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34

Firstly, do not eat a large meal just before sleep. This will trigger your digestion system and will affect your sleep. See this answer: Heavy meal at night effects on sleep and more Also, I'm surprised that you find exercising before bed beneficial. That contradicts everything I've ever heard. But compared to everything else you describe, changing this ...


17

I would say that a stretching routine is something that should be personalized to be the most effective. To help you set up your own routine here are some suggestions. Assessment - First do an assessment to see if you have any areas or muscles with tightness or limitations of movement. (Check neck, back and trunk range in all directions, shoulder ...


10

Weight training has been going on for well over 100 years using basic tools like barbells, dumbbells, and kettlebells (originally cannonballs with handles attached). The reason you don't see much active research on the matter is a combination of the following factors: What works has been handed down from coach to student over the years. Research is only ...


7

Depends. You could still be progressing in your weight lifting routine (still able to add more weights) after 8 weeks depending on where you started. By 12 weeks, I would say that generally many people would be close to if not at the point of plateau after doing the same stuff that whole time. My program changed every month (with 2 work-out routines that ...


7

If you really can't get away from screens, take a look at f.lux, which changes the brightness and colors of your screen according to the time of day where you are. It won't fix the problem of screen-time near bed-time, but I've found that it mitigates it. It can be switched off quickly and easily if you have color-sensitive work to do.


7

Try taking some melatonin before bed. Melatonin tends to be hit-or-miss in my experience, people I know who have tried it have had either great results or none at all. You can pick it up in any drug store, so it's worth a shot. You mentioned being tired during the day, does this happen even when you are getting enough sleep? You could have sleep apnea, a ...


7

I've found success with two approaches: Yoga, whatever flavor or sequence you happen to like. What I did was go to classes several times a week for a month, then practice at home in the morning with intermittent ventures to group classes. Tom Kurz' morning stretch and warm-up series, recommended for combat sports and general health. You take a few minutes ...


6

I truly believe dietitians are underrated. I would suggest seeing one, even if it might cost money. Some supermarkets even have an in-house dietitian who could help you determine how to alter your meal plans, and then give a quick "tour" of the store so that you know where to buy those items. I do not think there is any one good time to go the gym. If that ...


6

Sounds like you have two goals. Fall asleep faster Fall asleep earlier First, I'd suggest you learn about your own sleep patterns. Lifehacker had a nice article on technology that can be helpful. By keeping closer track of the experiments you've done that are mentioned above you might notice things like, you need two days of consistency to make staying ...


6

There really isn't a convenient time to workout no matter who you are. It's a lot of work, you get sweaty, you need to change your clothes, and it usually involves going somewhere other than your home or work. I try to do strength training three days a week, usually around ~3pm. The gym is empty, I can actually get in and out much faster than the busier ...


5

Relevance of front and overhead squats as warm-up for back squats Warm-up sets are meant to prepare the entire body for the heavy challenge of the work sets. They're not used to practice other lifts, or to be challenging in themselves. Warm-ups are there to increase flexibility and blood flow, and to practice impeccable form in preparation for the challenge ...


5

Most "guys in the gym" have absolutely no idea what they are doing. There are certain exercises that you can really do pretty much every day for the rest of your life with good results. If you were using a lot of weight, you might want to do them every other day. That's the premise behind most strength training plans: they pick the most valuable barbell ...


4

Let's start off with some basic principles regarding strength training: The size you gain is a function of how you train and what you eat The strength you gain is a function of how you train Imbalanced training leads to imbalanced strength, which in turn leads to injury Rest is as important as training. Your title suggests you want to train for strength, ...


4

I recommend Starting Strength. It is three days a week, but the rest time is just as important as the lifting days. I am not sure what you mean by "contrived" but it seems to me that unless you are hunting zebras and climbing trees, any workout routine created by humans in the modern world is contrived. The developer of this program has extensive experience ...


4

If you're doing 4x8, I think doing 4x10 would be a better increase in volume than 5x8. Being able to do another set isn't going to stimulate growth. Lifting the same weight for more reps will be harder and stimulate at least some improvement in strength-endurance. Better than both of those options would be to increase the weight and decrease the volume. Add ...


4

I try do 5-6 straight forward yoga "sun salutations" every morning. The purpose is to get myself started, not to be - as you said - the main source of exercise. For me, this takes about 5-7 minutes. Last year (2011), of my 366 yoga trainings, this routine was counted for more than half (196 ones)


4

What you’re describing is Exercise Adaptation, or, “training plateau”. It’s a common response to exercise stress. From the National Academy of Sports… The principle of adaptation refers to the process of the body getting accustomed to a particular exercise or training program through repeated exposure. As the body adapts to the stress of the new ...


3

Your muscles increase in size during their recovery, not during the exercise itself. Therefore, you should not be working muscle groups on consecutive days. I generally find 2-3 times a week is ideal, on non-consecutive days.


3

I agree with @Dave Liepman and @Fredob that yoga is a great way to keep flexible and balanced. Yoga is ideal for growing older gracefully with flexibility and balance. Given that you meditate, yoga should be a nice fit for you. My favorite morning routine however, is Joseph Weisberg's 3 minute stretching routine that targets the whole body with six 30 ...


3

The best time to take protein shakes is within half an hour after exercise. I actually take it right after my last set even before I take my shower. Also taking a shake during the day is recommended because your body needs a lot of protein when working out. Edit: Link with a study about when it's best to eat protein (immediately after your work out): ...


3

It's all about diet and exercise. To start with, start keeping a journal of what and when you eat (and how much). Simple short term steps would be: go to a local nutrition store (GNC for example) and get some Whey protein to have on a daily basis vitamins to gain 'mass' you need to lift weights - get some dumbbells for your house - I would recommend ...


3

As a former competitive bodybuilder, I can tell you that there is no one recipe for gaining mass. My "pros" and "cons" for a routine would not be the same for you. That's because everyone is an individual. It's all about forcing your muscles to overcome their desire to adapt to workload. One sure way to help that is to change up your training routine as ...


2

You've made a good decision to lose weight and improve health. The key to success will not be killing yourself for some crash diet and crazy workout plan, but to make lifestyle adjustments that you can incorporate painlessly for the long term. At your request I won't go into nutritional advice here, but do be aware that nutrition is a huge, key component ...


2

It is great that you are starting with your abs, most people don't realize but working out your abs also works out your core which you must do if you want to progress on to heavier weights. However, doing an isolation exercise for your biceps is rather pointless unless all that you are going for is vanity. I would highly recommend starting with some ...


2

I used to work with a university hockey team so although it`s not the same sport, the principles are similar. Here`s what a typical week would look like. Monday: gym workout (intense) and hockey practice Tuesday: hockey practice Wednesday: gym workout (intense) and hockey practice Thursday: gym workout (more sport specific than lifting weight) and hockey ...


2

You've offered very little clarification apart from a desire for better "health". I would strongly rethink your aversion to using any equipment, as there are certain movements that will be hard to replicate with your body weight alone. But, lets assume you buy nothing. The laziest possible option for good health is the turkish getup Grab the nearest heavy ...


2

A lot of people are stuck in the idea that working out is the main course of action when dropping body fat. While exercise is great, dropping from 330 to 320lbs requires you to re-evaluate your diet as a whole and will be the key to your success. The workout routine part is a supplement to that change. I've seen tons of people who workout on a daily basis ...


2

If you've undergone strength building programs such as Strong Lift's 5X5, then, the only way you'll derive much benefits from a 45-lb plate is through high intensity and high repetitions/sets. While compound exercises are highly recommended, a lot of high repetitions/sets exercises are isolation movements (which allows some parts of the body to rest while ...



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