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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

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: ...


6

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 ...


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 ...


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 ...


4

The problem is that the toe nail is too long and the toe box of the shoe is too small. This means that the nail is constantly banged into the wall of the shoe. This physical trauma eventually causes the nailbed to lose adhesion with the nail and the nail will fall off. Fix: Make sure that your shoes fit and that the toe box is roomy enough for your toes ...


4

When people talk about chocolate as a health food they are usually talking about dark chocolate, and in limited amounts. The current trend in coconut is around coconut water and coconut oil. With respect to dark chocolate, the health benefits in one study for example indicated that "Dark, but not white, chocolate decreases blood pressure and improves ...


3

Injury sucks and it can never heal quick enough. To let it heal completely, you will need to have patience, though. First of all - and yes, I'm being preachy, bear with me - see a specialist. A trip to your physician is never really wasted time, even if he just tells you to slow down. In the worst case scenario you're really hurt and doing nothing can lead ...


3

Given that the second result for "Xtreme Muscle Pro" in google is for a scam warning site, I'd suggest that even if it is safe, its unlikely to provide the result you need. The key to muscle growth is: Lift weights regularly, eat whole food rich in proteins and vitamins, track your calories and research supplaments if and only if your diet is lacking in ...


3

You can kind of answer your own question, with a little basic knowledge of anatomy and the mechanics of Muay Thai. The best way is to break each movement down into their component muscle groups. Feet/Calves/Shins - I group these together as many of the tendons and muscles for both run through the same area. The calves and other extensors are used to ...


3

I notice two omission from the previous well articulated answers: 2 major imbalances in muay thai are: 1) Muay thai is not a seasonal sport like wrestling or baseball -- so there is a time imbalance. There is no off-season, thus no extended unloading phase...there is not a dedicated time to do the basic strength training that @Dave recommends. Often, ...


2

A good self-improvement metric is measurable and productive. Some good alternatives to BMI are: body fat percentage, which is hard to measure accurately frequently and without tools Body Shape Index, which seems to be a predictor of one's risk of death. Keep in mind that while it takes belly fat into account, it still does not keep track of muscle or ...


2

Science-based goal? Weight is not the best choice to judge your diet and fitness program's progress. A low weight person can have a high percentage of body fat. Conversly, a higher weight person can have a low percentage of body fat if that weight comes from muscle mass. So you are right to think that picking an ideal weight is somewhat arbitrary. ...


2

HIIT has a positive impact on cholesterol, the full text is at NIH.gov study. The abstract, with some sections highlighted is below: This study examined the impact of an 8-week program of high-intensity interval training on high-density lipoprotein cholesterol (HDL-C), total cholesterol (TC), and the atherogenic index (TC/HDL-C) in 36 untrained men ages ...


2

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 ...


2

When the human body goes from laying prone to standing up there is a rapid, and brief, change in blood pressure. This is the likely cause. Some people are more susceptible than others, and it's called orthostatic hypotension, or sometimes, "vertigo." “He's Dizzy when he Stands Up.” An Introduction to Initial orthostatic Hypotension Orthostatic hypotension ...


2

Step 1: consult a doctor to determine: If it's really hemorrhoids The severity if it is And the protocol to remedy it. If the hemorrhoid was caused by lifting, then know it won't get any better if you continue lifting the way you do. You can work through minor hemorrhoids, but refine your technique. Step 2: fix your form You'll find that you need to ...


2

If you're contagious or think you might be, why not just attempt the yoga at your house, and skip the class, and skip possible infection of others.... Also, I'm no doctor, but for sore throats, apple cider vinegar + water + honey = quick fix for sure. Just fast, allow your body to focus on rebuilding your immune system. Do some stretches and yoga, relax, ...


2

I don't think it will have an adverse affect on your fitness, but it will cause a dip in your energy levels, and make you more likely to reach for the wrong type of foods later, as you will be so hungry. What foods have you tried at lunchtime that are making you sleepy? Pasta, or anything that is too heavy is likely to have this affect. Try A salad, a ...


1

Geeky, If you sit all day, you'll develop a big waistline (sources: Live Science, NPR, and US National Library of Medicine). The main way to prevent that is to move around often, even if it's just for a few mins . Many of us are in similar situation as you (sitting for an extended period); so, we have an idea what you are going through. To keep a ...


1

Chocolate and coconut do not help or hinder in muscle definition. While they are both nutritious and healthy to be eaten in moderation, they will not assist you in your stated goal. For muscle definition, protein food (and supplements) is your best bet. As long as you exercise the muscles constantly and eat nutritious meals (protein, fibers, fruits, and ...


1

I'll try to put this in layman's terms Cycling uses mostly legs, but running uses almost all the muscles in your body. By cycling, it trains your legs and heart to be able to deliver oxygen to the working muscles. However, it doesn't do too much good with adapting the arms/core as much as running. So when you run, your upper body and core will get tired ...


1

The scooped out bagel is the dumbest thing I've ever seen (Why not just cut it in half again instead of scooping out the middle? Are you stuffing it with something after scooping it out?). People are way too concerned with the amount of calories they are eating when they should be concerned about the type of calories they are eating. If you're concerned ...


1

I read a study once where balding men were found to have higher testosterone levels than men with a full head of hair. People who take supplements to boost testosterone levels (like Sust 250) report an itchy scalp (it'll freakin drive you crazy, but don't ask me how I know). This has been attributed to the higher testosterone levels that are associated with ...


1

As much as we know about the human body, we know precious little about why and how hair turns grey (or white). The general idea appears to be that the follicles eventually stop producing pigment, leaving the resulting hairs white. When that happens, however, is a pretty complex thing, partly dependent on genetics, partly on environmental factors. A few known ...


1

The symmetry problem impacts a lot of people. Anyone who has an injury generally only has it on one side of their body (a torn ACL in the right knee, a torn rotator on the left from a couple of years ago, etc). So a lot of standard training paradigms apply to you, as you noted in your question. Barbells are fantastic strength training tools, arguably the ...


1

Have a look at the old and famous 5BX progressive program developed in the 60s by the Royal Canadian Air Force and tested by many during decades. It was ment to keep in shape their staff in all kind of places an situations, by means of a daily 11 min program that could be performed in a dorm. Quoting from its Wikipedia entry: The 5BX Plan is composed of ...


1

I have a theory... My theory is that you are exercising every day. If so, the problem that you are running into is that you are giving your body insufficient time to recover. This is sometimes expressed as: Training stress + recovery time = Improvement If you do not give your body time to recover, you will not improve; you will just continue to accumulate ...


1

You are within the normal limits. Anything above 60 beats per minute and below 100 beats per minute is normal for a resting heart rate. Once your heart rate dips below 60 bpm, you are in Bardycardia (means slow heart). After breaching 100 bpm you are in Tachycardia (means fast heart). Typically people that are more physically fit (cardiovascularly, not ...


1

I had a look and was not able to find any evidence of harm from stair climbing. On the contrary, stair climbing is positively correlated with good heart health in previously sedentary women and post-college males. Unless you are at risk of heart issues, moderate stair climbing is no more dangerous than other activities.



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