Sam_I_Am77 Member

Here's the thing, if you do the math and add just a no-activity multiple of 1.20 (which is what I used) that 1840 is her calorie goal without exercise, so even that is marginally low but could help support weight-loss still. Add in activity value of 1.38 and it's even higher, so it's starting her lower than maybe she…

With your stats you're BMR is approx 1,530 calories. If that's all you're really eating with work and exercise then you probably are under-eating a bit. Shoot for about 1,840 and see how it goes. *calcs per Mifflin St.-Jeor formula: 10 X (Weight in kg) + 6.25 X (Height in cm) – 5 X (Age in years) – 161))

No disrespect intended; are you female or male, I can't tell.

If your knees are bad to the point where your exercise options are limited, you should see your doctor. Also, if you trust your trainer and if he/she is worth a darn, why not get some recommendations from them for that one home-exercise day?

First, dont' keep your body guessing (aka Muscle Confusion) as MC is one of the biggest BS ideas around. Just do a Google Scholar search for the "SAID Principle" aka "Specificity Principle". In a nutshell, you must do the same thing for repeated bouts for a length of time in order to improve at it. That's why WOD's…

Hows your energy level? But how much were you eating before? That's really the question here I think. Even with circuit training you should be losing weight with a healthy calorie deficit. You could lose weight without the circuit training to be honest.

Yes. The issue is when your weight is shifting forward to the balls of your feet and toes which causes added stress to your knees. Now, if that's happening you probably need to work on hip mobility, glute strength, and hamstring strength. Also, if the weight shift is happening I would stop squatting until the issue is…

Body shape is largely going to be genetics. If you look at one's ability to maintain low bodyfat; it think it's attainable for most healthy people if they have the discipline to get there. I'm not sure how long maintaining such a level of "leanness" could be though just because it takes such a high-level of discipline to…

Why are you stuck on 4-day versus another frequency-split? What are your strength training goals?

Is it like major pain or just soreness from inactivity? Ninerbuff is probably right-on if she is having major knee issues that affect her ability to walk or exercise. Not knowing how old your mom is, at some point it's not just about being in-shape; it becomes about "quality of life" and if she does not have this issue…

With the safety bars in position one can you bring the bar down onto your chest and just roll it onto the safety bars once gets down to about your abs? Unless you're doing a lot of max-effort / AMRAP sets it's not something I'd get too hung up on. If you don't think you have a 100% chance of getting the next rep, don't do…

It could be a couple things I guess. ACL pain is often felt as an injury behind the knee so that's a possibility. There are also two small muscles in the posterior knee called the Popliteus and Plantaris both of which are involved in knee flexion. Definitely consult with your physician and you may consider requesting an…

It really depends on what you're trying to accomplish via training, aside from weight-management that is. Having your primary workout at one time of the day and then maybe doing a 30-min walk or bike ride the other part of the day isn't a bad thing, just listen to your body.

I don't know that HIIT is "bad" for low-carb dieters; I would say that HIIT can be difficult for low-carb dieters. HIIT is going to include a lot of high-intensity work for short periods followed by either rest or aerobic / low-intensity work (or a combo of the both) for longer period. Short high-intensity work draws from…

Lifting goals are really going to relevant to the individual. My best suggestion would be to establish your long-term goal and then set short-term goals as well. For instance a longer-term goal for me is to squat 455lbs for 5 reps. BUT, I know that I have to first squat 400 for 5 and 410 for 5, and so on before I can get…

1,600 calories at your height and weight doesn't sound unreasonable but the symptoms you're mentioning indicate to me there could be something not right in your recovery. What has your exercise typically looked like for the last 3-months. How many days on average? You mentioned daily workout but not entirely consistent, so…

@OP It really just boils down to you what are your goals / what do you want to accomplish from training? Weight-management aside, what is it that you want? If you just want to be in good general shape then things like Body-Pump are a fine way to manage your conditioning and probably get some minor strength benefit. Just…

One thing about having a muscle overcompensate for another is that it can lead to additional injuries. I was curious about the injury so I looked up some info on Mayo clinic. It looks like therapy is a common prescription, so if you're working with a therapist then keep doing it and ask them about exercise solutions. If it…

Google Alex Viada and see if you can find any of his training information. He is kind of a freak of nature, I mean that respectfully, in that he is a beast and does distance running.

I would be curious as well. Your hip flexors are very important to movement; it's not something I would push through the pain with. Not that I would recommend you push through real pain. Make sure you have an accurate diagnosis and recovery plan.

Deadlifts & Squats are good but not the best for training your abs, there about on-par with iso work actually. My suggestion would be to do a combination of both Deadlifting & Squats, or even just 1, and maybe 1 to 2 ab-specific exercises once to twice per week. Deadlifts & Squats at intensities of 70%+ 1RM are the best…

I haven't really found many human studies on this supplement. The lab-rat studies were pretty interesting; I would like to see some peer-reviewed work that was done on humans. If anybody has found some please post it.

Sounds like you would benefit from Yoga for sure.

You can try Fish Oil and / or NSAID's but if you don't figure out why you're experiencing this pain in your knees it's rather useless. It's like mopping up water on the floor but not figuring out where the leak is coming from.

Go see your doctor and probably get a referral to a Physical Therapist.

If it felt like burning during then that's more than likely fine and the soreness you're feeling is just from doing new exercise.

What kind of dips? Dips on parallel bars or dips where you have your arms behind you on a bench, box, or safety bars? Where was the pain during the exercise? Shoulder? Triceps? Describe the pain during the exercise? Did it feel like something is wrong? You really shouldn't feel pain during an exercise, though post exercise…

That's a "personal benefit", not a benefit that can be applied to all people. Some folks have no desire to throw a heavy *kitten* load on their back and squat. Different strokes for different folks. :)

When I say this keep in mind that I have nothing against body-weight exercises. You cannot train for maximal strength with body weight, there's no way to overload your type II muscle fibers and nervous system in the same manner as training at 85%+ of your training max. Maybe initially one can kind of because of their own…

Aside from some rehab and correct exercise (strength-training), body-weight exercises are very good for those interested in dare I say "basic" GPP. With that being said, even those that are into strength-training, in my opinion at least, should do some body-weight exercises as well. What good is being strong if you can't…