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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 ...


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 ...


6

Any conversation that doesn't directly address the overarching signifigance of your diet and nutrition would be incorrect. It is far easier to not eat 200 calories than it is to burn them off. As an example, a 6 minute mile will burn (for a 180lb person) roughly 190 calories: that's a tremendous amount of work for relatively a relatively small caloric drain. ...


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 ...


5

As a 42 year old man myself, I can relate. One thing about getting older is that you have to manage your recovery better, and be more strict on how you address your exercise and nutrition regimen. You need to start by figuring out what the first thing you want to address is: Start with what your desire is--lose fat, get "fit" Decide how to measure your ...


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

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

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

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

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

Be very cautious. The key chemical of Jack3d was DMAA, which was pulled off of the market when it was marketed as a nasal decongestant due to "headaches, tremors, and increased blood pressure". The chemical structure is similar to amphetamines and. And no, they don't extract it from geraniums. At the level of the compound in geraniums, they'd have to crush a ...


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 ...


3

There is certainly some cardiovascular benefit to lifting weights, but it isn't a whole lot compared to sustained aerobic exercise. The other thing is that each person's response to exercise is different--it depends on hormone levels, genetics, diet, age, prior experience with exercise, etc. So what works for one person may not work the same for another. ...


3

Strength training will improve your cardio fitness above no training at all, but it won't be very good compared to actual cardio training. In order to improve your cardio fitness you need to push your pulmonary/cardiovascular system past its comfort zone just like you push your muscular/skeletal system to improve your strength. The problem with strength ...


3

I can't really understand how you need to clear your throat though if you don't have phlegm; what exactly are you clearing? Is it just a dry cough response (cold air?), or are you actually spitting something up? Phlegm production when doing cardio-type activities is pretty normal. Most cyclists and runners are hocking lugies everywhere. When I was running a ...


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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