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The specificity of your goal makes it easy to offer a workout plan here. You want a more powerful deadlift, so deadlifting is going to be your path to this goal. There are plenty of 5-15 week programs out there, pick one that seems right for you, work it through completion, then begin another program. Deadlifting every other day for the long term will be the ...


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For future viewers- BodyPump: 60 minute program aimed at high repetitions on common weighted exercises BodyAttack: 45-55 minute class focused on cardio exercises and done without weights Your feeling after the BodyPump session is congruent with the types of exercises; you'd have to drop the weight a significant amount to see the workout shift towards ...


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Yes, its theoretically possible. Are you going to be able to do it? No. It looks like you're deciding to, at the same time, start cutting calories, add in cardio, and begin weightlifting. Even with a will of steel, you aren't going to have the energy to add in these new activities once you're on a deficit. Instead, start by maintaining your current diet, ...


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Importance of Equal Hip Strength Bilaterally This Clinical Review found weaknesses in hip abductors, external rotators and hip flexors on the involved side as compared to the uninvolved side in runners with patellofemoral pain syndrome (PFPS) and iliotibial band syndrome (ITBS). So an important factor is the strength of one hip relative to the other, ...


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As for the number of sets and reps, that depends on what your goal is, and what part of periodization you are in. If you are aiming at increasing strength and speed in running i suggest you do 1-4 reps at above 85% for all exercises. I am a sprinter and this is what I do. It will increase your speed potential, so that you exert less force when you run at X ...


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Allowing the lifts to impact each other does not necessarily mean decreased productivity. You mentioned that you have stalled in your lifts; reducing the number of times you perform a certain lift to 1 will make it difficult to get out of this stall. With a caloric surplus like you mentioned, you have the ability to recover enough to perform each lift 2+ ...


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When fat is burned, it just goes away. What could be hanging out is excessive skin that is left if you lose fat very fast and/or have skin elasticity issues, but it's not your case. The effect of "hanging out" on 2nd picture could be explained by different level of tension in you ABS, the position that you would feel as "relaxed" is nonetheless different ...


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For men, the stomach is often the last place that fat is lost. It changes from person to person, but you'll lose fat in a particular order, pretty much the opposite of the order in which you put it on. Most men put on belly fat first and lose it last. If you've lost fat, look at other places first: your arms, back, thighs, chest, face, etc.


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You have the right idea for the first couple weeks, especially if you have never done much running previously. It will take a little while for running to feel smooth and natural in a manner which allows for longer time and distance runs. Depending on your fitness level, it may make sense to break these early runs into parts, e.g. do 3x5 minutes, as a way of ...


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Sounds like an imbalance of core to back strength, aka gods weight belt. Basically when doing any kind of multi joint or compound exercise, you need to think about engaging the core because it is the anterior wall to the lower back. What happens during a squat, when someone does not engage the core is that the back and quads over-compensates for the ...


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Drop the weight on your squats and learn how to breath properly. Before each rep take a sharp breath of air pushing your stomach out, not in and hold it, contract and tighten your abdominals. Hold this throughout the whole rep. Only breath out once the rep is finished. This should help brace your spine and stop your torso from collapsing under heavy loads. I ...


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It looks like all your attention is on your upper body and lower body exercises, try developing the core muscles as well, developing your core will increase balance/stability and will reduce the chances of injury. Try Planks(All variations), crunches and back extensions. Running/jogging also builds up your core. If the chronic pain is too much or is ...



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