SHBoss1673 Member

weight training performance gains for distance runners depend solely on whether that runner is deficient in muscle groups that would effect their running, if they are, and they do the correct type of weight training to benefit a running profile, then it can help, but if their muscles are already tuned for running, then it…

It's fine to work off a website calculation as a starting point. Bare in mind that this method will take a long time to get right unless you are really lucky and hit spot on on the first try. After you put in your data points it spits out a TDEE which should get you close. At that point, if you really want to be thorough,…

100 % correct, and it's an analogy I've used in the past. Although hunger and feelings of hunger come from a different mechanism. If you want to learn more on that look up ghrelin and leptin. Incidentally this becomes another symptom of starvation mode, the cessation of hunger feelings even when you aren't eating enough.

no, no, it's a good question. And a difficult one to answer definitively. When taken to the extreme, starvation mode is relatively easy to spot. Near to complete cessation of weight loss, listless hair, skin becomes dull and sometimes you loose color. Most likely your athletic skills and maximums will drop significantly…

another good observation. From the body's perspective, extra calories are calories that aren't currently being used or needed. The body doesn't think in terms of a day's worth of calories, it thinks in terms of right this second, how many calories do I need, and how many do I have in the system. In reality it's a positive…

it's a good point. TDEE isn't something that can be measured by a website, it must be directly measured via a device. That's the only way to tell for sure. Categories of activity level are a guestimate only. edit: some machines are better than others. I.E. a direct caloremitry test is the Super gold platinum standard as…

note the "up to". How much will depend on how much lean mass you have along with a host of other conditions, smaller people will fluctuate less.

Are you talking about foot positioning? Because that's the only thing you should be able to safely change with squats. Other than that your form should be very very static, there are no alternate angles with squats. You should always be a straight line from the heels through the hips through the shoulders with your spine…

Well, no, I'm simply wondering why you chose to increase your protein in relation to your current situation. If you're following the MFP guidelines then you're protein is probably pretty low, because MFP set's the protein ratio on the low end, so there's no issue with increasing your calorie percentage that comes from…

OK, but the question remains. Were you low on protein to begin with? Increasing protein may or may not help your situation at all. If you weren't deficient in protein levels to begin with, increasing it won't do anything as extra protein is used as energy just the same as carbs (although the process by which energy is…

Please keep in mind, with the very basic information you gave, it's difficult to tailor a workout regimen for you. But a very basic routine for overall cardiovascular fitness with some modest lean mass gains would be: 2 days of hard cardio 1 day of light to moderate cardio 2 days of weight training ( you can either do full…

Well, to be honest, nothing you do for a week is going to make a massive difference in your body profile. These changes take months to achieve and sometimes years. Cutting sugar is never a bad goal, but probiotics and removal of lactose may or may not have any affect on your physical appearance. My opinion would be to…

I concur with tyrsnbdr, without knowing what you're trying to accomplish, we can't really give an opinion.

So, as a certified Olympic weight lifting coach, I can tell you that the recommended way to fail a squat is to drop the bar and step forward using your hips (when doing a back squat), using the hands to push the bar up and back from your body. This would normally preclude a spotter, as a spotter could be hurt during the…

unfortunately, not all (or even very many) MD's are qualified to talk nutrition. It's kind of a dirty little secret in the medical community that doctors receive almost zero nutritional training, only 1 course in pre-med for GP doctors usually. Unfortunately many doctors won't admit this and give out erroneous advice when…

I've created a public download on dropbox that has a bunch of studies that I've read related to this topic along with a quick summary. this list is a little old, so some of these may no longer work, but give it a shot. it's in MS word format, so download the reader if you don't have word installed (the reader is free).…

first, let me apologize for taking so long to respond. Busy time for me. I'll have to look over my notes on where to go to find the statistics you're looking for, but please note, because most of these studies would fly in the face of traditional "diet" businesses, you won't find many privately funded studies that will…

the short answer is yes. You are messing with your chemical balance, and side effects could absolutely include mood fluctuations, among other things. Ketogenic diets are by far the hardest of all IMHO, if you choose that route, be sure to study up on the pitfalls and dangers as well as the benefits. I personally don't…

I didn't want to come off sounding preachy about it, I apologize if I did. Assuming good health, there's really no big down side to having 1.5 g/lb protein, I just wanted to make sure people realize that's a choice based more on what you prefer rather than a requirement for muscle increases. I just like to point these…

1.5 grams per pound is way overkill, even 1 g/lb is pretty high. The average person who is NOT looking to gain large amounts of lbm needs about .35 - .4 grams per pound protein. If you're trying to gain muscle (for strength or mass) it can double. You can go over that with not much of a problem, but there's absolutely no…

measuring body fat over a 1 week period is usually not going to be very accurate. What method do you use to measure?

Cant really say without much more detailed information but my guess would be at least 1735, probably a few hundred more, but without knowing all your current numbers including body Fat % age, medical history...etc. it's really hard to be more specific.

The actual FDA warning http://www.fda.gov/newsevents/newsroom/PressAnnouncements/ucm282334.htm the most pertenant sections are as follows: “These HCG products marketed over-the-counter are unproven to help with weight loss and are potentially dangerous even if taken as directed,” said Ilisa Bernstein, acting director of…

my main advice other than to seek out a coach who you trust to help you with form is perform this routine a lot with a dowel or empty bar in front of a mirror first many times. I'm an Olympic Weight Lifting Coach (certified by USA Olympic Weightlifting), and I don't let my clients touch weight until they have the form down…

wow, there's some really messed up ideas of what different sugars are and how our body uses them. so first of all, depending on the fruit, you will see varying ratios of sucrose and fructose (and glucose). Apples, in this case, are mostly Fructose (about 60% or so of their sugar), with the remainder split between sucrose…

this graph was for demonstration purposes only to help understand the relative gains. It's based on real life situation only in that I'm a trainer and know from training newbies et all that this is the type of progress you will see. I'm sure there's actual studies out there with actual graphs, but I don't have any time…

works when I do it. What browser are you using?

I can see how this would be a common misconception, but if we make a few basic assumptions we can see that you will be well ahead if you work out "moderately" and then begin a heavier schedule over not working out or beginning from "scratch" and working out. Yes, the accelleration of your gains is greater for a "newbie"…

ahh, how so, please explain your logic here. In all my research and in all the Kinesiology and Physical training I've taken gains made by a beginner exersizer or someone who has lapsed and reverted includes little to no hypertrophic effects. The first few weeks of training a new routine activate long dormant muscle fibers,…