Replies
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Check out GMB Fitness
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Slap a pair of 2.5 pound ankle weights on each end of the bar. Done.
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Lotta hate for the chains. Sorry to hear that your members are such azzholes.
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Yes, I tried them. When I did certain exercises they were awkward. They're great for saving space, but I prefer traditional dumbbells.
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Side planks with/without leg raise, windshield wipers with/without butt and lower back in the air.
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The adjustable dumbbells are very wide. Try them out in a store to see if you like them.
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Put a pair of wrist bands over your callouses.
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Take care of your joints and your back. If you mess these up, your ability to move well will diminish. Favor lower impact activities. Other than that you should incorporate strength training to maintain muscle mass. Cover these bases and you should be moving well for decades.
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I do two sets of 10 pump stretches and bodyweight squats as a general warmup. For weight training I'll do a warmup set with half the weight of the work sets. If I'm stiff, I'll throw in some foam rolling over whatever area needs it.
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Try voodoo bands.
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Sounds like your muscles like to knot up back there. Massage it out with a pro, a foam roller or a ball. Google "myofascial release" for more massage ideas.
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Chains ala Westside also work well.
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A bike is a tool, not a glorified lounge chair. A tool used properly can achieve many goals. Lift your *kitten* off the seat and crank the pedals hard. Trust me, you'll be working hard.
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Eating "healthy" and eating "enough" aren't the same thing. If you're calorie restricted, you might need a little supplementation. Vitamin D is made when sunlight hits the skin, so if you spend time outdoors regularly, you don't need pills.
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Goblet squats are a great exercise for learning squat technique. They're easy to do and don't require huge weight or a spotter. All of the technical points mentioned above sort of fall into place automatically with these squats.
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Kettlebells have a learning curve. Lots of exercises and programs for different goals. Check out instructional videos. Google Andrea DuCane for starters.
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The rower works more muscles = more calories burned, harder to take it easy. Technique is easy to learn. The only thing that might interfere would be any back or shoulder issues.
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Look at the photos of the OP. He's in good shape. Ready to bulk in my book. Calipers are equivalent to DEXA in accuracy if you take 30 seconds to learn to use them: http://weightology.net/weightologyweekly/?page_id=260
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Use calipers. They're cheap, easy and accurate. You can bulk whenever you want. There's no need to get all mathematical about it.
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From the questions you ask it appears that your brain is not getting adequate oxygen or calories. You might need to adjust your diet as well as your clothing.
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Drink more water, eat more protein, and work through your emotional issues. Eating as a form of entertainment is OK to a point, but beyond that there's no magic pill for bad habits.
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Track your calorie burn with a fitbit, etc to get an idea of what your calorie deficit is instead of the "lightly active" guesstimate.. Track your food calories strictly for a week or so to see if 1200 calories is accurate.
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Any one of those Beachbody programs will fit the bill.
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If 1200 calories represents a calorie deficit to lose weight, eating back exercise calories will keep you from losing lean mass (muscle, etc). Figure that if you ran a marathon and ate only 1200 calories, you'd drop dead.
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Gave up religion.
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brontosaurus burgers
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peanut butter
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Katch-McArdle is the most accurate. Buy a pair of calibers for $5 and figure out your LBM. 30 percent below TDEE would be an aggressive diet. That's about 1100 calories if 1600 is what you get for KM TDEE. If you go under BMR, just make sure you get enough protein to support muscle mass (.8g/pound body weight).
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In the eyes of the obese, the jealous, and the socially impaired you will always be too skinny. Tell you family members that support cuts both ways. Goes around, comes around.
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Katch-McArdle BMR x activity factor or something else? Eat more. Calculations are just guesses from which to make observations. You've observed, now adjust calories up.