FrnkLft Member

Just find something you like. Then you'll do it because you like it, not because you "have" to. As for running, I hate it. Not all of use are meant for Nike commercials. I run on occasion for conditioning, and lift weights because I like (actually love) doing it.

I second new rules of lifting, especially in your case since ur new. If you're looking for something bro help you stay motivated I suggest getting on a program like the ones Jo recommended. They have increments and goals that might keep you interested. As for your shoulder, only a pro can evaluate that and let you know. No…

More here: http://www.myfitnesspal.com/topics/show/1169757-i-am-the-woman-in-the-freeweights-section-of-the-gym

My motivation comes from enjoying doing it. I lift weights, and I look forward to going to the gym to do this thing that I like. Definitely the best motivator is wanting to do it because you enjoy it. So the trick is to find something you enjoy doing.

Don't worry too much about "knowing" when they've built up. Generally, if you start with the bar and work up in small increments, you should be fine. SL 5x5 has you doing just that. Also, make sure to warm up ahead of time. A great warmup routine for lower body that takes about 10-15 min is DeFranco's "Limber 11". Just…

You don't really build any muscle at all by walking and running, whether on a deficit or otherwise. So yeah you've just had them all along. Presumably your bodyfat % is dropping, which would give you the chance to notice and feel your muscle more.

Fitbit isn't a HRM, so it wouldn't help you in this situation. Since crossfit is so varied, you should just put out a spreadsheet and track calories and weight loss for a few weeks, then go from there.

You can also upload lifting videos you've taken on your phone to YouTube and share them here with us. We can coach your form for you. I.e. http://www.youtube.com/watch?v=rOzlpujZwBA

If we give her the benefit of the doubt, then what are you not telling us? Are you straining with the bar or do you have problems with coordination? No shame in either, they take time to learn. If you're not straining with the bar and your coordination is good to begin, then there is no reason to avoid getting started with…

Maybe. More likely than not your time off from the first "round" of 30DS has affected you more. Soreness mostly comes about when your body is adapting to a new stress. As your body adapts, it tends to lessen or go away completely, entirely independent of your ability to do work, or the amount of work you've done. Give it…

Dude your training is all over the place... why exactly? So you're doing: SL5x5 (only twice a week instead of the program's 3x per week) + Afterwards running a 5k or doing 20 min HIIT And on "off days" you're doing a full body routine... which is exactly what SL 5x5 is... so again, why? Yoga is good for mobility, and it's…

Optimum Nutrition makes good protein products. They are pretty much the standard in the market right now as far as I can tell. Just in case, you should be aware of the following: Protein/Carbs = 4 cal / gram Fat = 9 cal / gram So protein powder isn't going to help you much by way of eliminating calories, espcially if…

Hey man, you don't have to work out like that. This is old school "pump" style training which focuses on how you feel after the workout. The fact of the matter is, studies on the subject have shown greater hypertrophy and strength gains by working to just shy of failure for the majority of the training regiment, rather…

Nah, nothing diminishes. I actually do an upper/lower split, and I use the 4 main lifts as my "days". So I'll have heavy bench day, with some lighter pressing afterwards. Then I'll have heavy squat day, with lighter deadlifts after. Then I'll have heavy press day, with some lighter benching afterwards, and then heavy…

Yeah muscle "confusion" is bull****. All you need to do is make sure that you're incrementing the weight up over time. Progressive overload. That's all. Work in the 3-5 rep range for strength, and 8-12 for hypertrophy. Eat to win. Done. Also, make sure you're not being a bonehead and get on a program if you're not already.…

Only 1890... Sedentary job and injured. :/

Oh man honestly, I saw the second picture and thought "now that's what I'm talking about" lol You've got sexier curves than the girl in the first pic. Definitely the third pic shows what you're looking to work on. Not that it looks bad at all, but I know what your goal is, and that's cool. So honestly, nobody can tell you…

The one where you cycle, like, pedal on the pedals... I'm a smart *kitten*, intervals are the best thing you can do. But start slow, and get used to it. I know you probably feel like you've got a lot to prove to yourself and that the more you bust your *kitten* the better, but training smart is better than simply training…

Diet = Lose/Maintain/Gain Weight (be it Fat or Muscle) Cardio = Most time efficient way to burn calories, Great for cardiovascular health and conditiong, Not required to burn fat Heavy Lifting = Burns lots of calories, Builds strength, Builds or Maintains Muscle Recipe for Toned Look = Lower Bodyfat %, Increase Muscle…

Right now I'm in physical therapy for some insistent tendonitis in my quads and elbows. I self prescribed five weeks of 0% gym time and it drove me nuts. I got back in the gym starting light and ramping up... problem was still there. Now I'm doing physical therapy. So believe me I understand. Using the gas pedal in my car…

Nah, we mean specifically. What is your lifting program? What is your cardio program? Sets, reps, intervals, etc... How long have you been doing your current work load?

Coming up with your own routine is a common thing for newbies, but also a pitfall. You do what you like, or what you think makes sense, but a lot of times the programming is off and you don't know "why" you're doing it. Check out the routine below. This would be a perfect setup for you, and he's got more information on how…

Someone has probably already said this, but all you need to do to loose fat is to create a caloric deficit. That's all. Exercise only assists with this, whether it's cardio or strength training. Actually, I think the prevailing research states that resistance training targets fat a bit more effectively than steady state…

Brilliant answer. In fact, I weight myself every morning and log the lowest value for a given week as my current weight. The thing is, your weight will sometimes be artificially high... but there's no way for it to be artificially low provided you're not fasting. This approach doesn't suit everyone though, so be careful to…

Also, this: http://www.myfitnesspal.com/topics/show/1169757-i-am-the-woman-in-the-freeweights-section-of-the-gym

It's due to two things: bodyfat % and genetics. So if you loose fat and it's still there... that's that. There is NOTHING you can do short of surgery to get rid of it. Exercises don't help because you can't spot reduce, and because it's not a muscle.

Better way to approach this, is to use the calculators on IIFYM.com Very accurate stuff there. Or you can just keep a spreadsheet and work out your TDEE from that, which is even more accurate.

Look under "Cardiovascular", many options there. Your results will vary depending on how hard you go though, but it's a good approximation.

About doing x amount of reps... you're supposed to do weight that is challening enough that you can do the prescribed reps, and few more, not NO more. You should always be leaving a little bit in the tank so you can stay more fresh and get through your program for the day. Also it bears mentioning that failing a set, and…

Ya this sucks, but it happens when you exercise just to lose weight. Maintaining excess muscle requires that you continue to stimualte that muscle over time. Otherwise, just like your body adapted and built new muscle once you started working out, it will slowly get rid of it when it's no longer needed. Look at Arnold…