Sam_I_Am77 Member

The tempo is basically the number of seconds spent in each phase of the lift. Using the 4/2/1 tempo as an example, that would be a 4-second eccentric, 2-second pause at the peak, and then 1-second concentric.

Completely understood, good info to pass along. Unfortunately the marketing behind such products is so strong. You get some post-contest fitness models photographed for magazine ads or commercials claiming that they take the product. The unknowing consumer sees the ad / commercial and their eyes bug out of their head and…

Checkout the label, there's a large dose of caffeine (200mg) and that's about it. There's CLA in the serving which has no peer-reviewed human research that supports CLA does anything significant for "fat burning". A large dose of B-12 (1,000 mcg's) which I don't get when you're body requires something like 2.4mcg's, big…

Get a chin-up bar for your door way or somewhere and if you can't do full chin-ups do partials or even just hang there and hold your weight, far far more useful than this stupid contraption. Push-ups while you're waiting for something to finish cooking, just about anything else.

Unfortunately a good trainer should notice, so I'd question the trainer running the class. You don't really want to be pushing off your heals or the balls of your feet, you really want the weight balanced. If you push straight from your heals, the balls of your feet could come off the floor which you don't want either.…

Which aspect of the Core does it work?

Yeah, you need a Sports Med doctor or maybe a Chiropractor, but if it's a problem you definitely should take some time off and get help.

There's two different things to consider. First, weight management and then secondly just overall health. From a weight management perspective no you don't really need to do cardio. If you consider one's overall health, there are some benefits to it and it would be wise to some cardio, even it's just a 1 or 2 mile walk a…

It really depends on what you're goal is. I'd be curious to read a full study and maybe I'll grab one posted above. On the WebMD page the developer ran across this with Senior Citizens apparently. If one is evaluating the benefit to seniors then maybe it is relevant. With seniors, you're generally talking about improving…

If you have some deficiency then it's good that you're supplementing. Vitamin D is turning out to be a very important micro-nutrient. As for Vitamin B... The daily requirement is something like 2.4mcg's and those supplements sell servings in the range of 100mg's, so it's a bit overkill. Unfortunately the companies like to…

Per the Mifflin St. Jeor calculation, your TDEE without any exercise is approximately 1,765 calories. If you were going to use a 10% calorie deficit for weight loss that would be approximately 1,590 calories. 1,380 is almost a 25% cut, that's pretty rough; you may want to bump your calories back up a little. If you…

It's possible that you're missing a lot of nutrients from your nutrition so the multi-vitamins are making up for it somehow. Vitamin D is starting to be linked to brain health so perhaps that's why, who knows. It could also very much be the "Placebo" effect. You might be able to find some studies on that subject, it's…

No they don't have approval per say, but the company does have to prove their claims. That's where some of these biased studies come from that say the product works. They do a BS study to show yes it works so they can then turn around and sell it as a supplement for xyz purpose.

The workouts that claim "fat loss" as their purpose are just cleverly marketed. All exercise burns calories and most exercise methods can be tweaked to be more intense.

I'm not criticizing you at all, I'm just looking at the information available and that info doesn't completely add-up. 1. It blocks / absorbs fat: I'm not sure what the relevance here because fat content in food is not what makes people fat. People (healthy people), get fat from excess calories. People type 2 Diabetes is a…

That's an interesting supplement. All of the studies seem to revolve around Type II Diabetes and very obese individuals. Also, there's a controlled diet and in some exercise as well, so I wonder how they really dive into the fact that it's just the Orlistat that's doing it and not the diet and exercise. I'd be curious to…

That's not a bad post. The information on "Carnitine" is confusing, not sure why he included it. There might be research that supports it working, I have not seen it, but there is definitely research saying it does nothing substantial. Even his own statements within that bullet point don't support it as working. Another…

Exactly. The application of supplements in all facets of nutrition and fitness are way way overstated. It really boils down to the supplement industry is huge and they're trying to make money on the perception that their product will help you look like the fitness models on TV or the athletes representing them. Very few…

Yeah, I think a few people hit on the head that it's more about your nutrition plan than anything. I am curious as to your height, weight, and age to see what your calorie requirement should be. A 2,400 TDEE isn't unrealistic but I'm curious if you are undereating a bit much at 1,380.

Caffeine is probably the best and the only one proven to do much of anything. If there's something your curious about go to Google Scholar and try to find a peer-reviewed article on it. You'll find that most of them (e.g. CLA, Chromium, L-Carnitine, etc) have no human (emphasis on "human") studies to support the claims…

I'm sure some of the references are the comparisons between low-glycemic and high-glycemic carbs and they're being zero to only a marginal difference in weight-loss in the low-glycemic groups. While that does seem to be true, weight management is not the only thing to consider, micro-nutrients and blood sugar management…

Weight loss can plateau, just be patient. Also, re-evaluate your nutrition and make sure you're eating enough to support your goal. IF an issue exists, it's most likely in your nutrition and not in your exercise selection. If you're only goal is to lose weight, exercise preference doesn't matter much.

You're a 32 year old male eating approximately 2150 calories per day doing strength training and HIIT. I don't know your height/weight and other activity but the above quote says a lot; I don't think you're eating enough. Re-visit your nutrition first and see how it goes. Drop in performance in the gym and low energy level…

The answer to this one is that "Muscle Confusion" has been largely taken out-of-context by Beach Body. In order to get stronger at something your body MUST adapt to the exercise otherwise you're just spinning your wheel; Exercise Physiology suggests it's about six weeks. You can refer to "Muscle Confusion" or the SAID…

It's more than just selecting a few pushing exercises and few pulling exercises while throwing in some jumps and stuff. There are many variables to consider. Do yourself a huge favor and do not try and make your own program, follow something that is built and proven. I don't mean this disrespectfully but you don't…

Doing all of this on a calorie deficit makes the getting stronger and improving jump more challenging. It's doable but you may hit a wall fast this way. Vertical Jump (VJ): This is definitely a display of power as another poster mentioned. You can improve your VJ through Squatting, Deadlifting, and of course by doing…

This is one to be cautious of, one reason has the person mentioned above. Secondly, depending on what state you're in it might be unlawful for the trainer to give nutrition advice unless they are a licensed dietitian. Sure they can give you advice but if they hurt somebody or make somebody very ill, they can be sued for…

Yeah, not all trainers will be familiar with powerlifting specific routines and that doesn't make them a bad trainer. If powerlifting is your goal then yes, you should find a trainer that specializes in competitive powerlifting training. Cherimoose indicated some certification organizations above that are nationally…

Buy a weighted vest and just walk around the neighborhood, treadmill, etc.

If this is working for you then stick with it until it's no longer working. Fat loss is largely a factor of nutrition, so as long as that is squared-away you'll be fine. I'm not sure what "muscle sculpting" is, sounds like a buzz word for losing body-fat for more visual muscle definition. Which is basically just keep…