nick1109 Member

Intervals have the complete opposite effect. You're more likely to lose muscle mass doing endless hours of cardio as your body goes catabolic. Also Intervals fire up your metabolic rate and studies have shown they elevate your metabolic rate for up to 36 hours of completion. Because of the intensity the muscles are working…

Tabata Intervals are pure pain and a great workout but I wouldn't start by doing these. They are great once fortnight or so if you can hack them but for a beginner I'd start with 20-30 seconds flat out and a minute recovery x6 and build it from there.

Personally I think the rowing machine is best for Intervals. On the concept you can set your workout up on the monitor, there is no need to change the 'level' of the machine and is a full body movement. No need to do any thinking or changing settings this way while you're practiacally dead from the intervals- You can set…

Buy a pull up bar and some kettlebells and eat in surplus. As mentioned above progression and monitoring this along with correct diet is key to gaining/losing mass.

I agree. MFP estimates are usually well out in comparison to my HR monitor. I always eat my exercise calories back though

Male or female? Also when you say you're losing too slowly how many pounds are you losing a week and how long have you seen these 'slow' losses? If you're a guy then 1420 Net seems a little low to me in the first instance

A well planned weight training schedule that is focused on the big lifts and progression coupled with a strict diet is far supior than wasting your life for 10 hours a week in th gym. No need to spend any longer than 45 mins a sesson in the gym in my opinion

Agreed

Tough guy is where its at

Agreed

exactly this

I'd have to agree with all those saying to scrap doing all the isolation work and eat more. For a new gym goer start with a either a full body using only compound lifts (squats, deads, rows, bench and OH press) or do something like push pull legs with compound lifts. Something like below would be a good starting point but…

This so true. If people want to and enjoy spending hours in the gym doing steady state then fine but I like to get in there get my HIIT done and get out. I'd rather do others things than steady state cardio. I have the same policy for my weights too. My workouts don't last more than 40 mins 3x per week. I work with maximum…

Again it depends on what context. Why must you do minimum 30 mins cardio every other day? To simply lose weight a diet alone will suffice or even doing HIIT and weight training lasting less than 30 mins per session 3-4 days a week is fine effcetive with a strict diet (especially for somebody with a busy schedule). On the…

Agree with this. Training for a specific sport that requires endurance you obviously need to train more than 30 mins, although some short sharp interval sessions will help too. For the purpose of fat loss and retaining muscle HIIT under 30 mins and a good diet is the key with a well balanced structured weight training…

This is an example of why women will not simply grow huge arms and get huge lifting weights. They simply don't have the genetics to do so. Even as a man with much more testosterone its very dificult to gain muscle.Many women avoid weights thinking they will look like Arnie when its simply not going to happen. The most time…

"Right now your goal should be to slowly get back to your actual MBR+activity. To build muscle you will likely need to get to the range of 3500+ or more depending on your size, activity level etc. Keep in mind it is almost impossible to be able to gain muscle without gaining some fat. If you are eating whole foods, keeping…

Lower back tightness if oftern a result of tight hamstrings. Stretch the hamstrings

This

Training needs to be specific. If your goal is to get good at football then practice football skills and play football. If you want to improve running and this is your only goal then you need to base your training around running. Cross training on the stair master, bike and swimming is fine for recovery but these sessions…

I'd also bear in mind that my fitness pal estimates for calories burned are optimistic. Obviously everybody is different but I still think MFP gives calories burned values that are too high

Yes I'd say this is sound advice. In short I'd say eat your calories burned especially if you're on such a low calorie diet

Depends where you get your info from really. See the link below for mine but I have also heard the number 1500 for men. Just need to be very careful I think as alot of people make the mistake of wanting massive results quickly thus think that eating 800kcals a day with 1 hour cardio will do the job when in fact this will…

You are right. A guideline is women no lower than 1200 and men no lower than 1800. Any lower than this is setting yourself up for a fall in my opinion. Use the benedicts formula to work out your BMR ( calories required to simply lie in a bed all day breathing) and you will be suprised how many calories your body needs. So…

MMA is a fantastic workout. Intensity is high and full body too

This is spot on. Your abs and core will be indirectly worked through compound movements like deadlifts,squats and presses.

Abs are made in the kitchen not the gym

That's just not true. Unfortunately, trainers have to work a lot of hours to make a living and they don't always have time to really learn physiology--many have a tendency to just mimic the latest fad. It is very difficult to improve true mechanical efficiency to the point where you would see significant decrease in…

http://www.learn-bodybuilding.com/nutrition_protein_requirements_for_bodybuilders.aspx Here is just one source. There are plenty of university studies out there advising of 2g/1lb and plenty of the books published by body builders advising this. So not much point agruing the point in my opinion. There are also other…