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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

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, ...


3

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 ...


3

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 ...


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

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

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 ...


2

I looked at the ingredients in the P90X Recovery Formula and they included a number of known elements: Dextrose & Maltodextrin: a sugar to help provide an insulin spike (40g carbs / serving) Whey Protein Concentrate: protein (10g / serving) Citric Acid: vitamin C L-Carnatine & L-Glutamine: Amino acids associated with fat burning and recovery ...


2

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 ...


2

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 ...


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 ...


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

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 ...


1

Your body can only properly recover while resting so I would recommend sticking to alternative days. That being said, if you have a two week break coming up then you have a great opportunity to change your routine up when you get back and see some quicker results. Our bodies and minds are great at establishing patterns and if you stick to a workout routine ...


1

Rest and recovery is an essential part of any workout routine. Your after exercise recovery routine has a big impact on your fitness gains and sports performance and allows you to train much more effectively. Some ways to go about this are: Stretch: After a tough workout, consider gentle stretching. This is a simple and fast way to help your muscles ...


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 ...



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