coach Ted Newland at UC Irvine and the luxury of a relaxed if impecunious academic lifestyle thereafter). Big barbell lifts require coached skill and would be inadvisable without - everything listed in the OP looks…

Some years ago, with no precedent, I got very bad bursitis in the right shoulder, eventually figuring out it was from habitual side-sleeping. Forcing back-sleep worked. I still feel mild twinges if I lapse, and that's a "wake-up call" (pun intended) to reposition. My tip is to use extra pillows to find personal comfort,…

I've put on decent delts with DBs and resistance bands this year, but there's also a lot of potential for joint trouble. There's a fiesta of available bodyweight and loaded movements, rep and set programming available depending on equipment and facilities, and whether the goal is strength or hypertrophy - my only advice is…

The Cdn chart is a laugh. When I came from the US gasoline was still sold in Imperial (UK) gallons, about a fifth larger than US. Then came Litres, another headscratcher for calculating "mileage" or talking to Yanks. (As to scales, don't own one.)

People have to settle their doubts about cholesterol. I disregarded the decades of discouragement, and generally been comfortable with two or three in omelet or fried, but did recently stop cracking them raw into smoothies, on research that cooked the protein and nutrients are substantially more bioavailable.

No experience with rehab bands (I use big loop resistance bands) - just passing on recent awareness of several California legal actions this year regarding violation by major brands of its regulations on carcinogens produced in the manufacture of latex exercise bands. Testing by the Center for Environmental Health (CEH)…

Too little information to say anything specific. Generally, I wouldn't consider any Rx for any purpose without a formally diagnosed medical dysfunction and a clear understanding of what the Rx is supposed to do for it, why it's necessary and what the downside risks for me (in particular) might be. Generally that comes from…

An awful lot of that fleece is made from recycled plastic bottles - on the eco-sinful scale I'd put wearing plastic bottles for years well below single-using them for fitness hydration.

Thanks to the two of you for clearing it up. Being fairly sedentary apart from workouts, I like diarizing those workouts with entries and notes instead of a separate logger to remember them. I guess will reset my actvity level to minimal - probably means recalibrating that whole section of the app since theres a warning…

Pretty new to MFP, it appears defining activity level sets a baseline calorie intake (mine's set Lightly Active) but then entering any substantial exercise in the Diary manually adds more food even if those manual workouts seem to fit within that basic Lightly Active and the target activity goal set. Taking all these…

The Mind Pump crew posted a quick guide last year: https://mindpumppodcast.com/blog-post/how-do-i-choose-a-personal-trainer-at-my-local-gym/ They make the point that it's worth checking out their time and trouble working with other gym clients first. (Also recently did a podcast on how to tell you've picked a lemon.)

For muscular fitness look up reverse crunches (can be weighted, too) and dead bug style exercises. Kegels are good for aging insides. As others say, no such thing as "spot reduction" of body fat, it accumulates and goes away differently for different people. Fat is lost through consistently burning more calories than are…

I'll let others opine on the PHYSICAL advantages, relative to whatever else is available for the purpose. My (very long) experience is that SOCIALLY, for decades bench press been probably the most common first-impression standard for, and question asked, about personal physical strength among like-minded enthusiasts, such…

I'm fairly new to it and was put off that only "Cardio" calculates and discounts calories when added to the Diary. Most familiar with the Android app, it includes a "Strength" item in Cardio, but also a button to "Create your Own" exercise. I used some independent calorie calculators to "Create" and save parameters for a…

I started using this nearly daily since spring, concurrent with more and more consistent resistance training and macro tracking here, all of which is going pretty well - but no "before / after" evidence. I think it's more about individual tolerance and possible deficiency of natural fabrication, and individual goals and…

Well, you were probably in high school when I graduated UC Irvine. It's a blessing to be in reasonably good shape at this stage of life, but it's also a stage where surprises come from out of the blue, and it's best to be as ready for them as is practical. I read the dilemma as possibly more about improving appearance…

Maybe obvious, but make friends with your freezer and buy/freeze meat and frozen veg on sale in bulk. Family size packs of chicken thigh, pork chop, or beef can be sandwich bagged into portions before freezing, saved for a couple of months. Absent intolerance, 1 percent milk and non-fat yogurt in large containers. Very…

I add a 24g scoop of (usually) chocolate whey to breakfast oats, with non-fat plain yogurt or 1 percent milk, but with any combo of berries, diced fruit and / or nuts on hand. Recently started adding a little ground flax seed for Omegas (and seems to help move things along.) Mixability and mass market flavor isn't an…

OverDrive library loans has the ebook "Men's Fitness Complete Guide to Dumbbell Training", with a really comprehensive Form Guide of variations but with "cues" to proper form for each, often missing (or just wrong) in video workouts. Also nice to have a screen that stays still long enough to take the lesson in.

For years I used a Sansa Clip but since the non-replaceable battery conked I moved to my very first smartphone, a tiny LG still on Android 2.3 Gingerbread with ability to fully install apps on microSD. Wifi and GPS work well. Apart from music and audiobooks, it is still functional with current OSM offline maps, a tabata…

That spreadsheet is a real job of work, thanks for the link. I don't read the OP as having hard dietary restrictions (medical, moral, etc.) that drastically limit sources of protein. It might be a matter of trying some new foods and/or ways of shopping, storing and preparing them that take less time and effort. I'm also…

All due respect, but fixation on scale weight is a headscratcher for me. If the goal is to sauna off five pounds for the next prize fight weigh-in, bodybuilding stage competition shred, or to squeeze into a wedding cummerbund, okay. But as a matter of daily sustainable health, fitness, and appearance, why?

Don't see mention of meal scheduling. FWIW, I lost overweight a couple of years on a DIY low-carb "mildly hungry all the time diet", and started MFP tracking only recently to adjust for more programmatic exercise (mainly resistance training) while maintaining. Calculated daily Diary calories / macros increase depending on…

Be aware that if you're diarizing exercise with MFP your protein target macro will adjust. Example, I set my target macro as 170g, today did a 10 minute off-day HIIT that tells me I need 83g more (before dinner and a snack) - if I delete that HIIT session from the diary the protein recalculates to needing only 75g. It's…

Not uncommon to be disabled from exercise routines for medical or other reasons, and weight (body fat) and physical condition are different things. MFP diary tracking should roughly calculate the extra target intake calories burned from routine running, and keeping or losing more weight is a matter of reducing those intake…

Our very good big condo facility is still pandemic locked. Only beef is sometimes users (steppers and treadmillers) have lousy TV shows on the overhead monitors - interferes with music, wish the TV was gone.

Nice to read a reference to Charles Atlas, answer to getting sand kicked by beach bullies: https://archive.org/details/CharlesAtlas_201601/page/n23/mode/2up Some of the Atlas rhetoric is over the top but "dynamic tension" has its merits. Beyond, I'd agree with advice to get some professional coaching in resistance training…