AllanMisner Member

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  • Some people are able to cycle effectively if they have good insulin sensitivity. Your results may vary. I do seasonal ketosis, where I go into keto in the spring and summer. I come out of ketosis for football season, Thanksgiving, Christmas, NYE, and my birthday in early February. Unless you're dealing with a metabolic…
  • I'd invest in a set of resistance bands (multi-colored bands of varying resistance) with handles. A basic at home program would be: Bodyweight squats 3 x 10 Side lunges 3 x 10 Push ups 3 x 10 Resistance band rows 3 x 10 Resistance band overhead press 3 x 10 Rest 60 seconds between sets.
  • I've seen quite a bit of work where the Keto (or at least low-carb) way of eating helps with PCOS. Intermittent fasting can get similar results, but that likely has more to do with the types of foods rather than when you're eating. Your body stores enough glucose to perform for 90 minutes of strenuous effort. So, unless…
  • How far/long is this walk? What I've found is that most charity walks/runs aren't intended to be super challenging. That said, you want to make sure you're in appropriate condition to complete the event without hurting yourself. I could be a bit more exacting on a training program if I knew the distance/time but as a basic…
  • Yes, you can do both, but the cardio might suffer. You do know you can do cardio without a gym, don't you? Have you looked into Tabatas?
  • Stronglifts is a great program for a beginner/intermediate lifter. But it is very intense and requires solid recovery. I would hit the stronglifts hard and listen to your body as far as running/cardio.
  • No, you can workout with DOMS. In fact, you might find working helps reduce the pain (at least while you're working). Most muscles need 48 to 72 hours to recover from the work (provided you're eating adequate protein). Your split should allow proper recovery.
  • Have you seen a physical therapist? Most doctors are good at knowing when an ankle is broken or not, but they don't really understand how to rehab. A PT should have you back on your feet doing something within days, not weeks.
  • There are a few factors to consider: 1) What are your goals? 2) How quickly are you recovering from the work? 3) How much time do you have available to lift? I've found full body workouts are good for people who want to build strength and not as good for bodybuilding. Full body workouts can be done two to three times per…
  • I also agree that a bench would be a good investment. In the meantime, you can do pushups using the dumbbells to get more ROM and/or elevating your feet to increase the load.
  • You can do both, it is just harder. If you optimize one and then the other (aka bulk and cut), you'll probably see better results. If you want to do both simultaneously, you'll have to lift for hypertrophy, get adequate protein (not too much), eat to maximize testosterone, keep your calories at a slight deficit, long-slow…
  • While there have been studies that have tried to isolate fasted cardio, in my opinion, this hasn't been studied enough to put together the whole thing. If we consider fasted cardio, intermittent fasting, and the ketogenic diet taken together, I do think there is a workable theory where you could accelerate fat burning.…
  • Yes, the Spartan has more individual obstacles than the tough mudder but there seemed to be less requiring height. Get comfortable with burpees.
  • Yes some beginners do stop before the volume gets too much. Others push too hard. There is no one size fits all. If someone is pushing hard, rest and recovery (muscular and nervous system) are necessary.
  • I think you hit on a key point with the word "programs." Each individual responds to training and recovery differently. Boilerplate programs work for most people, which is why I said 2 - 3 times. But some beginners, heck some intermediate and advanced trainees may need more recovery time. There is no one size fits all.
  • I've done a Spartan Super. There are three things you'll want to focus on: 1) endurance, 2) grip strength, and 3) upper body strength. Endurance - Although you won't be running a long distance without stopping for an obstacle when you add in the burpees, it will test you. Practice doing burpees in a way that doesn't gas…
  • As a beginner, you may need a full week to recover from a hard, heavy workout. But most people will be able to handle 2 - 3 times per week. The general rule of thumb is to give yourself at least 48 hours for recovery.
  • Swimming is an excellent exercise for cardiovascular health. As your form improves, you should be able to add distance and speed. I can't see a reason to buy fins as they'll just make it easier (negative progression). Sorry, can't help you with the hair question. ;-)
  • Everyone has put out some great advice. You need to work to change your self-talk. As long as you are pushing yourself, you're doing great.
  • Congratulations on what you are doing! But you'll need to work on progression if you want to see improvement. Try to do some of your exercises while standing. This will help improve balance and endurance, which is critical as we age.
  • If you have a place to properly anchor the TRX, I'd go with that. You can do a lot with bodyweight and a TRX. I'd scope out local facebook swaps, nextdoor, and craigslist for other pieces that you can build a program around.
  • Welcome back. Just find something (way of eating, exercise program, sleep, stress management) and stick with it!
  • Persistence, progression, and patience are all it takes. It isn't about where you do it. It is that you push yourself and keep pushing yourself.
  • I want to be able to wipe my own butt when I'm 105.
  • The best equipment you can buy is equipment that you'll use. Weights will allow you to build/maintain muscle, get stronger, and if you organize your workouts properly, get some endurance/cardio in. A versaclimber is basically a cardio machine. So it really comes down to your version of toned and rather you'd stick with a…
  • It very well could be water retention. When you work a muscle, it pulls in water to recover. But I find I have a tendency to eat more when I do aerobic exercise. Remember that weight loss comes from what and how much you eat. You can't exercise yourself out of bad food choices.
  • Weight loss comes from what and how much you eat.
  • The abs are built to recover faster than most muscles, but they still need time. I'd ease into things by skipping this one, maybe doing this work every 48 hours. After you're more trained, you might recover faster.
  • Looking at your Monday, it appears you're eating more protein than you need and should likely up the fat. You'll want to be 70% fat (by calories), 20% protein, and 5% carbs. Other than that, you're doing ok. Remember that during the first few days, you're likely to feel bad keto flu (which I prefer to call carb…
  • I'd recommend stronglifts or New Rules of Lifting for Women. Both are excellent weight programs. Allan Misner NASM Certified Personal Trainer Host of the 40+ Fitness Podcast
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