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9

Not sure why this is getting downvoted, but there is no surefire, fast, "urgent" way to get healthy. There are no shortcuts to becoming healthy or fit. Thinking otherwise is dangerous. This is also a very difficult question to answer, because it's vague. But the bottom line is, eat healthy, and become more active. Learn more about healthy nutrition from ...


9

Fat loss will come from eating less calories you consume, and the easiest way to create a deficit is through your diet. The biking is a great supplementary activity, but it will be extremely difficult to add mileage or begin additional jogging without consuming more calories to make up for those activities. Adjusting your diet while maintaining your current ...


8

Most people have misconceptions what 'tone', what it is, and how to achieve it. Being toned is a combination of two things - having muscle mass, and having a low enough amount of body fat to show the definition between the aforementioned muscles. A six pack is simply satisfying these conditions in a specific area - the stomach. Lifting If you're 6'1 152, ...


8

You want to look muscled without being big. The good news is, it's hard to get too many muscles. The solution is to lift a little and get your body fat down. "Toned" The word "toned" means different things to different people. It's not a technical term, like "strong" or "powerful" or even "big". Most people use "toned" to communicate their desire to look ...


7

The body uses two different energy systems to fuel the body’s activity or exercise. Anaerobic - First the body uses the anaerobic system which has energy ready to go as soon as you start to use your muscles. Anaerobic means without oxygen. Aerobic - The second energy system, the aerobic system, kicks in when your short term, initial energy from the ...


7

I've seen you ask and answer questions, so I'm certain you have most of the theoretical answers you seek. Now, to make them realistic (aka broscience that's working for me). Don't eat when you are hungry. Eat when it's appropriate. Don't eat because you feel like it; eat because you don't want your body clinging to the fat you have. It's not just about ...


5

Hopefully, I can help you sort through some of the information. I think you have every right to be skeptical of the claims on the Stronglifts site, Medhi does tend to overstate things and not dig deep at all. However, broscience is still useful when actual science doesn't have any information on the subject. The good news is that there is still some ...


5

Both my wife and my daughter have exercise induced asthma, and what you are describing sounds like what they deal with. Go to a doctor to determine exactly what the problem you are experiencing truly is. If it does happen to be exercise induced asthma, the doctor will give you an inhaler so that you can use it when your chest begins to tighten up. That ...


5

Be careful drinking caffine after exercise, particularly if it's a coffee to go. Think about this. You have just exercised and your heart rate is already high, then you have caffine which elevates your heart rate even higher. I know this wasn't your question, but I wouldn't recommend coffee or any drink with caffine as a post recover drink. Milk based ...


4

That's a very overarching question, but I'll do my best to answer it: First off, the activity you do does not matter that much if your goal is to lose fat weight. Although it does matter if you want to keep lean body mass (i.e. muscle weight), so let's dive a bit deeper into this. Basically, every diet is calories in vs. calories out. If you use up more ...


4

One of my other issues is my diet I believe. My TDEE is calculated to be 2439 calories/day, How do you know that? What source? which if you take off 20% makes it 1952. I eat below 1952 every day but don't see any weight loss and I think it's because my body is used to what I eat. I don't think it works that way. If you are not getting ...


4

This is a very complex matter, but let me try to wrap my head around it. Do you need simple carbs after a workout? Well, it depends. After a workout, your glycogen stores are depleted, so your body will want to refill those to work optimally. If there's no glycogen stored in your muscles, your body will have to resort to other sources of energy. Extremely ...


4

Since you seem to have more of a longterm motivation problem, I'll focus on building a base motivation. The examples I give are diet related, as that's what I'm working on right now. They do apply to training (and all other things) as well, though. Goal Setting: First of all, to make a lasting difference you need a goal to work towards. If you don't have a ...


3

Essentially you worked off a little less than a Snickers bar. If the goal is to burn calories, you need to pick up the pace. Even a light jog will burn more Calories than an incline walk. If you aren't accustomed to the higher intensity cardio work, your body will adapt pretty quickly--particularly if you employ intervals to do it. That said, higher ...


3

Assuming that your test is in the fairly near future, you aren't going to be able to do much for your body fat percentage (i.e. the skin-fold test) or your general strength and conditioning. However, the body responds to very specific training. By far the best bang-for-the buck would be to simply practice stages 2-5 as closely to the testing conditions as ...


3

Let me suggest you these articles for a start: G Lippi, GC Guidi, N Maffulli. Air pollution and sports performance in Beijing. "There is little doubt that the presence of several air pollutants might be detrimental to athletic performance due to the marked increase (up to 20-fold) in ventilatory rate and concomitant nasal and oral breathing. Moreover, ...


3

Classic studies usually link air pollution with lung conditions. I find this recent study extremely interesting though: Researchers from Vrije Universiteit Brussel in Belgium split a group of 24 runners into two groups: those from urban areas and those from rural areas. During a 12-week period, the two groups were asked to run three days a ...


3

For your general question, according to the 2008 Physical Activity Guidelines for Americans, you need: 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and weight training muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, ...


3

Well, I'll answer from my perspective of noob/novice to serious gym training. The reason I love the book is that explains everything you need to know about the most serious exercises a poor unconditioned bastard like me has to do it, and HOW to do it. The challenge I encounter is finding a spotter who understands the "middle of the foot" concept and the ...


3

It's easy to blame genetics, when the truth of the matter is the work you were doing wasn't the right kind of work for your goals. The truth is nothing comes easy to everyone. While genetics are a factor, the biggest limiting factors really don't have much to do with that. SAID Principle Exercise is subject to the SAID principle, or Specific Adaptations ...


3

I can relate to your story here. I'm a former smoker, and I have completely quit smoking now. Stamina is one thing, speed is another. Before you try to hit speed, try to improve your stamina. I used to struggle to do 1K, but now I do 5K (which roughly 3.1 miles) in under 30 minutes. It's something which comes with practice. I would say start practicing ...


3

Per a 5/3/1 article by Jim Wendler on T-Nation, you're supposed to have supplemental cardio two or three times a week: The Triumvirate uses three exercises per workout, one of which is a core lift. Before each workout, do a warm-up that includes mobility, flexibility, something to raise your core temperature and heart rate (like rope jumping), and foam ...


3

Basics: Yes, you do have to burn more calories than you eat to lose weight. This doesn't mean you'll have to do sports until you burn up 1200kcal, as your body burns a certain amount every day anyway. The calories burned this way is your basal metabolic rate (BMR). This would be your total energy expenditure for one day if you just lay around doing ...


3

As long as it's actually physically taxing (i.e. you get sweaty and winded) and not dangerous, there is really no wrong way to exercise if weight loss is your goal (well, some will tend to replace fat with muscle rather than reducing weight, but I doubt you would mind that). Your biggest challenge will be to keep motivated in the long run. That's where most ...


3

In my opinion the furthest I would go in training pre marathon is about 22 miles. And I would only do 1 of these. The rest of the long runs I would suggest should be between 18-20 miles. The reason I say this, is that running the full 26 miles takes a lot out of you, and I think would have a negative affect on the actual marathon rather than a positive. ...


3

To some extent it depends what you mean by "fitness". To ride your circuit faster for example, you could try some High Intensity Interval Training (HIIT). You can make up HIIT session for yourself on the bike. THis kind of training can, apparently, help to improve your VO2max. http://en.wikipedia.org/wiki/High-intensity_interval_training A HIIT session ...


3

For future viewers- BodyPump: 60 minute program aimed at high repetitions on common weighted exercises BodyAttack: 45-55 minute class focused on cardio exercises and done without weights Your feeling after the BodyPump session is congruent with the types of exercises; you'd have to drop the weight a significant amount to see the workout shift towards ...


3

Load bearing exercises combined with a proper diet have been demonstrated to reduce and in some cases reverse bone density losses. Women especially need to be aware of this as decreased bone density can lead to osteoporosis, which impacts women much more than men. Additionally, one of the biggest predictors of hospitalisation and poor health in later life ...


2

Currently there is not a lot of research in human studies on the effects of high ambient temperature and increased energy expenditure. As is pointed out in another answer, the artificial inhibition of the cooling mechanisms of the body by wearing either many layers or heat trapping clothing will negatively impact the length and quality of exercise sessions. ...


2

For any given fitness level, you can burn more energy the better you can dump the waste heat into the environment. The amount of energy you can burn on the long run is going to by determined by the heat transfer coefficient. Your maximum body temperature, the temperature of the environment, the thermal properties of your clothes, and your body area define a ...



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