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There's a saying: There's no such thing as over-training, only under-recovery. Your muscles need time to recuperate between sessions in order to repair themselves and grow stronger/bigger. In addition, recovery time helps with the mental aspect of working out, and your CNS. Rest and recovery are actually really important…

Brett Contreras is kind of king of the butt transformation. Check his page. https://www.facebook.com/pages/Bret-Contreras-Fitness-Page/196219527140228?fref=ts

A number of studies have been done, and it comes down to simple math: your caloric deficit is what matters for weight loss. In controlled studies, those folks who perform both strength training and cardio lost more weigh than the people who did only one or the other. Strength training has the benefit of helping you…

Here's the thing: if you listen to your body at all, you probably already know the answer. You're probably HUNGRY on that deficit. Mild hunger on a cut is normal. But I find that if I attempt too great of a deficit, by week's end I'm starving. And that "starving" feeling breaks down the…

I like my wine too. And the occasional beer. Low-cal substitutes, unfortunately, don't taste good. They're the worst of both worlds: they still have some calories, and they don't fulfill the taste desires. I find it's better to moderate. I don't drink about 4 nights per week. Instead, I have tea. The other nights, I make…

The calorie deficit is all that matters for taking the fat off your body. Now, you're going to look better after the fat is gone if you've done strength training. Lift heavy bro. Hit the olympic bar 3x per week. I'd recommend stronglifts 5x5. By the time your fat comes off, you'll look good.

Eat less than half back. Here's the deal: calorie estimation for exercise will give you the calories burned for that exercise. But to know the TRUE amount of calories that the exercise BENEFITS you, you need to subtract the calories you would have burned had you done nothing but sit in a chair. Example: Let's say you do…

Scale means nothing because of the difference in density between fat and muscle. That's why the picture in this thread is so important. Look that that woman's 3rd picture. She weighs 14 pounds more than she did in the first picture, yet she looks leaner and way more fit. It's because muscle is more dense than fat. Forget…

Your weight loss is going to be accomplished by what you eat and staying within a calorie deficit. And the sad thing is, there's really no way to speed that up. Long workouts aren't going to widen your calorie deficit so much that you make huge gains in the weight loss department. A lb. a week is normal, safe, effective…

That can be arranged.

Well, the age old advice of "find something you enjoy so you'll stick to it" is what I'm going to repeat here. That's probably primary; the most important advice. Beyond that, I'd encourage learning the Olympic bar lifts (compound lifts that work multiple muscle groups at the same time; squat, deadlift, rows, bench press,…

pick the lock

nice link man. I love coffee. Gotta have my two big cups a day. Thing is: How you fuel your body should be enjoyable. If drinking a cup of coffee in the morning makes you happy, then do it! The only concern you should have with any food or drink is how it fits into your calorie budget for the day.

When you read the article of the original post for "dad-bod", it's pretty clear the lady who wrote it has some huge insecurities. She basically said "I want to be the prettier one in the relationship, and a man with a dad-bod is non-threatening to my self esteem." That's some screwed-up way of thinking.

Not to bust out the science here, but... A pound of fat = a pound of muscle. Because it's a pound. The only way muscle is 3x heavier than fat is if you put 3x the amount of muscle on the scale. I think what you meant to say is, fat of the same weight has more volume than muscle. And yeah, it's all about the calorie…

As others said above, it's about what's in vogue, and what folks are trained to do, and barbell work just isn't in vogue right now unless you're at a gym full of powerlifters. You just need to shop around until you find the right trainer that wants to help YOU with YOUR goals. I started with Stronglifts 5x5. No trainer. I…

My lbs. to lose is just a random number. I actually don't care about it. Body fat percentage is the only metric that matters. Well, that's not true. My deadlift PR matters more :)

Our numbers are really close. Which makes me think your FitBit is way off somehow. I am set to sedentary and have it set to that on my FitBit. I work from home so unless I go to the gym or go out for a walk, I log less than 700 steps per day. I have to actually go for a walk to log anything over 1K steps. On a good day,…

Well, here's my opinion for what it's worth. I have a FitBit as well. I'm 43, only four years older than you, and a bit taller; 6'0". My goal with my FitBit is to get 10,000 steps per day, which comes out to about 4 miles. I record my weightlifting separately as exercise activity, on the three days per week I trian, but…

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Elvis Costello

Same issue. Disconnected and reconnected and it updated correctly. Thanks guys.

Most people estimate their calorie intake wrong. http://www.washingtonpost.com/blogs/wonkblog/wp/2014/11/25/people-literally-have-no-idea-how-many-calories-are-in-their-food/ Don't cheat on anything. Be honest. Completely. If anything, overestimate your calories when choosing how many calories in something you eat.

How do any of us find the courage to do anything? Ask yourself that question. Doesn't have to be fitness related. You'll find the answer: because the thing we want is more important to us than the perceived obstacles in our path. I spent 15+ years playing guitar in my basement, but I was too nervous/shy/intimidated to try…

Honestly? Go get the gym membership.

I got similar advice when I first started deadlifting, and it was great then, and still great now. I was told, "Push the floor away from you with your legs." It's a small mental thing, but it gets you in the right frame of mind to lift the weight properly. You find yourself pushing with your hips and hamstrings, and…

I like my FitBit Zip. Small, easy to use. I can hook up to MFP, but I don't use it that way. I just use it to track my steps. 10K per day. Honestly - worth every penny. The walking has been a huge difference-maker for me.

As one poster pointed out, motivation is a bit of a lie. We can get around that by forming habits instead. Habits are more powerful than motivation. They are more powerful than willpower (which, like a muscle, fatigues when we try and exercise it 24/7) I prefer to try and form a habit by being consistent, so that the habit…

Radical change takes adjustment. It will take time for you to reach equilibrium. You know you're moving in the right direction, so don't derail yourself. The comfort level you seek will happen.

I prefer women who are... not batsh*t crazy. Honestly, that's #1 on the list. From that starting point, things I find attractive in a woman: 1) Passionate (not just about me, but anything important in their life) 2) Kind 3) Smart 4) Fit 5) Confident 6) Extroverted 7) Energetic/Excitable 8) Inquisitive/Interested in life 9)…