spazofthedead Member

I switch it up a lot, but right now it's "Wheels" by Foo Fighters. It's a good pace song for me.

I had a very overweight personal trainer once. All doubt vanished when he squatted over 400lbs with perfect form.

This guy knows what he's on about. :)

It's pretty much entirely diet. Unfortunately, you can't tell your body where to lose fat, and it'll come off from wherever it pleases, but it will eventually go away. In the meantime, while you're focused on eating right and shedding the fat, start doing things like heavy squats and deadlifts to strengthen your legs and…

You'll get better results if you give your muscles a day off to rest and repair. Look into a program like Starting Strength, Stronglifts 5x5 or the New Rules of Lifting. They're structured beginner programs that use traditional compound lifts (squat, deadlift, bench press, overhead press, etc) and they only require an hour…

If you're actually interested in gaining muscle (not just strengthening what you have) you need to eat above your maintenance calorie level while lifting very heavy. If you want your existing muscle to be more defined with less fat, eat lots of protein and lift heavy things but still eat below your caloric maintenance…

Sure, if you want your muscles to waste away in the process... because, y'know, heart, joint and muscle health really aren't all that important.

Eat close to your TDEE (-10-15% or so) and don't eat the exercise calories back. Usually easier than trying to eat exercise cals back.

Starting Strength, Stronglifts 5x5 and New Rules of Lifting for Women are all beginner programs worth looking into.

I'm half-heartedly training for a 12k in late May. Sunday: Softball game; rest day once the season ends Monday: Weight lifting - 1 hr heavy compounds (AM), Running - 30min intervals (PM) Tuesday: Hill sprint drills - ~30 min or until I can't walk Wednesday: Weight lifting - 1 hr heavy compounds (AM), Dodgeball game (PM)…

I started with just the bar - 45lbs. Worked my way up to 80lbs 5x5 a couple of weeks ago, and I've been stuck there ever since. I can't seem to push it higher.

Do some strength training to broaden your shoulders and even out your look. Try bench press, shoulder press and chin ups/rows.

I want your arms!! Here's me at 164lbs. I'm 5'6". (I cheated and just used a pic from my profile.) I've lost 2 more pounds since this was taken, and my abs are teasing me. :( I'm still very much a work in progress. Bodyfat and measurements have been decreasing steadily and most of my lifting numbers have gone through the…

This is me exactly. My entire life I was told I had overpronation and arch issues. Turns out it was the damn shoes the whole time. Got my Vibrams a couple of months ago, worked up to doing Couch 2 5k in them and my issues have all but disappeared and running is *fun* again. I still tend to want to land on my forefoot…

Me too haha. I did IF, Leangains style, for a couple of months before my poor brain just couldn't take it anymore. I need breakfast.

I don't eat them back, but I track my calories differently than the way MFP has set up by default. I eat just below maintenance and exercise the rest off. Whatever I burn, I burn and that creates my main deficit.

Don't worry so much about warm-up sets until the weights get heavier. And you can use dumbbells or a lighter bar (does your gym have any body bars or women's regulation barbells? A women's bar is only 35lbs.) until you work up to an Olympic bar.

^ This. Go here: http://fat2fitradio.com/tools/bmr and enter your info and it'll tell you what your BMR is. Try not to eat below that.

I lift heavy 3x a week and run 5x a week. Sports 2x a week. I'm 25, 5'6" and 162lbs and I eat anywhere from 1800-2100 calories a day. I'm set to lose .5-1lb a week. I try to get over 100g of protein a day. Never seem to get quite to 125 though.

I'm not a professional by any means but this looks like pure broscience to me. :|

Good plan. That's how I pulled my hip flexor, by adding way too much weight way too fast. Regretting it now that I'm sitting out squats for the foreseeable future.

You can bump the weight up on the individual lifts, but the point of starting light on everything is to make double, triple sure you have the form down before you add a ton of weight and end up hurting yourself. So if you're sure of your form, go ahead and add the weight, otherwise keep practicing and adding 5lbs a session…

Squats, deadlifts and lunges are your friend. :)

If you enjoy it that's all the more reason to do it. I hate that stupid machine. I spent way too many hours in college on one of those. After I graduated I couldn't even look at one for months.

Bench press and overhead press seem to have skyrocketed my ability to swing a bat.

Rowing is pretty much cardio. If you want to focus on strength go lift weights. :) (I'm not saying don't row - go for it! - but that by itself isn't a proper strength training workout.) And the harder you push it, the more cardiovascular it is. I remember my lungs feeling like they were going to explode after my first 2k…

I'm a semi-novice runner myself (I've had to run for sports before, but you couldn't have paid me enough to run just for the sake of running). I run in Vibram Bikilas and I LOVE LOVE LOVE them. I have been called insane before, though. I love how I can feel the road under my feet and know if my form's off. Also look into…

This. :) I went to a boot camp class unprepared once and ended up puking in a can halfway through. Take it slower and build up to harder stuff and you won't be wanting to die every time.

My bike seat is similar to this one: http://www.amazon.com/Origin8-PRO-FIT-Saddle-White/dp/B003COG45G/ref=sr_1_5?ie=UTF8&qid=1335483630&sr=8-5 Between the seat (they even measured my butt to get the right size seat!) and padded cycling shorts, numbness is a rare thing now. Only happens if I sit on it funny for a few miles,…

The more tired I am, the more it happens to me. It's also probably your CNS freaking out about what you just did to it. Does it go away with a little food and rest?