JamesDanek Member

It depends on how much you are eating. If you are already eating a deficit before the exercise calories then you should eat them back otherwise you are starving yourself. If you eating at maintenance then the exercise is creating the deficit which (i find) is the healthiest way to loose weight. Check your MFP settings. if…

I have had occasion to drag myself hungover into the gym. Yeah you are not going to be performing at your best but I actually felt a hell of a lot better afterwards. In my head i would rather keep my schedule consistent even if i had to wuss out on a couple of reps!

Have you thought about lifting. Keeping the weight off your legs rules out squats and Deads which is unfortunate, but you could to dips, pullups, bench press, seated rows etc etc etc The change in routine might help get those lb down fast. Just make sure you are pushing as heavy as you can. Good luck!

Yeah i am 70lb down with a desk job and if i don't train for 3 days i get really angsty. most of the time i bounce around until about 10pm at which point i collapse and sleep like a baby until 6am. Its BLOODY FANTASTIC

From Experience there is some truth in this but the advantage is marginal. If i am going for a shorter run (i.e.under 6 miles) i will do this on a completely empty stomach with no more than a glass of water some caffeine and green tea tablets and a couple of dextrose tablets mid way. If i am going longer than 6 miles i…

Currently on a running Hiatus myself with a pain in my right hip. Exactly the same symptoms. I am going to give it 4 weeks off the running and another week off the Heavy squats and see how it goes. i will probably ease back into the running. couple of miles to start with then building up. Not entirely helpful I know but I…

That's not a squat. http://www.youtube.com/watch?v=Dy28eq2PjcM thats a squat as far as weight is concerned if you can do 30 reps you are not using enough weight. If you can 5 to 10 with good form then that is the weight to use.

Short answer... run faster. The bottom line is, without being able to critique form etc, it is impossible to offer advice. If you know anyone who runs faster they would be your best port of call. The other route is, you have your benchmark. 37:35. find a solid 5k route and use something like endomondo or runkeeper and go…

Exactly. Which ever strength exercise you do (5x5 normally focuses on Compound lifts like Squats Bench press and so on) you complete 5 sets of 5 repetitions. Its a good starter program. go and look at http://stronglifts.com/

How do you know??? If you think you can squeeze out 6 on the 12s i say go for it. you might surprise yourself and hit the 8. If you fail try again next time. you would be surprised what you actually can lift.

She sounds like a complete waste of space if you ask me! This is why i have done so much better loosing weight by myself without "expert one to one guidance". Read one of the excellent manuals suggested on MFP (Stronglifts, NROLFW etc they all do the same job.) Watch form videos on YouTube, get to the gym before all the…

Agreed or maintain the 2000 calories and do an average of 250 to calories of exercise a day (without eating back) to achieve the same thing. Please do bear in mind that this is all based on estimations and you will need to tweak it to get it just right

That depends is that 2000 cals a maintenance level or a deficit level? The broad calculation is that your body needs to burn 3500 calories more than it consumes to loose a pound of weight. However you achieve that deficit is up to you.

Stronglifts 5X5 It assumes nothing about what you can/cant lift starts you at the bottom (empty bar) and builds up 3 times a week. As it focuses on compound moves and consists of 5 basic exercises alternated it is probably as good a start on strength training you can get.

Lost my first 2 stone (18 down to just under 16) from pretty much walking only. 4.5 miles a day, every day. It took a year but for one small change it made a massive difference.

Sod ya then :tongue:

For your first one.... no. 5k is a little over 3 miles. I have been running for a year and have completed half marathon distance and i would be pleased if i could run it in less than 30 minutes. I would aim for running 5k first regardless of time. Then go from there Edit: my best time (according to endomondo) is 27m 33s

You genuinely sound like you are trying to tear yourself to pieces! Rest days are called rest days for a reason. Considering that you are doing Stronglifts, then a load of additional exercises repeating the same use of muscles, then cardio. Then you want to do more the next day! You need to let your body recover.…

I warm up for each exercise by doing a couple of sets at a lower weight. say for example my overhead press, I will do a set of 5 with an empty olympic bar (20kg) then i add 10kg do another 5 reps add another 10kg another 5 add 5kg do 5 (starting to feel it) add 5 more (working weight) do my reps and sets with a 2 to 3…

Good Luck Make sure you do a few warm up sets first! don't just go straight to heavy! sets of 5 reps increasing in weight to a working weight is essential As far as reps and sets are concerned i prefer 3 to 5 reps for 3 to 5 sets but others say sets of 8 its personal preference

I am going to say Heavy weights low reps for the simple reason of time. if you can perform the same action with weight "a" 25 times before it gets too hard i reason that at least the first 10 reps were so easy that they offered very little muscle building opportunity. so increase weight "a" to the point where you can do 15…

From personal experience (70lb lost). To begin with a moderate amount of exercise (walking etc) was the first step i took. Once that became habit i tweaked my diet (cut down sugar and started eating salad for lunch). Once that became habit i upped my exercise (resistance training), then once that habit was in place…

you are going to on Bodyweight exercises i fear. Squat, lunge, high knees. if you can get into the gym leg press, calf extensions. 4-6 weeks of leg days... harsh.

Pretty much yeah... Whey is just a quick method of shoving a large amount of protein into your system.

Personally i don't drink them before i workout i eat. I train in the mornings so breakfast on a lift day is eggs with ham and spinach (or similar) on some bread. Post gym i drink a protein shake. This sits better on my stomach i find but it may be more convenient for you to drink it before (or during) your workout. The…

Hi I am 8 weeks into Stronglifts 5X5. The program is fantastic and really worth sticking with. The only thing I would say is enjoy the lower weights and use it to focus on your form. The weights soon start getting heavy and rushing forward may compromise your form.

Congratulations. In answer to your question. In one word yes. As you get stronger, and lighter, and your CV system gets fitter your speed will increase. It just takes time and patience. I started running a year ago and i could barely run 200 yards and it was SLOW. I persevered and now I can average a 10 minute mile for…

Look At stronglifts 5X5 (Google it) the plan is free to access. and importantly assume nothing about what you can/can't lift It is entirely free-weights but the writer explains exactly why I am 7 weeks in and frankly i have made more progress these last few weeks in terms of strength and toning than i did in the previous 6…

As of this Morning (started 4 and a half weeks ago on SL5X5) Squat 187lb (bodyweight) 5X5 Deadlift 187lb 2X5 OHP 88lb 5X5 Bench 121lb 5X5 BB Row 121lb 5X5 Started at the bottom and worked my way up. Next target is 220lb Squat and deadlift (100kg)

Heavy weights low reps The Stronglifts 5x5 program is what i am doing at the moment. 3 hours a week 5 sets of 5 reps 5 different compound exercises simple fast and easy to progress on. I am up to Squatting and dead lifting Body weight (85kg) in 4 and a half weeks and i can feel the difference. Do not lift to fail. Being…