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5

As a 42 year old man myself, I can relate. One thing about getting older is that you have to manage your recovery better, and be more strict on how you address your exercise and nutrition regimen. You need to start by figuring out what the first thing you want to address is: Start with what your desire is--lose fat, get "fit" Decide how to measure your ...


5

Yes, there is a difference. For example, in the this lecture, sleep scientist Jessica Payne from University of Notre Dame talks about the importance of sleep in the context of fitness (not only fitness). Sleep is different from just inactivity, see for example the wikipedia article on the topic. In contrast to rest, during sleep the body grows and ...


4

Deload and rest weeks are two very different ways of giving your body, and your central nervous system (henceforth CNS) some time-out. In your example you'd go pretty much all out on 3 weeks out of 4. So naturally, you'd want to cut yourself some slack during the fourth week, so the CNS doesn't break down and you don't go into overtraining (joints will ...


4

They're not damaged. A really simplified way of thinking about your lungs burning is that you are using parts of your lungs that are not accustomed to being so exposed to an outside environment. You have an abundant amount of what are called aveoli and bronchioles that make up your lungs. When running, you expose those normally mucus-lined areas to air, ...


4

Your Lower back Pain seems to emerge from you studying too much, which means that you don't have a correct posture or proper seat with support. Although you can alleviate the pain, i recommend checking in your posture to prevent future problems such as chronic back pains. Exercise increases blood flow and boosts muscle activity , hence alleviating pain. You ...


4

Usually this would be called an active rest day, and is something that I find very effective. I lift 6 days a week then do cardio whether it be riding my bike, jogging, running, or soccer drills. I find it quite helpful. It gives your muscles time to recover but you are still getting your daily dose of exercise. As you said, it is important to avoid using ...


3

NO! A sprain is when the connective tissue is damaged, or over-stretched, but not broken. It takes time for a sprain to properly heal, and until it does your joint stability is compromised. Stretching, light or otherwise, will only make matters worse and prolong the healing time. The best thing to do for a sprain is to let it heal. Ice it, compress it, ...


3

Days off from lifting, known as "rest days", are designed to let your body heal from the damage you do during training. Oddly enough, the more progress you make in strength training the less frequently you can train at maximum because you get very good at damaging your body. Putting it another way, the cumulative exercise (a.k.a. damage) a trained athlete ...


3

Lasse, The difference between deloading or resting is this: the former allows your body to rest (with lighter loads, thus increasing endurance and strength) while the latter allows your body to rest completely (something you don't want to do often) . Given that strength training is hard, taking rests (especially for a beginner) doesn't increase your ...


3

So, the question is, Is there such a thing as over-training? Short answer: yes. You can push yourself further and further into fatigue that you start getting weaker the more work you put in. Over training will have signs of depression, negative affects on health markers like blood pressure, total body inflammation, increase in body fat, and more. In ...


3

Yes, you can overtrain. The main theory of the training is a overcompensation/supercompensation theory: http://healthcorrelator.blogspot.com/2010/08/theory-of-supercompensation-strength.html Overtraining is a training when you body can't compensate and overcompensate damage made by workout. There is an example of the thee different workouts, where the ...


3

My checklist, roughly in order, of what to look for when I have a bad workout: Food. Am I hungry? Was I hungry yesterday? Did I eat enough protein after my last lifting session? Did I eat enough carbs today? Have I been eating enough fats the past few days? Other exercise. Was my warm-up really long today, or did I muck with the order I do my lifts? Did I ...


2

I started 5x5 in May 2014, and the workouts have lengthened to 1.5--2 hours depending on which workout I'm on (shorter for Deadlift day). For reference, my current lifts: Squat: 240 Bench: 160 OH Press: 95 Deadlift: 285 I switched to 3x5 on squats on 10/1. I will be 62 in December. I've deloaded three times on squats, 4 times on OH press, but not on ...


2

The StrongLifts report, page 48, says the 5x5-to-3x5 switch often occurs around a squat of 200 pounds: My own analysis of hundreds of training logs and surveys of StrongLifts Members shows that most guys usually need to switch from 5x5 to 3x5 once they hit the 200lbs mark on the Squat. Now before you fix on this number – many StrongLifts Members got way ...


2

Unless you only had a couple of weeks worth of muscle mass gain, two weeks is not enough time to lose "all the mass you had" and see bodyfat levels change that dramatically. Most likely all that you lost was some of the fluid in the muscle cells. However, all is not lost. All that you need to do is get on track with a consistent diet plan that supports your ...


2

There are two ways of losing calories without raising recovery needs much that I can think of: Eccentric-less training: One of the best ways to burn calories (or get additional training volume) while minimising recovery needs is eccentric-less training. The eccentric portion of a lift (or any exercise) puts far more strain on your central nervous system and ...


2

I've had this before and although I'm a little cautious to throw the overtraining flag, research suggests there is correlation if not causation: These individuals became acutely overtrained as indicated by significant reductions in running performance from day 1 to day 11. The overtrained state was accompanied by severe fatigue, immune system ...


2

I can only speak from experience as someone else that usually works out a few hours before going to sleep. I often have the same problem, particularly after cardio due to the elevated heartrate, but sometimes after weightlifting too. The best thing you can do for yourself is to establish a night-routine that will help relax your body between a workout and ...


2

If you're talking about Delayed Onset Muscle Soreness (DOMS), there's this question and answer that might help you out. Specifically to answer your question though with DOMS you need to break it into prevention and then management once it shows up. Specifically related to massage though: Does massage really help muscle soreness? This 2005 study says ...


1

Before you do anything, you should ask your doctor if there's anything you should avoid doing or anything you should specifically do. I'm not sure if there's anyone here with the training to speak to this specific circumstance. As a general rule, it's usually not a bad idea to start with walking, stretching, and manipulating extremely light weights. The ...


1

You should try "foam roller", I have used it personally for my shoulder injury (caused by a gym accident, and had to rest it for a whole month before I actually start doing any type of athletic activities) with tremendous results.


1

@Berin has given you a very good answer so I will just add that this question/answer about getting back in shape will give you some additional information. As far as your knee pain, you may find that a pair of Nordic Walking Poles can help to lessen the impact on your knees. They can also increase your calorie burn by about 20% over regular walking. ...


1

Your program looks well designed and well followed, and none of what you've mentioned suggests overtraining in the normal sense. However, working out is literally a form of stress. It's supposed to be a manageable stress. If you're concerned about the physiological stress of working out affecting your condition, or if you're worried about overtraining, I'd ...


1

No. The volume of your workout is not enough for overtraining, and the fact that you took time off confirms your problems are not due to your lifting. See a doctor. Especially due to the fact that you have a preexisting hormonal disorder, your doctor will be the best source of information.


1

I'm going to tackle the issues of creatine timing, general eating, and bedtime eating separately. You should take your creatine sometime around when you work out, either before, after, or both. Bodybuilding.com offers a write-up about a study, and this study found some evidence pointing towards achieving better results when taking creatine after a workout, ...


1

It very much depends on the injury and the extent, but, I normally find there is something I can do. If I can't run, maybe I can cycle or swim. Maybe, I can only do upper body weights, and abs. There are usually alternatives, but you do need to listen to your body, and medical advice. Sometimes, it's nice to be a little imaginative, and try something ...


1

If you are reading, or watching tv your body isn't completely switched off. This is resting, which is beneficial, but in no way can or should it replace sleep


1

It sounds like you were pushed just that little bit too hard, but like others have said, it shouldn't be anything to worry about. Maybe you could get to the gym a few times without the trainer, to help increase your fitness. I'm sure after a few weeks of training this sickness will ease off. For a beginner it's ideal if you can train 3 times a week. Even ...


1

The amount of information about ZMA on Examine.com is pretty minimal. However if you break down a couple of the individual components you will get a better picture: Zinc has minor effects on many things from depression to skin diseases (like rosacia, psoriasis, and acne). In each of these cases it does move in the more positive direction, but it's not a ...



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