SweatLikeDog Member

wall plank, side plank +/- leg elevation, straight arm plank, forward leaning plank, one arm/one leg plank....................................

If you want to get strong and build muscle, then do want strong people who built muscle do...lift heavy. You won't be able to go for more than an hour a few times per week if each rep is heavy and intense. You could spread the individual reps out throughout the day, but what's the point?

Heart rate monitors are great for measuring heart rate, but not so great for calculating calorie burn. Intensity is usually gauged as a percentage of your max heart rate for a particular exercise. You can estimate max heart rate using age-based formulas which are rather useless (does everyone of the same age really have…

Use a program made by an expert that's got a decent track record and you'll progress faster than any half-baked DIY routine. You wouldn't drive a DIY car would you? Check out the NROL series of books by Schuler & Cosgrove. Everything you want is there.

I wouldn't worry about putting on weight like a baby calf because of hormones, but organic milk has a few good things going for it...http://articles.mercola.com/sites/articles/archive/2014/01/14/conventional-vs-organic-milk.aspx

It's just a number. Why stress over a number. If you like the way you look, get on with your life.

If your goal is all around strength, isolation exercises are a total waste of time. I'll bet your gym friend couldn't do a single decent pullup. Whole body moves like squats and deadlifts will make you strong, not puffy.

Why don't you ask your doctor instead of random strangers on the web?

Peanut butter, nuts, whole milk, cheese...

Eat smart and work out like a 20-year-old 5 days a week.

I strain the discs from time to time doing kettlebell swings & it leaves me unable to get into the car without lowering myself with my arms. A week off and back extension exercises usually do the job. I have no idea what you've tweaked. Common sense: see a back specialist doc, chiro or PT if it doesn't improve after a week…

sardines, wild salmon, and anchovies are the healthiest check mercury here: http://seaturtles.org/programs/mercury/?list=type&type=75

You've got 3 of 5. Add pullups and back bridges and you've hit all the big stuff.

Agree with usmcmp. Once you hit a plateau, everything else being equal, you need to start using periodization. Basically, you go for more weight every 3rd workout injecting a light weight day and a medium weight day in between. Check out Starting Strength by Rippetoe or just google periodization.

I'll sometimes do a pre-workout shake good for about 200 cals before an intense workout simply to fuel the effort. Mostly, though I use TDEE based off of weekly activity levels. MFP is too generic to be of much use for my taste.

Crank up your omega 3s to start. Also, read the Metabolic Typing Diet by William Wolcott.

Not logical at all unless your conditions match those used to establish the average numbers. They might just be wild guesses that some clown slapped up on the internet. You need to account for body mass, weight of bike, tire pressure, gear ratios, aerodynamic effects of wind, grade of terrain, thermal effect of each macro…

If nothing else changed in your lifestyle, I'd have to go with overtraining. Time off is the quickest way back.

Not really... http://www.mdanderson.org/patient-and-cancer-information/cancer-information/cancer-topics/prevention-and-screening/food/soyandcancer.html

The purpose of strength training is to get strong. If you're getting stronger, it doesn't really matter if you're sore or not, just add more weight as necessary to keep it challenging.

HSPUs hit the triceps and lats primarily if you go shoulder width and the chest if you go wide. There's not much of posterior deltoid recruitment there unless you overarch your back, but its still primarily triceps. If you want to hit the posterior delts, you need to align more horizontally like a standard pushup or a…

If he's struggling on the bench press, he needs a spotter whether he knows it or not. If he's not struggling, it's optional. What's hanging between the spotters legs or not is irrelevant. If he's an *kitten* about it, ask him how he plans on pulling the bar off his chest or neck when he gets stuck at the bottom.

Best starting routine to simply get in shape if you want something simple that doesn't involve a squat rack would be the New Rules of Lifting series of books by Lou Schuler and Alwyn Cosgrove. Lots of options for home or gym workouts and lots of great info on exercise in general. If you want something more brainless and…

Quickest way to gain muscle: lift heavy weights and eat 1000 calories above maintenance. Google TDEE + McCardle Hatch to see how to estimate your maintenance calories, but don't obsess over minutia. Barbell exercises are the heaviest. Starting Strength or Wendler 5/3/1 are programs you might want to check out. If you don't…

Eat an apple and a tablespoon of peanut butter. Have some water too.

Along those lines, muscle burns calories. Train for strength, and you'll add lean muscle so you'll burn more fat around the clock because you will automatically increase your metabolism. But if you eat too much, you'll have nice muscle buried under a mound of loose, sloppy fat.

Try cutting out all caffeine for a week. Drink water and nothing else. Make your last meal of the day low carb, higher fat, higher protein for a week. Also, go to bed at the same time every night, set the alarm for the same time every morning. The body likes regularity.

Try tea with stevia. Hot or iced.

Roll it with a foam roller, then step up to a basketball or medicine ball for more intensity, then do a seated spinal stretch like this: https://www.youtube.com/watch?v=7CKr-RgOcIc Repeat often.