kapoorpk Member

welcome to add me as well.

feel free to add as well

Feel free to add me as well!

All of the above is correct, depending on the context in which you are asking and your goal. If your goal is to either keep the blood flow going or just burn a few calories, then yes, this is an excellent way to break a desk job type of a routine. But, if your goal is to achieve a greater cardiac health, it is recommended…

I have reversed all of the blood work detected variables from the "red zone" to the lower end of the acceptable range. Here are some tips that work: To lower cholesterol - minimize saturated fat & cholesterol in fat, its the saturated fat that contributes to cholesterol more than cholesterol itself. Sodium is not the enemy…

You should check your body fat percentage using calipers (under $10 on amazon) as well. if the BF% is trending upward, you are eating too much for your activity level and should recalibrate by reducing your daily calorie intake. If your BF% is staying constant, and you are still gaining weight, it should be just the…

I am not sure if I follow. Its a well known fact that amongst other metrics, RHR is indicative of the heart muscle strength that gets stronger with exercise, implying that with a decreasing RHR the heart muscle does not have to work as hard to perform its function. I have seen this significantly improve and maintained with…

Great discussion. What I deduce from all the wisdom shared here is that there is no harm in doing these two together as long as I am not maxing out on 1RM each time. Plus, the leg curls lunges, etc. aren't necessary given sufficient stimulation of all leg muscles, but could throw them in there if I could. My focus at the…

Also been lifting heavy for about 5 mos now

It's been a hybrid approach including the big 4 compound exercises and a few others on a push, pull , legs split

Just curious...presuming weight loss is the goal and she is already on a deficit enough to lose weight, what would rationalize going down to almost 35% in carbs and fats for a 70% in total from them? If exercising, won't that be too taxing not having enough carbs to fuel the workout, cause fatigue or lack of quick energy?…

I am not sure. But, I checked your math a couple of times and its not your math. Its the assumption around fat that is throwing it all off for you. Why, not sure. Somehow its too extreme of an outcome. I would not recommend going so low on carbs. What's your goal anyway? I think, within a reasonable range, macros can be…

The math is correct. The assumptions around minimum intake may for some reason not be applicable in this case as stated. I think SS and/or Sara can perhaps help further with this. In my case...I use the same protein calculation. For fat, I try to hover between 20-25%, getting 50% of my calories from carbs. That would be…

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Trace Atkins awesome too!

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I agree also with adding incline or dips. Also, a few more suggestions: These seem to be on consecutive days. Instead, I would recommend separating them out with more rest or cardio days. So, may be do them on day1, 3, 5 & 7. Consider hitting major muscle groups twice a week. Is your goal to gain muscle mass or strength or…

Its also like not understanding the scope of the question. You think we don't know the whole story holistically? We are just trying to answer the very narrow question that he is asking. Let's not preach the choir.

I agree with what Steve said, except when building muscle mass at a cellular level higher reps do the trick more so than low rep heavier weight. Don't you think steve? That would build strength, not size necessarily? Hypertrophy needs more reps - i.e. more muscle growth as in mass. Strength building - do less reps more…

When I started, I found Lee Labrada's 12 week workout plan very helpful. For me, it taught me a lot. It has morphed into something completed different for me now, but would help those just starting. The best thing with Lees's program I found is that it is not very extreme, thus, helps without any crazy routines or…

To maintain your weight eat your Total Daily Energy Expenditure or TDEE calories. Many calculators are available online to help you calculate them. If you want to lose weight, eat less than TDEE, i.e. on a deficit If you want to gain weight, eat more than TDEE, i.e. on a surplus. TDEE INCLUDES your the energy you expend in…

Watch a couple of videos on how to first perform the most important exercise for chest, the bench press. I would not get too caught up complicating it too much in inclines, declines etc. FORM is usually the main culprit. Correcting it usually will fix the problem. Other factors - if you are looking for growth, it implies…

Yes, it great...to me it tastes exactly like PB, with reduced fat...comes in a powdered form...have to mix it with water to eat it...I order mine in bulk from amazon...love it.

sure, Calories vs. more exercise was a component of thought I was vetting through around creating the best method of burning fat. My whole issue right now is trying to control fat growth with muscle growth that I am seeing. So, I wondered if I should reduce my calories as typically suggested, create a slight deficit and…

For me its not an issue of weight loss plateau. In fact, its not weight loss at all as I am way past my weight loss goal and have been focused on recomposing for the past 9 months or so and trying to master the art of keeping fat %age low given the muscle strength i have been gaining. What I am finding though is that the…

Thanks SS. I think if I hear you right, in the long term just the weight training itself will reduce fat, which is fine. I just proved your hypothesis to be working for me as well. From 9 months ago, my BF% has gone down to 15% from 18% or so and weight has increased by 12-15 pounds. So, it seems like its all muscle. My…

Thank you both. My quest is to strategize the least damaging cardio to muscle that is most helpful to keep heart stronger. For example, if intensity referred to the speed with which I used an elliptical, then the hypothesis I was exploring would have held true where I would have improved my heart rate at low speed but high…

anyone?

And, I know there will be some suffering when cutting!!