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It depends on your goal. If you're looking to get stronger efficiently (read: with the least amount of gym time) you can't beat a linear progression with sets of five and adding weight every session. A new trainee can do this for six months in a lot off cases and get a lot stronger in that time without injury.
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I can squat about 1.5 times my body weight, but a 75-lb prowler for 40 yards every minute had be close to losing my lunch in less than ten minutes. HIIT is good for efficiency in burning calories; it's not the be-all-to-end-all for everyone's fitness goals, and tuning HIIT and conditioning workouts to a specific person is…
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Setting new PRs is fun. Putting another 45-pound plate on the bar for a work set is fun. Realizing that your current warm up was recently a personal best is fun. The look of surprise on a co-worker's face when you're pushing a cart loaded with three hundred pounds of obsolete servers without straining is fun. Not needing…
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The mythical part is people below elite levels aren't over-training, they're under-recovered.
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"Reasonable" people don't go to the gym, don't try to lift heavy things, and certainly don't try to lift even heavier things on a progression. Don't worry so much about trying to be 'reasonable'.
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Lifting weights, full stop, will remodel the bone and strengthen the ankle. Watch this https://www.youtube.com/watch?v=QgXo-XpFzWw to see how effect it can be.
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Aim for BIG long term goals, such as bodyweight bench press, 1.5 bodyweight squats, and twice bodyweight deadlifts. Make sure you put a LOT of milestones along the way - celebrate getting to bodyweight deads, or adding another 45 lb plate to the bar. http://i.imgur.com/vrayEAz.png has a a pile of different fitness…
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We do a lot of things we'd rather not because the payoff for them is greater than the annoyance of doing them, or the detriments of not doing them outweigh the annoyance of the task. I walk every workday and hit the weight room five days a week. I'm not enamored with walking four to six miles a day, and could take the…
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Creatine doesn't have a lot of effect on aerobic activity, recovery, or performance; minor uptick in running capacity was noted in a few studies. It's noted for increasing power on resistance training by making more ATP - the primary fuel for anaerobic activity - more available.
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No one - least of all me - has said to tell fat people a thing. I've said HAES and their ilk are impossible to please if they don't get their over-inflated egos stroked for being "fat and beautiful". Their victim complex is nauseating and utterly unhelpful to their own cause.
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There's no evidence - in the absence of known vitamin or mineral deficiencies - that supplementing with either multivitamins or calcium has any value at all.
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Try using chicken thighs instead of breast for Chicken Parmesan. They are godly.
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The problem with the very vocal fat acceptance / HAES folks is there's simply no way to please them. Applaud their efforts and you're being condescending; ignore their efforts and you're part of the problem. Point out the flaws in their talking points (or worse, ask for clarification) and you're a troll. From these…
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Half a tuna sandwich. 200 Calories, 4.5g fat, 19g protein, 22g carbs, 1g fiber. Note: I want proteins.
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Or worse, charging actual money for his 'advice'.
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Anyone who makes the claim "Lifting barbells is bad for you" has shown in a single sentence how little they know about fitness, training, and health - and that you can safely ignore whatever input they have entirely on those subjects.
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Happy with my 185 lb / 84 kg bench press tonight. https://www.youtube.com/watch?v=ke6_ydR9OHE
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Blew out my last pair of decent jeans. Wait, why this this a victory? It's because my thighs from lifting have gotten too damned big. Waist remains at thirty-four and may be 33 now.
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BOTH, but especially weight training.
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Barring physical anomaly that is direct contraindication (e.g., any form of aortic or vascular dissection, any form of aortic graft, known history of malignant ventricular tachyarrhthmia, osteogenesis imperfecta, etc.), you're a damned fool if you haven't lifted weights on at least a linear progression program.
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Amazon has the Cap 45's for USD 55.29 each, free delivery.
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Half of the people above the age of forty have at least one herniated disk and over 90% of those are asymptomatic. In the absence of a structural defect - and even with a fair number of them - it's been my experience that a 'bad back' is a lot more likely to be a weak back. Weakness can be cured with lifting weights.
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* Anything with "as seen on TV" on the box. * Bowflex anythings. * Smith machines * Following the crossfit WODs * Tai Chi (except for the absolutely sedentary) * Kinesotape * Cupping * E-stim devices (except as pain management)
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Greatest fear of strength? That's easy, my first session of Starting Strength, using just the bar, and successfully completing a squat, bench, deadlift workout ninety-nine days after open heart surgery,
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Measure with a micrometer, mark with chalk, cut with an ax.
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You definitely shouldn't base what your diet and training should look like based on what genetic outliers do.
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I hate these people with a fiery passion. My genetics are so screwed up I require $50,000+ a year in medications to stay alive and some reasonable measure of healthy - and the same medications increase the likelihood to grow and hide cancer until it's stage four. And yet I'm in the gym and watching my food because it…
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More PRs. 285 lb squat for five last night.
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If anyone needs a dietitian, it's you.
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Nailed it. Most over-training is under-recovering, especially with strength training. Severe under-recovery mimics all the signs of situational depression, and it's my contention Z(unencumbered by study) that the source is exactly the same - unresolved stress.
