Replies
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Just from personal observation, ALL of the trainers at my gym have no experience. I believe their job is to simply sell PT sessions and the more they sell the more they make. The workouts they run are pretty generic and do not look 'customized" to the clients actual needs. Doing PT as a full time profession is going to be…
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I think a lot of us men actually tend to ignore the benefits of upper body cardio. That's why you don't see many men in group fitness (aerobics) classes. Having said that, BigDougie has some good ideas. My first thought was a heavy bag but since he has actually been there (broken legs), I will simply concur with his…
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Well I'm not a lady but pre-workout supplements are generally a waste of money. If you think you need a jolt, try a cup of coffee or two.
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If your TDEE is 2685 and in order to lose weight your should drop your daily caloric intake by about 20%, so 2685 - (.2 x 2685) = 2685 - 537 = 2148 calories to eat per day. Now if you work out that day and burn 500 calories you can "eat back" those additional calories or 2148 + 500 = 2648 for that day. On days you do not…
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Well I'm not a MFP lady but I do lift and I do know You Will Not Get Bulky from lifting. I repeat, You Will Not Get Bulky from Lifting. Women just do not have enough natural testosterone to get big bulky muscles. You will develop muscle and you will get stronger but You Will Not Get Bulky. I'm some some of the ladies will…
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Generally you are going to do more for strength building by doing more sets and fewer reps. You need to make your muscles work in order to make them grow or get stronger. As to the amount of weight, you should lift enough to really have to work on the last set. So change your 50 reps into five sets of five one time and…
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You can do a full body weight training session up to 3 times per week. Full body would encompass lower body (squat), back (pull ups, pull downs, rows) , chest (bench press, push up, dips), and shoulders (military/shoulder press). You can do cardio on the off days. To make a difference you'll probably need to lift in the…
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My gym (with 3 local locations) uses the rubber coated iron. They seem to hold up well. I don't think I've seen any cast iron plates in years.
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Yeah, what Jimmy said. You should feel a deadlift more in the glutes and hamstring muscles. A squat will work the quads more. A deadlift is a "pulling" lift, i.e. you are pulling the weight off the floor. Start with the weights in front of you almost over your the center of your feet. Bend at the waist/hips while keeping…
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It's usually a fun class and the emphasis is more on number of reps as opposed to heavy weights. You'll do a short warm up and then you will work just about every muscle group. I would say intensity is low moderate to moderate (if you consider a kick boxing class as high intensity). The instructor will show you correct…
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Try doing your sit-ups on an exercise ball. You can even get a little more range of motion if you go past horizontal at the bottom of the sit-up. If no exercise ball is available then there are other exercises that strengthen your core. Planks and side planks are very good and you can even do these with some movement.…
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Here is something terrible unscientific (maybe even borders on broscience) but, if your A. heart rate elevates and you B. work up a sweat and you C. can still comfortably talk you may be in the 7-9 minute calorie burn per minute zone. Call it 8 calories burned per minute to be conservative.
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Don't do curls or shrugs in the squat rack.
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And it was well said!
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Lifting heavy could be defined by the amount of weight that you can only lift five (5) times and the last rep should be difficult. 12-15 reps is putting you into an endurance category and is not the best routine for strength training. If you are lifting heavy you decrease the reps to the 5-7 range and increase your sets to…
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I'm a big fan of Lou Schuler's "New Rules of Lifting" and I've heard good things about NROL for Women. I'm pretty sure you can get good deals on used books at Amazon and B&N.
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The net nanny is blocking me here at work but google "Death by Body Weight" I think this may be the link but I can't promise www.t-nation.com/.../sports_body.../death_by_bodyweight -
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Fiber is your friend!
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WOW, 22 pounds in a month is amazing. Good work and good for you. Now given that you've lost 22 pounds in one month, it should not be a surprise that you have one weight gain. I think it is just your body sort of catching up with you. If you are staying with the program, then this is just a small bump in the road.
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You could maybe try some variety with your stationary bike. If your present benchmark is 15 minutes at X revolutions per minute (RPM) then you could could try 10 minutes of intensity training, say 2 minutes faster than X RPM and then 2 minutes slower than X RPM for 10 or more minutes. Next day try for 20 minute at less…
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Don't do it. None of them are what they advertise and you'll just be flushing money down the tube. Your best bets are a fish oil supplement, a multi vitimen and a whey protein shake before and after a weight training session. If you need a "jolt" of energy pre workout, drink a large cup of coffee.
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I do three full body workouts per week, Sunday, Wednesday and Friday. Each workout encorporates a lower body drill (squat, deadlift), a chest drill, a back drill and a shoulder drill. Current belief by most reputable exercise experts is that doing full body routines about 3 times per week optimizes your workout…
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I don't know if I can say anything that has not been said before, but WOW. You Rock and are a great inspiration!!!
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Most all of the more modern books give examples on how to do different lifts.
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I have always said, the best workout is the one you do or the one you can do, whatever that workout might be. If you're just starting then 3 times a week is fine. If you're in better condition than that then maybe up to 5 times a week(?). I really enjoy eliptical work. You can do LISS (Low Intensity Steady State) or HIIT…
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This is going to sound really lame compared to Led Zepplin and some of the other bands. My first concert was Roberta Flack, (The First Time Ever I Saw Your Face), 1973. In 1974 I saw the Tempatations and Seals and Crofts. We didn't get many big name groups at my college. Geeze that was a long long time ago in life far far…
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I think the answers you are going to get are going to vary a lot. I would say, eat a little more. You really don't want to get to the point where you are so hungry you blow the whole day downing a box of cereal or cookies. Maybe an extra 200 calories is not going to really mess up the day for you. Drink some extra water,…
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I agree. I would count the olive oil too.
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I think I read somewhere that most of the running backs in the NFL are obese based solely on BMI.
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"A bad day at the gym beats a good day at work." Stuff happens. Next time you'll own the squat. I just make a note in my work out diary and keep on keeping on.
