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The short, and somewhat unfortunate, answer is that you can't really build muscle and lose fat at the same time. I would recommend picking one of those goals for now and focusing on that.
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I can't speak to the strong-lady related questions, but I can say that you should keep all your strength movements confined to lifting days (i.e. no lunges on an off day). The reason being that lifting heavy is taxing on your muscles, ligaments, and joints. The rest days are really, really important so that you're not…
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1) As long as you can fit two weights on one leg, I don't think this should be an issue. 2) That's fine --- You can do all your reps for one leg, then move onto your other leg. The only thing you might be giving up would be the couple seconds of rest one leg might have while alternating! This can, of course, be simulated…
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I've run Wendler's program before. I really like his simplistic slow-gain approach to training. That's a very good mentality to have in the strength sports.
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You mean the back of your ribs hurt, or your lungs literally hurt from breathing? There are a lot of muscle groups in your back, including a bunch on your ribs and thoracic spine that assist mobilizing your diaphragm/ribs for breathing. It's possible that one or several of these are sore, and you're feeling it as your ribs…
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I want to paint myself blue and go shirtless so I can be Beast from X-Men for Halloween.
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Just like you can't get skinny in a week, neither can you balloon up. Just pick your diet back up as normal after your break. No need to do anything fancy. DO make sure that you're not under-eating on your diet, though. That can hurt results a LOT more than overeating.
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This is a tough one. What's worked best for me has been planning. If you know you're going to be busy or want to hang out with someone, work out earlier in the day (or move your workout to another day, if your programming allows for it). If you know you're going to your parent's place or a friends where you might be…
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Volumetric displacement testing (either the BodPod or water submersion) is the most accurate way to test body fat (+/-1-2%). Calipers are REALLY dependent on who is measuring, and you can assume these will be at least +/- 5% inaccurate. The scale/electronic methods I would say are totally worthless (+/- 7-8%). All the…
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Here's a fun fact: Butt wink is actually caused by the femur making contact with your pelvis--- You're literally hitting a wall. When you reach this point and try to continue through your full ROM, your body compensates by mobilizing your low back, which is not great as this places the a big portion of the load on your…
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Unfortunately, fat distibution is largely a result of our genetics. I've been down to ~10% BF, but still retained a bit of a belly. Some bodies just hold onto it for longer. Outside of liposuction, you can't spot remove fat. Weight loss pills and extended fasting are just going to mess with your hormones and metabolism.…
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I program overload periods into my training before competitions. As you said, they're a great way to prep your CNS. I like to use chains the most. If I have time between competitions, I sometimes train in single ply for the same purpose. Gear can be useful, even for a raw lifter.
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The only real way is kind of a trial and error process. You track what you eat and if your weight doesn't change over a period of several weeks/months, then you're eating at your TDEE (maintenance) level. Of course, that's a really simplified way of looking at it, as it doesn't include body comp changes, water retention,…
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Gloves basically make the bar thicker to the user, as you are wrapping material between the bar and your hands. The greater the bar diameter, the more difficult it will be to grip it-- See Fat-Grips as an example of another product that utilizes this same concept. The only thing gloves are really good for is protecting…
