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7

Go to one-handed desk pushups. Spread your legs a little more and leave the supporting hand off-centre: you will get a more intense workout, building strength in the arms and adding some additional core muscles. If you can do 25 with two hands you can probably do 5 with one - if needed, start against the wall and go lower as you build additional strength.


5

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 ...


5

Since you are already getting up every hour to stretch, I would do the 25 pushups every hour, as that will add less than a minute to your stretching routine. As your endurance builds you can gradually increase that amount as desired. However, if you want to increase muscle mass and tone, then the approach you are taking is going to be of extremely limited ...


4

The sad truth is, if you can do as many as 25, you're not building strength by doing it any more. You're building endurance. You won't be getting leaner, or build bigger muscles. But if you're doing it anyway, do 25 every two hours instead, because you should be taking mini-pauses in your seated work-day regardless. Hell, once an hour would be even better. ...


4

One study reflects that 0 calorie drinks may actually cause weight gain: “On average, for each diet soft drink our participants drank per day, they were 65 percent more likely to become overweight during the next seven to eight years, and 41 percent more likely to become obese,” said Sharon Fowler, M.P.H., faculty associate in the division of ...


3

You can definitely maintain and even get stronger muscle wise in 80 minutes a week. After taking a managerial role at my company while having two young kids I started a "different" workout to maintain. I noticed that I didn't gain a lot of mass but didn't lose any and definitely gained strength and composition (slowly). I hit each major body part 1 day a ...


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 ...


3

I wouldn't say that the study is flawed per say, but it's not overly encompassing and is too easily taken out of context. It targets obese people who haven't done anything, and tracked them for ~5 months. This study to me is akin to the "you can eat Twinkies all day and lose fat". It's true in a very isolated sense, but zoomed out a bit and looked at it ...


3

Having read what you posted, I can’t say I’m surprised by the results. I think it bolsters the opinion that there’s no one perfect (”best”) way to achieve an individual’s fitness goals. Too often, we lose sight of the fact that we all react to training stimuli differently. Suggesting a specific training regimen or diet modification without prior intimate ...


2

Probably the biggest takeaway is that almost any exercise will work if done with sufficient intensity, and combined with the proper calorie deficit. Thus, clients should be free to pick exercises that interest them, that they can stick to. And I would advise emphasizing that those involved in the exercises did do them regularly and with intensity.


2

Unfortunately, the tests that you refer to at Top End are probably going to be your best bet at determining a VO2max for swimming. There are some testing setups where you are in an endless pool or flume, and wearing the expiration mask, but those are very specialized. If you want a water based test, the polo ones are the only ones I'm aware of. However, ...


2

Your routine seems fine to me, its a matter of personal preference though. The key is to keep it short. Have lesser rest period (30-45 secs max). And consistently increase weight. It certainly helps doing compound routines rather than working on individual muscle groups. But there are some routines which mostly do not involve other muscle groups (biceps for ...


2

If you're talking about a flat bench press, and if you were to follow something like the Madcow 5x5 linear weekly program: You will gain ~5 pounds a week. You have 45 pounds to gain. It will take you 9 weeks. This is predicated that you aren't over trained, you don't have any injuries, you eat and rest well, and you follow the program properly. I'd give ...


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

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 ...


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

If you stop exercising you will, after about three to four weeks, slowly lose muscles. Muscles are "expensive" tissue and will only be conserved if there is a need for. Depending on how much muscles you have and how active you are outside the gym, your body will reduce the amount of muscles. Muscles don't turn into fat, but when you start losing muscles ...


1

This is a complete myth: there is absolute no evidence to suggest that weightlifting may stunt your growth. The reason that this myth came about was that by exercising, your body requires more calories and nutrients to make up for the increased rate of exertion therefore if you don't consume enough then your growth may be impacted.



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