FrnkLft Member

Yea soreness is not an indication of work done. It just means you're not used to the movement. Some movements cause soreness more consistently than others, but as you get on you'll see that it will diminish or go away altogether. Cudos on giving yourself rest though. Most beginners just go hard and aren't concerned with…

My thoughts exactly. No doubt how you "feel" is very important, it's a huge component, but since we're worried about size (a.k.a. looks) here, if you measure them and they are not bulkier, then maybe you just don't like the way they look at your current BF%. Just have to make adjustments. Also, lifting weights does build…

Yep, seconded. It could help you a bit, but they are designed strictly for walking/jogging/running. The more you deviate from those activities (strictly speaking), the sloppier the results.

If I may, just want to mention something that might help you overall. Weight loss is a marathon not a sprint. If once a week you eat maintenance, or if one day you blow your goals... who cares. Just pick it up the next day. Spend some time considering the math behind calories in vs. calories out, and what you need to eat…

I just read this. Why do you think you have a problem? How many calories are you consuming gross and net? Why haven't you tried dropping your net by 200 calories for a few weeks to see if that helps?

Hey Saint you've got the right idea man. But just need to interject here, HRM are not designed for calorie burn durring any other activity except for walking/jogging/running. It won't give you a very helpful number if you use it for weight lifting. If it comes up accurately, it'd be more lucky than anything else.

Fair warning. Using your HRM for activities other than walking/jogging/running is going to yield you sloppy results. Those things are only meant to calculate calories burned during those activities. Otherwise, just use your head about it. Look at your average exercise per week, and go from there. I've been injured lately,…

MFP has a calculator under "Cardiovasular" when you choose exercise for your diary. I'd say it's pretty accurate if you're lifting steadily for 30 min.

@ Ukuleist Hmm, looking at it again, the bar might be too far down your back. You should have your elbows back to create a shelf, and have the bar resting on your rear delts. A good cue is that you can hold the bar in place easily with an open palm. I don't even wrap my thumbs around the bar, there literally no need.…

True, but terrible advice. Up your calorie goals by a few hundred and see if that doesn't help. Don't freak out, make some adjustments, and give yourself some time to see what works for you. Nothing happens in the short term, just make a change in your calories, evaluate, and continue.

Not 100% sure what t28 is, but it's probably like p90x and all the other stuff. If I'm right, yeah it's going to interfere with your rest. You can give it a shot, but it'll probably run you into the ground and open you up a bit more to injury.

Oh this too. Give it the priority it deserves. And be dead serious about making the time. Also, again I can't stress this enough, educate yourself about exercising and use a program so you have goals and you understand how to get there. Couch to 5 K, a stronglifts 5x5, New rules of lifting for women, whatever. The more you…

Oh sure, you gotta get up and try things first. Just wanted to make the point that 90% of fit people do what they do because they like it and/or value it, and generally don't feel like they "have" to. I've never forced myself to the gym, not after I found something I liked doing and in the case of weight lifting, got on a…

Bodypump IS a cardio class... You have to be smart about your exercise and training. WHY would you take another cardio class after doing Bodypump? That said, knock yourself out lol Just make sure you can always answer the question "why" when you're training.

Eat a little something before, and have your dinner after. Or don't... Just find what works for you. Also, don't be afraid to eat back the calories you burn. You body needs something to run on.

Finding something I like doing. Not everyone loves running or walking. It's good to do those things for your health, but if that's all you do and you're not a runner it just sucks. Try lifting weights (like, on a program not just doping around), or try a class, or a sport, or something.

SL 5x5 is an excellent place to start. Once you've been doing it for a couple of months and you have a base of strength, you should continue with it and incorporate assistance work (more specific exercise to balance out and build muscle). A very good template is ICF 5x5. It works just like SL 5x5 but it has some assistance…

Alright I looked at all your videos and your squat is even, which is good, but your chest is completely caving in and you're leaning so far forward that your lower back is rounding. This is going to cause you some serious trouble once the weight gets heavy. You need to pay some real attention to your form if you don't want…

Cool man, 220's not light. Your back and is in good shape and your movement is even. A few things though: You're using a high bar posture with low bar form. Your elbows are tucked and forward and the bar is high on your back (high bar), but you're leaning forward quite a bit (low bar) and going to half depth. Try this:…

Both were links to your squat video, so I'll just critique that. Depth: As I'm sure you can tell, you're got getting the depth that you should for a full range of motion. You want the crease of your hip to be parallel with the top of your knee at the bottom of the squat. Knees: To get depth, you want to push your knees…

You have the privacy options for the videos set to "Private", meaning we need permission. Set it to "Unlisted" instead and we can use the links. Unlisted means that it is not searchable, but someone with a direct link can view it.

Squat: Looks ok, and I know you're just beginning... Are you starting light? You should be. Main points from what I can see is that you're not reaching parallel (squat is shallow), and your hips are coming up first out of the bottom (when your shoulders and hips should be straightening out evenly). Here's my squat for…

You're not going to gain very much mass on P90X, Les Mills, etc...., unless you're really untrained. It's like crossfit without the heavy weight (very important), it's mostly cardio and conditioning work. If you pay close attention the the "before and after" photos on the website... just like most before and after…

How would you do it 6 times per week?

It's 4 days a week actually. Here's the template + my assistance work. 5/3/1 program, BBB Template 2 Day 1: Bench 5/3/1 & Press 5x10 @ 50% Day 3: Press 5/3/1 & Bench 5x10 @ 50% + Chins, Laterals, BB Incline, Curls Day 2: Deadlift 5/3/1 & Squat 5x10 @ 50% Day 4: Squat 5/3/1 & SL Deadlift 5 x 10 + DB Row/BB Row, Smith…

It'll be your diet that gets you there, not 30DS or any other program. Drop some bodyfat% and you'll looke more toned. If you're serious about balancing out with muscle, you need to be doing resistance training. If you're untrained, then for now things like pushups and pullups/chinups should help you with this goal. Not to…

5 lbs in a month is good progress... I loose at about 1 lb a week. It's not a sprint, no matter how much we would like it to be. Are you eating at least 1200 calories? About the scales, they are notoriously inaccurate/inconsistent due to the way that they estimate your bf%. A professional using calipers in multiple…

If you're just going for strength, you should consider Wendler's 5/3/1. His Boring But Big, Template 2 is perfect. You have a big lift for strength, followed by it's counterpart for reps and mass. Example: Upper Day 1 Bench [Strength] + Press 5x10 @ 50% Upper Day 2 Press [Strength] + Bench 5x10 @ 50% Same for Squats and…

Probably said, and re-said, but no keep it at twice a week. It won't make you stronger, it'll just run you into the ground. You need rest. Consider a program like Wendler's 5/3/1 and stick to it. You'll be fine.

Exactly. Now, this woman isn't lifting heavy weight. You can tell by her form that she's just a "bunny"... not very serious about strength. It's legitimate to consider a good pair of weight lifting/oly shoes with a heel (easier to maintain form at depth), but standing on plates like this with a heavy squat is rediculous.…