AllanMisner Member

You won't be getting very good results working the same muscles every day. Muscles need time to recover and if you can do the work every day, you're probably not pushing yourself hard enough. It sounds like this program is set up to have you alternate lower body and upper body and cycle through the workouts. So, Monday -…

You'll see some benefit initially, but then it is more of a cardio circuit. I'd recommend the following: 3x10 Bodyweight Squat (three count down, one count up) 3x10 Side Lunges (lunging left then right equals one rep) 3x10 Push Ups (three count down, one count up) 3x10 Body Row or Pull Up (may need assistance on the pull…

John, It absolutely is possible. Your speed is going to come from a strength to weight ratio. I'm sure from your experience that you know how to do training runs (fartleks, hills, etc.) to improve endurance. Pair that with a well-structured weight lifting program and you'll get faster. For your legs, focus on the eccentric…

The Obesity Code by Dr. Fung is an excellent primer on why we gain weight. If you're looking for strength and mass, I'd go with Body By Science by Dr. McGuff. And for running, I'd go with The Run Walk Run Method by Jeff Galloway. Allan Misner NASM Certified Personal Trainer Host of the 40+ Fitness Podcast

The couch to 5K is a good program for most people, but your results may vary. Don't be afraid to adjust back or forward as your progress. Just don't add too much distance or speed in one go. A slow, steady progress will allow your body to adapt without injury. Where and when possible, train outside. Running outside is very…

Let me second what DocJayDee said, prepare the night before. Beyond that, shift your bedtime forward an hour or so to ensure you get enough sleep. If you are one to struggle to get up with an alarm, place it across the room so you have to get up to turn it off (spouses don't like this all that much, but hey, this you about…

Intense cardio will take you nearly 2 - 2 1/2 hours to burn through your glycogen stores (that's why marathon runners bonk at the 16 - 19 mile mark). Weight training burns even less muscle glycogen than cardio. That said, you will fatigue based on your fitness level. Unless there is a lifestyle reason you can't, you'll…

What are your fitness goals? More is not always better. Allan Misner NASM Certified Personal Trainer Host of the 40+ Fitness Podcast

This can be a few things: 1) Water retention for muscle repair (as RunRutheeRun state). 2) You may be undereating and your body is compensating for the energy deficit in other ways. 3) Your new normal weight loss might be less now. After you've lost the first bit, the rate of loss slows. Consider looking at weight loss as…

This likely means you've lost water during the exercise, nothing more. I recommend to my clients that they take body measurements (neck, chest, stomach, waist, hips, upper arms, and upper legs). This will tell them much more than the scale. Weighing in the morning is a good practice as it gives you a generally consistent…

The recommendation for max heart rate is an average, which is right for most people. But that doesn't count outliers (I'm an outlier) who typically get their heart rate higher than that for much of their training time. How do you feel during this workout? Do you get dizzy or light headed? How quickly does your heart rate…

No, you're not spinning your wheels. You can build strength while on a calorie deficit. Allan Misner NASM Certified Personal Trainer Host - 40+ Fitness Podcast

I'd say play it by ear. If you are able to recover, then that volume might be ok. Allan Misner NASM Certified Personal Trainer Host - 40+ Fitness Podcast

HIIT can contribute to weight loss (provided you are watching your food), but it is primarily designed to build cardiovascular endurance. Allan Misner NASM Certified Personal Trainer Host - 40+ Fitness Podcast

How is your eating? You can't out exercise a bad diet. Allan Misner NASM Certified Personal Trainer Host of the 40+ Fitness Podcast

Congratulations on taking these steps to improve yourself! As to the bar, lighter might be best now as it will allow you to start at a lower weight. You may outgrow these sets, but you can always upgrade then. It is not unreasonable for your husband to spot you on the squat, with one caveat, can he get the weight up to you…

Yes, you'll be able to do a 5K mud run (warrior dash, etc.). Based on your current programming, you won't have any issue with the running or keeping your motor going through the crawling, etc. The only thing I'd consider adding is strength training so you'll be capable of climbing. Allan Misner NASM Certified Personal…

You should work to ensure you heal, first and foremost. Beyond the work you're doing with you PT, I'd use this time to focus on other fitness modalities (cardio, mobility, balance). Once you're cleared by your doctor, ease yourself back into things. Allan Misner NASM Certified Personal Trainer Host of the 40+ Fitness…

When considering whether a gym is a good investment, you should be asking yourself three things: 1) What are my goals? In your case, weight loss and fitness. A full gym (even Planet Fitness should serve most fitness (and to some extent weight loss goals). 2) Is it convenient? Having equipment at home = very convenient, but…

Yes, that does sound like a good substitute for the time being. A deadlift with poor form is a bad thing. But while you're in the gym, get a pvc pipe or broom handle and practice the form of the deadlift.

Three P's: 1) Progression - add volume at a reasonable rate. I think you're doing too much too soon. 2) Persistence - you've nailed this one, but at the cost of reasonable progression. 3) Patience - it took time to gain the weight, it will take some time (maybe not as long) to lose it. Allan Misner NASM Certified Personal…

Then work to broaden the shoulders and it will be much less noticable.

There are three considerations here: 1) You should continue to work to lose body fat (you said this yourself) 2) You can build muscle in the shoulders (deltoids) and buttocks (glutes). This will give you more of a taper, which should help. 3) If this is skin and not fat, you may recover that area. But depending on how long…

I'd say specifically, seated calf raises. And for maximum definition, really squeeze them at that top position and lower very slow (full range of motion). Allan Misner NASM Certified Personal Trainer Host - 40+ Fitness Podcast

I'd check out the 2KetoDudes at https://www.ketogenicforums.com/. This is one of the most comprehensive sites for keto discussion and many people to help you through it.

Yes, you should be doing resistance training if for nothing more than to retain muscle mass. Depending on your age, nutrition, rest, and hormones, you can add muscle as you lose fat. It is a challenge to do both, but it can be done. Resistance training will help you end up with a better overall body composition when you're…

I have an Anytime Fitness membership and have dropped into many of them. They are a franchise, so the types of equipment differ from club to club. Most are pretty good though. Allan Misner NASM Certified Personal Trainer Host of the 40+ Fitness Podcast

It is possible you added some muscle, but unless you're really training hard, at 38 years old, probably not a lot. My guess, you're carrying a little water, which will happen when you're lifting. Allan Misner NASM Certified Personal Trainer Host of the 40+ Fitness Podcast

I always gained weight when I was training for longer runs. The best option for satiety would be to shift to being a fat burner (high fat low carb). It might hamper your training in the short run, but once you're adapted, you should feel fuller with less total calories. There are many fat adapted endurance athletes. Allan…

tbaker1331, I'd focus on compound movements. Unless you've been training for years, I'm not a big fan of splits and all of the single joint movement. Allan Misner NASM Certified Personal Trainer Host of the 40+ Fitness Podcast