spicegeek Member

I drop it on heavy sets - the exercise is the lift - you waste a lot of energy controlling the "drop" dynamic lift and warms up I don`t drop

not every run should be executed at the same pace - lets say you are running 10 min miles on you 3 miles run twice a week - and your 3rd run is the run you are adding distance to - run that at 11 mm pace. There is also no reason why you can not stop for 1 min - stretch walk and them start to tun again - in fact in a long…

the right trainer is invaluable - not all trainers are nutritionists - but the goods who are not will be able to refer you to someone if you need special assistance with your diet. If all your trainer is doing is showing you around the machines - not worth it - if they are coaching you in form and have a plan for…

sounds like some kind of tendonitis - but sharp pains generally need rest and slow reintroduction of the offending exercise - and if they do not go away in a week or so - medical attention

run a hard 5k - as if you were racing that distance - plug that number into the Macmillian calculator - it will give you a ball park projected half marathon finish www.mcmillanrunning.com - it is ball park - it depends very much on the mental focus of the longer distances - for me it was within 1 min of my final marathon…

I haven`t got on the scale yet - I am going by measurements - I really do not want to know just how bad it is !

slow down - if I had one issue with the c25k program it is the implication that you should be running at 6mph - to give you an idea - A few years ago I ran a marathon in 4 hours - I gained weight and then I stopped running for 6 months - I just started back - even with my base I am currently running at 5mph - when I very…

I seem to recall at some point that the program stated that you be used to walking briskly 3 times a week for 3 miles before starting the c25K - maybe do a few weeks of 30 mins of brisk walking and try again. Also run gently and slowly - worry about speed later

Squats - 5 sets of 5 at 166 lb Deadlifts - 5 sets of 5 at 220lb - have done 3 of 3 at 250lb Shoulder press - single arm - 60lb kettle bell - 5 sets 5 reps Bicep Curl - useless exercise I don`t do it Lat pulldown - I don`t do machines Bench press - Haven`t done in a while - I think the last was 130lb 3 sets of 5 Leg curl -…

i used a 8kg ( 16 lb ) for only the first few weeks - I moved to the 12kg ( 24 ) very quickly - that was a good weight for most things for quite a while - I still use it for cardio sessions where I`ll do non stop moved for 20 mins. But for strength I use a 16kg ( 33lb ) for turkish gets and warm ups for other drills - I…

Many distance runners develop lactose intolerance - maybe try cutting out the dairy

1lb of fat weights the same as 1lb of muscle - but 1lb of muscle takes up less space However - it is INCREDIBLY hard to gain muscle - ask any professional drug free bodybuilder - if they gain .5 - 1ln of muscle in a month they are thrilled and they eat specifically to support that goal and lift every day. In addition the…

Are you eating enough fat ? If you under eat fat you will feel hungry

yes you can - I have a friend who is about 200 lbs and throws up most of what she eats - if she eats - her metabolism has shut down so anything she does eat the body grabs and holds onto - hence - she`s obese and barely eating

you are underestimating the calories you are eating and over estimating the calories you are burning eat less but don`t drop below 1200 per day

you could be taking in too little sodium or pottasium - sounds like you are getting cramps -

It depends on the trainer and your goals I have had 3 trainers in the past 4 years - the first I grew out of - she was good when I started but I moved beyond what she could do for me - My second trainer helped me hit a 4 hour marathon - she was totally awesome and we are still best friends - unfortunately he now lives 700…

The problem with eating back exercise calories is many-fold 1. no one is THAT accurate measuring what they eat 2. No one thinks to give back the BMR calories for the time spent exercising 3. Machines and even HRM estimates are not THAT accurate on calories out I eat 1200 per day - never eat back any exercise calories - but…

I don`t wish to discourage but 1,5 hours is a lot if you have not been working out regularly - start with 15 mins on each piece of equipment and if you only do 2 don`t stress out mix up your workouts - do one long easy work out - long is relative this is the workout you build up in time each week - this will improve your…

I have a cheat meal not a whole day and it`s at the end of my heaviest work out day

I have a tendency toward that - although quite to that extent I have found if I let myself I can fall into the mentality that oh well I blew my diet today I may as well just let it all go and start again tomorrow .. or Monday ... or next week. So I started to think if my eating in 2 ways - my goals for the day - 1200 cals…

Good luck - are you aware of the new qualification rules ?

why not just drink diet coke or sparkling water

run . walk . bike buy a few things to use at home 1 - yoga ball 2 - medicine ball 3 - 2 or 3 resistance bands 4 - set of 5lb and 10lb weights or better yet - a set of bowflex adjustable weights 5 - 8 or 12 KG kettlebell 6 - jump rope get out use a park bench for set ups, run stairs etc

Eat a normal healthy day = the extra food was good and healthy and probaly boosted your metabolism - no harm done - a blow out meal once a week is no bad thing

I have a scoop of protein powder in water just before bed

you are assuming the weigh ins are actually weekly - they are not - they are least every 2 weeks also - the weight gain from TOM is water - that ridiculous last chance workout is basically one massive dehydration exercise - they "throw" a weight in by drinking water that day - really it`s not a good show

you need to get moving - take a pain killer if necessary but you gotto get that blood flowing

yes if you are under eating even if you spread it over 4 meals you body will think it is starving - mostly because it is - it will also go after the most expensive tissue in terms of energy use first for food - muscle - and hang on to the fat for grim death - so your muscles will start to break down and you`ll get fatter…

100g or carbs per day is Ok - I eat that - give ot take 10G make sure you get good lean protien with each meal. I will say managing hard workouts on a 1200 cal / 106g carb diet takes some planning - I have to have a snack after 60 mins of workout and skew my meals so I`m fuelled for the workout If you are feeling weak - up…