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On August 12 2011 08:33 Fortis wrote:Show nested quote +On August 12 2011 08:28 eshlow wrote:On August 12 2011 08:22 Fortis wrote:On August 12 2011 08:16 eshlow wrote:Phyre112 reaffirmed my understanding that I must fix my diet to help gain definition in the ab area. I don't count calories but I honestly don't eat much. I have started eating much healthier starting last week. My usual diet is milk + cereal (not the unhealthy sort) in the morning, usually a meat like sausage with salad in the evening, and snacks of raw vegetables or fruit in between. My weaknesses are the occasional vitaminwater and I usually have ice cream 2-3 times a week >> but overall I'd say my calorie intake is below 2000 daily, if I had to take a guess. What cereal is healthy? lol. Cereals are all sugars. Ditch the cereal, eat more protein. Eggs are a good option. Eat protein every meal. Ditch all drinks except water, tea, coffee, and milk if you are not allergic. We tell you to lift heavy because it will add stimulus for muscle. Combined with a solid diet this can help you drop fat/add muscle at the same time. People want to look for "defined and toned" both of which are garbage words. Getting more "toned" or ripped or whatever you want to call it is composed of either gaining muscle or losing fat. So.... you tell me what is going to work? http://www.eatmoveimprove.com/2009/08/the-relationship-between-diet-and-exercise/P.S. Ignore charts based on BMI. Everyone is different and will have different goals... although being super skinny with abs isn't really appealing to look at nor is being super huge I guess.... although the super huge football players don't look half bad either Like... those sugarless musli(?) I think they are called? No? Nuuuu ): Cereal is the only way I can handle milk vv; I don't eat eggs... Can I have meat instead? If not, what should I eat instead? But, how is lifting heavy different from lifting less weight more often? Would it not help achieve my goal? If not, what would be considered 'heavy' for my weight. or is it a trial-and-error type situation? I read the link you posted when I first read this thread ^^; From it I got that I must eat healthy to achieve my goal of maintaining my weight. But, your question right before it is what I have been trying to say - I guess I would rather lose fat than gain muscle? So, from what I've read, I should do more cardio and maintain a healthy diet yes? About your edit, like I said I am not 'super-skinny' and I think I would definitely benefit from having nicer abs and wouldn't look like a barrel of bones ^^ thanks! Meat works.... meat, birds, fish,... whatever type of dead animals float your boat. Lifting heavier weights = stimulus for muscle, and helps you lose minimal amounts of fat. Lifting lighter weights = endurance... which helps you gain minimal muscle, and lose minimal amounts of fat Cardio helps you lose minimal amounts of fat. Remember, Losing/gaining weight IS IN THE KITCHEN! To improve body composition you want to gain muscle and/or lose fat. Both are done in the kitchen, and lifting heavier weights is easier to add muscle with "How heavy" about 5-8 repetitions are considered about optimal for adding muscle mass. Starting Strength in the OP utilizes a 3x5 set/rep scheme with constantly adding weight to help you gain muscle. Okay, so I have to eat protein with every meal now, got it. Eating meat that isn't bacon is weird for breakfast, would a protein shake/supplement work? If yes, which would you recommend? Thanks for the lifting/diet explanation btw. 5-8 reps in 1 set? Or 3 sets of 8 like I am doing now? EDIT: Just caught your edit, yes I do have those beliefs. In terms of 'cereal', this is similar to what I eat: http://www.seitenbacher.com/Seitenbacher_Muesli_Organic/MUESLI-ORGANIC.htmWhat is wrong with this cereal would you say? Do I really have to stop eating it for best effect? Thanks for answering my many many noob questions!
If you have to eat it it's on the better side of things but yeah... I prefer no grains. Go grain free for 30 days and see if you feel better.
Get strong with core lifts man.... I think you would do well on SS.
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On August 12 2011 09:00 Matoo- wrote:Show nested quote +On August 11 2011 23:06 eshlow wrote:On August 11 2011 10:49 Matoo- wrote:+ Show Spoiler +Ok this is going to be a beginner's post so please bear with me. Matoo Age: 27 || Height: 6'2" - 188 cm || Weight: 170 lbs - 77 kg Context: I haven't done any exercise in the past 10 yrs. Two weeks ago I decided to get in better shape and did some exercise, mostly pull-ups, push-ups, sit-ups and such. I capped out at a ridiculously low amount of reps (around 3 pulls-ups, 10 push-ups, and 20 sit-ups). Then my body ached for half a week. I bought a 15 lbs dumbbell and continued training for about 30 min everyday. 2 weeks later I felt like ok I like this and I want to continue. So I started documentating myself, including spending about 5 hrs reading through the links in the OP. And yeah I was doing it all wrong of course. Overstraining the shoulder and elbow, doing a shitton of reps of biceps curls, etc. That's fine. It's not like I was expecting to get it right without any prior knowledge anyway. But now that I know that I want to continue then I should do it right. Facts: - I'd like to keep exercizing at home. - I already have a pullup bar, a 15 lb dumbbell, and a basic bench (see picture). - Barbells looks like the best thing out there and I could buy one. However my right knee is fucked; if I do some running, about 10 minutes in it will start hurting like hell and then it'll take days for the pain to disappear. So I'm really not hot for any squat- or deadlift-based workouts, since they will require me to flex/unflex my knee a lot, with added weight on top of it. - I can definitely buy a pair of rings. With all of that taken into account, what would you think about doing: - Dumbbell bench presses (SS says it's as good as barbell ones) - Dumbbell presses - Chin-ups (adding weight once I reach 12+ reps) - Ring exercises: Now I'm a bit lost. There's so many. What would be the best ring exercises that I could do to train the remaining muscles that haven't been covered by the previous exercises (since I probably can't do squats or deadlifts, sadly). I was also thinking about: - Handstand push-ups: they look both very useful and fun as hell, especially if I manage to do them freestanding after a while, and I could buy a mat. But aren't they redundant with dumbbell presses? - Roman chair exercises ( cheap!): useful according to SS, but aren't abs covered by ring exercises already? I'd also incorporate stretching several times a day for flexibility (mine is terrible), and swimming for about 30 min every day for cardio/endurance. On the days that I workout, I would do stretching - workout - swimming - stretching. Regarding nutrition: I'm French so bread has been my life so far. However I'm living in the US now so it's a good occasion to try a grainless paleo diet (despite my absolute love for good burgers). I'll keep at it for the next two months and see if I feel healthier or not. Anyway I'd like to have input regarding the set of exercises I could incorporate in my workout (taking into account my bad knee). Once I know what exercises I do I'll be able to make it to the next step and get a precise workout build running with weight/set/reps/goals etc. First thing is first. Need to fix the knee injury. Whether going to a doctor if rest isn't helping or whatever. After that you need some goals.... what are you trying to accomplish? "getting fit" et al are not good goals.. Do you want to improve body comp? If so, how much? Do you want to gain strength? if so in what? how many reps? what weight? what skills? Randomly throwing somethign together with no hint of progression is pretty much useless and whne you just go do things randomly like you did it can easily lead to overuse injuries. Doctors already told me to rest when I first experienced this problem 6 months ago. I can now tell it didn't work. So I plan to have my knee looked at again but I can't do that until October, which is when I'm back in France for a few months with full medical coverage. Two months is a long time and I'd like to start exercising (let's not call it real training then) before that. And yeah my main focus is to reduce body fat %. As well as flexibility and endurance but these two look simpler in comparison - the op links to stretching resources that are pretty straightforward and I've got a pool I can just swim in every day. So what do you people use to measure body comp? Scales w/ electric current measurement? Apparently it's not very accurate but at least it's easily affordable and still ok-ish if paying attention to how much you just drank / been swimming / etc.
Any doctor who says to rest you need to ask them why. If they can't give you a good answer, it's not a good call. Rest solves some problems, it doesn't solve others. You always need to ask the why and what they think it is. if they can't answer the question you need to see someone better.
Straight up reduce body fat is all in your diet.
If you are going to do swimming you should swim sprints and take rests... kinda like HIIT for running. that's going to help your body composition more than just swimming lots of laps like cardio would be just steady state running.
In the meantime you can do bodyweight strength training that is fine.... try to progess and not just increase the repetitions beyond like 10.
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On August 12 2011 09:07 eshlow wrote:Show nested quote +On August 12 2011 08:33 Fortis wrote:On August 12 2011 08:28 eshlow wrote:On August 12 2011 08:22 Fortis wrote:On August 12 2011 08:16 eshlow wrote:Phyre112 reaffirmed my understanding that I must fix my diet to help gain definition in the ab area. I don't count calories but I honestly don't eat much. I have started eating much healthier starting last week. My usual diet is milk + cereal (not the unhealthy sort) in the morning, usually a meat like sausage with salad in the evening, and snacks of raw vegetables or fruit in between. My weaknesses are the occasional vitaminwater and I usually have ice cream 2-3 times a week >> but overall I'd say my calorie intake is below 2000 daily, if I had to take a guess. What cereal is healthy? lol. Cereals are all sugars. Ditch the cereal, eat more protein. Eggs are a good option. Eat protein every meal. Ditch all drinks except water, tea, coffee, and milk if you are not allergic. We tell you to lift heavy because it will add stimulus for muscle. Combined with a solid diet this can help you drop fat/add muscle at the same time. People want to look for "defined and toned" both of which are garbage words. Getting more "toned" or ripped or whatever you want to call it is composed of either gaining muscle or losing fat. So.... you tell me what is going to work? http://www.eatmoveimprove.com/2009/08/the-relationship-between-diet-and-exercise/P.S. Ignore charts based on BMI. Everyone is different and will have different goals... although being super skinny with abs isn't really appealing to look at nor is being super huge I guess.... although the super huge football players don't look half bad either Like... those sugarless musli(?) I think they are called? No? Nuuuu ): Cereal is the only way I can handle milk vv; I don't eat eggs... Can I have meat instead? If not, what should I eat instead? But, how is lifting heavy different from lifting less weight more often? Would it not help achieve my goal? If not, what would be considered 'heavy' for my weight. or is it a trial-and-error type situation? I read the link you posted when I first read this thread ^^; From it I got that I must eat healthy to achieve my goal of maintaining my weight. But, your question right before it is what I have been trying to say - I guess I would rather lose fat than gain muscle? So, from what I've read, I should do more cardio and maintain a healthy diet yes? About your edit, like I said I am not 'super-skinny' and I think I would definitely benefit from having nicer abs and wouldn't look like a barrel of bones ^^ thanks! Meat works.... meat, birds, fish,... whatever type of dead animals float your boat. Lifting heavier weights = stimulus for muscle, and helps you lose minimal amounts of fat. Lifting lighter weights = endurance... which helps you gain minimal muscle, and lose minimal amounts of fat Cardio helps you lose minimal amounts of fat. Remember, Losing/gaining weight IS IN THE KITCHEN! To improve body composition you want to gain muscle and/or lose fat. Both are done in the kitchen, and lifting heavier weights is easier to add muscle with "How heavy" about 5-8 repetitions are considered about optimal for adding muscle mass. Starting Strength in the OP utilizes a 3x5 set/rep scheme with constantly adding weight to help you gain muscle. Okay, so I have to eat protein with every meal now, got it. Eating meat that isn't bacon is weird for breakfast, would a protein shake/supplement work? If yes, which would you recommend? Thanks for the lifting/diet explanation btw. 5-8 reps in 1 set? Or 3 sets of 8 like I am doing now? EDIT: Just caught your edit, yes I do have those beliefs. In terms of 'cereal', this is similar to what I eat: http://www.seitenbacher.com/Seitenbacher_Muesli_Organic/MUESLI-ORGANIC.htmWhat is wrong with this cereal would you say? Do I really have to stop eating it for best effect? Thanks for answering my many many noob questions! If you have to eat it it's on the better side of things but yeah... I prefer no grains. Go grain free for 30 days and see if you feel better. Get strong with core lifts man.... I think you would do well on SS.
Okay thank you, I will see how I am doing in a week or two (it is too early to judge my progress after only 5 days of new diet xD) and then if anything I know where to turn (: Thanks a lot to everyone for your help!
@phyre112 thanks for your help and responses as well, like I said above I will see how my progress is with what I am doing now after the listed recommendations and if it's not working out I will definitely try SS.
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On August 12 2011 08:59 Fortis wrote:Show nested quote +On August 12 2011 08:56 BouBou.865 wrote:Classic dietists would say that cereal es nr 1 gud, but most of us are strong paleo supporters which means no grain. It's muesli, it's got grain, it's bad. K? Also at 68kg you're not very big. If you look in the mirror you probably want 'your' body but with nice big cut abs, right? It's not possible unless you get stronger all round, though. You don't get instahuge at all doing Starting Strength, you just get a lot more muscular. I don't think your current program is effective at all at getting more useful on the soccer field on getting dem ripped abs yo. Ah, I see, I will cut the cereal and learn to handle the evil milk with no more grains. I know I'm not big, I don't want to be, and I don't want big huge bulging abs, just more even fat distribution considering my upper abs are okay for me right now but my lower ones hide under a pouch of belly fat --; I am not doing this to get better at soccer either, I need more field practice to achieve that but I am at a comfortable level with that as is. Thanks for your help!
If you're a stronger individual, you'll get better at soccer as a "side effect" - heavy weights and added strength will better adapt your central nervous system to more effectively give your body commands; In addition, those commands will have more to work with. A stronger athlete will by nature, kick farther and harder, run faster, and be able to stand up better against physical play from the other team. As far as supplements go - they're not at all necessary. They are a -supplement- something you can use if you can't figure out how to get what you need normally (through the food you eat) so if you're eating enough, they're just an expensive waste of your time.
Finally, the word "toning" which you keep saying you want to do is total crap. To be "toned" you want to A) Lose fat and B) Build up the muscles underneath that fat. Starting strength is the BEST way for someone in your situation to build up those muscles - and it does so by giving you a full body workout, 3 times a week using a minimal number of exercises, sets, and reps, but an increasingly heavier weight so that you will continue to advance. Try it out, seriously, paired with the proper diet (I would think ~2100 calories/day) it's going to give you exactly the results you're looking for. If you don't like what it ends up doing? Stop. This is nowhere near an overnight process, and getting big muscles takes years and years of work to build up to.
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Got this little beauty at practice today
![[image loading]](http://imgey.com/images/2261611386.jpg)
any pro-tips? got a butterfly on it and icing.
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infinity21
Canada6683 Posts
On August 12 2011 07:54 Fortis wrote:
Thank you for your help infinity21 and phyre112.
Also, is it absolutely necessary to 'lift heavy' to decrease my bf%, and if so, what would be considered 'heavy' for me? Would you still recommend this approach knowing my (approximate) bf% and etc?
I already asked this and got one response from infinity21 but I would like to get a few more opinions (no offense!), should I take protein supplements to help me reach my goal, or would it be counter-productive since I am not trying to 'bulk up'?
Thank you for the advice, sorry for being so long-winded! I might be completely wrong on a basic level about things so I'm sorry if I sound retarded as well.
No problem (and no offense taken, lol)
I was actually telling you to remain at the same weight by eating the same amount that you're currently eating (assuming your weight has been pretty steady). By weight training, you will see muscle growth and if your caloric intake is the same as before -- this is important -- the calories that are being used to build muscle don't go towards storing fat. Therefore, you should stay at around the same weight but gain muscle & lose fat -> lower body fat %
It's not necessary to gain muscle to decrease your body fat % but it is recommended since the only way to drop bf without gaining muscle is to lose fat. You'll look like a stick at ~140 lbs.
I'm the same height as you (5'11) but I weigh about 170 lbs and I think I look fine lol
+ Show Spoiler [pics] +
By no means am I skinny but I'm not exactly buff either :p
My current goal is to stay at ~170 lbs and change my body composition all the way to <10% bf but my eating habits are so inconsistent during exam time (some days I eat like 3k calories, other days 1500).
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infinity21
Canada6683 Posts
Oh yeah, what is the best way to maintain muscle mass/minimize muscle loss when you don't have enough time to go work out for an extended period of time (4+ months)?
there's no access to a chin-up bar but have dumbbells up to 35 lbs.
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On August 12 2011 11:23 decafchicken wrote:Got this little beauty at practice today + Show Spoiler +any pro-tips? got a butterfly on it and icing.
I'd get a matching one on the other side. Lol. I got nothing :D
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On August 12 2011 12:19 infinity21 wrote:
Oh yeah, what is the best way to maintain muscle mass/minimize muscle loss when you don't have enough time to go work out for an extended period of time (4+ months)?
there's no access to a chin-up bar but have dumbbells up to 35 lbs.
Use your imagination! I use the local park to practice the human flag, do pull-ups on basketball hoops, and did dips on stacks of drywall at work. There's plenty of things you can do even without this stuff like planche pushups, L-sits, handstand pushups and work your way to pistol squats.
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infinity21
Canada6683 Posts
On August 12 2011 12:29 MeShiet wrote:Show nested quote +On August 12 2011 12:19 infinity21 wrote:
Oh yeah, what is the best way to maintain muscle mass/minimize muscle loss when you don't have enough time to go work out for an extended period of time (4+ months)?
there's no access to a chin-up bar but have dumbbells up to 35 lbs. Use your imagination! I use the local park to practice the human flag, do pull-ups on basketball hoops, and did dips on stacks of drywall at work. There's plenty of things you can do even without this stuff like planche pushups, L-sits, handstand pushups and work your way to pistol squats.
Interesting ideas! It's actually for a friend of mine (I'll always have time to go work out lol)
He already does handstand pushups (albeit more for fun than training) and I've been trying to get him to do pistol squats more regularly since it works very well with weights.
<3 pistol squats. Been using it to let my left leg catch up to my right (I could do 70 lbs on my right and just bodyweight for my left a couple of months ago). It was more of a balance issue than strength apparently.
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On August 12 2011 12:19 infinity21 wrote:
Oh yeah, what is the best way to maintain muscle mass/minimize muscle loss when you don't have enough time to go work out for an extended period of time (4+ months)?
there's no access to a chin-up bar but have dumbbells up to 35 lbs.
If you have access to a strong enough tree, you have a chin-up bar :D Also yeah, playgrounds are great. I go to a some parks & elementary schools a few days a week.
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infinity21
Canada6683 Posts
On August 12 2011 12:55 dudeman001 wrote:Show nested quote +On August 12 2011 12:19 infinity21 wrote:
Oh yeah, what is the best way to maintain muscle mass/minimize muscle loss when you don't have enough time to go work out for an extended period of time (4+ months)?
there's no access to a chin-up bar but have dumbbells up to 35 lbs. If you have access to a strong enough tree, you have a chin-up bar :D Also yeah, playgrounds are great. I go to a some parks & elementary schools a few days a week.
Well my friend has access to a gym but he wont have time to go 
Right now I'm thinking of: rotating one set of handstand pushups, weighted pushups, and one leg squats until failure each day. Not sure where biceps come in tho lol
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before I did olympic lifting I used to go to the playground during winter breaks and work out.
I usually did this:
pullups
inverted rows
push ups
handstand pushups
hanging leg raises
lunges
pistols
bw squats
box jumps
btw nice battle scar decaf
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Make your last 2 meals in the day as highly percent wise in protein and fats as possible. Slow digesting protein shake if u cant fall asleep from hunger [let me lol]
These guys keep preaching a kenso or whatever diet where you eat few very to zero carbs, but i suggest you eat 2 meals that contain complex carbs, like oats and wholewheat / brown rice
And if u ever eat simple carbs like white rice do it right after doing weights!
People here suggest low reps of like 5, with 3-5 sets, but there was a scienfitic study that said that as long as you are reaching failure within 45 seconds a ton of reps or low reps dont really matter and give you the same results. So especaily when you are starting id suggest something like 12/11/10 reps were you feel a big burn or start to struggle to finish on the last 2 on your 2nd set, gives better stablity, atleast did for me then i cut down the reps just a touch.
Fortis, lots of well trained people eat oats for a morning meal, so make that your cereal, or the whole wheat giant pillow. Oh and calcium decreases fat storage theres a bbz horizon documentary on it, so cottage cheese and any other high calcium source huge for us.
And i think a secret of good health, is fish oil. I never used to use it, and i used to go to the gym and never felt like i do now. I take a table spoon worth with a late shake, and my skin and hair feel gorgeous.
I am not an expert but ive accumilated alot of info from many many sources in a 2 week span and these are my personal findings.
Oh ps, since the kinds of diets that trim us often have high ph protein diets, i suggest you look at this link and incorportate some of the basic ph foods. I am munching on some redradishes as i write this, back still sweaty from today :D
http://www.balance-ph-diet.com/acid_alkaline_food_chart.html
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infinity21
Canada6683 Posts
@bdickham
Can you link the study regarding reaching failure within 45 seconds? I've never heard that one before.
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On August 12 2011 14:55 bdictkam wrote:Make your last 2 meals in the day as highly percent wise in protein and fats as possible. Slow digesting protein shake if u cant fall asleep from hunger [let me lol] These guys keep preaching a kenso or whatever diet where you eat few very to zero carbs, but i suggest you eat 2 meals that contain complex carbs, like oats and wholewheat / brown rice And if u ever eat simple carbs like white rice do it right after doing weights! People here suggest low reps of like 5, with 3-5 sets, but there was a scienfitic study that said that as long as you are reaching failure within 45 seconds a ton of reps or low reps dont really matter and give you the same results. So especaily when you are starting id suggest something like 12/11/10 reps were you feel a big burn or start to struggle to finish on the last 2 on your 2nd set, gives better stablity, atleast did for me then i cut down the reps just a touch. Fortis, lots of well trained people eat oats for a morning meal, so make that your cereal, or the whole wheat giant pillow. Oh and calcium decreases fat storage theres a bbz horizon documentary on it, so cottage cheese and any other high calcium source huge for us. And i think a secret of good health, is fish oil. I never used to use it, and i used to go to the gym and never felt like i do now. I take a table spoon worth with a late shake, and my skin and hair feel gorgeous. I am not an expert but ive accumilated alot of info from many many sources in a 2 week span and these are my personal findings. Oh ps, since the kinds of diets that trim us often have high ph protein diets, i suggest you look at this link and incorportate some of the basic ph foods. I am munching on some redradishes as i write this, back still sweaty from today :D http://www.balance-ph-diet.com/acid_alkaline_food_chart.html
1. Who is suggesting low carb?
I know a couple people doing ketogenic, but no one here has suggested low carb for anyone in the past couple pages.
2. Source for strength study?
There's things such as this which would disagree:
http://www.ncbi.nlm.nih.gov/pubmed/16287373
http://jap.physiology.org/content/100/5/1647.full
3. Cereals in general are terrible. His is probably OK if he wants to keep eating it.
4. fish oil is good so I agree with that.
5. Don't need to worry about acid/base balance if you are eating correctly... e.g. non processed foods. Fruits and veges offset the protein/nitrogen content. Fats tend to be neutral.
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In my opinon body shock value is were its at, its best to do some weeks with high reps that reach fatigue in a decent timeframe, and some weeks with low reps that reach fatigue.
Its my hypothesis that people that just do low reps never get the hardest kind of looking muscle cause they body gets used to it, and people who jsut do high reps never get beyond a platue because of the same effect. Shocking your body is probably the highest important thing! This is just an educated guess... Works for cardio so why not weight training
esholw your link is someone asking peoples opinons, the link i posted is a scientific cycle that was done... lol the most scientific thing in yours was "tension in the muscle creates need for more".. which is what u can accomplish by reaching fatigue and the whole idea of your link is that you need to add weight periodicly or you wont gain, which is the same thing as shocking your system.
So idealy i think you should, change up rep counts, and every so often try to add a little weight :D thats the opinon ive gained from multiple perspectives ive learned, take it or leave it, i am not a pro
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On August 12 2011 15:36 bdictkam wrote:
In my opinon body shock value is were its at, its best to do some weeks with high reps that reach fatigue in a decent timeframe, and some weeks with low reps that reach fatigue.
Its my hypothesis that people that just do low reps never get the hardest kind of looking muscle cause they body gets used to it, and people who jsut do high reps never get beyond a platue because of the same effect. Shocking your body is probably the highest important thing! This is just an educated guess... Works for cardio so why not weight training
esholw your link is someone asking peoples opinons, the link i posted is a scientific cycle that was done... lol the most scientific thing in yours was "tension in the muscle creates need for more".. which is what u can accomplish by reaching fatigue and the whole idea of your link is that you need to add weight periodicly or you wont gain, which is the same thing as shocking your system.
So idealy i think you should, change up rep counts, and every so often try to add a little weight :D thats the opinon ive gained from multiple perspectives ive learned, take it or leave it, i am not a pro
You linked a 3 minute video with a pretty graph and a hot chick in it for christs sake
"Body shock value"
"fatigue"
"hardest kind of looking muscle"
All you do is broscience here. You spill some shitty terms around like if they would mean anything. You just lack any decent understanding of what you are talking about, and the way you disregarded eshlow's link is speaking volumes.
I am not saying everything you are saying is wrong. I.e. high reps/low reps can complement each other pretty well and both can be used efficiently. So changing things up is always good, but that is so trivial that it actually should go without saying.
In other words, you have to do more research before you claim to know anything in here. And acefitness.org is probably not the place where you should start looking.
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EPT![[image loading]](http://i.imgur.com/kcSP7.jpg)
![[image loading]](http://i.imgur.com/qqR90.jpg)
