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4

Getting back from a layoff is easier than starting out as a complete beginner. One of the reasons for that is that you've learned the motor patterns before and had achieved the neurological adaptations that must precede muscle hypertrophy. Strength increase will actually occur before muscle growth starts, and the other way around, a decrease in strength will ...


3

If you want to increase your speed of movement and kicks, then HIIT type training is going to be your friend. Your muscles have basically two different types of fibers, Type I, and Type II. Type I are traditionally known as the "slow twitch" muscle fibers, and they are much more efficient at using oxygen (aerobic) metabolism to produce energy. These are ...


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I am not a TKD practitioner, but I train in several other martial arts. Here are some things to consider when developing a workout program for martial artists: Since you are female, you don't need to worry about this, but I'm dropping a note for any men who may find the question later: Carefully manage bulking. Women won't bulk the way men do, but men ...


2

There are two big mistakes that most amateur runners make. They go too hard on their easy days, and not hard enough on their hard days. This usually means they don't get as much out of their speedwork as they could, and they don't go easy enough to really get a good recovery. For the average runner targeting a 5k, they can usually get by with 30ish miles a ...


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Take pictures. I assume you're still a beginner, hence trying to gain muscle and lose fat at the same time. This is only achievable by beginners because the body is not used to the exercising/weightlifting yet. Take pictures once a week/month to keep track of progress. The reason you don't see progress in the mirror is because you look at your daily ...


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I'm not qualified to give a full answer, this originally started out as a comment, but got too long. One thing I would add to HedgeMage's answer is, that risk assessment and fixing possible issues of eg. symmetry and core bracing would be a good idea before starting with a weight program aimed at explosiveness. Do not assume that you are ready for explosive ...


1

When it comes to choosing a plan after such a long break, a good approach will be treating yourself as of a beginner. That means starting with a full body workout about 3 times a week. The reason for doing that is to let your body accommodate to the "new" stress it's going through. Don't avoid compound & heavy exercises such as deadlift and squat, but ...


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I'm not a doctor but I'm theorizing a little here. Your hands don't need much blood when you're running - thus you're body is taking blood from them and sending them where it's needed (i.e. your breathing muscles and your legs). That could explain the cold hands. I'd probably just wear some gloves for a while until your body adapts. The sugar-craving and ...


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You'll need to do both to some extent, and as always it depends on context. Notes on the articles linked Firstly the Arnold article also mentions he recommends doing higher reps at a lighter weight (8-12 reps) for some exercises so the "going heavy" recommendation isn't absolute. Secondly the VERDICT in the Flex article is an example of misconstrued ...


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You want to increace the size of your muscles, this process is called muscle hypertrophy and it involves an increase in size of skeletal muscle through a growth in size of its component cells. Two factors contribute to hypertrophy: sarcoplasmic hypertrophy, which focuses more on increased muscle glycogen storage; and myofibrillar hypertrophy, which ...


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Usually, this splits into two primary situations: either you're having an issue getting to the gym consistently or you're having trouble actually working out once you get there. Getting to the gym This is the more common situation in my experience, and is a major part of the business plan for most gyms. It's hard to wake up early in the morning to exercise ...



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