rybo Member

I know this is pretty late to the party, but look up pavel's pull-up plan. As specifically laid out it's a huge volume doing them 5-6 days a week. But you can reduce the number of days / week and still progress.

The way I see it, adjust your fat and carbs (and possibly even the sources they come from) based on what keeps your hunger satiated, while maintaining a deficit. People tolerate different foods in different ways. That's the part that can sometimes be frustrating for those who just want told what to do in black and white.…

Your question is impossible to answer for any of us who don't know your exact situation. Odds are you'll need to return to roughly whatever body fat percent you had when you could see your abs. How long that may take depends on how large of a deficit you can maintain and get to that BF%.

If you've already been exercising that way without ill effects, keep doing so. I generally workout barefoot as much as possible when at home.

So first things first, easy and enjoyable aren't mutually exclusive. When working out, not matter what chosen path you take, if it's easy you should be working harder. But just because something is difficult, doesn't mean it can't be enjoyable. (In a broad sense) CrossFit is highly divisive and depending who replies to…

While technically fat does not turn into muscle, what people mean (or should mean) by that comment is that when maintenance, over time, you can continue to lose fat and gain muscle. It's a little slower, but thats ok, there's no rush.

N=1 here I'll try to make this not too gross, but when I ate a diet consisting mostly of traditional "junk" foods... highly processed, fast food, etc. My digestive system was a complete wreck. Yes I ate a few "healthy" things as well but the majority of my food was processed. I had been this way for so long I thought it…

I'd set it up as an upper/lower/full/rest repeat or upper/lower rest upper/lower. Depending on how many days a week you want to workout and can recover from. Also being that you are on a farm, definitely carry heavy things. That's going to translate well to both strength and conditioning

I've had experiences with 3 different ones. The first guy was old school and amazing. I had horrible lower back & sciatic pain. His adjustments were like flipping a light switch and immediate relief. After just a couple visits, I was good as new. He's long since retired. I then started having some thoracic issues and after…

Not too many different ways you can set it up. Vertical & horizontal push (HSPU variant, or dips & push up variant) Vertical & horizontal pull (pullups/chinups & bodyweight rows) Leg exercises of appropriate difficulty. (air squats, single leg squat variants, step ups, jumps, lunges)

What works for one person, could be useless to another, even if they had the same stats. Plus as long as you are getting adequate protein and fat, the actual percentage breakdown matters very little compared to the other factors.

Follow an established lifting program. There is a sticky with a link to a bunch of them. One thing I'd highly recommend is incorporating single leg work, no matter what you end up choosing.

Honestly I don't know, certainly over 2000 because I'm pretty active. But it can be done for smaller women. Unless my friend is an outlier, she easily keeps the weight off without counting on a diet whole foods.

Lol you've never seen me at a buffet, or a dinner out. I've never been anywhere close to underweight and was once a decent amount overweight. If left to my own devices, eating a highly palatable, processed, calorie dense diet, I'll pack on the pounds in no time if no other controls are put in place.

I didn't read the article, but with regards to the general theme of controlling weight without counting calories, I've been doing that for quite a few years now. The bulk of my diet is lean protein, fruits and vegetables and "whole" foods. For me, it's next to impossible to over eat those things. I still indulge on a treat…

I was curious to hear your reasoning as it's the first time I've ever heard the suggestion of increasing volume during a cut.

There is no optimal heart rate or eating time afterwards. Most generally eat sooner than later after a fasted workout, but there's no optimal case.

As already stated, it's pretty individualized and depends on what the workout is for many people. I'm good working out fasted for both short intense sessions and longer low intensity ones. But if I've got a more intense and longer workout, I'll see a reduction in performance.

All calculators are estimates. Nothing trumps real life data. Eat more and don't worry

This would probably get better advice in the general diet section as you do not want to gain but are.

Another thing that I love is how people are so quick to dismiss the CF L1 certification claiming how easy it is, yet say nothing about the myriads of other trainer certifications that can be obtained on line(CrossFit is not online) and do next to nothing to prepare someone for coaching/teaching people. No one ever calls…

I haven't had Sonic in ages...I'm hungry

Basically take CrossFit and add even more stuff to it. I like to lift, do calisthenics, use sandbags, kettlebells, trail run and do actual CrossFit.

Unless some sort of physical impairment prevents it, the squat and lunge movement patterns should not be avoided. "Pear shape" does not qualify for being a reason not to do those.

And you have facts to back this? Running has far and away the highest injury rate of any exercise activity. Drives me nuts that so many people knock CrossFit who have never done, but it's "cool" to knock it so they do.

I have one. I love it. Some days I sit more than stand and vice versa. When I am busy I have a tendency to stand almost the whole time. I just get antsy sitting too much so this allows me much more ability to fidget about.

Yes, if it negatively affects the amount and quality of time you spend with loved ones or that you workout so much that you cannot physically recover from the exercises. Otherwise everyone's "too much" is subjective.

For me going conventional to a 4 mm drop wasn't too difficult. A little calf soreness/tightness but nothing too crazy. I alternated shoes for a few weeks, short runs in the 4mms and my regular shoes for the longer runs, slowly phasing out the conventional shoes completely.

You're a very active young athlete who is trying to gain weight. Yet you have a guilty mindset when it comes to eating and indulging. Those don't go together. Work on shifting your mindset to allow you to take in the calories you require without any guilt associated with it.

Just keep up your strength training program and run a small calorie deficit. (250-500) while keeping adequate protein intake. There's no secrets or magic combinations.