15
votes
1answer
939 views

How is muscle repair affected by a caloric deficit?

Background Weightlifting creates micro-tears in the muscle. Protein and other nutrients repair the tears so the muscle grows back stronger and larger. Question How is muscle repair affected by a ...
15
votes
1answer
734 views

Making a training plan for medieval swordsmen / reenactment

Some of my friends are into history reenactment and historical fencing. Doing this is quite demanding in terms of fitness, so I wanted to help them develop a training plan to follow. What would be ...
14
votes
7answers
5k views

My wrists and fore-arms hurt, what should I do?

I weight lifts daily and also do parkour and I tend to have problems with my wrists and forearms (edit: specifically it's my right wrist and my left forearm. my left wrist is completely OK and my ...
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
7answers
3k views

What's a good home exercise for the lower back?

It seems there are a ton of easy ab exercises, but very few for the lower back to keep the muscles balanced as your abs get stronger. What are simple home exercises for the lower back?
14
votes
7answers
644 views

Should I get rid of my office chair ?

Do a quick google search on "8 hours a day" and you'll find search results that pretty much say that sitting is literally going to kill you. The desk we have at work are adjustable to different ...
14
votes
5answers
33k views

Will wearing ankle weights all day long make any difference?

If I wore them when I'm not exercising, like if I wore them at work (I work in an office), or at home, all day, would it be like a passive form of exercise? To estimate how much I walk: I guess I ...
14
votes
4answers
1k views

Should you run with a cold?

I am six weeks away form my first marathon and the last two and half weeks of training have been badly affected as i have been suffering with a bad winter cold. I am still coughing fairly regularly ...
14
votes
2answers
2k views

What are good examples of healthy snacks? [closed]

I'm trying to lose weight, and I'm looking for something healthy to snack on. I've tried eating different kinds of fruit like apples, bananas, and grapes. Most of the time, the fruit will go bad ...
14
votes
7answers
1k views

Can I be serious about getting into great shape if I have an office job?

I'm a web developer. I spend 5 days a week, 8-10 hours per day in front of my PC in a chair. I want to get in insanely good shape. I don't mean I want to be a little stronger than the average person, ...
14
votes
4answers
1k views

The “science of fullness” diets?

I noticed at my local convenience store a nutrition bar I hadn't seen before -- FullBar. I was intrigued by the concepts of the "science of fullness", which is documented on their site: ...
14
votes
7answers
37k views

What's the most effective way to improve cardio endurance?

How can I build/improve my cardio as quickly and efficiently as possible? I am not interested in weight loss or burning calories, just in allowing me to run for longer amounts of time without taking ...
14
votes
5answers
724 views

Interesting and competitive exercises for couples

My wife and I are quite competitive, however being of the opposite sex it's hard for us to compete with things like push-ups etc. I'm looking to find some other exercises that we can do together that ...
14
votes
2answers
441 views

How to breathe in lifts requiring tight core (squats, deadlifts)

I am a bit confused about the correct breathing technique in lifts that require core strength. Take the squat as example: 1) Some people say that it is very important to breathe in at the top of ...
14
votes
6answers
5k views

Best way to breathe for long-distance running

What is the best way to breathe while running long-distance? One can breathe in through the nose only, the mouth only, or both nose and mouth. The same applies to breathing out. Are there studies ...
14
votes
3answers
897 views

Should I eat before my run?

I have heard conflicting advice about whether to eat before running. Some have advised that it's better to do the cardio in a fasted state. This usually involves running in the morning without ...
14
votes
1answer
12k views

For better muscle growth, how many hours' sleep are recommended after doing a workout?

I heard to help muscle growth one has to sleep a lot after doing a workout. How long is the recommended one? Does this mean the best time to workout is at night so you can go to sleep immediately ...
14
votes
3answers
3k views

Recomposition vs weight loss

I understand recomposition to be about trading away fat for new muscle. How is it different than weight loss as a goal? Would it ever be recommended to focus on purely weight loss first, and then ...
14
votes
1answer
370 views

Should you still exercise when sick?

Should one continue to exercise even when sick? I know it may depend on the sickness, but what about minor things like a cold or fever? Are there chronic sicknesses where you should still regularly ...
14
votes
3answers
119 views

Advice on finding a training partner

I regularly workout on my own but on the occasions I workout with a training partner I find my motivation increases, my output increases and perhaps most importantly, my overall enjoyment increases. ...
14
votes
2answers
347 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 ...
14
votes
3answers
951 views

Why is it so hard to restart running if you stop?

When I run, after I have run enough to feel tired, if I stop, for even a bit, it becomes incredibly painful to restart. The pain is muscle pain, in all the muscles that I use to run. I am often able ...
14
votes
4answers
4k views

How can you tell if someone is dehydrated?

I was cycling with a group, it wasn't a particularlly hard ride and it wasn't terribly hot outside. During a break one of the riders didn't look good at all and commented that he didn't feel well. We ...
13
votes
5answers
607 views

How do I stop drinking soda?

I am trying it for years now and can't free myself from drinking products like Coca Cola (or Red Bull). I just love the taste and the feeling while drinking it. It wakes me up and makes me feel better ...
13
votes
5answers
1k views

How can I get a flat stomach?

I can do plenty of sit-ups and other ab exercises. I also have a house-mate who is a personal trainer so I know I'm doing them right. However, I can stick to a routine of doing reasonable quantities ...
13
votes
5answers
2k views

Is it possible to “tone” up your muscles?

I hear a lot of people talking about going to the gym to "tone" up their muscles. What they usually do to improve their tone is to do relatively high reps with relatively low weights - say 30-50 reps ...
13
votes
7answers
7k views

Why aren't stiff legged deadlifts bad for your back?

It seems to me they go against everything safe about lifting! Lifting with your lower back and not your legs. Image source Anyone have any thoughts on the safety and science behind them?
13
votes
6answers
3k views

What are the pros and cons of running versus walking?

I enjoy going for long -- I mean, ten mile -- walks. Part of this is because I was training for the Susan B. Komen 3-Day Walk about a year ago, and I got into the habit of taking very long walks ...
13
votes
3answers
3k views

I missed a Starting Strength workout and squats are getting intense - should I change my schedule?

As recommended by SS (Starting Strength) I am running workouts A and B, alternating every other day. However, with only a two day break in between squats I feel like I haven't fully recovered most of ...
13
votes
4answers
4k views

Why does cardio/aerobic exercise lead to muscle loss?

Recently, I've been reading a lot about how cardio reduces muscle mass and strength. The following is an excerpt from crossfit.com that seems to sum up what I've been reading: Aerobic training ...
13
votes
6answers
14k views

Is it bad to workout when you aren't sleeping a lot?

I am a dad and we just had a newborn so I am not getting much sleep these days. I want to avoid getting out of shape and gaining weight as it easy to be lazy and slack off on health (eating, ...
13
votes
6answers
22k views

Stronglifts - Why is my bench press/row progress lagging behind?

I have been following the Stronglifts program since February of this year, so I've been at it about 6 months. I had tried the program before, but I had been away from it for some time, so I started ...
13
votes
9answers
1k views

Improving freestyle swimming pace

I've started getting into freestyle swimming after doing a moderate amount of running for a long time (~50 km a month). I am doing three 1000m sessions a week and have improved to the point of ...
13
votes
6answers
43k views

How should I do push up to get better chest?

I was told push-ups are good for the chest. I tried some and don't quite feel it in my chest, the force is on my hands. How should I do it to focus on the chest?
13
votes
3answers
933 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
4answers
2k views

How can I increase the number of push-ups I can do?

The number of push-ups I can do is dismal. I have tried over the years to increase the number and have received to pieces of advice. Start easy and try something like a raised bar or railing and ...
13
votes
3answers
411 views

Is there a rule of thumb for setting running goals?

I'm pretty new to running and can only run for 2-3 minutes at a time. Is there any rule of thumb I should know of for setting goals? For example, each week run two minutes more or something like that? ...
13
votes
4answers
676 views

Is there an age limit for high-intensity sports like Brazilian Jiu Jitsu?

About five years ago, I did BJJ about five times a week. It was one of my favorite hobbies of all time with the exception of all the amount of "annoyances" that came with it: carpal tunnel pain ...
13
votes
3answers
2k views

What difference do the number of sets make?

Generally when lifting weights if you do a low number of reps it will increase your strength, and a higher number of reps will increase your endurance. However when it comes to the number of sets to ...
13
votes
1answer
17k views

Should I run before or after the workout

I've been going to some different gyms in the past few years and at every new place I would ask for a new training plan. One radical difference I observed was that some suggested me to run on the ...
13
votes
3answers
39k views

Am I gaining fat or muscle - how can I tell?

I've been attempting to do a high-protein calorie-restricted diet, while working out with the Stronglifts 5x5 program since early February. My follow-through for the Stronglifts part has been ...
13
votes
3answers
3k views

What heart rate can a beginner runner expect?

I've started running a couple of months ago. I'm 27, average height and normal weight. However it seems that no matter how slowly I run, my heart rate quickly climbs into the Max Effort zone of ...
13
votes
7answers
18k views

How do I squat if I can't keep my heels on the floor?

I was told that I was doing the squats incorrectly because I was lifting the heels. I was told to try and do them without lifting the heels but I can't lower myself more than a few centimeters. The ...
13
votes
4answers
678 views

What causes side stitches?

From time to time during aerobic workouts such as running or heavy cycling, I get side stitches that force me to slow down my effort. What causes side stitches? I know that reducing your effort ...
13
votes
2answers
1k views

Can I get sugar and electrolytes from natural sources, as opposed to goo, during a race?

I'm a long distance runner thats not really a fan of all the goo type products. I'm curious if there are any natural sources of concentrated sugars with the right balance of electrolytes for long ...
13
votes
1answer
2k views

Are glucosamine tablets actually effective in building up cartilage in joints?

Glucosamine is quite popular and is featured prominently in pharmacies and supermarkets in Australia. I was once recommended by a GP to take glucosamine tablets to reduce joint soreness as I exercise ...
13
votes
4answers
4k views

Why am I falling back when I am squatting?

I started doing squats a couple of weeks ago, and I'm having trouble maintaining balance near the bottom of my squat (when I'm trying to go below parallel). Let me describe the situation. Squat ...
12
votes
6answers
5k views

How do I bench press safely without a spotter?

What do smart lifters do when they're working out alone and want to do benchpresses? I have a busy schedule, and it isn't practical for me to have a regular weightlifting partner. I've usually ...
12
votes
6answers
9k views

Squat /Deadlift with torn ACL?

I tore my left knee ACL 6 months playing soccer. After the incident I was able to go to a Dr and he told me I need to let the inflammation come down and then get surgery. He said I don't need to do ...
12
votes
3answers
361 views

How to get started with exercising without any previous experience?

I have never exercised except in grade school when I played volley ball. I am not fat 5'8 and 140 lbs, but I have no muscle tone at all, I am completely flabby. To make things worse I have no cardio ...

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