kindrabbit Member

Great answers but will repeat - you won't sweat so much as you're taxing your body in a different way. If you like that sweaty feeling add a cardio day. If you're enjoying your routine stick with it but there are routines that incorporate medium weights with faster moves to help you get your sweat on if that's what you…

Well done!! It's one of those things that seem so easy to some people but I've always struggled with them too. After almost 3 years of training I can now do 3 sets of 10 but they're tough! I do them 3 times a week so that one day I may start to find them easier. I'm working on chin ups now. It'll probably take me another 3…

Circuit class with 15kg bar: ohp x 2,4,6,8,10, 8,6,4,2 Squat thrust 5 x 10 Sit up x 2,4,6,8,10,8,6,4,2 Clean and press x 2,4,6,8,10 Star jumps 5x5 Squats x 2,4,6,8,10 Barbell front squat x 21,15,9 Box jumps 5x3 Pushups x 21,15,9 This was spread the length of the school gym so there's plenty of running too!

Hi, I am no expert but I think the answer is yes and no! The strength training that you are doing will go towards keeping what muscle mass you have. To build bulk you do need a calorie surplus but to become stronger you need to do what you are doing whilst gradually increasing the load. The exercises you do will eventually…

I am not doing bodybeast but madcow. I'm 42yrs old with about 7lbs to loose. I'm currently trying to cut some fat and retain what muscle I have. Once the last 7lbs have gone I plan to up my calories with the aim of bulking up my muscles. I'll do that for about 4 /6 months then try and cut the calories again so I can see…

It depends what exercise I have done. I wear a heart rate monitor. If I do a steady state exercise I add 100% of the calorie burn to my exercise diary. For circuit training I add 75% and for weights I add 50%. depending on how I feel I'll eat all of my allowance for the day or leave some. Occasionally I go over but I try…

Agree. A small deficit of 250 or so. Monitor and adjust as necessary. Keep up a hypertrophy routine plus small amount of cardio (hiit) and watch your macros. Don't rush it. Enjoy

Over the 2 years that I've been in the free weights section I have noticed more and more women in that end of the gym. I've also noticed the personal trainers are introducing more women to the free weights and spending less time on either the weight machines or cardio machines. I love seeing more women in there. There's…

Back squats 10x 20kg 5x 25kg 5x 30kg 5x 35kg 5x 40kg Clean and press 10x 20kg 5x 25kg 5x 30kg Thrusters - will check the proper name. Clean into a deep front squat then ohp the bar. 10x 20kg 5x 25kg 5 x 30kg Assisted chin ups 3x 10 Negative chin ups 3x 10

1st thing I'd do is look at how many calories you have calculated that you can eat in a day. If you're deficit is too high it can lead to that feeling of deprivation and that you "deserve a treat". I reduced my goal from 1 to 0.5 lb a week when I was feeling hungry and having trouble sticking to 1200. I don't go below 1560…

How about thrusters. Do you have access to free weights? You could add a plank too. Squat thrusts? Leg raises? I do burpees without the push up so it's more like a squat thrust with a jump.

19000 steps? That's crazy. I am busy and still rarely hit 10000 unless I go for a run.

Thanks. I've just finished week 1 of madcow so I'm going to stick with that but 531 is likely to be the next programme when I feel it's time for a change. in the mean time i will do more reading so i appreciate all the input. As far as my 1 rep max goes, perhaps I could of stuck with stronglifts a little longer. I didn't…

wear a heart rate monitor?

I don't know about any not-well-known ones. I do the usual. Putting 'back lat workout' into YouTube brings up plenty for you to browse to see if there's anything you haven't already got in your routine.

Argh! Was just going to say that, you beat me to it. I use it for calf raises too.

I am also on a budget. I feed my husband (who is not the least bit interested in eating healthily) and a 10 year old daughter that eats as much as my 150lb husband. They tend to eat a lot of meat with some type of potato and veg. I mostly eat meat with veg and noodles. It's not the most convenient thing to cook different…

I do a little cardio after my strength training session - 15 minutes of elliptical, stepper or incline walking. I do a couple of circuit classes a week that I consider my 'cardio'. I am also training for a 10k (but haven't actually run for a couple of weeks -oops!)

I've never really thought about it. I just put the bar where it's most comfortable and where I seem to have a natural 'shelf'. Having watched a couple of videos I don't think I am particularly high or low. I'm am a mid bar squatter I guess :)

Thanks very much, you've been very helpful. I'm certainly feeling madcow in my legs more than stronglifts and I've certainly seen gains in my arms since starting SL 5x5 . What I am doing is working for me for now (my current goal being fat loss.) When it stops working or I stop progressing I will be back for more advice…

there are lots of ab exercises and workouts. Strength and stamina will come with time. Crunches are great, as are full sits, half sits, V sits, bicycles, push ups and planks, hanging leg raises. It will come with time.

OP you're not eating enough. If you're in the maintenance phase why are you eating at a deficit? You don't have the fuel you need to have the energy for your day. Eat 2050 calories like you are supposed during maintenance and I am sure you'll feel better. I try to eat a meaty sandwich (lots of ham, turkey and salad) for…

Thank you. That's very helpful. It's tough for me as this is the first time that I have really wanted to follow a specific plan. My workouts were pretty random with no specific goal except lifting heavy things up with the goal of loosing weight. Now I am close to my goal weight the thoughts turn to gaining muscle so I need…

So you just do 1 lift a day over 4 days?

I looked at Wendler 5/3/1 but couldn't get my head around the app. Can you summarise the workout you do?

I have been a DOMs sufferer since I started Ct5K over 2 years ago. Once they hit the best advice I can give is to keep it moving - don't seize up! Do some gentle stretching and walk slow and steady as much as you can. The advice I was given was to make sure you get your protein in for the whole day of your workout- at the…

Front squats are sometimes a forgotten lift. I injured my shoulder and front squatted due to necessity for about a year. Now I'm back squatting I still enjoy a good front squat :)

You got your buzz on!!! Remember those endorphins next time you don't feel like working out! You'll never regret a good workout

Well I did day 1 week 1 of Madcow yesterday. I did a short warmup of a few arm swings etc, some frog jumps and hip stretches then squatted 10kg X10, 20kg X10, 30kg X10 and 40kg X10. The workout was: 5X25kg (I rounded up as the app is in lbs) 5X30kg 5X35kg 5X40kg 5X50kg Then bench press and rows The main difference with…

Goodmornings will anialate my legs like nothing else! I like a good squat but I think my favourite is a thruster or clean and press.