ChrisLindsay9 Member

I think a fitness program that centered around strength training and then complemented with cardio would be ideal. The reason is that with a solid nutrition plan, you will lose a significant amount of bodyfat while maintaining or even building lean muscle. You may minimize the excess skin issues that some people have to…

Just wanted to give this a quick bump since it's in two days.

How many days of the week and length of time per day do you have to dedicate to the gym?

You can account for calories burned through Strength Training. Click Exercise -> Database -> and from the "choose an exercise below" dropdown menu, choose Strength Training (Weight Training, Weight Lifting). If you've created a profile and have been updating your weight, then all you need to do is add the minutes you spent…

Check out these links and see if you can incorporate them into your weekly routine (at least 3-4 x week). http://www.quickanddirtytips.com/health-fitness/exercise/12-minute-fat-loss-workout http://www.quickanddirtytips.com/health-fitness/exercise/how-do-10-minute-workout (an auto-play ad may start at these links) And try…

I'll definitely try to incorporate that into my program. For example, tonight is bench press and related accessories (chest, triceps). So in between sets, I'll be sure to do some stretching in the legs. Probably throw in some posterior chain stretches - my hip flexors are tight as all get out.

Nice post, Coach. Very concise and clear. The fourth tip (Do Non-Intensive Mobility and Stability Exercises During Rest Periods) is an interesting one. Do you have some examples that you can either add in to the article or list here?

The advice you've received is spot on. But keep up the great work. Your nutrition and fitness work looks good to me. So you're on the right course.

Perhaps you can find ways to set short-term goals for yourself, so that you feel hungry to want to obtain them? If you're weight training, it could be hitting a certain weight in your bench press or deadlift. If you're focused more on endurance/cardio exercises, it could be trying to reach a certain time or distance goal.…

So, the way I understand it ... you can log your strength training work in two ways: calories burned and exercises performed. If you've updated your profile and weight information, then to get an estimate on calories burned, just use the Cardiovascular section and find "Strength Training (Weightlifting, Weight Training)…

Are you sure your muscle mass is larger, or that the bodyfat dissipation has made them larger? I am pretty lean now and people say that I'm huge. But it's the bodyfat diminishment that has made the muscle look big. Not that the muscle is actually getting bigger. If your muscle mass is larger, than you're pretty much the…

Looks good to me. That's a very active fitness program. Nice going! Regarding the "toning part", I'm guessing you want a more defined/firm look once the body fat dissipates? That will happen through the strength training part of your fitness program. So as long as you're pushing yourself here and increasing…

I think for quads and calves, you're probably going to be relegated to the leg extension and leg curl machines. Here are a few suggestions, but they may be a bit challenging: Cable Hip Adduction: http://www.bodybuilding.com/exercises/detail/view/name/cable-hip-adduction Hip Flexion with Band:…

With a solid nutrition plan, I would say if you could add one more session with the personal trainer, then those along with your bootcamp, and you'd probably be in a good position to reach your goal. If you can try to fit in a couple of the 10-12 minute workouts listed below at your house on days where you're not training…

I don't know if these links will help you to your goal (it's pretty aggressive), but I think they'd be a good start. They are to articles with links to exercises. http://www.quickanddirtytips.com/health-fitness/exercise/how-get-flat-stomach…

I think it's a good start, but if you're really wanting to solve your "loose skin" and "flabby bits" you will need to incorporate more resistance (i.e. weights) into your fitness program. You won't build muscle or "tone" with just bodyweight exercises. Is there anything we can do to help you be more comfortable with…

I think it'd be important to come up with some routine, and possibly utilize a journal or log to keep track of your weights/reps for your exercises (at least the compound ones such as Deadlifts, Squats, Bench Press, and Overhead Press). There are many starter programs out there. Popular ones like New Rules for Lifting for…

You may/will lose a little bit of muscle and strength. But it will come back, even a bit faster than what it took to build it, when you get back to lifting again. I have an anecdote that might help you get through the emotions of having a setback. So, back in mid-January, I hurt my back in and didn't lift for two-three…

Can you provide some more information about yourself? It might help us to know your age/size, lifting experience (how long have you been lifting, how often/when do you lift, etc.), and what your nutrition is like (total calorie budget, macro percentages amongst protein/carbs/fats). If you've not been lifting long, then…

Congrats on the walking. That's a good start. And you are right in wanting to incorporate some strength training into your fitness program. There are many physiological benefits to strength training besides just building muscle. One of the under-rated benefits in doing strength training as early as possible is that it will…

Optimum Nutrition multivitamin Optimum Nutrition fish oil (least fishy-tasting fish oil, I've tried) Vitamin D C4 for pre-workout (with Ergo Pump as my deload pre-workout) Beast Creatine My favorite whey protein is Optimum Nutrition Extreme Milk Chocolate (although I consider protein powder to be food, not a supplement,…

Maybe you can talk with gym management and explain that you would like the trainers/staff to not provide any unasked for advice or critiques on your workouts? You consider it unprofessional. If it's happening at this one gym, and hasn't happened at other gyms/YMCAs that you've been to, then it sounds a bit like…

If you're using the MFP profile-builder and are updating your weight, then I would log your exercises as "Calisthenics - vigorous effort" and the time you did them (not including warm-up or cool-downs). You're probably getting a nice burn though. And that's a real good start to a fitness program.

Congrats on committing to a fitness program. Sorry to hear about your soreness, but as Lady Bane said, over time your body gets really good at recovery. Somethings that may help a little in either minimizing the soreness or expediting it: Good hydration, before, during, and after. Some post-workout stretching and…

It really depends on what your goal is ... I read your profile and if you are just trying to be healthy and fit, then I wouldn't worry about bulking and cutting at all. Is there a particular reason you have for wanting to incorporate bulking/cutting into your lifestyle? I know it's necessary for people who compete, as well…

I'll just second the advice you've received. I've abandoned the muscle split schedule and have become an enthusiast of a strong lifts program.

Are you asking about the daily routine? If so, here's mine in a general sense. 00:00 - 00:05 ... arrive at gym; put stuff in locker and say "hi" to all the friends/acquaintances I have gained from going to the gym regularly (if it's a Tuesday, I weigh myself before starting the workout) 00:05 - 00:15 ... warm-up on…

Congrats! I'd like to think that the only way I'd run 7 miles is if someone with an axe was chasing me for 6.95 miles.

Do you do a warm-up before you get into lifting? My shoulder pops when I first start lifting as well. In general, sounds without pain is harmless. But it can be a bit annoying and distracting. What I typically do to warm-up is some lightweight shoulder exercises. With no weights, I hold my arms out to the sides, parallel…

Congrats! Sounds like a great program, and I hope you find it a lot of fun and beneficial for your fitness goals. HRMs are not that accurate for weight lifting. I did wear one, knowing this fact, but thought I'd still be able to at least draw comparisons from workout to workout. But after a short while, I observed that…