On July 11 2012 13:20 ThunderGod wrote: Hi, first time poster in this forum.
My history: I've been training for quite a while (over 1 year) on no real programme (just beginner advices from gym staff) and have some difficulty with maintaining my weight and strength. I aim to train at the gym 1hr, 3 times per week (Mon, Thurs, Sat), this averages about twice per week due to going away for work fairly frequently or just random other commitments that come up. I also do Power Vinyasa Yoga once a week (Sat) to help with stretching and flexibility (I have very poor flexibility) I get chronic lower back pain (not too painful, just chronic) which I would like to improve, has not improved with repeated physio.
My stats: Height: 5'10" Beginning weight: 62kg Peak weight: 71kg Current Weight: 65kg
My goals: Goal weight: 75kg Primary goal is to gain strength/"normal flexibility" and secondary is to look good with my shirt off. I have made some gains in all three already.
4. standing military barbell press/bicep barbell curls/rest 8x18kg/7-7-7 low-high-full @15kg/rest -> 8x23kg/7-7-7 low-high-full @18kg/rest -> 8x28kg/7-7-7 low-high-full @18kg/rest OR seated dumbbell shoulder press with a how to explain.. like press upwards then down then bring elbows together in a fly motion then out to sides and up again/lateral arm raises/rest 8x12.5kg/6x6kg/rest -> 8x12.5kg/6x6kg/rest -> failure@12.5kg/6x6kg/rest
5. chest flys with machine 8x47/54/61kg
6. usually throw in one of 3x8 of cable seated row/dips/seated one-arm triceps extension/triceps kickback/leg press
7. standing cable wood chop 3x8 (recommended by physio for my back)
8. leg raises 3x8 straight leg front/bent leg alternating sides/bent leg front/rest
9. 15mins abwork on mats and stretching.
My nutrition: I have ~40g protein in a large glass of milk after training. also add a bit of protein (~20g) to my morning smoothie. I possibly don't eat enough but find it hard to eat more, especially with the protein as this really fills me up. meals: breakfast: smoothie (2xweetbix, milk, banana, frozen berries) morning tea: muesli bar lunch: typically 3 ham sandwiches with wholegrain bread OR subway footlong OR bakery goodness (e.g. buns/pastries) OR leftover dinner dinner: shared cooking arrangement but usually some kind of chicken and fresh veg with rice/potato/pasta + sauce type dish. Or ethnic stuff (mexican/indian/thai) weekends: dinner is usually takeaways or restaurant. snack on fruit throughout the day (e.g. banana and a few mandarins) and like my sugary stuff too with plenty of chocolate and icecream. beverages coffee/tea: none alcohol: friday 2-3 beers and additionally ~once a fortnight (6-8 beers or bottle of wine). juice/softdrink: none Don't know if this is relevant but I seem to drink very little water compared to most other people (~1-2 glasses a day, plus ~1 glass when at gym). Have been trying to up my water when i remember.
Can someone let me know my strengths/weaknesses and suggest modifications I can make to my routine/nutrition to achieve my goals. Also looking for stuff I can do at home with no equipment (already do 50xpushups whenever I remember). Thanks in advance!
Welcome to the forum!
Before you do anything else, I'd seriously suggest you read through the stickies in this forum, specifically the General Nutrition Thread and the General Training Thread. They'll tell you everything you need to do about building muscle and picking up weight. You might also be interested in the Bodyweight Training Thread as it will give you good information on training at home.
Personally, I'd suggest changing to a proper weightlifting plan like Starting Strength. No offense, but your program at the moment looks like something you threw together based on advice at the gym :p It's missing a few key ingredients which every successful program includes: For one, weightlifting programs must increase the weight you are training at regularly, and with regularly I mean at least once a week. For another, you program focuses on too many isolation exercises (exercises which only exercise one muscle rather than most of your body) and you are, to a large extent, ignoring your core and legs. That said, your exercise program also got a few things right. Importantly, you're only exercising three times a week which means you rest enough for your muscles to grow. You also rest regularly between sets which allows you to perform every set at your best. Finally, you're doing three very good compound exercises: Chin/Pull-ups, Bench, and Military Press. Honestly, much of what you do is correct but you're doing way too many inefficient exercises and not forcing your body to improve quickly enough. Starting Strength will fix that.
People who struggle to gain weight all find it difficult to eat a lot, but if you're really serious about gaining weight you'll just have to man-up and eat more :p Rather than working out a specific diet, keep things simple. Eat 3000 calories a day and make sure you get 150g of protein in on a day. That should be more than enough to ensure that you pick up weight. However, if you've followed this strictly and not gained any weight after two weeks, increase it to 3500 calories a day and see how that goes. Honestly, if you do that while following a program like Starting Strength your strength will improve insanely quickly.
Hope that helps, but like I said, read the stickies.
I started Starting Strength yesterday, doing the practical programming variant. Few questions incoming Does it matter if I don't do the exercises in order? It says to do bench press/press alternating but the gym I go to is very busy (have to queue for everything) so there's no way I could reserve two bars (or do I keep one bar but keep changing the weights around - and does alternating mean do both then rest or do one then rest then the other then rest?). Also it has squats first - does it matter if I do them second or third etc... The only new thing (so far) were the squats which I had a lot of trouble with. I completed 3x5 sets at 10kg (bar only) however they gave me a lot of pain through my lower back (I have a bad back) while I was doing them, in particular the erector spinae on the right side. Also I was unable to keep my feet flat, they would roll inwards towards the bottom of the squat. Any general advice? I start deadlift and powerclean next session - it says "deadlift 1x5/powerclean 5x3 (alternating)" is this right or is this a typo?
I've also been logging my food for the last 5 days. My average intake is 3108 calories, 109g fat, 131g protein - so I think I just need to add some more protein. Current weight 67kg.
Now that I've ditched a lot of other exercises I have a bit more time which I'd like to use to focus on abs/core after doing the starting strength stuff at the beginning of the gym session. Any good exercises I can do (atm I just do hanging leg raises and wood chop)?
The (bench) press is the second exercise so you have some time between the legs/back exercises (squat and deadlift or power clean). I guess you can do them in a different order if you take some longer breaks between them. Deadlift should still be last probably since it's the toughest (that's why you'll only do 1 x 5 instead of 3 x 5)
Alternating means you do deadlifts on one day and powerclean the next one. On you first session you should have done squats + [benchpress or shoulder press] + [deadlift or power clean]. The second session should be squats, the arm exercise you didn't do yet and the other leg/back exercise.
You should do some stretches in squat position every day for a couple of weeks to work on mobility for your squat.
On July 13 2012 01:01 Daigomi wrote: It looks perfect to me, I don't really see any problem. Only thing I would suggest is not walking so far back before you start squatting. The purpose of those steps on the squat rack is to catch the bar should you get stuck under it but where you were standing there's no way it could possibly catch the bar. You should probably stand in line with the fourth step, if I had to guess.
Same here, there is absolutely nothing wrong with your squat, besides the excessive walk-out. Actually it looks amazingly good and your mobility even with flat shoes is remarkable in my eyes. The only thing I can come up with is that the problem does not occur at light weights... given the manner you are walking like 5 steps back with this weight tells me that this was pretty light for you.
Thanks guys for taking the time to check it out. Good to know my form is sound, though that leaves the question of why my knees are sore.
I'll fix the excessive walk out. Honestly that never occurred to me. Was too worried about not hitting the supports to wonder if I actually would.
A lot of times knee pain results from tight muscles which leads to tendons getting irritated -> pain. Stretching, icing, and foam rolling can all help. Foam rolling made a big difference for me. Had knee pain and IT band issues for the longest time until I got a roller.
Echoing this. Since i've upped my squatting my knees have had some troubles and i've found relief in ice + foam rolling + fish oil
On July 11 2012 13:20 ThunderGod wrote: Hi, first time poster in this forum.
My history: I've been training for quite a while (over 1 year) on no real programme (just beginner advices from gym staff) and have some difficulty with maintaining my weight and strength. I aim to train at the gym 1hr, 3 times per week (Mon, Thurs, Sat), this averages about twice per week due to going away for work fairly frequently or just random other commitments that come up. I also do Power Vinyasa Yoga once a week (Sat) to help with stretching and flexibility (I have very poor flexibility) I get chronic lower back pain (not too painful, just chronic) which I would like to improve, has not improved with repeated physio.
My stats: Height: 5'10" Beginning weight: 62kg Peak weight: 71kg Current Weight: 65kg
My goals: Goal weight: 75kg Primary goal is to gain strength/"normal flexibility" and secondary is to look good with my shirt off. I have made some gains in all three already.
4. standing military barbell press/bicep barbell curls/rest 8x18kg/7-7-7 low-high-full @15kg/rest -> 8x23kg/7-7-7 low-high-full @18kg/rest -> 8x28kg/7-7-7 low-high-full @18kg/rest OR seated dumbbell shoulder press with a how to explain.. like press upwards then down then bring elbows together in a fly motion then out to sides and up again/lateral arm raises/rest 8x12.5kg/6x6kg/rest -> 8x12.5kg/6x6kg/rest -> failure@12.5kg/6x6kg/rest
5. chest flys with machine 8x47/54/61kg
6. usually throw in one of 3x8 of cable seated row/dips/seated one-arm triceps extension/triceps kickback/leg press
7. standing cable wood chop 3x8 (recommended by physio for my back)
8. leg raises 3x8 straight leg front/bent leg alternating sides/bent leg front/rest
9. 15mins abwork on mats and stretching.
My nutrition: I have ~40g protein in a large glass of milk after training. also add a bit of protein (~20g) to my morning smoothie. I possibly don't eat enough but find it hard to eat more, especially with the protein as this really fills me up. meals: breakfast: smoothie (2xweetbix, milk, banana, frozen berries) morning tea: muesli bar lunch: typically 3 ham sandwiches with wholegrain bread OR subway footlong OR bakery goodness (e.g. buns/pastries) OR leftover dinner dinner: shared cooking arrangement but usually some kind of chicken and fresh veg with rice/potato/pasta + sauce type dish. Or ethnic stuff (mexican/indian/thai) weekends: dinner is usually takeaways or restaurant. snack on fruit throughout the day (e.g. banana and a few mandarins) and like my sugary stuff too with plenty of chocolate and icecream. beverages coffee/tea: none alcohol: friday 2-3 beers and additionally ~once a fortnight (6-8 beers or bottle of wine). juice/softdrink: none Don't know if this is relevant but I seem to drink very little water compared to most other people (~1-2 glasses a day, plus ~1 glass when at gym). Have been trying to up my water when i remember.
Can someone let me know my strengths/weaknesses and suggest modifications I can make to my routine/nutrition to achieve my goals. Also looking for stuff I can do at home with no equipment (already do 50xpushups whenever I remember). Thanks in advance!
Welcome to the forum!
Before you do anything else, I'd seriously suggest you read through the stickies in this forum, specifically the General Nutrition Thread and the General Training Thread. They'll tell you everything you need to do about building muscle and picking up weight. You might also be interested in the Bodyweight Training Thread as it will give you good information on training at home.
Personally, I'd suggest changing to a proper weightlifting plan like Starting Strength. No offense, but your program at the moment looks like something you threw together based on advice at the gym :p It's missing a few key ingredients which every successful program includes: For one, weightlifting programs must increase the weight you are training at regularly, and with regularly I mean at least once a week. For another, you program focuses on too many isolation exercises (exercises which only exercise one muscle rather than most of your body) and you are, to a large extent, ignoring your core and legs. That said, your exercise program also got a few things right. Importantly, you're only exercising three times a week which means you rest enough for your muscles to grow. You also rest regularly between sets which allows you to perform every set at your best. Finally, you're doing three very good compound exercises: Chin/Pull-ups, Bench, and Military Press. Honestly, much of what you do is correct but you're doing way too many inefficient exercises and not forcing your body to improve quickly enough. Starting Strength will fix that.
People who struggle to gain weight all find it difficult to eat a lot, but if you're really serious about gaining weight you'll just have to man-up and eat more :p Rather than working out a specific diet, keep things simple. Eat 3000 calories a day and make sure you get 150g of protein in on a day. That should be more than enough to ensure that you pick up weight. However, if you've followed this strictly and not gained any weight after two weeks, increase it to 3500 calories a day and see how that goes. Honestly, if you do that while following a program like Starting Strength your strength will improve insanely quickly.
Hope that helps, but like I said, read the stickies.
I started Starting Strength yesterday, doing the practical programming variant. Few questions incoming Does it matter if I don't do the exercises in order? It says to do bench press/press alternating but the gym I go to is very busy (have to queue for everything) so there's no way I could reserve two bars (or do I keep one bar but keep changing the weights around - and does alternating mean do both then rest or do one then rest then the other then rest?). Also it has squats first - does it matter if I do them second or third etc... The only new thing (so far) were the squats which I had a lot of trouble with. I completed 3x5 sets at 10kg (bar only) however they gave me a lot of pain through my lower back (I have a bad back) while I was doing them, in particular the erector spinae on the right side. Also I was unable to keep my feet flat, they would roll inwards towards the bottom of the squat. Any general advice? I start deadlift and powerclean next session - it says "deadlift 1x5/powerclean 5x3 (alternating)" is this right or is this a typo?
I've also been logging my food for the last 5 days. My average intake is 3108 calories, 109g fat, 131g protein - so I think I just need to add some more protein. Current weight 67kg.
Now that I've ditched a lot of other exercises I have a bit more time which I'd like to use to focus on abs/core after doing the starting strength stuff at the beginning of the gym session. Any good exercises I can do (atm I just do hanging leg raises and wood chop)?
Thanks in advance
Firstly, regarding the back pain with squats, I'm hoping eshlow will answer the question since I know very little about injuries.
For the squat technique I would recommend that you look at some videos of how to squat. If you can get your hands on a copy of Rippetoe's SS DVD (it's floating around the internet somewhere) it has, to me, the best guide to squatting for beginners. All his videos are good, but the squatting video was probably the most useful for me. If I had to guess, if your feet are lifting inwards (e.g. the outside of your feet lift up) it means your knees aren't in line with your toes when yo usquat. So to do a proper squat, you want to stand with your feet wider than shoulder width and angled about 20-30 degrees outwards. Then, when you go down with the squat you want to push out with your knees so that they move over the top of your feet (i.e. they shouldn't move forwards but at a 20-30 degree angle). That should get your legs out from under your hips which allows your hips to move down in a straight line. Try it out without the bar a bit until you get comfortable at the bottom before adding the bar. Basically, you want to get into this position at the bottom:
If you can do that, you've got the basics of squatting down. Then it's just a case of learning to handle the weight.
Regarding the order of exercises you've got a few things mixed up :p When it says alternate bench and press (or deadlifts and power cleans), it means do bench on one day and press on the next. I personally use something closer to the original starting strength program which simply alternates between two workouts:
It's not exactly the same as the practical programming, but it should give you an idea of what he means with alternating.
It doesn't matter too much what you start with, but ideally you'd want it split in a way that you alternate between muscle groups a bit, so you'd prefer not to follow squats with deadlifts or press with chin-ups (or vice versa).
Deadlift is always just one set a session because it is (by far) the hardest exercise to recover from. Power cleans are 5 sets of 3 reps. I'm not 100% sure why, but I assume it has to do with the fact that they are more explosive movements that are bloody tiring. If you try to do a big set of power cleans your last reps inevitably look like shit as you get too tired to be properly explosive.
Your diet looks good. I suggest continuing to log your food and adding a bit more protein in. The general guide for protein is 2g per 1kg of your target bodyweight which is why I suggested 150g. There are differing theories regarding carb and fat intake, but I wouldn't worry too much about those yet. Simply eat at 3000+ calories a day and get your protein. If you don't gain weight after a few weeks, move it up to 3500 calories. At some point you'll start gaining weight
I'm not good at extra exercises since I tend to stick to the basic SS compounds. I do know that Rippetoe has some assistance exercises that are part of SS which you can have a look at if you're interested. Don't worry too much about working on your core/abs if you're doing squats and deadlifts. If you can pick up 180kg with a deadlift your core has to be incredibly strong to keep everything stable. As I said, I only do SS compounds and I've got a (faint) 6 pack showing for the first time in my life, and that's with a reasonably high bodyfat percentage :p But if you want to go for it, just don't overdo it.
Yeah I watched some vids before I went to the gym but had my toes pointing forwards woops. I'm guessing my knees weren't going far enough out. Will keep watching and practicing. Thanks. Also forgot to ask about weight progression. Is this about right? squat/deadlift/powerclean - add 5kg each workout. press/bench press - add 2.5kg each workout.
Also tried a basic tape measure body fat calculator which said I had 2% ha, seems a bit inaccurate.
I sincerely doubt you'd be feeling good enough to be adding weight if you were at that low of a BF. If I drop below 6%, I'm completely fucking useless.
On July 17 2012 10:39 ThunderGod wrote: Yeah I watched some vids before I went to the gym but had my toes pointing forwards woops. I'm guessing my knees weren't going far enough out. Will keep watching and practicing. Thanks. Also forgot to ask about weight progression. Is this about right? squat/deadlift/powerclean - add 5kg each workout. press/bench press - add 2.5kg each workout.
Also tried a basic tape measure body fat calculator which said I had 2% ha, seems a bit inaccurate.
Pretty much all the basic measurement are inaccurate. I remember in health class middle school we did some kind of measurement and I was in the critically low percentage. <6% is like bordering on not enough fat for your body to function right. Not accurate but if you get results like that you know
I'm going to keep this short and simple. I am not looking to get bashed on this post and am hoping to get some helpful advice/replies. I am looking to lose X amount of weight in the next month..whereas X=a number that most people will find unobtainable. That "unobtainable" part is 100% irrelevant to me. I read one or two of the stickies about nutrition/losing weight so my question is, what should I be doing if I want to lose a good amount of weight in a short amount of time in terms of exercise? Should I be running a shit load + elliptical and walking a lot each day? Should I still be lifting weights? Also, any short tips on nutrition would also be very appreciated.
Thanks in advance and will post more information if the time comes !
On July 20 2012 09:13 ashLoo wrote: I'm going to keep this short and simple. I am not looking to get bashed on this post and am hoping to get some helpful advice/replies. I am looking to lose X amount of weight in the next month..whereas X=a number that most people will find unobtainable. That "unobtainable" part is 100% irrelevant to me. I read one or two of the stickies about nutrition/losing weight so my question is, what should I be doing if I want to lose a good amount of weight in a short amount of time in terms of exercise? Should I be running a shit load + elliptical and walking a lot each day? Should I still be lifting weights? Also, any short tips on nutrition would also be very appreciated.
Thanks in advance and will post more information if the time comes !
It sounds like you are significantly overweight? If so, consider eating low-carb paleo (<50g/day). This will help restore more normal metabolic and hormonal function and help your body shift into being more of a "fat-burner."
Generally those who are very overweight have some degree of leptin (and potentially insulin) resistance. Keeping carbs lower helps lower your insulin output, which in turn helps your brain respond to leptin. Leptin is an extremely important hormone that regulates both appetite and metabolism.
If you are significantly overweight and metabolically deranged expect to have a very difficult time at first reducing carbs.
On July 20 2012 09:13 ashLoo wrote: I'm going to keep this short and simple. I am not looking to get bashed on this post and am hoping to get some helpful advice/replies. I am looking to lose X amount of weight in the next month..whereas X=a number that most people will find unobtainable. That "unobtainable" part is 100% irrelevant to me. I read one or two of the stickies about nutrition/losing weight so my question is, what should I be doing if I want to lose a good amount of weight in a short amount of time in terms of exercise? Should I be running a shit load + elliptical and walking a lot each day? Should I still be lifting weights? Also, any short tips on nutrition would also be very appreciated.
Thanks in advance and will post more information if the time comes !
It sounds like you are significantly overweight? If so, consider eating low-carb paleo (<50g/day). This will help restore more normal metabolic and hormonal function and help your body shift into being more of a "fat-burner."
Generally those who are very overweight have some degree of leptin (and potentially insulin) resistance. Keeping carbs lower helps lower your insulin output, which in turn helps your brain respond to leptin. Leptin is an extremely important hormone that regulates both appetite and metabolism.
If you are significantly overweight and metabolically deranged expect to have a very difficult time at first reducing carbs.
After reading what both you and I wrote, I guess it may come across to some that I may be really overweight. This is not the case...I am just trying to hit a required target weight which = losing ~25 pounds. From what you're saying, you're recommending keeping the carbs low. I am going to go read over the paleo diet since I saw it on one of the stickies.
Edit: After overlooking the TL thread on Paleo diets and googling it myself, I'm not sure I see how this is the better way to go? I see that there are multiple controversies regarding the diet itself. Furthermore, as seen by this, it seems like the terms "low-carb" and "paleo diet" do not intertwine nor work together...Please clarify or rectify what you said? I could be wrong, but I think I'm looking for a low-calorie diet ~1200 calories per day in which I derive protein and other essentials from different products like beans and such...
On July 20 2012 09:13 ashLoo wrote: I'm going to keep this short and simple. I am not looking to get bashed on this post and am hoping to get some helpful advice/replies. I am looking to lose X amount of weight in the next month..whereas X=a number that most people will find unobtainable. That "unobtainable" part is 100% irrelevant to me. I read one or two of the stickies about nutrition/losing weight so my question is, what should I be doing if I want to lose a good amount of weight in a short amount of time in terms of exercise? Should I be running a shit load + elliptical and walking a lot each day? Should I still be lifting weights? Also, any short tips on nutrition would also be very appreciated.
Thanks in advance and will post more information if the time comes !
It sounds like you are significantly overweight? If so, consider eating low-carb paleo (<50g/day). This will help restore more normal metabolic and hormonal function and help your body shift into being more of a "fat-burner."
Generally those who are very overweight have some degree of leptin (and potentially insulin) resistance. Keeping carbs lower helps lower your insulin output, which in turn helps your brain respond to leptin. Leptin is an extremely important hormone that regulates both appetite and metabolism.
If you are significantly overweight and metabolically deranged expect to have a very difficult time at first reducing carbs.
After reading what both you and I wrote, I guess it may come across to some that I may be really overweight. This is not the case...I am just trying to hit a required target weight which = losing ~25 pounds. From what you're saying, you're recommending keeping the carbs low. I am going to go read over the paleo diet since I saw it on one of the stickies.
Edit: After overlooking the TL thread on Paleo diets and googling it myself, I'm not sure I see how this is the better way to go? I see that there are multiple controversies regarding the diet itself. Furthermore, as seen by this, it seems like the terms "low-carb" and "paleo diet" do not intertwine nor work together...Please clarify or rectify what you said? I could be wrong, but I think I'm looking for a low-calorie diet ~1200 calories per day in which I derive protein and other essentials from different products like beans and such...
Paleo and low-carb are not necessarily related, correct. Not sure what you mean by "do not intertwine nor work together"--this is false, you can eat paleo with however many carbs you want.
Paleo simply emphasizes "real" foods consisting primarily of meat (ideally grass-fed or wild-caught), vegetables (varying amounts of starchy foods such as sweet potatoes, plantains, etc. etc. depending on how many carbs you want to eat and can tolerate) and some fruit. It eschews grains, legumes, vegetable and seed oils for reasons of health. Eating this way promotes a healthy psychological and metabolic relationship with food, and thus helps you reach a healthy weight.
My point was only that if you are severely overweight, which it appears you are not, eating a lot of carbs is likely going to be detrimental to your weightloss goals. If your metabolism is functioning properly, all that matters is a caloric deficit, but I think most here would agree that you will feel and perform better eating a paleo or paleo-inspired diet.
On July 20 2012 09:13 ashLoo wrote: I'm going to keep this short and simple. I am not looking to get bashed on this post and am hoping to get some helpful advice/replies. I am looking to lose X amount of weight in the next month..whereas X=a number that most people will find unobtainable. That "unobtainable" part is 100% irrelevant to me. I read one or two of the stickies about nutrition/losing weight so my question is, what should I be doing if I want to lose a good amount of weight in a short amount of time in terms of exercise? Should I be running a shit load + elliptical and walking a lot each day? Should I still be lifting weights? Also, any short tips on nutrition would also be very appreciated.
Thanks in advance and will post more information if the time comes !
It sounds like you are significantly overweight? If so, consider eating low-carb paleo (<50g/day). This will help restore more normal metabolic and hormonal function and help your body shift into being more of a "fat-burner."
Generally those who are very overweight have some degree of leptin (and potentially insulin) resistance. Keeping carbs lower helps lower your insulin output, which in turn helps your brain respond to leptin. Leptin is an extremely important hormone that regulates both appetite and metabolism.
If you are significantly overweight and metabolically deranged expect to have a very difficult time at first reducing carbs.
After reading what both you and I wrote, I guess it may come across to some that I may be really overweight. This is not the case...I am just trying to hit a required target weight which = losing ~25 pounds. From what you're saying, you're recommending keeping the carbs low. I am going to go read over the paleo diet since I saw it on one of the stickies.
Edit: After overlooking the TL thread on Paleo diets and googling it myself, I'm not sure I see how this is the better way to go? I see that there are multiple controversies regarding the diet itself. Furthermore, as seen by this, it seems like the terms "low-carb" and "paleo diet" do not intertwine nor work together...Please clarify or rectify what you said? I could be wrong, but I think I'm looking for a low-calorie diet ~1200 calories per day in which I derive protein and other essentials from different products like beans and such...
If you want to lose weight healthy. you do paleo diet / low carb and strength training, on a low caloric deficit. As a result, you will look better, feel better, and keep most of ur muscle. Losing 1-2 pounds a week is an expected progress, except first week where u will prolly lose a bit more.
If you want to lose 25 pounds in a month to win a bet or something, you are gonna feel and look like shit since you will loss lots of muscle mass with the fat and look flabby. I would go full low carb (less than 30g/day), big caloric deficit, some strength training though never pushing yourself (risk of injury would be insanely high) and taking 30 min easy walks every day.
Eshlow or anyone thoughts on this? It has something to do with not icing but i dont have time to watch it right now because ironically i'm going to go ice my knees and get some sleep lol
Eshlow or anyone thoughts on this? It has something to do with not icing but i dont have time to watch it right now because ironically i'm going to go ice my knees and get some sleep lol
Eshlow or anyone thoughts on this? It has something to do with not icing but i dont have time to watch it right now because ironically i'm going to go ice my knees and get some sleep lol
holy crap i was watching this on facebook lol
I've only gotten through half but I had heard if you do intermittent icing, so ice for 30 seconds, let it warm up for a while, then repeat, it was supposed to help accomplish this. This is interesting though, looking forward to Eshlow weighing in
Hey guys a few quick questions. I've lost a lot of weight in the past year (290+ to about 235-240 now) and I've been losing it pretty quickly this summer as I have to walk 12km a day for work. I'm not going to ask about health repercussions of losing weight too quickly as I am already aware of them but I am a bit worried about when the summer ends what will happen to my weight, once I stop walking.
Right now, I lose about 1 pound a day when I walk, but I usually gain it back over the weekend when I'm not walking (with a net total of around 2 pounds lost per week). To fight this I've started doing a daily workout on days that I don't work, because once winter hits I'll be in university again and I won't walk 2 hours each day in snow/-30C. When that happens I will be doing the exercises every day and not just a couple of times a week. That's also why I'm not going with a monstrous workout, as I need to be able to do my daily activities without issues.
Right now I'm doing :
5x7 curls 5x6 squats 5x6 tricep extensions 5x10 ankle lifts 5x10 grips (with tennis balls as I don't have a hand gripper). 5x7 situps
I'm only using 15 lbs dumbbells as those are what are available to me (I'm not going to go to a gym, as I am too poor to afford anything such as that). I'm adding 1 rep each week until I reach 5x15 in each to get used to it slowly. Afterwards I'm hoping to go up to 25 lbs dumbbells (assuming I don't lose my motivation before I reach that point) and buying hand grippers (also, which strength would be good for an average person? I looked online and every site just advertises 200+ pounds grippers which is not what I'm looking for).
I'm wondering if it's safe to keep the same number of reps when going up 10 lbs in dumbbells or if I should go down to 5x10 for example and work my way back up.
Also keep in mind I'm not really trying to be a body builder. I just want a bit of muscle on legs/arms and my main goal is to lose the rest of the weight. The gripping/ankles is because I want to be able to play tennis next year and I've broken my ankle in the past playing tennis, so I read online that those are good ways to strengthen wrists/ankles to avoid tennis injuries. Finally, is there a basic exercise that would help in losing weight that I'm missing out on? Something I can do easily in an apartment that doesn't involve jumping around as there are people living under me. (Note : I know, cardio... I don't have a way to build that right now besides the 2 hour walk each day and I don't plan to buy a treadmill for the winter).
About the two new guys asking for weight loss help. I am on the same page as you but 1.5-2 months ahead. I started paleo while working out and I dropped 5-6kgs already. My workout consists of bodyweights, pull ups(trying at least lol) and some cardio. I really couldn't recommend paleo enough. Just do it.
Eshlow or anyone thoughts on this? It has something to do with not icing but i dont have time to watch it right now because ironically i'm going to go ice my knees and get some sleep lol
Didn't really watch it but if he was explaining why RICE is bad then it's because he's likely endorsing:
MEAT -- Movement, Exercise, Analgesics and Treatments
I like RICE for extreme inflammatory response where there's swelling and whatnot. Otherwise, MEAT tends to be better from what i've seen.
Heat on an extreme inflammatory response just makes it worse..... and too much congestion and whatnot can be bad as it can lead to compartment syndrome like stuff.
Can exposure to lead have made me stupider? (or am is it just I?) I was doing some test practice a month ago and consistently getting 90-100%. Then i had to do some things with lead based spray paint and had an x-ray, where i was given a "lead apron." Now i am consistently getting around 80% on the same type of test.
EPT
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