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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 ...

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 ...

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 ...

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 ...

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.

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 ...

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 ...

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 ...

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 ...

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 ...

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, ...

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 ...

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 ...

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)

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): ...

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 ...

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 ...

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 ...

The complete recovery for the muscles after a game is 48 Hrs. I would suggest that a player can commence full training after a days break. i.e. Player should start full training on Tuesday, if he had a match on Sunday. However Monday can't be sedentary, the player at least needs to go for a light workout, that would facilitate the muscle recovery. I would ...

If you want to build strength, do body weight training. I've been doing weight lifting for almost 3 years, and when i shifted to body weight training i can tell you this is what really makes you have more endurance, flexibility, stronger muscle fiber, and even good shape! weight lifting alone of course build strength, but its more designed and focused at ...

If by "routine" you mean exercises, some exercises will almost always be applicable to your routine. Small modifications (as suggested by Rhea) can help ensure you target all muscles and maximize your Range Of Motion (ROM). Overall, however, power exercises like the bench press, squat, and deadlift can remain a vital piece of any routine. If by "routine" ...

The answer to your question is yes. Yes, you can do a 2/3/4/5 day split each week. And, yes, you can do a full body workout 2-3 times a week. In fact, I would suggest doing both - just not at the same time. Most people who go to a gym will do a split routine. Usually a 3 day split involves: Day 1 - Legs: hams, quads, calves, glutes Day 2 - Push: triceps, ...