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8

It's great that you are making this choice to change your health for the better. There are a few things that you can do to really improve your chances of success: Understand this is going to take a long time, be patient with yourself. Your goal is to be a better version of yourself. Get support. Quitting smoking is not easy, so it helps to get the ...


5

My nutrition is standard low carb diet (about 40% protein / 60% fats, I eat cake/sweets max 2 times a week no more than 100g). Ding ding ding! We've found the culprit. Your body relies on carbohydrate for most of its energy. If you go low-carb, you're relying on transitioning from using carbs to ketosis, where you're using fats. Many people report ...


4

There is considerable overlap between these modalities; the physiological changes that occur are very similar, however, the effects differ slightly. From an anatomical point of view: Hypertrophy training is the only modality that stands out when it comes to an increase in the muscle cross sectional area. Training power (slightly) and strength (more so) ...


3

No, I don't think it's ok to continue running barefoot or minimalistic. The ankle pains are a clear indication you still need better footwear at this point. It could be that your calf muscles aren't strong enough, or even that you don't have the build to run without proper protection of conventional running shoes. My advice is to temporarily stop all ...


3

+1 zero carbs kills your energy and your mental capacity/health (your brain is the largest consumer of glucose). In the short term this is OK for gains like boot camp weight loss or training for an event, but it's no way to live well. Avoid the soda and candy, but make room in your life for "good carbs" (longer chain) like almonds, sweet potatoes, kidney ...


3

There is a concept known as "training stress". When you put stress on your system and then give your body time to recover, you will improve. When you started, it was easy for you to put stress on your system, but over time, your body adapted, and now you only put enough stress on your system to stay where you are. The solution is to change up what you are ...


2

Pain on the outside of your knee? Many possible causes and I recommend consulting a physio who is experienced with runners. Most common cause is IT band syndrome. The illiotibial band is a length of flesh that runs down the outside of almost your entire leg. In some runners, this gets tight with long runs. It then starts rubbing on the tightest point, the ...


2

There are some major limitations regarding 1RM formulas: They are designed with a certain demographic in mind. If you are outside that demographic, they may not be applicable. For example, the one you listed is designed for men in their 20s. They are designed to work within a certain rep range. For example, the one you listed becomes grossly inaccurate ...


2

Who ever said that one-rep max calculations were reversible? They're a very rough guide for estimating or predicting an appropriate one-rep max attempt. They're simply not designed to be inverted so that one can figure out the correct rep target for 2kg weights. You would probably get better results basing your workout program on an existing, proven ...


2

First, congrats on deciding to live a healthy lifestyle. Given that decision and your past history, you should consider getting a physical exam to ensure you are able to begin an exercise program designed for improving your cardio health.


2

Low carb is indeed a very good basis to start of from. Its however not directly suitable for doing high intensity workouts. Your body is perfectly capable of producing sugar from fat and protein and will happily store that in your liver and muscles to fuel short bursts of strength. Ones your stores are exausted however, your body won't be able to produce new ...


1

I'm in the same boat myself. I don't have an authoritative answer to it, but I think it really just boils down to any given form of exercise targets a different form of muscular and cardiovascular exertion and performing a particular set of motions has an aggregate positive effect, but doesn't necessarily apply to the next set of motions. Walking is a ...


1

Just to rule out worst-case scenarios, do you have any issues with eye movement as the day goes on? There's a nasty auto-immune disease called Myasthenia Gravis where the primary symptoms are loss of muscular control with use. Almost always, it's characterized by often-used muscles such as the eyes and the jaw, but there are rare cases just involving major ...


1

What aerobic exercise do you do? What exercises get you heart rate within target range for 20+ min. My guess would be a lack of general fitness. If your heart and lungs aren't strong enough to get oxygenated blood to your muscles, then you wont be able to build strength as effectively. No, I virtually never see "medical practitioners." I certainly ...


1

There's nothing particularly wrong with what you're planning to do, but the normal when working for endurance would be 3 sets of 12-20. Then, when you can complete the 3 sets, you increase the weight and go back to 2 sets. You would only really do so many sets if you were training for strength/power, heavy weight, few reps but lots of sets. Like ...


1

I've heard of people who train their bodies to work better burning fat on long runs by running without a sports drink. However, the fat burning metabolic system produces energy at a much slower rate than the sugar burning one. This is where 'the wall' cones from. The suggestion above to use electrolyte drink is a good one. You could also consider ...


1

Here's the thing: if your concern is caloric intake, then as I noted in my previous comment, that's not important. If your concern is excessive sugar intake, in particular fructose intake, then maybe you can start with an artificially-sweetened electrolyte drink. If your concern is excessive sugar and artificial sweeteners and artificial coloring, then ...


1

If you're running that far/long, I wouldn't be concerned with the calories from gatorade as much I would be the quantity and quality of calories from the rest of my diet. Looking at the nutrition of a bulk gatorade powder, a 20oz has about 134 calories in it, and @ 34g of sugar those calories are pretty much all from sugar. However, from experience, all ...


1

"Is adding some supplementation "just in case" a good idea? If so, how much should I add?" "Can the conditioning training interfere with my body recomposition program, which is based on eating pattern changes?" "Can this program hinder my efforts to improve my endurance/condition?" The answer to all these questions is... yes! To understand why, ill ...


1

I am in this sport too, I am a team captain of a german club, from Berlin. So eveyone is always thinking about what is the best way to train and get better. Since I am studying fitness, I began to ask what sort of training would be the best, I talked to some of my professors and to collegues. I've been reading and thinking about it a lot. My first ...



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