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17

Take a look at this article: The Athlete's Heart. Looking at your exercise regimen, I think you are more of an athlete than you realize. Just biking the 8 miles a day has you putting on at least 40 miles per week of aerobic exercise. The article states that with a heavy aerobic exercise regimen, the heart responds by lowering its heart rate, but ...


14

There's no absolute "better" or "worse" for this type of substitution. It depends entirely on what problem you are trying to solve and what nutritional goals you are trying to achieve. To answer your question most literally — "Yes", you can satisfy your daily water requirements with fruit juice. There is sufficient water in virtually any fruit juice ...


11

While on a heavy lifting program, those who are underweight and want to get bigger need to eat a large amount of food. One of the best ways to make sure that one gets enough calories each day is to drink a gallon of milk in addition to three large meals. To answer your questions individually: Is all that good for you? Milk is awesome for the body. From ...


10

The first thing that separates extreme athletes from most of the rest of us is the amount of energy they require. It's true that when you need to consume 12,000 Calories to keep up with your training, you simply can't eat clean. It's easy to make up all the protein the body needs within that amount of Calories, so these athletes can eat pretty much ...


9

Your body will make you stop long before you do serious permanent damage. As long as you're sure that your muscles are sufficiently warmed up before doing these hard sessions, you won't hurt yourself. To give you an idea, I do train with a heart-rate monitor. My resting rate is 45, I can sustain up to 178 for around an hour, and push to about 188 for a ...


9

I highly recommend reading an account of someone who actually did the protocol for the good, bad, and the ugly. The article you cited really talked about the emotional side of things and didn't really go into any true negative side effects from a health perspective. The key components of GOMAD are: You are lifting weights to build strength. This helps ...


9

Eat more (healthily -- lean meat and vegetables). Then do multi-joint barbell exercises such as squat, deadlift and overhead press. To learn how to perform these exercises with good form, join a gym and take lessons, or at least read Mark Rippetoe's book Starting Strength. Then follow a program like StrongLifts 5x5, which is simple to learn and follow. ...


9

Congratulations on opting for a healthy lifestyle. It is way too easy to get into the trap of a sedentary lifestyle. The younger you start getting back in shape, the easier it is with more lifetime benefits. If you have any medical problems check with your doctor first. (Standard disclaimer, but worthwhile. Even at your age you may have signs of a ...


8

Precisely what foods you need to focus on is going to depend entirely on your past diet, your current health situation, and your goals. There are, however, a few basics that anyone can implement for a better life pretty much right away. Rid yourself of artificial anythings: This includes artificial sweeteners, overprocessed TV dinners, chemicalized 'by-...


7

I have run and bicycled at -30C on occasion, and more often in -10C to -20C. It is cold, but not an issue. A beard helps protect your face. Proper clothes for the rest. Sweat is very useful on your face as it freezes (my beard looks white from all the ice) as there is a high energy cost to get water to move from 0C to -4C, so the heat input from your ...


7

Medical Checkup The best way to convince your health insurance provider that you are in great shape is to show them the results of your physical exam showing that you pass with flying colors. Your medical doctor would be the one to determine whether or not you are healthy. BMI is a screening tool - NOT a diagnostic tool. As stated by the CDC: ...


7

We evolved to find calorie-dense foods very tasty, and we don't have taste-receptors for micro-nutrients When humans (and most of their predecessors) did most of our evolving, low-calorie plants were plentiful. Sweet fruit wasn't usually around all year. Meat could be hunted, but it required plenty of energy and effort, and was usually quite lean. (Much ...


7

At a first glimpse the standing desks seem like another "improvement" companies throw to an item to make customers upgrade and re-buy the same thing. Essentially it's just a desk, right? That's what I thought until I started my current job which provided me with a standing desk. My job is sedentary and very static. I experimented and on some days remained ...


7

First let's look at what your acquaintance actually does to the diet itself. Suppose that his normal TDEE is 2500 kcal. That means, at his regular activity level given his job and physique, training not considered, he'd need about 2500 kcal per day to supply his body with the energy it needs. Eating that, there would be neither weight gain from excess ...


6

BMI is an actuarial table, and while grossly inaccurate for people with muscular or other types of extreme builds, for a general guideline it will work, especially if you are mainly targeting fat loss. So, take a look at the BMI scale, pick out a reasonable weight goal and aim for that in the beginning. To start, I would not only design an exercise program, ...


6

Dr. Stuart McGill, who that article sites, is probably the worlds leading expert on back health and abdominal strength. He has stated quite adamantly that sit-ups and crunches are unsafe for the back, so if you are looking to minimise your risk of lower back pain and injury I'd be inclined to agree with everything he has to say on the matter. One of McGills ...


6

You are asking about the effects of a sedentary lifestyle. This is certainly related to physical fitness, or rather a lack thereof, contrary to what some of my fellow members here feel. There are a number of physiological adaptations that will result from too much inactivity. I like to say that our bodies are built to be as lazy as possible. Efficiency ...


6

Yes, it's entirely possible. Exercises such as squats are compound muscle exercises, which means they work many muscles at the same time. These are generally considered as "must have" because they do work so many muscles, and generally give good results. The other exercises are what are called "isolation" exercises, since they mostly work one muscle group ...


6

The bottom line is you want your shoulder in a neutral position. That doesn't necessarily mean full scapular retraction, but it's a cue that helps a lot of people. Considering your level of experience, and the fact you came off of injury I would advise you to use that scapular retraction, but only to the point where your shoulder is in a neutral position. ...


5

Your body needs stimulus to grow. Then it needs food to fuel that growth. Working out without increasing food intake will cause you to get leaner and somewhat more fit. Increasing food intake without working out will make you bigger only by making you more fat. Neither of those are a good idea for your goals. Here's what I'd do. I'd eat a lot more food than ...


5

"Feel free to drop me a line on any hints or grandfatherly advice you might have. I'm doing this on my free time." - from your profile If you want to get in good shape and look athletic, then become athletic. 1/2 hr walks and a decent diet will only get you so far, theres not really anybody i know who does this that I would consider physically fit or more ...


5

Some exercise is indeed better than no exercise. Calisthenics would be a fine choice, as would yoga, dumbbell work, running, or some combination of those options. Anything is better than nothing. If you have half an hour, then twenty minutes of yoga to limber up before doing a bunch of push-ups, air squats, and pull-ups would probably hit the spot. If you ...


5

Unfortunately, for sake of a good answer, this could be so many different things. I'll try to highlight/mention as many as I can. To start, my best advice would talking with a good MD and ask about blood testing. That being said when the results come back I would recommend asking lots of questions and even consider having multiple MD's look at the results ...


5

There's a 2005 study, and plenty of others, that show a clear dopamine release when sugar is ingested. This one shows that (in rats) it's on par with addictive narcotics. These results suggest another neurochemical similarity between intermittent bingeing on [sugar] and drugs of abuse: both can repeatedly increase extracellular [dopamine]. This ...


5

I know that bodybuilding makes you heavier, stronger and more attractive, but is it really beneficial for one's health in the long run? Bodybuilding is not strength training. Bodybuilding is a very specific practice to improve one's looks. Strength training, by contrast, is training to improve the capabilities of one's body. Strength training is the ...


5

It's just not OK but is also recommended. When you end your exercises your body needs food, especially proteins and good carbs !! But i won't enter in nutritional aspects of this because your question appear to be about hygiene. It's ok to eat if you just wash your hands, there's no harm on that because normally the rest of your body won't touch your food ...


5

Research is pretty divided. On one end, there are claims that it reduces performance and muscle growth by slowing muscle reaction and displacing calcium: Regular intake of caffeine reduces your muscles strength and resistance training performance by slowing down the muscle contraction and relaxation cycle. High intake of caffeine also displaces ...


5

a realistic weight loss is around 1 pound a week. If considered obese then 2 pounds a week is fine. If the bodyfat level is below 10 percent then half a pound a week is probably best. Muscle gain for a beginner who eats the right amount of protein, enough food and follows a good mass building routine consistently I would say slightly under half a pound of ...


5

Though it's a very general question, here's a few guidelines I follow for a healthy life: Go active. The Western culture have become way too inactive, a way of life our body is not accustomed to. Especially if you spend hours in a deskjob, make sure you exercise or perform some jogging on daily basis. Saying that, you shouldn't go hard & heavy everyday....



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