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I don't think you'll be able to survive for very long doing 3 hours of running (as an example) eating 1500 calories a day. 2,000 - 3,000 calories per day of deficit (depending on your needs) is really hard. I'm assuming this is for weight loss, and I think you'll have much better results following the tried and true mechanisms for fat loss and body ...


4

Yes Strictly speaking, anything other than walking, light stretching, resting, lifting heavy weights, and eating is cutting into your strength and muscle gains. Those attributes are built with specific stimulus and recovery. Cardio is not part of that specific stimulus or recovery and therefore is an interloper. But that's only the case if your single goal ...


3

Always check with your doctor before attempting a new exercise program, especially if as in your case you have a problem. Although you have "flat feet" you may also have other problems that cause pain and swelling of your lower legs with walking or running. Your doctor will give you a diagnosis and may suggest a podiatrist (foot doctor) or physical therapy ...


2

It is both very accurate, and very inaccurate. When you gain fat, you gain fat in all the fat repositories. On the same coin, when you lose fat, you lose it in all the same places at once. Important: You can't pick and choose where to gain/lose fat. The reason why it seems like you gain it in certain areas more than others (like belly and butt), is ...


2

With weight training, find a program (I do 5/3/1) and follow it exactly. In other words, you find a program (there are many, many programs), be honest about your lifting numbers, and progress just as it says from there. With cardio, no more than an hour really makes sense - you have to live a little, and pumping away on a treadmill for more than an hour ...


2

You could try doing some circuit training while out on your walks. Things like push ups, sit ups, box jumps(if you find a rock/bench or something to jump on), there's so many things you could add in. Could maybe also try some HIIT(bit different to jogging as it's done in short intense bursts). Also could give yoga a shot. This can be done pretty much ...


2

As the study that Greg cites shows, there is no real difference in the window for protein intake. People may be confusing this with the studies that show supercompensation of glycogen storage when carbohydrates are consumed in the period ("the golden hour") after prolonged aerobic exercise. However, you may want to reconsider doing cardio immediately ...


2

For weight loss, your first culprit will be your diet, specifically calorie intake. Exercise is good for your health, and there's evidence that it allows to be healthy eating a wider variety of foods, but unless you're training for hours each day, you're better off looking at what you're eating and how much. I would bet that if you noted down everything that ...


1

I would say that about 20 minutes is a good goal. Start by running a lamp post then walking and gradually cut out the walks. There's a very good app called Couch to 5k which I have recommended to lots of people, who can now comfortably run for 30 minutes. Don't worry about what others are doing. Running is a very personal journey, and as long as you are ...


1

Well, yes. DOMS isn't only experienced after focusing on exercise, but whenever your muscles have been subjected to strenuous work which it's not accustomed to. It's very possible that cardio is the culprit, but for someone who doesn't exercise at all, even taking a flight of stairs could cause DOMS. It's sometimes hard to pinpoint the exact reason, given ...


1

Calisthenics (body weight exercises), my friend, is one of your best options. Most calisthenic exercises do not require a lot of equipment and are very effective as they're combinations of cardio and strength training. Not only can you perform them at home, you can even perform some of them at work, right by your desk. Of course, the most famous ...


1

Cardio can be good, but I'd recommend doing weights a few times a week aswell since you have a desk job and are inactive for most of the day. Putting on more muscle will mean you're burning more calories throughout the day while at rest. Weight training is also more fun than cardio on a machine in my opinion :) Good luck!


1

Creatine isn't going to hurt you. And I can see it providing some good benefits for you, because what you're describing seems a lot like HIIT (High Intensity Interval Training). The way creatine could help you here, is by providing better endurance through increased muscle recovery during sets/intervals. Also, creatine strengthens muscular contraction, ...


1

Cycling is a wonderful cardiovascular exercise and it limits bouncing and impact (assuming you're on smooth paved roads or groomed trails mostly) which helps with some larger breast issues AND is gentler on your limbs than running. Running is nicely complimented by cycling and you may see that you have less pain in joints if you supplement your cardio ...


1

2010 ISSN Position Stand: • Individuals engaged in a general fitness program can typically meet needs by consuming a normal diet (45-55% CHO; 3-5 g/kg/day). • Athletes involved in moderate amounts of intense training (2-3 hrs/day, 5-6 times/week) typically need to consume 55-65% CHO (5-8 g/kg/day or 250 - 1,200 g/day for 50 - 150 kg athletes) in order to ...



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