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21

Ok... for your situation, unless you're good at doing things cold turkey, read on... Forget weight training (and definitely squats) for the moment. At 400lbs, your body weight is doing plenty for your legs and body as you move around. First thing is changing what you eat. It's easy to say eat veggies, oatmeal, etc., but that's a difficult change for ...


18

Diet - Unless you get your diet under control, exercise alone will not make enough of a difference on its own. Craig Ballantyne does a great diet versus exercise video that will stick in your mind when you are considering calories going in and just how hard it is to work them off with exercise. The best resource for a specific diet for you is to meet with ...


15

Mehdi wrote a nice article about this question. Always start with the bar on the floor. Pulling from the safety pins is a Rack Pull. Deadlifting top down is a Romanian Deadlift. With conventional DEADlifts the bar must always start on the floor. Here’s how to Deadlift in 5 easy steps: 1 . Stand with the bar above the center of your feet – your ...


14

While the other answers mention several possible causes, they fail to address why. So I'm going to add my 2 cents here as well, which I'll base mainly on the results of the phd-thesis from Tine Willems from the university of Ghent (Belgium), which focused on the intrinsic risk factors for exercise related lower leg pain and Murphy et al. in a study about ...


14

Yes. Obviously any environmental hazards like glass and debris could cause a problem but I'm assuming you are asking about the impact on your foot and leg and lack of cushioning. Many barefoot runners run on concrete and asphalt, including during road races. All of the benefits of barefoot running hold true on hard surfaces. This articles points out ...


13

I recommend reading this article on the "Third World Squat". The general guidelines on position, etc. are good. Essentially it will help you gain the flexibility you will need in order to do any type of squat in safety. Now, it is OK if the knees go a little bit forward. Acceptable is up to an inch in front of your toes. When you have a barbell on your ...


12

In my personal experience, simple walking will do a lot to strengthen the ankles. I had Achilles tendinitis in January in both ankles due to trying to run without having conditioned myself properly. I took a couple weeks off of all unnecessary walking or being on my feet, then started walking every day for the next 6 weeks. I started running again at the ...


11

First of all, you must change your diet. Eating fast food all the time is bad for you in multiple ways, including your pocketbook. Switch to unprocessed food as much as possible. Regular oatmeal in the morning as opposed to quick oatmeal or cold cereal is much better for you and doesn't take more than a few minutes to prepare. Add some cinnamon, nutmeg ...


10

There are many things that you can do right or very wrong when you start a running-career. Since your question focuses on feet, knees, and hips, the field of possible answers is narrowed down drastically. I have 21 years of running experience, the last 6 years as a member of a local athletics club. You can Google the science behind running, and also find ...


10

This article has links to actual studies showing no significant benefit to doing cardio with hand or ankle weights: ...if you are walking at a 3.5 mph pace and burning 5 calories per minute--adding a hand or ankle weight may make it feel harder, but you aren't actually burning more calories. A 2002 study in the Journal of Sports Medicine and Physical ...


9

Mehdi's article is good, but there are some subtle things that are not emphasized in that article which are spelled out in great detail in Rippetoe's Starting Strength book. If you are experiencing scraped up shins, the following tips will help. The bar wants to travel in a straight line perpendicular to the ground. If you have the bar too far out in ...


9

If you are holding the medicine ball in front of you, what you are doing is a form of goblet squat. A goblet squat is very good for your body, and provides a good core component to the squat as well. The important components of any squat are: Make sure the crease of your hip goes below the patella (knee cap). This is going below parallel. Make sure that ...


9

It depends what you're doing right now. If you're not running that much right now, then yes, starting to run 3.2 miles, 2x per day will increase your risk of injury, specifically overuse injuries (like stress fractures, iliotibial band syndrome, achilles tendonitis, for example). However, it is possible to build up to that amount of load safely. There's a ...


9

I've asked this implicitly of two qualified personal trainers. (One of the two usually trains Olympic athletes, so I trust his judgement.) Each time I said that I was interested in weight training to balance out the extra workout that my quads get (not just in the lower body, but to bring up my upper body strength too). Both of them said it was a reasonable ...


8

The "bandages" that "real boxers" wear (whether on TV or not) are called handwraps, and are worn underneath the glove to add stability to the bones of the hand and wrist, as well as to prevent chafing with the inside of the glove. (They are not for soaking up blood inside the gloves, though I guess they do that job too.) I would add three things to your ...


8

The answer to "what should a beginner do to physically prepare for X activity" doesn't change very much whether you're training for chainsaw-wielding, tennis, or martial arts: first get strong while doing your chosen activity, then add power and slightly sport-specific tasks, and add conditioning if your sport doesn't do enough to tire you out. If you're ...


7

You'll find this page has lots of practical advice for fixing squat problems. Believe it or not, the article they have on "How to eliminate your protruding gut" also has some useful stretches to help improve your squat grip. I've included both lunge stretches and shoulder dislocations to make it easier to do my form correctly.


7

Two things from my running experience: Its going to take a lot of running before you have to worry about long term injury. To prevent injury, listen to your body. Know where running impacts your body. This can be a lot of things. I sometimes get plantar fasciitis (soreness under my feet) when doing long distance training. Sometimes it can even impact my ...


7

Heavy barbell squats. A lot of people are very wary of squats, thinking that they will damage their knees. The truth is, properly performed squats do the opposite - they strengthen the muscles around the knee, providing more strength and stability. Bonus: proper heavy squatting will help you build muscle all over your body, even your arms! The dangerous ...


7

Probably this: russian twists (that exercises obliques as well as the abs) Twisting your lower back is one of the most dangerous things you can do to it. From Mike Boyle's article: This is how I feel about rotational stretches for the low back. They're like scratching a scab. I believe that most if not all of the many rotary exercises done ...


7

Weight training best effect comes from the training of large muscle groups using a high range of motion. (Moving a weight over a distance = doing "work"). Ideally you wat to do as much work as possible in smaller amounts of time do that you expend energy without building up tons of fatigue. For example. Shoulder-shrugging 110-lb dumbbells is HARD, but the ...


7

For a majority of your life, like many people, you've probably worn shoes, especially when doing anything that involves physical exertion or significant use of the feet. You say you've only been barefoot running for a month. So the most likely scenario is that you've unwittingly overdone it. From Naturally Engineered - Pain and Swelling in Foot From Running ...


7

I'm assuming the chafing is where your thighs are rubbing. Longer shorts, long underwear and bodyglide will help cut the chafing.


7

In my opinion, the dumbbell bent over row is a superior exercise for the following reasons: Your body is better supported--making this more desirable if you have chronic back problems It builds your grip much better than the barbell variation It keeps the shoulders, elbows, etc. in a more natural position. Now, in order to perform the dumbbell row ...


6

From my personal experience, you can do all the exercises you want, if you do not eliminate the base cause, it won't help. I was experiencing RSI problems while doing lots and varied exercises, including forearm specific. For me this meant investing in a few things: new ergonomic keyboard (Logitech Wave, I love it) a mousepad with good wrist support (I ...


6

Lubricate! Here's a good article from LiveStrong regarding exercise chaffing If you already have chaffing, a rash, or know that you are prone to chaffing, use a skin lubricant. Usually, regular petroleum jelly will help to lubricate the area but other products such as Runner's Lube, Body Glide and Sportslick can help, according to Time-to-Run.com. Using ...


6

There can be any number of causes for pain in and near the joints. There is a lot of connective tissue (tendons and ligaments) in major joints, as well as the cartilage and synovial fluid that lubricates the joints. These general rules of thumb will help you diagnose what's going on: No pain, but the sound of "cracking". This is usually a harmless ...


6

Even if you don't plan on counting calories consistently, just doing it for a week or so will increase your awareness of how many calories foods contain. For example, one whole walnut contains 28 calories - so eating a handful results in quite a calorie intake! I use FitDay for counting calories - it's free and easy to use. A good alternative to fast food ...


6

Neuromuscular Activation and Dynamic Stretching Here is an excellent video on a dynamic stretching routine for running. It demonstrates 9 dynamic stretches. I've been using this routine several times a week for months now. It is a great way to get warmed up before hitting the road/treadmill/trails. It includes: Walking Deadlifts (Drinking Bird) Knee ...


6

I think what's missing in the discussion area is a bit more context. Taking all sets to failure would include the barbell sets. Taking your barbell sets to failure is not part of starting strength. Why take body weight exercises to failure? Body weight exercises don't cause near the stress on your body as the barbell work. Essentially, you can recover ...



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