mike_littlerock Member

Thanks! Its humorous to me that people will ask "whats your secret", and then they fade off for a moment as we tell them there is no secret, just eat right and workout.. do the right stuff 85-90% of the time and it just happens. The reality is that we do have a secret, the real secret is doing it as a family. My wife and i…

Dont think i would call that "squatting". I know they do that super, super wide stance in some powerlifting competitions, but I am of the mindset that a greater ROM with shoulder width stance is a squat (Olympic snatch or clean catch position) is a proper squat. whatever they are doing on that video should be called…

Very true and some personality types LOVE knowing they can push your buttons. When they realize they are now powerless and you have made a choice to not fall into those old patterns, it will drive them nuts to know they are now powerless over you, but the benefit for you is that it will bring you peace and eliminate the…

I was exactly the same way. I see everyone getting on social media and making great boasts about their plans for world dominance on day one of their workout/nutrition changes.. then you never hear must more about it. I kept my mouth shut for about a year, and for me, it was when i crossed the 50lb mark that I put a post on…

walking is better than sitting on a couch, but you used the word "fast".. that being said, there are plenty of studies that indicate that high intensity intervals do much more in terms of reduction of body fat than steady state cardio (especially low intensity steady state aerobic activity)…

i would recommend reading Rachel Cosgroves book.. "the female body breakthrough" no fad diets, diets do NOT work (as you have already proven to yourself) eat sensibly, stay on track 85-90% of the time, allow yourself to "cheat" (with common sense limits) about 10% of the time, and start working out. Rachel talks about how…

there is quite a bit of science to indicate that the leg extension is NOT something you would use beyond rehab.. it puts a significant amount of shearing stress on the knee. a good ROM on a one or two leg squat is more stable and easier on the knees and creates a better overall impact to your body (i.e. more work). i will…

Leg press is probably the most abused piece of equipment at most box gyms. its very easy to use bad form, and very easy to let your ego have fun and load it up with weight (typically with a tiny ROM). that being said, I can not say if 340 is a "good" number for you as we have no video to judge if you are doing it with…

I have mixed feelings.. On one hand, if that is what gets people active, then that is great. I am also a fan of the Olympic lifts, and CF has given many people their first taste of Oly lifting. On the other hand, I have been to some CF boxes that were total crap. run by people with the required 2 day training to open an…

i will point out that the person who said EWWW was the OP of this thread.. I think she can saw EWWW to her own pics if she wants to.. My 2 cents is that her arms look great.

its amazing what you can do with bodyweight exercises alone to build a very good level of fitness. pushups, bodyweight squats, basic plyo work, etc.. you can also pickup a pair of dumbbells and do a full body workout.. LOADS of resources on the web, but you can also pick up a copy of Rachel Cosgroves book…

I agree.. that does look like fun. I will see if my lovely wife and I can make it.

I personally love the quote "you don't run to get in shape, you get in shape to run". it feels good to run but it DOES give your body a pounding and I would argue that its not the most effective way to drop the body weight. I personally know a few people who are up to running half and full marathons who are still very much…

my problem with the device is that it basically guesses at your calorie burn. it uses accelerometers to track motion, but if you are riding a bike it would be fairly inaccurate as you dont have much arm motion, another example would be when doing HIIT (high intensity interval training) since he has no idea what your heart…

BTW. for people that are like me and love red meat.. when we cook kabobs I put only the veggies on some skewers, and only meat on others. that way i can give the veggies enough time to be perfectly cooked and the red meat can be cooked to Medium rare (thats how we like it) same is true for chicken, i can cook it so that…

Olympic weight lifting pits, also look for the absence of threadmills, elliptical and circuit workout machines. dumbbells over 70lbs, same for kettlebells. I like a place where people actually like to sweat and not a fashion show. I am there to work, not socialize.

Years ago (shortly after dinosaurs roams the earth) I used to love my road bike. I lived near boston at the time and would try to ride every day, I adored the sensation of hauling bootie on a road bike. years later, when i moved back home to New Orleans, I bought a mountain bike and used to go riding with buddies that were…

That is a VERY broad statement. If one is doing a typical box guy pseudo bodybuilding workout consisting of 20 seconds of work and 2 minutes of rest, that statement is probably correct. The same rules do NOT compare to HIIT (High Intensity Interval Training). That would be like comparing "jogging" (slower than a 13 minute…

you might want to look into High Intensity Interval training, or swapping steady state cardio for higher intensity conditioning. for example, instead of just steady state on elliptical, try running or biking on 40 second on, 20 second off (or 30 on/30 off). For example, I will get on a treadmill and run at 9 MPH for 40…

update.. good workout. no group session today so i did my own thing.. stretching foam roller rollout dynamic warmup including agility ladder exercises. 3 rounds superset of high box jumps and medicine ball slams. move to weight room. 3 sets snatches thoracic mobility exercises during rest 3 sets of front squats. with…

I will have to check that.. can stop by the storage unit in the next few days and get you that info and some pics. I bought it at academy sports

yep. I love them.

eat less, move more. lol my wife and I both found workouts that we enjoy, and thats HUGE.. she does running, weights and zumba. I do HIT (high intensity Interval Training), with olympic lifts in a very basic gym.. our workouts are different but we enjoy them and that will keep us going back. For diet, we try to eat well…

GREAT MESSAGE!! Very happy for you. Its interesting how we have minor setbacks, that seen big when they happen, but in hindsight are just minor speedbumps. it might be fixation on a number on the scale, or a glimpse in the mirror, or a cheat meal. The big moments are realizing that you have made changes, and can continue…

thanks guys. I think the big message is that i feel so much better, and have not felt that im depriving myself of anything I "need". I think MFP is a big part of it, being aware of what we are eating/drinking was huge for us. It was also a change of mindset, and I still see illogical thinking from unfit friends. they say…

calipers can be wildly inaccurate depending on the method (number of sites), if the tester uses the correct protocol for each test site, and is consistent in technique. commonly used numbers for calipers (caveat is with a trained tester and a good caliper, versus one of the cheapo $2 from gnc). I will also note that its…

I get a DEXA scan every 6 months. another poster said quarterly, but the radiology group that runs the scan at one of the local hospitals will only do it every 6 months. The DEXA is the gold standard for body fat testing (YES, more accurate than the water tests) and the report is pretty amazing. The facility I use has a GE…

I heard a great rule to tell if you should eat it.. ask yourself if your grandparents would recognize it as food, and would have had it available to eat.

thats a tough one.. trainers vary in experience level (as noted by the above poster) but also in technique. Some focus on what YOU need, but I see tons of trainers that do whats easiest for THEM, and give every person they train the exact same workout.. that is just plain LAZY in my opinion. beyond their level of…