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9

Don't Confuse Size with Genetics and Training My former coach won the genetic lottery as someone who can just naturally get beastly strong. An example of that genetic pool, he took his mother to the weight room and she squatted over 300 lbs on her first day with no prior training. I'm pretty sure she was sore after that. There are several power lifters ...


8

Stop Making Excuses Don't tell me that fat doesn't make people stronger because it does. Of course many fat people are strong. Of course people get stronger faster if they aren't trying to stay under a certain weight while training. But there's that key phrase: 'while training'. The examples you cite fight sumo and lift weights. There's no magic here: ...


5

Food plus lifting equals get bigger It seems like you're saying that when you walk a lot, eat moderately, and do nothing else that you lose a little bit of weight--likely fat, but perhaps also muscle. It also seems like you're saying that when you add heavy lifting and a lot of eating that you gain weight. Nothing about that is surprising: (Lots of ...


4

Everybody loves anecdotes so I'll start with one. I got to pick the brain of this great bodybuilder named Bernie Cooper once on Christmas Eve in a bar in Edinburgh. The man obviously did have some "assistance", but he told me the only thing he ever changed when "cutting" was that he added some cardio to his routine. Anyway, the fact is this: You'll only ...


4

What you're referring to is "spot reduction", which is the idea that you can reduce fat in one particular area. This is a myth, and proven to be untrue in numerous studies (2011 study and 1983 study). There was no significant effect of abdominal exercises on body weight, body fat percentage, android fat percentage, android fat, abdominal ...


3

What do you mean by carb deficit? There is no carb requirement level that you can be over or under. You can eat 80% carbs or 0% carbs and be fine. If your total intake of calories is less than your total calorie use, you will burn fat, even if you lie in bed all day. Wether you lose fat or muscle depends on your current amount of muscle, on your level of ...


2

It depends what is the activity you're performing. If you do high intensity workouts or strength training, most of the energy comes from the carbs (i.e. sugar) because it is easy for body to convert them to energy for fast consumption. However, fats also have their role, yes they are calorie-dense. But they are essential for maintaining harmones etc. So ...


2

Regarding being thin and wanting to put some strength on, there's a very well written answer over here I'd recommend checking out. I usually skip meals or eat little. I drink a lot of juice (Apple Juice) which I know has a lot of sugar. Juice is pretty terrible to be honest: it's like all the bad parts of fruit with none of the good parts. Your body ...


1

Practically speaking there won't be a difference for such a low amount as 100 grams, but if it's 1000 grams instead, I think it will be better to consume it over a week. 100 grams of chocolate will give some satiety and thus decrease your calory intake more in total than having 1000 grams in one sitting. If you assume your calorie intake is fixed and isn't ...


1

Just to recap our discussion. At your weight and height, you are not obese. I would highly recommend exercising and following your macros, that can be calculated here A very good site, to track your macros is myfitnesspal If would also look into something called intermittent fasting But, since you said your family has a history of diabetes i would strongly ...


1

The body is a funny thing. There is no real way to predict how and where it will store fat. The one observation I have made with my own body is that I typically lose fat first from the places I have most recently put it on. The hardest places to lose it are the places that have had it the longest. I am sure you have heard that you cannot spot reduce. This ...


1

I'm in favor of low carbohydrates for two primary reasons: Ketosis is legimate, effective, and safe way to cut down on body fat. There are examples of native people who historically ate very little carbohydrates for generations. Most of the sinister cheap calories in a western diet come from carbohydrates. Even following a "low carbohydrate diet" still ...


1

You are really asking two questions. Your first question is "what kind of training plan should I be using to improve my 5K running times?" There are a lot of different plans online; they will prescribe heart rate ranges, typically based on your age. Those aren't particularly accurate, but they are a decent place to start. It is also possible to set training ...


1

What are you goals? My experience (anecdotal and exercise physiology knowledge) says that for more broad ranging adaptions, 4-6 minute intervals are superior to very short term (i.e. 20 seconds). 6 minute intervals (at the highest relative intensities you would be able to maintain) largely stimulate both anaerobic (first 2-3 min) and aerobic pathways ...



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