Methods of organizing one's training.

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22
votes
12answers
11k views

How to lose weight when morbidly obese

I am a very overweight man at 400lbs (181 kg). I've been told by several doctors that I need to lose weight or else my health will get worse and worse. What exercises are safe for a large person? For ...
20
votes
3answers
8k views

What is tabata? How effective is it?

What exactly is Tabata ? Is it just a form of HIIT ? What makes Tabata effective in fat burning or providing thermogenic effects ?
17
votes
5answers
8k views

Best exercise to lose belly fat fast

I have had a couple of lower back surgeries in the past but I'm okay to do any activity. During the last 10 years I have gained a little more weight around the mid section but have been actively ...
15
votes
5answers
31k views

How many calories to burn daily to see a change in weight within a month

My BMI is 26.8, which means that I am in the overweight category. When one hits a gym regularly every day, what is the minimum amount of calories that he should burn in order to see a change in his ...
15
votes
2answers
43k views

Stronglifts 5x5: an effective program?

I was recently looking through the Stronglifts 5x5 workout, and I was wondering about its effectiveness. The program has some lofty claims (most do), has a ton of anecdotal evidence supporting it, and ...
14
votes
9answers
2k views

What are some short 30-minute body-weight lift routines for travel.

I travel a good bit for my job. As a result, the weeks that I travel often involve a lack of physical activity since I am primarily a weight lifter when it comes to exercise and most hotel gyms have ...
14
votes
2answers
379 views

Is maintaining really so bad?

In a process of one question begetting another, Meade Rubenstein made a comment about something I stated in my original question. It seems like an interesting enough question on its own, so here we ...
13
votes
3answers
1k views

Which is which in XxY specifications (i.e. 5x5, 3x5, etc.)?

When specifying sets and reps like 5x5, 3x5, (in general, XxY), which is which? It seems like it usually means "X sets of Y reps." but on some forums I see logs that seem to indicate that either they ...
13
votes
5answers
726 views

How to create a workout plan?

How do you create your workout plan? How do you know when to increase your reps or stay the same? Do you use spreadsheets or other tools? How do you keep track of your progress? Since I'm a bit of a ...
12
votes
7answers
1k views

What novice program should I recommend to my unfit friends?

I lift, but most of my friends don't. What should I have them do when they (finally!) decide to try coming to the gym with me? My friends are not fit, but also not obese or possessing gross injury. ...
12
votes
3answers
891 views

What are the most efficient exercises for balanced workout

I have read that exercises like squats and bench press work a number of muscle groups. I really have limited time at the gym, and I'm trying to build an exercise routine that is as efficient as ...
11
votes
5answers
1k views

Muscle building exercises without looking like the Hulk, think toned and defined

I'm looking to tone my body up and build muscle, but don't want to look like the Hulk or the chicken-legged guys with a huge upper body. I would like to target: Upper Body Lower Body Mid area ...
11
votes
2answers
2k views

Leg exercises that complement squats?

I believe in balancing the amount of exercise that I give to each muscle group, but recently it occurred to me that my leg muscles might be imbalanced. More than anything, squats are the number one ...
11
votes
6answers
10k views

How to Get Bigger And Stronger with no gym or weights

How can one get bigger at home without weights such as bench press, dumbbells or anything else. I don't have any weight equiment at home but I workout everyday such as push-ups, sit-ups and dips but ...
11
votes
1answer
188 views

What exercises produce longer, higher running jumps?

I want a higher and longer jump. What exercises should I use to jump further and higher? I'm specifically talking about jumping from a running start. I am only interested in bodyweight exercises for ...
11
votes
3answers
4k views

How long should a person stick to the same weightlifting routine?

I have heard various opinions on how long a person should stick to a weightlifting routine before changing it up. Some have mentioned 8 weeks, others 12 weeks. How long should duration be? Also, ...
10
votes
2answers
186 views

Recommended timing for Tabata sprints to supplement olympic lifts

I'm using one of the Texas Method variants. I want to add tabata sprints to my weekly workout. The question is, when? My choices are: Monday. I'm already doing 5x5 at 80% of squats, bench, power ...
10
votes
2answers
283 views

Recommendations for a weight program to support martial arts competition

Ok, going along the vein of a man who coaches himself has a fool for a client, I am looking for recommendations on a training cycle to support competing in martial arts forms and weapons competitions, ...
9
votes
2answers
261 views

Are so-called “burst workouts” effective for weight loss?

I just bought a $2.99 Kindle book called Burst Workouts which recommends very short workouts at high intensities. His main program recommends timed interval training using bodyweight exercises of 30 ...
9
votes
1answer
631 views

Starting morning routine for unfit person

I'm not fit. I'm in my early 30s. I struggle to do 10 push-ups, crunches/sit-ups hurt my back, and I can't jog more than 5 minutes without feeling exhausted. I'm not too fat, just crossing the ...
9
votes
3answers
438 views

Fitness routine for chainsaw use and tree surgery

I'm about the average weight for my age (17), I'm fairly active, I enjoy walking and cycling but I don't particularly exercise at home or at a gym. I've started a college course studying ...
9
votes
2answers
1k views

How to keep fit while travelling long-term?

While on the go, it's hard to maintain the same routines you have back at home. Similarly, you're unlikely to find a gym while you travel in some more out of the way places, and you're sick, stuck ...
9
votes
4answers
374 views

What are some flexible workout routines that don't require a change in diet to be effective?

I know there's plenty of similar questions, but none that answered what I have to ask exactly. Here's my situation. I'm a 23 year old male, about 6'0 ft. tall, and about 180 lbs. I have a gut, and ...
8
votes
2answers
1k views

Are these Workout Routines right for Body Building

The weightlifting-101 blog post on the stackexchange blog and posts on fitness.SE has helped me learn more about strength training and body building. My goal is body building (to bulk up) in short ...
8
votes
3answers
223 views

Workout during Menstruation

Few days back, my friend (female) skipped workout for the reason being menstruation. I (male) didn't have much opinion about her working out during that period. Now my question is, can a female carry ...
8
votes
4answers
2k views

Sore stomach muscles from push-ups

I've recently started a pushup routine and I'm finding that my lower abs are very sore, much more so than my chest and arms. How should I proceed? Should I add some excercises to strengthen my abs, ...
8
votes
5answers
12k views

How many days in a week should I work out?

I'm self-employed, which means I can arrange my time however I want, therefore I can hit the gym every day in a week. I also do have the energy to do so. But, I've heard it's not a good idea. Why so? ...
8
votes
1answer
1k views

Why are pyramid sets often advised for bodyweight exercises?

A pyramid set is one following a scheme like 1 rep, 2 reps, 3 reps, 2 reps. I've seen this advised to train pull ups if you manage only very few. I looked at the hundred push ups program, here and in ...
8
votes
2answers
220 views

Small woman and want to get bigger

I'm a 35 year old woman and I weigh 105. I want to gain 20 pounds and add shape to my figure. I know what I need to do to gain weight, but what exercises can i do that will help me maintain the ...
8
votes
2answers
507 views

Swim technique workouts in a short pool

For a week of my vacation, I will be staying at a hotel that has a short pool (17m). My question is: Given a set of swim drills (e.g. some swim drills), for a short pool what should a workout program ...
8
votes
2answers
1k views

Is just a pair of dumbbells enough?

I started consulting in November 2012. The 4-hour a day commute tires me out and leaves me with absolutely no time to do anything else, much less go to the gym. So, I haven't gone to the gym since ...
8
votes
1answer
149 views

Is this an effective military PRT training plan?

The military PRT, Physical Readiness Test, requires one to do a minimum number of pushups and situps followed by a 1.5 mile run. I'm a good runner, so the main concern is my weak upperbody. A month ...
8
votes
2answers
623 views

Training exercises to increase speed and strength

I'm a handball trainer and coach for a couple of teams in our club. All the teams have two training's, each a hour long at minimum. I am looking for simple exercise which can be done without using ...
7
votes
2answers
186 views

How do I perform an assessment workout?

I've decided to run an Olympic Triathlon: Swim: 1.5 km (0.93  mi) Cycle: 40 km (24.8  mi) Run: 10 km (6.2  mi) and need to assess where I'm at in order to build a workout schedule on my own. ...
7
votes
3answers
5k views

Cons of doing all the Starting Strength “Practical Programming Novice Program” exercises on the same day?

I recently started doing the Practical Programming Novice Program from Starting Strength. Program below: Monday 3x5 Squat 3x5 Bench press / Press (Alternating) Chin-ups: 3 sets to failure or add ...
7
votes
4answers
7k views

What is the best time of the day for High Intensity Interval Training (HIIT)?

I have heard a lot about benefits of HIIT; however, nobody seems to address when is the best time for such activities. I got this question when watching "The secret life of your body clock" (BBC ...
7
votes
2answers
349 views

How do I get non-sports people to get exercise or do an activity?

Basically, we ask people to come play football, basketball, run, or even something easy like just throwing the frisbee around and no one can ever make it. They either don't respond at all, or have ...
7
votes
3answers
246 views

Where do I start when finding/creating a fitness program for myself?

I'm a senior in college studying computer engineering, so I spend a lot of time sitting in class and/or in front of a computer. I want to commit to a fitness routine before my sedentary lifestyle ...
7
votes
1answer
925 views

What is the most effective plan to get abs?

Studies: Show the "bicycle" was the most effective exercise. Shorter weighted ab exercises are greater than longer repetitive ab workouts. Need to know: Is it helpful that a certain percent of ...
7
votes
3answers
3k views

training for 200m freestyle swim race

I have 6 months to train for a swimming race (200m freestyle in a 50m outdoor pool). My level at the moment is beginner/intermediate, with fairly good technique. Should I focus on training longer ...
7
votes
2answers
532 views

How to establish a beginning weight program?

Background After a long time being sedentary and amassing about 299 lbs peak, I decided to get serious about getting healthy. I first attacked my weight by diet and got down to about 210 lbs. Next ...
7
votes
4answers
2k views

Workout routine for 5 days a week

I understand that working consecutive days without rest isn't ideal because it doesn't give your muscles enough time to repair themselves, but what if your daily workouts isolate particular muscles? ...
7
votes
1answer
2k views

The theory behind crossfit, “ghetto” workouts etc

I have a background in bodybuilding training and functional training for climbing. In both cases it has been crucial to keep certain fixed amounts of repetitions within series, numbers of series per ...
7
votes
4answers
1k views

Bodyweight exercise for traps

Does anybody know a good bodyweight exercise for traps and neck? I have tried the inverted shoulder press but would appreciate other suggestions.
7
votes
4answers
738 views

What kind of exercises can I do at home with no equipment?

My current exercise/fitness plan involves just healthier eating and running at least 3 days a week. However, I want to try to include some exercises that I can do on my off-days from running in order ...
7
votes
1answer
138 views

How to superset effectively?

I am just starting to incorporate some dumbbell exercises in my workout. I try to reduce pauses between exercises to get more stuff done in the same time and spend less time waiting. At the moment I ...
6
votes
4answers
467 views

How to choose a routine for building muscles?

When searching for the internet, or even talking to trainers, you will get an infinite number of routines. How should one choose a routine that is best for him? Is there any logic about it at all? ...
6
votes
2answers
3k views

Is it necessary to have a rest week?

I have seen fitness programs that focus six days of workout per week, and following three or four weeks have an entire recovery week. The term "recovery" is misleading, because you still workout six ...
6
votes
2answers
533 views

Is running 10 miles twice a week too much when is combined with swimming and weightlifting?

I went through a period of having recurring knee pain while mainly been using a treadmill. I stopped running on the treadmill and took up road running and also did more swimming. So now my current ...
6
votes
3answers
3k views

Deadlifts and squats with hyperlordosis?

Im 22 years old, 170cm, ~90kh weight, starting some efforts to get in shape. Im going to the gym 3 times a week, trying to stay in a 6-10 rep per set range, changed my diet to low-carb, trying to put ...