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21

Ok... for your situation, unless you're good at doing things cold turkey, read on... Forget weight training (and definitely squats) for the moment. At 400lbs, your body weight is doing plenty for your legs and body as you move around. First thing is changing what you eat. It's easy to say eat veggies, oatmeal, etc., but that's a difficult change for ...


17

Diet - Unless you get your diet under control, exercise alone will not make enough of a difference on its own. Craig Ballantyne does a great diet versus exercise video that will stick in your mind when you are considering calories going in and just how hard it is to work them off with exercise. The best resource for a specific diet for you is to meet with ...


14

If you weigh yourself after relieving your bowels, your weight will be slightly more accurate as far as what YOU weigh, without as much of what you ate. Weighing yourself at the same time every day is probably best. During a typical day, most people follow a pretty well set routine. We eat at about the same time every day, drink about the same amount of ...


11

First of all, you must change your diet. Eating fast food all the time is bad for you in multiple ways, including your pocketbook. Switch to unprocessed food as much as possible. Regular oatmeal in the morning as opposed to quick oatmeal or cold cereal is much better for you and doesn't take more than a few minutes to prepare. Add some cinnamon, nutmeg ...


11

I look at it as, they're competing in a sport with a completion criteria of chin-over-bar for reps/time. If the participants understand that they're taking on a certain level of risk of certain types of injuries training for this type of competition, then that's their business. People risk straining muscles kicking soccer balls too, but they accept the ...


9

BMI is best suited for analyzing populations, not individuals. A single person might carry more muscle than the average and a BMI calculation would label them as "obese". However, when calculated for thousands of people (which can be done with BMI since it's so quick/cheap/easy to measure), the fluctuations tend to average out, and BMI is accurate enough to ...


9

It's a simple measurement that provides an immediate idea of whether you're overweight, underweight, or neither. It's based on the idea that people who weigh significantly more or less than the average person of their height are probably not a healthy weight. That's true in most cases, not all, and again it has only ever been meant as a general guide. We ...


7

Properly done squats are safe on the knees, assuming no prior knee problems, and will actually reduce risk of knee injury from other causes. Starting Strength by Mark Rippetoe goes into detail on why this is the case. His book is focused exclusively on barbell training, but the information still applies for dumbbells, and he also describes how to prepare ...


7

Consistency, consistency, consistency. It probably doesn't matter what time of day you weigh yourself as long as you weigh yourself the same time every day to track progress. You may find that you weigh the least first thing in the morning after relieving yourself. But, to get an accurate trend, over time, make sure to weigh yourself the same time every ...


7

That's within the normal variance. Several things can contribute to the higher number on the scale including, but not limited to: Water retention Undigested food in the stomach (fresh after a banquet) Mild allergic reaction to food For women: menstruation mild fat gain building muscle (while sleeping) feces yet to be expelled So here's the deal, just ...


7

The Simple BMI is the one which doesn't take the ratio of lean to fat mass into consideration. If you are athletic or muscular it has less value than if you are not. Obese means you are carrying an unhealthy amount of weight as fat. So a true measure would have to include body fat %. The reason the Simple BMI exists is it is good as a "general" ...


7

Weight training best effect comes from the training of large muscle groups using a high range of motion. (Moving a weight over a distance = doing "work"). Ideally you wat to do as much work as possible in smaller amounts of time do that you expend energy without building up tons of fatigue. For example. Shoulder-shrugging 110-lb dumbbells is HARD, but the ...


7

Rock climbing is largely a skill sport, so to get better, climb more. Being generally fit also helps, but to be a better rock climber, you need to climb a lot. If you want to specifically do extra work for rock climbing you should start off with identifying your weaknesses. From my experience in my climbing gym, the biggest weaknesses are grip strength and ...


6

Even if you don't plan on counting calories consistently, just doing it for a week or so will increase your awareness of how many calories foods contain. For example, one whole walnut contains 28 calories - so eating a handful results in quite a calorie intake! I use FitDay for counting calories - it's free and easy to use. A good alternative to fast food ...


5

This is my personal experience, but I'm sure you can find many other people who have experienced similar results. I have a massive appetite and consume the same amount of food as I did when I was 13 years old and playing basketball everyday. Adopt a whole-foods plant-based diet like that suggested by Dr. McDougall. I used to be morbidly obese - topping ...


5

Jumps will have impact on your knees, as will running for extended periods of time. However, squats past parallel actually make your knees stronger. The reason for this has to do with muscle balance. The most common risk with exercise, is focusing too much on what you like without doing what's necessary for what you don't like to do. Core exercises are a ...


5

It seems like you have already been doing most of the high intensity interval training with BJJ and Muay Thai, and that is one great way to get rid of your belly fat. However, here are some rules to remember when it comes to losing belly fat and gaining muscle mass at the same time: Watch your diet closely - make sure to cut out as much sugary foods as ...


5

In order to improve your strength needed for climbing, you should focus on pulling patterns: inverted rows (horizontal pulling) are good, lay down under a table und pull yourself up. If this is too easy, place your feet onto a chair. pull ups (vertical pulling). They are my favourite pulling exercise, they just give you so much strength, work your biceps ...


5

I'd recommend you to get a pull up bar, as I think the pull up comes closest to real climbing. The models for the door frame are not that expensive. But it might be complicated to find the right door to make you still able to watch TV and I doubt you want to glue a ceiling mounted pull up bar to your living room. So without a pull up bar, try inverted rows ...


4

Losing fat and maintaining weight implies building muscle. Building muscle and losing fat at the same time is difficult, although there is the phenomenon that sometimes works for novices. The only thing you can do is keep on overloading your muscles in order to signal your body not to use muscle protein as an energy source eat enough protein For advanced ...


4

I'm 6.1 and 196 lbs (89kg) and according to BMI overweight too. The BMI measurement claims for my height I should be 82kg, in order to simply not be obese. This measurement doesn't factor in that muscle weighs more than fat. It's such a stupid measure of obesity but is still used in gyms, by doctors and health insurance. It shouldn't be taken as an exact ...


4

There's a lot of good stuff in the other answers here. Pullups and rows are great. Grip training at home (with Rock Rings or grippers) is awesome. I'd also emphasize 2 other things: core work, and general fitness. Abs A strong core is what's going to let you control your legs, and drive power between you lower and upper body, especially on overhangs. ...


4

The kip is not legal everywhere. When I was in the Marine Corps (1988-92), the kip was allowed, and I used it because I did not have the upper body strength to complete 20 dead hang pull-ups. Since learning the kip is no longer accepted in the Marines, I stopped using it to complete my pull-ups. The kip is a good, all over body workout, and it can still ...


4

You are doing a *&$%@-ton of exercise and barely eating anything. Where's the protein? Where's the rest and recovery to let your body change in response to the many stimuli that you're giving it? But more importantly, be aware: you can't focus on scale weight while you're doing strength work. Muscle weighs more than fat. You seem to be throwing ...


3

Changing your eating habits is the most important. The following may seem like common sense to some people, but I thought it should be said. Eat one bowl (under 2 cups) of yogurt mixed with granola for breakfast. When you eat fast-food (it happens) don't order a combo-just the sandwitch/burger (and only one of them per meal). Try to eat at subway; be ...


3

BMI is about as simple as it gets to give a measure that works for a lot of people. But you're absolutely right that it doesn't work for everyone. For someone who isn't fit, I would say the BMI works pretty accurately as a signal they need to do something or face medical problems. For someone who is fit, the BMI isn't useful. But you're already fit so don't ...


3

According to the Nutrition Textbook I have, there are only established AI's (adequate intake levels) for two particular types of fat: linoleic acid (an omega-6 fatty acid in nuts, seeds, soybean oil, safflower oil, and corn oil) and alpha-linolenic acid (an omega-3 fatty acid in soybean and flaxseed oil). The body can synthesize all the other types of fat it ...


3

It doesn't focus on precisely those exercises, but you might want to check out Building the Gymnastic Body, which has exercise progressions that incorporate both the V-sit and the V-hang. The emphasis is a little different, but the exercise progressions may still get you what you need. The book isn't as detailed as what you want in terms of "X number of ...


3

The younger you are, the more likely your skin is to return to a more "normal" or "tight" state. However, depending on the length of time the skin has been stretched, the extent to which it has been stretched (think about really bad stretch marks) it might not return to that "normal" state even at a young age. One of the only solutions I know of is ...


3

First of all, you might want to read this article, "Pull-up or Chin-up" by Mike Reinold to get a better understanding regarding chin-ups and pull-ups in general. The truth is that chin-ups and pull-ups both target your lats somewhat equally (no significant difference according to EMG studies); however, as you know already that chin-ups will isolate the ...



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