clee369 Member

Squats. Heavy weighted squats. In all seriousness squats have actually been found to strengthen the knee

Read starting strength and stop lifting for 10 reps. Remember that toning is a myth

Ultimate troll

Well for one we don't complain. It's not like you are in the advanced stages of athletics you don't need anything hard. Just simple. Eat at a deficit=lose weight. Lift weights to maintain or build muscle. Whats hard about that?

Read Starting Strength. But yes you can cut cardio out if you are still dieting correctly. And you can eat at a deficit while lifting I don't understand why you would think you wouldn't be able to. You diet the same way when you lift as you do when you aren't. If you want to lose fat you eat a deficit if you don't want to…

Buy Starting Strength. Read Starting Strength. Do Starting Strength. Be awesome

I haven't read New Rules of Lifting for Women so I don't necessarily know if what you're doing is right, however I do know that the soreness you feel is ok and isn't indicative of how hard you worked out. In other words, do your next workout unless you are literally too sore to get out of bed, which I highly doubt you will…

Hahahahahahahahahahahahahahahahahahaha. No nobody has ever lost any weight due to exercise. Ever. It's never happened don't do it

You don't need 250 grams of protein, that is simply too much. The recommendation to eat your body weight in protein is a guideline, and an encouragement for beginners, and especially women, to start upping the protein consumption. I'd say, for you to get about 200 grams of protein, then set your macros from that. And…

Maybe you should stop complaining and just do it

You say that you've been out of shape for a while right? Well then its perfectly natural that you aren't going to be as strong as you were before. It's like when I take two weeks off from playing basketball, I can't shoot as well as I did before. Don't beat yourself up over this aspect, you've decided that you are going to…

I'm no personal trainer, but compound exercises (like deadlifts, squats, power cleans) work more muscles at a time then isolation movements and are thus better for burning more calories. And yes you do need at least a day between weightlifting sessions, sometimes more. I would recommend checking out the book Starting…

Check out complexes. They're a series of lifts performed with minimal weight one after another. My favorite one goes like this: deadlift, RDL, Rows, Power clean, Front Squat, Push Press, Back Squat. Do 6 reps of each exercise, one after the other, then rest for 90 seconds. Then do 5 reps, rest for 90 seconds, 4 reps,etc.…

Starting Strength, Stronglifts, New Rules of Lifting for Women, Westside Barbell Training, 5/3/1, to name a few

Supposedly it's easier to bulk first and then cut, but in your case you could probably just do both at the same time. Make sure you get your body weight in protein every day, and do compound exercises like melendfi recommends. Stop doing the cardio, or at least reduce it, and you should see your muscle mass stay the same…

are you following a solid weightlifting routine? Starting Strength or Stronglifts 5x5 are highly recommended

why are people saying that poor chicken...its not like it was alive when they packaged it... Don't come at me about animal rights I'm just referencing this one specific instance

with 44% body fat eat at your BMR and you will be fine. Don't eat back exercise calories, don't eat under your BMR, just eat at your BMR and you will be just fine. Try to get your body weight in grams of protein and you shouldn't lose any muscle mass. Basically everything elstein said.

What's the change that you notice? You mention that you would be cutting your usual 4.5 hour workout to 2 hours. Perhaps you actually need more rest than that, even though you might not think so. Maybe your change in performance is actually just mental. Try visualization techniques for the 2.5 hours you would normally be…

If i were you, which i will be in a few months when my girlfriend and I start working out together, I would start with stronglifts and keep doing stronglifts. If after doing stronglifts for at least 4 months, I feel as if there's some other aspect I need to change about the routine, I would add it on to the stronglifts…

You should absolutely rest before your competition

spread the word!

What sport are you participating in? Regardless, I would listen to my coach

Just cause he's a man doesn't mean he would necessarily be using more weight. The best program is one that you can stick to, be it stronglifts, NROL, starting strength, whatever. Squats shouldn't hurt your knees if you do them right so don't be intimidated by them. In fact, they will actually HELP your knees

Please do not find out your BMI. BMI is meant to be used to study populations and not individuals. If you want to measure something measure your waist, hips and body fat%

How can you say the muscle isn't metabolically active? Show me a peer reviewed journal saying the muscle isn't metabolically active. How can people that do compound lifts that work more than one muscle at a time have less body fat on them then people that don't?

Buy starting strength and change your life

You need to do a solid weightlifting routine such as starting strength or stronglifts and stick with it, as well as eat a caloric surplus. Try the gallon of milk a day diet. Not literally but you get the idea of how much you need to eat

if you use one website consistently, as in do it on a monday morning after waking up in the morning, and then do it the next monday morning, so on and so forth, it may not be accurate but it will be precise, meaning it will show whether or not you are increasing or decreasing bf%. It may not be your ACTUAL bf%, but it will…

Strangely enough my acid reflux has caused me a serious choking problem, one that I've had since I was young little boy. I just happen to get food stuck in my esophagus every once in a while and have to throw up to get it out. This happens like once every few months. Anyways I'm on prescription strength Zantac for my acid…