Starchaser

Walking with ankle weights is a bad, bad idea. The amount of pressure that you'll add to the knee area with every footfall can seriously damage the precious cartillage, which will not come back once it's gone. If you must add weight, use wrist weights or carry some light dumbells, in the 2Kg range. Seriously, if you walk,…

There's no danger going over protein by a little, say 20-30g a day. Your kidneys will flush it out. As a cautionary note, don't exceed by too much, say 70-100g or more per day, as this could put stress on your kidneys. Whilst a healthy person should be able to cope, anyone with impaired renal function must be careful and…

My opinion is that to attempt to quantify calories burned is inaccurate a waste of time. The simple fact is that calorie is the amount of energy required to heat one litre of water by one degree centigrade, and to quantify that into exercise is, well, inaccurate at best. I can testify from experience that I have never,…

Why are you finding it hard to run the 5k without a break: is it because you're out of breath or your legs give out? Depending which it is will determine the best advice to give.

All the literature I've read recommends carbohyrdate to protein in a 3:1 ratio within 20 minutes of a workout. Try a large ripe banana, or some cottage cheese on ryvita, or a sports bar.

To target your glutes, try lateral lunges or squats with a medicine ball above your head. I'm a big fan of the hack squat. Take a barbell and hold it behind you, just below your butt. Squat down, then back up. This shifts the weight distribution backward placing more emphasis on your rear end. Thighs, look to train both…

I use a triset of dips, unilateral cable extensions and dumb bell kick backs. Cable extensions: set the cable to just above shoulder height, hold your arm out at 90 degrees to the body, elblow pointing straight down at 90 degrees. Extend the tricep, rather than rolling at the shoulder. For the kick backs, put left knee on…

Another Glaswegian! Awesome! I'm from Cumbernauld, unfortunately. Love the site, having to record everything really forces me to think about what I'm eating!

SPARTAN! Lol aye wish I had a body like Gerard Butler! Final year law student, bartender, waiter, legal researcher and Muay Thai boxing instructor. With very little social life!

Try dark chocolate, at least 70% cocoa. It's so much richer you won't be able to eat a lot, but it's lower in sugar and calories that milk or white chocolate. I'm a fan of peanut butter on ryvita dark rye. Nuts and seeds are quite good nutritionally, but watch the calories on them! On the go I'm a big fan of sports whey…

Why not carry a cereal or protein bar, have one before and on after work? Or take some fruit and have it once you're done. 4 times a day should be ok, the 6-8 times is for optimum metabolic rate, a "gold standard" to aim for. But if you can't do it, you either accept you aren't going to be able to do it or make time to do…

Weights can burn more fat than cardio. Keep the reps in the 12-15 range, 3 sets, and rest for 45 seconds between sets. Look for supersets (where you train different, unrelated muscle groups back to back) to really burn it off! A mix of cardio and high rep free weights is the best way to lose fat. Weights will only add mass…

Sci MX Whey Protein EAS Conjugated Linoleic Acid Thermobol Creatine Monohydrate Viper (before a gym session) Zinc Multivitamin Essential Fatty Acids

Clearasil daily scrub. Oxy pads for when I'm out. Oxy blitz gel for emergencies! Charles Worthington Results for Men pre-shave warming wash. David Somersets extra sensitive shaving oil. Charles Worthington Results for Men active moisturiser. I think I'm worse than some women I know!

Yes, there is such a thing as too much water. I won't go into the details too much, but a condition called Hyperhydration can occur. It's most noteable in distance and marathon runners who replace water but not lost salts, which leads to a salt imbalance which at best manifests as dizziness and at worst death. Go to…

Swimming can burn up to 700 calories per hour, so I've read in my fitness magazine. But with every single form of exercise on the planet, this is only if you're really pushing it, all the way. Don't get suckered in by "this exercise burns more than that one", because if you ain't putting the effort in you ain't burning…

Compound exercises that work several major muscle groups help, since they burn more calories than a standard lift. For example, lunge to twist, burpees, turkish getups... Supersets work well, where you train one group then another unrelated on back to back For example, a set of bicep curls followed by leg extensions.…

Totally agree. That's what our livers do: detox us. Better to just stop putting crap in in the first place!

Van Halen: Dreams Dragonforce: Heroes of our time/Fury of the storm Public Domain: Operation Blade Storm: Time to burn Darude: Sandstorm

You won't shrink thighs by only training them. You can't spot train fat away from a specifc area, that's why doing 1,000 crunches a day can still leave a person tubby! Best to go for an overall body workout and give it time. You'll notice a change with consistent effort and hard work, and eating right. You might notice it…

As an addition, it's really easy to get bogged down in numbers. So long as your calories on the food plan are reasonable, and your exercising hard, actually recording the calories burned in exercise becomes insignificant. I can honestly say in my entire career as a competing martial artist I have never recorded calories…

This is a total repost from me in another thread, but sue me! Most of the calorie calculators are pretty crap anyway. Example: my treadmill routine is usually 5 minute warmup at 7.5pmh, then 45 seconds at 12mph then a 1min 30s rest at 8mph, for ten minutes. The counter on the machine told me that burned 218 calories. Last…

One legged deadlift is pretty good, I use it myself. A really tough hamstring exercise is the double medicine ball/gym ball hamstring curl. It works the calves, hams and core all at once. Also the unilateral stretch band extension really burns! Do a google video search to find them,

Categorically, yes. Overtraining can lead to impaired performance which slows down your progress, can weaken your immune system leaving you open to infections, and generally leave you feeling run down. In the UK I've read the maximum recommended level is four times per week for about an hour. I can testify from experience,…

In every article in every journal and magazine I've read, it's said exercise three times per week with at least one days rest in between for best results. The only problem I can see is these are all men's fitness studies, but I don't beleive there can be that much difference. Still, best to check with someone who has more…

Low GI carbs Wholegrain bread Wholemeal pasta Quinoa Look for wholegrain, wholemeal on the label. Don't really know of a low GI site, in the UK foods are labelled as GI Low if that's the case

What you're doing is effectively replicating interval training but not at a high intensity. I've read and experienced first hand that this is much much better at reducing body fat and increaing aerobic fitness. Don't ask me why! I've also read that when you use interval training your metabolism continues at that high rate…

Don't compare yourself to others. The only way to do this is to focus inwards, only on you. It's the one time you can be selfish and think only of yourself. I wouldn't concern yourself too much about lost poundage. Look more at how you look, how you feel. Do you feel fitter? Healthier? Are day to day things a bit easier…

Took me around four weeks to form a sustainable routine.

The stress as far as I'm lead to believe comes from pounding the ground. Try an elliptical strider or a stationary bike? Come to think of, why not take a bike out instead of walking?