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7

Divide your dose. Have some before and some after your workout. Unlike fat and carbohydrates your body can't store protein. If it doesn't get absorbed it gets passed through your digestive tract, your liver, your kidneys, etc. This not only wastes protein/ supplements and money it also taxes your machine by forcing it to process something that it can't ...


7

Forward head posture (called gravity induced kyphosis) is pretty common nowadays. The first thing you should do is begin stretching your neck with an exercise called neck retraction: You'll be amazed at how great this exercise feels. If you've been stuck in forward head posture for a long time, you'll feel as though your entire upper spine is waking up. ...


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 ...


5

If you want to gain muscle and strength, then you need to Eat Don't buy into the 'hardgainer' non-sense. Calories In > Calories Expended = Weight Gain That's the simplest way I can put it. If you eat like a skinny person, you will gain weight like a skinny person (little to none). Proper nutrition is of course next but a little out of scope for ...


5

The L-sit is the progression towards V-sit, finishing with Manna, which is an advanced-level gymnastics skill (in this chart of exercises taken from Overcoming Gravity, there are only a few skills which are rated harder than the Manna -- L-sit is a "level 3" skill, V-sit is 6 and Manna is a whooping 13). Leg cramps are normal during L-sit/V-sit work, they ...


4

First, I would recommend you commit to the nutrition SE site in Area 51: http://area51.stackexchange.com/proposals/44550/nutrition It depends on the supplement, what it is designed for and the composition. It can be very complicated to outline, but there are various nutrients, vitamins and minerals that depend on the presence of other substances to be ...


4

Nearly everything except eating, resting, and lifting heavy weights slows down muscle growth. So, yes, boxing will somewhat interfere with your bodybuilding. This answer may help. However, it doesn't sound like your goal is "get bigger", it's "get fitter in every way", so your current amount of boxing is fine. Boxing will improve your conditioning, as well ...


4

Yes. Muscle growth requires progressive overload, among other things. Maximum hypertrophy occurs in the 10-20 rep range, and to continue growth it is important to ensure that exercises in the range remain difficult - which generally means adding weight as exercise becomes less stressful. Once you can easily do 20+ reps with your weights (which won't take ...


4

The effect you are describing is commonly called a 'pump' and is caused by a high volume of blood being pumped into an area that is being actively worked out. The reason this occurs is to push nutrients into an area and flush waste products back out again. As for how to maintain your pump outside of the gym, it is not possible for the above reason. This is ...


4

First, distilled water is water that had its impurities removed by distilling. Essentially boiling the water to produce water vapor, gathering the vapor and re-condensing it into a new vessel. So let's start with health implications: Hydration is all about water absorption in your body--drinking low salinity water can't make you dehydrated. You might be ...


3

It could be a combination of both. In order to be 100% sure I would need to see how you do it. In any case, if it's unsupportable pain I'm guessing there's something wrong. If you are ALWAYS sore after doing that exercise (even after a few weeks of doing them), you might be compensating. Concentrate on the glute contraction and everything should fall into ...


3

It's important to gain muscle for weightlifting. Fat doesn't lift things, but higher overall mass can provide a more stable foundation for lifts. In case you are wondering, you can get too fat to perform the lifts properly. In an ideal world, you will start lean (in the 10-12%), and dial things down when you edge up towards 15% body fat as a man. Add at ...


3

Here is my 2 cents First off, I think you are probably working out plenty. Biking 40 km per day is a great workout and should burn plenty of calories. In addition, you work out other times, so the AMOUNT you are working out is no problem at all. A good breakfast is extremely important in my opinion for feeling good throughout the day and also to even help ...


3

Good routine? Bad routine? Towards what end? What is your goal? If it's to be "more fit" for Krav, your listed routine likely will work because the bodyweight work will bring enable your body to work with itself better, handle the intensity of a Krav class, etc.. But if you want to get bigger and stronger, that routine won't take you very far. Bill ...


3

The Klatt Test, although not specific to quad/hamstrings, will give you a good idea of your overall functional lower extremity muscle balance. Basically, you jump down from varying heights on one leg and determine if you land solidly or if you lean or hop in different directions. For example, if you hop forward on landing, your hamstrings may be weak see ...


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

The person with the higher body fat may or may not be able to throw a more powerful punch. Punching is very technique driven, and a smaller person with better technique will be able to punch harder/quicker than someone with lesser technique. However, if we assume that two individuals have the same technique, the person with the higher body fat may have a ...


3

How most anaerobic work outs work, as I understand them, is that they cause minor tears to the muscle this causes the process of healing to occur and strengthens the muscle adding mass to and strength to it in the process. The soreness comes from that, your body healing the small tears, so if you are getting sore less often when you are working out more ...


3

Having a protein before your workout will allow you to have more energy, resulting in your workouts feeling stronger, but you will not burn as much fat when you workout. After your workouts, it is commonly accepted that your body acts like a sponge for about an hour while your muscles attempt to collect nutrients to repair what was torn down during the ...


3

The guy is wrong; depending on the exercises you've performed, your abs might already have been worked. However, if you need to perform abs exercises along with your regular workout, they (abs exercises) should come last; otherwise, the soreness might affect your ability to perform your regular workout.


3

The other answers touched on strength training, and I agree that working with a barbell is going to give you the best bang for your buck. The four exercises that are going to give you the most bang for your buck are: Squats Overhead Press Deadlift Bench Press There are several programs that help you get started. Starting Strength is an excellent book ...


2

This study/article from the Stanford School of Medicine looks at older runners over almost twenty years. It shows that: Elderly runners have fewer disabilities, a longer span of active life and are half as likely as aging nonrunners to die early deaths ... Here's a paragraph that explains the methodology of the study: Fries’ team began tracking 538 ...


2

Came off Stronglifts after about 14 months of linear progression - was in the best shape of my life, but I just couldn't keep increasing the weight every session once I hit about 145kgs on Squats, and 155 on Deadlifts. I've since shifted to Wendlers 5/3/1 - It's a great program for me, because it focuses on monthly progression - I am comfortable enough ...


2

You need to strengthen your lower back and there are plenty of exercises but, unfortunately they often times are neglected. Some examples: Superman (lie on your stomach and lift your legs and arms about 6 inches off the ground, for added strength and intensity place your hands together, palms facing outwards, and move them in unison to your sides and ...


2

First there is nothing wrong with your muscles shaking. You are making them work and have good intensity. That is great. Some reasons for the muscle shakes: Balancing muscles (fixator) that are used to stabilize the lift cannot carry the load. Lifting weights is not overall natural. There are a lot of balancing muscles used that get little to no use ...


2

One of the problems with competitive or repetitive sports on the growing body is that they can cause the body to grow with asymmetries. Young athletes who do not have knowledgeable enough trainers are likely to develop problems over time with muscles, fascia and joints as uneven strains are created. Now you are left with figuring out how to correct the ...


2

In some quick googling around, the biggest issues I could find included: Hunched shoulders -- suggesting upper back or general posterior chain weakness Difficulty of spreading fingers -- the opposite of a grip problem, manifests itself as inflammation pain in the fingers. The hunched shoulders I think are the more common issue that plagues a number of ...


2

Your butt is not getting bigger because you are sitting. It grows because you are probably eating too much and it accumulates fat. Change your diet, as your profile says you are from India, this answer might help you: If you have a typical Indian diet like I used to (though I don't want to typecast or stereotype here), it's probably very ...


2

I agree with Baarn. The reason your butt grows is probably because that is where your body is likely to store fat. It's different for every person. Even if you think you don't eat much it might be a lot for the energy you are using during the day. I will tell you a story - I have a friend who doesn't go out much and, like you, spends a lot of time sitting. ...


2

A commonly used three day routine is: 1st day - Chest and Triceps 2nd day - Legs and shoulders 3rd day - Back and Biceps Abs - Do abs whenever you can, they aren't like other muscle groups and don't require as much recovery time. Some people even say you can work them out everyday, you might want to consider doing abs Tuesday and Thursday or whenever you ...



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