Loftearmen

The OP asked about lifting weights. Not cardio.

I would start off with starting strength (startingstrength.com) or stronglifts 5x5 (stronglifts.com); however, it is important not to just follow a program and leave it at that. You need to educate yourself. Here's a list of required reading for weight lifters: Starting Strength: Mark Rippetoe Practical Programming: Mark…

It is sustainable for you, you just don't have the willpower to implement it. Develop mental fortitude and profit.

I guess I'm an addict

You *kitten* with chalk

Hahahahahahaa!! This is awesome!!!

You don't hae to eat any of those calories back. Find a set amount of calories that you can eat everyday and gradually lose weight. If you stop losing weight, lower the calories. Conversely, if you are losing too quickly then increase the calories. It would probably also be beneficial to eat a somewhat low carb diet that…

5/3/1 is the most broscience-free lifting program you'll ever come across. The reason is there's no science involved, it's built around hard work, dedication and consistent gains. I use 5/3/1 and have a 661lb deadlift. Does that sound like broscience? Here's what I do: Bench: 5/3/1 + 2-3 singles at or above my training max…

You are going to be offended by what I am about to say so if that's too much for you to handle then stop reading now. I see patients like you every day for nerve conduction studies and EMG's. The one thing that you all have in common is a victim's mentality. What I mean by that is that you blame all of your problems on…

530 squat http://www.youtube.com/watch?v=ckWy3OZqZos

Those are actually pretty typical numbers for a woman just starting out so don't call yourself weak! You're just untrained. If you stick with it it'll happen. Just make SMALL PR's every chance you get. Don't go for big ones, you can make small ones at least once a week and steadily progress. Within a year you'll be…

She said STRENGTH training. P90X is cardio

It is easiest to determine how many calories you need to eat by eating the same amount every day and making adjustments based on your results. I started at 3200 cals a day and was initially losing weight quickly (2-3lbs a week); however, after a while that slowed down and I had to drop my cals down to 3100, then 3000 and…

Here's the formula for calculating 1RM: weightxrepsx.0333+weight=estimated 1RM The fewer reps in your rep max, the more accurate the formula will be. For example, if someone squatted 200lbs for 5 reps: 200x5x.0333+200=Est 1RM 233=Est 1RM

This is basically right. The only thing I would change is that you don't want to hit more than 3 attempts above 90% of your 1RM so the small increments need to be limited to some extent. A max for a person who knows they can deadlift 300lbs should look something like this: 135x5 225x3 300x1 315x1 (depending on how that…

Working your core= weighted sit ups on a decline bench, weighted blast strap push ups, weighted leg raises, Cable pull downs, Weighted ab wheel roll outs+ squatting, deadlifting and overhead pressing heavy weights. What most people do=sit on something wobbly This is the difference between training your core and buggering…

When: Yesterday What: Stronglifts, Starting Strength or another progressive overload program

Coffee

You are not going to accidentally get too buff. That's ridiculous. Just eat healthy, lift and do cardio in equal portions and all the pieces will fall together.

There is an unbelievable amount of ignorance getting thrown around in this thread.

This is only true for people who are advanced lifters and require a lot of time to recover. There are only 1 or 2 people on MFP who fall into this category. For everyone else, do a full body split 3 days a week. If you're not sure if you are included in those 1 or 2 people, ask yourself this question, "Can I squat twice my…

That happens everytime I hit a huge squat or deadlift. It takes about 15 seconds for my soul to re-enter my body and I come to kneeling on the floor. It's just part of the territory.

When choosing a lift for any purpose it is important to keep your training efficiency high. You can only do so many exercises before you begin encroaching on your body's ability to recover so it makes sense to pick the ones that pack the most bang for the buck. For example, would it be more beneficial to do standing…

I will pray for you

This is a trick question right? There are only 3 lifts anyway. Squat, Bench and Deadlift. Everything else is just for fun

Muscle doesn't necessarily have to degrade as you get older. As I mentioned previously, most powerlifters peak in their 40's, so there's no reason to bench less in your 40's than you did in your 30's. In fact, the opposite is true unless there has been a significant injury that prevents you from training.

Powerlifters peak in their 40's. There was a man in his 70's at my last meet who benched 365lbs. There's no reason to stop training heavy, you just have to figure out how YOU have to do it to stay healthy.

I'm not from India but have a lot of friends who are. Indian food is delicious, but I don't really see it being part of a healthy diet for weight loss.

Why don't you look into the carb nite solution if you're thinking about keto dieting. I have been running it 3 months on 1 month balanced diet at maintenance for two cycles now. I started at 350lbs with approximately 30% bf and am now 310lbs with approximately 23% bf. It's the best way to keep muscle while cutting.