5
votes
3answers
350 views

Useful measurements / tracking approach for a fitness strategy

I've been working on improving my overall fitness for the past few months. My strategy has been to try and integrate a bit more physical activity into my lifestyle gradually, with the thinking being ...
7
votes
3answers
245 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 ...
1
vote
1answer
56 views

Functional trainer - is it worth to be one? [closed]

My wife has chosen to be a functional trainer and is studying at the moment to have such a career. I my country (Ukraine) that kind of training is not a trendy profession. I doubt that she will be ...
3
votes
4answers
202 views

how to choose a gym membership for weight loss?

What are the factors to consider while choosing a gym membership? I want to reduce my weight by 20Kg in 3 months and so need a gym. I have never been to a gym in my life and would like to know what ...
2
votes
4answers
2k views

What are good books on muscle building heavily based on science?

Please suggest few books on the topic of muscle building, that are heavily backed by scientific research. I prefer them to be light on concrete training programs, but heavy on facts and research ...
1
vote
1answer
261 views

What is the difference between the diet and workout regimes of lingerie/underwear models and fitness enthusiasts/marathon runners?

I was curious as to what the difference was regarding the diet and workout regimes of underwear models compared to say marathon runners and fitness enthusiasts. Surely they both monitor nutrition to ...
2
votes
2answers
420 views

Seeking a barbell/dumbbell workout for a very small room

Here's my situation... I have a bench, a barbell with 300 pounds of plates, and dumbbells up to 100 pounds (each) in a very small room. I am 5'9" tall and weigh 159 pounds. My bench is very close to ...
-2
votes
1answer
413 views

Taking Protein Shake with BCAA tablets? [closed]

Is it okay to take this together with green tea and caffeine?
4
votes
4answers
684 views

How many sets per muscle?

My current program consists of a 5 day workout. Each muscle group (say chest for example) has 3 different exercises divided in 4 sets of 12 repetitions. Tempo is 2 seconds down and 1 up. ...
3
votes
3answers
270 views

Am I missing exercises for a balanced total body workout in a 3 day split?

I'm working on a 3-day split routine, about 5(+1 support) exercises per day. It's the first time I'm putting something together for myself, so I was hoping you'd be able to put in some comments. I ...
5
votes
1answer
165 views

Start running and progress without overtraining

Background I am an ex smoker (male, 26, 173cm (5'8")) – smoked about ten years with varying intensity – and since some month really getting into sports. I started mountain biking, shortly after I ...
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 ...
1
vote
0answers
74 views

Knee pain after summer training [closed]

I did write a long winding entry, but decided to replace it with this. Please help. 23 year old male, 1.80 m, 79 kg Running 3+ years (~75 km/mo) Swimming 2+ years Cycling 1 year This Summer finally ...
10
votes
3answers
2k views

What is a good early morning stretch routine?

I'm 45 and play squash once or twice a week in the evenings. I am an early riser, but have never been an early morning exerciser. I do enjoy early morning meditation, though. I am finding that I am ...
10
votes
2answers
497 views

How to prepare for a race?

8 weeks ago, I asked this question: how to run sub-45 10k. Well, I've been training a lot and my race is on Sunday (in 2 days' time.) What / when should I eat in preparation? Do I need to ...
4
votes
4answers
885 views

Cardio Alternatives to Running

I am looking for cardio alternatives to running, which I find incredibly boring so it's difficult to keep a routine up. I would like something that is a bit shorter and more intensive. I have tried ...
11
votes
5answers
8k views

Dangerous to use barbell squat without padding?

Are you supposed to use foam padding on the bar when doing barbell squats? The answer seems inconsistent even from the same professional bodybuilder. I've seen Arnold Schwarzenegger sometimes go bare ...
7
votes
8answers
6k views

30 grams of Protein within 30 minutes of waking up

I am looking for Protein suggestions that I can have to consume 30grams after waking up. I am a vegetarian but I do eat eggs. Not too keen on consuming 5 boiled eggs first thing in the morning. I ...
3
votes
2answers
117 views

What can be done to find out why I have sore/weak Gluteus Maximus muscles?

I have just turned 57 and play 8-a-side football 2 or 3 times a week. I also work on the exercise bike and do what I shall describe as Yoga - once a week - (on the WII) to stretch my body out. I am ...
5
votes
2answers
827 views

Are multiple sets with decreasing weight and no rest between them a good idea?

I saw someone else doing this and I tried it and have liked the results. I start by doing a half dozen reps on the heaviest weight I can handle, then without resting more that the time it takes to ...
3
votes
2answers
1k views

I hurt my back from a deadlift attempt. When can I go back to weight lifting?

I hurt my lower back doing a failed deadlift attempt. Nothing terrible, but I feel a mild pain there. When can I go back to weight lifting? Similarly, my hand is sore (from a poorly done impact...) ...
2
votes
1answer
281 views

Muscle hurts after HiiT session

3 Days ago i did an HiiT Session with dumbbells. I did different excercises in 3 Sets with 12 Repetitions. After I finished excercising i didn't do any streching exercises. On the next day I had ...
3
votes
5answers
196 views

Exercises for the bottom/seat/buttocks area

I am over weight (1.85m/6 ft 1" and 105 kgs/231 oz). I started working out 8 months ago and I have lost 25kgs/55 pounds. Over the last 2 months I am focusing on muscle exercises as much as cardio and ...
4
votes
2answers
2k views

Is working out localized muscle going to help burn fat in that area more than building up overall muscle mass?

When different people gain weight, the fat tends to accumulate in different parts of the body based on the individual. Some people gain in their stomach, their buttocks, their thighs, etc. If I am ...
6
votes
4answers
300 views

Lower back pain relief

I have been weight training for 18 months, and in the past few months have started to get lower back pain. I particularly feel it when I wake up in the morning. Nothing too serious or painful but I ...
12
votes
3answers
865 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 ...
4
votes
2answers
385 views

What are the ball bearings in dumbbells and barbells for?

Well the question title pretty much says it. While browsing the web for dumbbells I stumbled over the supposedly cheaper 30mm bars and the 50mm bars that all seem to be ball beared. What is the ...
5
votes
3answers
625 views

Improve my bouldering performance on a budget

I've just started indoor bouldering and it's an enormous amount of fun! But I'm really struggling to get going. I can just-just finish the easiest routes (and not even all of them) and then I'm ...
8
votes
1answer
333 views

Is it not worth it to go for a workout over 1.5 hours?

Last Friday me and a friend of mine went to the local gym for a workout. It took us 2.5 hours, cause we pushed each other and made a lot of things. After that another friend of us has called us and ...
2
votes
1answer
6k views

Free alternatives to nike training club for windows or linux pc

Are there free alternatives for the Nike Training Club, which run on a windows or linux pc or just online via web-browser? List of features, from the iTunes App Store description: Full-body ...
2
votes
3answers
22k views

How much do empty barbells weigh?

I have recently noticed that in my gym they have two different sizes of barbells. The difference between them is only in length, but not in diameter. the reason why I'm mentioning that is because I ...
4
votes
1answer
96 views

To increase strength why wouldn't anaerobic reps be done as quickly as possible to fatigue the fast twitch muscle fibers?

There are lots of recommendations to do the reps slowly - like with 2 seconds + 2 seconds, also some machines have rep timers of 2 seconds + 4 seconds. But if you are targeting fast twitch muscle for ...
5
votes
2answers
17k views

What are BCAAs, and what are they used for?

BCAAs seem to be a widely recommended (for example, Art DeVany and Martin Beckham of LeanGains) weightlifting supplement. What are they, and how can they help a training program?
2
votes
1answer
289 views

Does heat affect the macronutrient breakdown of cooking fats?

I keep a close watch on the nutritional content of my food for weight-control purposes, and I don't know how to account for the fats I use when cooking. For example, I've been accounting for butter as ...
2
votes
2answers
990 views

Does food temperature affect absorption time and efficieny?

If I consume equal amounts of (say) mango, one in frozen chunks, the other at room temperature, will I digest them at different speeds? That is, will they have a different impact on my blood sugar ...
1
vote
2answers
256 views

grams of protein vs calorie intake

I am currently on the 5x5 program with the goal to get stronger. I understand that in order to achieve this goal one must consume a surplus of calories in order to actually gain the muscle. I am 5 ...
7
votes
3answers
20k views

Is taking a nap before workout good idea?

When I come home from work (as a programmer) I am mentally very tired, and thus not able to concentrate on my exercises fully, yawning at the gym even. Is it a good idea to take a nap for an hour ...
4
votes
1answer
63 views

Trying low bar position is difficult, what can I do to get there?

I'm trying to get to where I can squat with the bar in the low bar position as in Mark's video. I'm having difficulties getting into this position and I think it's a mix of things, one being ...
1
vote
1answer
281 views

How should I track workouts on a magnetic exercise bike?

I recently bought a magnetic exercise bike to try and get extra training in around the family (normally do mountain biking using android app and mapmyride.com). I am a bit confused as to how I can ...
1
vote
1answer
160 views

Is my cardio routine too intense?

Because I get shin splints easily, I do cardio workouts by walking up steep inclines. My routine is this: I raise my heart rate to 180 for 30 minutes straight with only a water break in the middle. ...
2
votes
1answer
246 views

Suggestion for obesity weight loss program

I'm a software engineer, and have to sit at my desk for long periods of time. I don't have any disease, but my weight has increased. At the age of 29, my weight is 89 kg , while my height is 167 cm. I ...
2
votes
1answer
1k views

Why do I get nauseous after working out, but ONLY in the afternoon or early evening?

I have been a regular exerciser for about 3 years now. I'm a 25 year old female weighing 121 lbs at 5'5" (just in case any of this will be pertinent). I typically like to run, bike, speed walk or use ...
2
votes
1answer
101 views

Localized abdominal pain after a short run

I had gone on my first run in months last night, and aside from the expected soreness in the legs and calves, I've got a rather sensitive spot on my abs, about an inch down and left (from my ...
4
votes
1answer
470 views

What can I do to have more energy/less sleepy before working out?

I wake up at 7am, go to college, after go to work, and at the end of the day - when I am as sleepy as 30 bears - I go to the gym. After returning from gym, I dinner, etc and sleep What can I do to ...
6
votes
1answer
1k views

What is better for my body running every day or every other day?

Currently I run about 7 km every day. I feel that this is too much for me, as I also do some fitness every other day. It is just too time consuming with my new job. I just want to stay in shape and I ...
2
votes
2answers
343 views

Why is the weight not dropping off?

I set out to loose 40lbs this year. I cycle approximately 50 miles(10 miles Monday to friday) each week, and have been on a diet of less than 2000(~1700) calories each day for the most part of this ...
4
votes
1answer
767 views

What's a good adjustable kettlebell approach?

I current have a solid 50lb kettlebell that I use. I'm looking to upgrade, but prices for solid kettlebells are very expensive. I saw this adjustable handle on amazon (pic) for about $35 and it can ...
0
votes
1answer
148 views

Exercise with pulmonary stenosis

I have mild congenital pulmonary stenosis, which Wikipedia defines as: outflow of blood from the right ventricle of the heart is obstructed at the level of the pulmonic valve. This results in ...
5
votes
6answers
10k views

In relation to Low-Carb diet, Why I feel hungry after I eat?

I am on my second day of a low-carb diet. Never done one before, but I really need to lose 15 pounds to be on my ideal weight. Today I had a great big lunch. (Burger meat with bacon and cheese, ...
4
votes
2answers
86 views

Training for strength: How is my training regimen and diet combo?

I'm a student and live a schedule that makes it impossible for me to commit to any extremely serious programs or even go to the gym. As such, I have began to train at home, doing primarily the ...

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