ChrisLindsay9 Member

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…

You may want to see if there are any listings in the newspaper, Craigs List, Yellow pages, or flyers on bulletin boards in your gym. You can also try searching American Council of Exercise's (ACE) database which offers certification for personal training. And if push comes to shove, go to a supplement shop like GNC and ask…

That's pretty awesome. Something to consider down the road is acquiring a weighted vest. This will spread more weight over more of your body and really require your core to engage those muscles. Keep up the great work!

It might be a sign of weaker posterior chain? You don't have the strength in your lower back and glutes/hamstrings, and thus you're compensating with more upper body? If so, try to incorporate some isolation work to strengthen those areas. Don't start with a lot of weight, just gradually increase it over time - while still…

Congrats on the weight loss. 70 pounds, that's frigg'n awesome. Unfortunately, there's no way you can target fat loss. And for most people, the abs are usually the last place the body wants to shed the fat. You can do resistance training and target that area, but it won't burn the bodyfat any faster. And there's not a big…

People typically include the weight of a barbell when doing lifting exercises, so I'm guessing you would do the same here as well. I think people who use trap bars also include the weight of the bar as well. But maybe someone who uses them can correct me if I'm wrong?

Someone at my gym told me that Wendler has incorporated some aspects of Cube into a 5/3/1. Is that accurate?

If you have time, check out this link: http://www.brinkzone.com/general-fitness-info/hiit-training-what-you-need-to-know/ Will Brinks recently interviewed a researcher who's been performing studies on HIIT exercises for his podcast. I thought it was pretty informative and beneficial for me when I had incorporated HIIT into…

I also use Creatine with my workouts. The key thing to keep in mind is that it has to be dissolved for it to have full efficacy. Once I started doing this, then I noticed an increase in reps. There's a fitness/nutrition guy named Will Brinks who has posted several videos on youtube about creatine. It's pretty good advice…

So you do find it worthwhile to do lighter ab work? I wasn't sure if there'd be a benefit. Also, what's the distinction between harder ab work and easier stuff? More exercises? More sets?

I think resistance training is very important for a fitness program. There are many benefits aside from building strength that can come as a result of resistance training. If you are doing the exercises in the abbreviated program, the you can still do the stationary bike workout as well. Maybe do a 5-10 minute warmup on…

The term for this type of exercise is HIIT (high intensity interval training). It's becoming pretty popular amongst those who are trying to incorporate cardio, but either can not or don't want to do the steady-state cardio. I don't know if you'll find any videos, other than on youtube, about it because there's not too much…

I have leaned on nutrition from protein sources to help curb appetites. In many cases, whey or casein protein. Casein protein is the more slower digesting protein, so I have found that one scoop with some water can help curb an appetite for a few hours. One scoop is usually about 160-175 calories, 15-18g of protein, 3-5g…

My $.02 would be to pick up some creatine (creatine monohydrate, to be specific). It's pretty inexpensive and there's tons of research that conclude it is beneficial for strength training. And whey protein is a must for AFTER lifting. You can have some before, but it might be a bit heavy in the stomach. I typically would…

Here's a link that 'username_misso' provided me, that I have found to be helpful - but more of establishing goals (path of progression), rather than for bragging purposes. But with that being said, if you feel like bragging about how much you lift, I won't stop you. Do it proudly! :)…

Great job on the weight loss! Eventually, you'll want to start increasing the intensity of your walking so that you can continue to improve your fitness. Here's an article that offers a suggestion on how to do this: http://www.fitday.com/fitness-articles/fitness/cardio/build-intensity-with-this-walking-workout.html…

The fitness program that would best meet these goals is one that mainly consists of strength training (centered on heavy lifting) several times a week. And a couple of days of cardio. The strength training may not have as high of a caloric burn, but it does burn calories. And it'll burn calories more when you're not…

Hey Lauren - it's pretty great that you want to incorporate strength training into your fitness lifestyle. I am hopeful that you will find it fun and beneficial for you. I get the sense that the reason why you picked it up is to build lean muscle and improve overall fitness? If that's the case, it sounds to me like you…

I'd start with lightly active just to create a baseline. You're probably closer to "active" ... so if you find that you need to adjust it after a few weeks, then go ahead and do it. The reason why I say this is when I first started, I was lightly active (even though I sit at a desk all day). But over time, I've become more…

If you're pretty lean already (let's say, 14% bf or less), then you can drop the cardio. If you do bulking/cutting phases, then you may need to do some cardio during a cut. But even then, I'm pretty sure Layne is a big advocate of HIIT cardio, not steady-state cardio. So at the worst, you'll do 15 minutes of cardio 2x…

I work out during peak busy time as well. Here are some suggestions: 1) Have a plan of action, with some flexibility in case you to move things around. 2) Take a longer warm-up, or incorporate some light stretching or lightweight exercises in between sets if the piece of equipment you need is being used. 3) If you see a…

That's good to read! I have total admiration for you in doing what you can despite your ailment. Thanks for sharing!

When I first joined MFP, back in September 2012, I wrote the following in my profile.... ...."I have a family history of arthritis, joint and bone maladies, lower back issues, etc, that I'm trying to avoid or minimize by being more fit. " In June 2013, I added the following.... ...." I am now training to participate in…

I'll go with this advice. Before you start any intense workout, just do a quick thought process about if there are any exercises in which you may grind your teeth, clench a jaw, or something similar with your teeth. If there are, you may want to perform them at 70% intensity for the next few workouts, or skip 'em for a few…

If you're going to failure, then you do need at least one day (often two) days in which you don't work the same muscle if your goal is to build size and/or strength. It literally takes 1-2 days for the muscle fibers to grow and repair. And they need resources, which is why it's important to have a solid nutrition plan to…

If you focus on the technique and are able to squat so that your hips are parallel to the ground, then that actually will take stress off the knees. So work on hitting parallel with light weight first. Here's a video of a dumbbell squat: http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-squat Here's a video…

Congrats on the progress you've made thus far. This is my opinion too. If you've not done weight lifting prior, then I'm certain it'll be just the jump start you need to get you to your goal weight. If you can find two days to do some full body strength training, and either do cardio afterwards (or replace the cardio days…

Congrats on lifting! I hope you find it to be beneficial, and eventually fun! 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…

There's an popular expression that states "abs are made in the kitchen" ... which has a lot of truth in it. Without a good diet plan, you can do 1000 sit-ups a day, and never reveal a four-pack. The same goes true for a flat stomach. So, the first plan is to look at the diet. If you have some belly fat, you'll need a…

Do you have any particular goals or ambitions with regard to leg exercises? For example, are you training for any type of event? Are you a runner or cyclist? I think most people will tell you that squats are the best leg exercise for building muscle and strength - especially in the quadriceps. Some people prefer leg press…