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6

I'm going to grade my recommendations by how deep your caloric cut is, because that affects what you can safely do. In general you will find that the larger the muscle group involved, the more calories expended in doing the exercise. I am assuming the OP is in generally good health and only has to worry about a few extra pounds. Also, my body fat ...


6

There are many kinds of weight training. A well-designed program designed to develop strength, power, conditioning, and athleticism for sport will not make you less flexible. The movements themselves in such a program will make you more flexible and even force you to improve mobility in order to complete the program. Hallmarks of such an approach are full ...


5

All exercises have an element of both cardio and strength. What differentiates them is how much resistance is used (or can be used) and how much of it you do. A one-rep-maximum bench press is extremely 'strengthy' even though you'll probably break a sweat in the few seconds it takes to execute. Walking, despite being one of the easiest forms of exercise, is ...


5

I heard that weight training will lower a person's flexibility over time This is one of the many weight training myths that seem to pop up every now and then. Myth #7: Weight Lifting Decreases Flexibility. One of the realizations people who get into weight lifting have is how inflexible they are. Years of sedentary lifestyle may have tighten ...


5

It all comes down to calories really (clean or not). If you eat more than you spend, you will gain. If you eat less than you spend, you will loose mass. You can eat all the healthy or "clean" food you want but if you eat too much of it, the surplus of calories is there and you will gain mass (fat if you don't do weight training). So, if you are in surplus ...


4

What you’ve described is not an average training routine in my opinion. You’ve got a pretty heavy workload if you consider holding a job as well. You make no mention of the amount of weight, sets, or reps that you perform, so, I’ll assume from your description of not trying to build muscle, that those numbers are sufficiently low. Effectively, you’re ...


4

As someone who's been a competitive swimmer for many years, my input is this: You state that you're doing 3x martial arts and 1x gym workouts per week, which can be plenty or not enough depending on your physical fitness level. It's up to you how much swimming you want to incorporate into your busy schedule, but one way to approach your situation (to avoid ...


4

It should be noted that it's very hard to make good studies showing wether exercise helps or not. All you can do is to ask old people about their history of exercise and correlate it with their health (or ask their relatives if they are dead.), but this correlation will contain unwanted components. For example; people who exercise often eat different food ...


4

"Fitness" is a fairly broad term, but I'd provide a boiled down definition that it means your body's ability to handle physical exertion. Exertion comes in all shapes and sizes (moving a piano, walking across a city, etc), so being "fit" enough to do those things depends on the type of training and conditioning you're doing. Most people want to train in ...


4

I know that bodybuilding makes you heavier, stronger and more attractive, but is it really beneficial for one's health in the long run? Bodybuilding is not strength training. Bodybuilding is a very specific practice to improve one's looks. Strength training, by contrast, is training to improve the capabilities of one's body. Strength training is the ...


4

I am 27 and I have been underweight for many years. Well this is your actual issue, and what your question should be based on. Will these products help you achieve your goal of adding weight? Realistically, no. Supplements are meant to do just that, supplement what the body is missing. Of that list, the only product I would recommend is whey protein ...


4

First, do the exercises in their full length, i.e. no 10 inch squats, no half-assed bench presses where you don't even touch your chest, no lat pulldowns where you yank the weight with your whole body to only reaching your chin. Second, flexibility training, this does not mean that you should spend a few minutes doing some improvised stretching movements, ...


4

A huge reality you need to embrace is that if you do not make sizable time and adjustments for your health now, you will make time and adjustments for long term and generally incurable health problems in the future. You might be "busy" now with life commitments, but being on a kidney dialysis machine will make you even "busier". This isn't about having a ...


4

There is generally no consensus about anything. We all have different bodies. We all react differently to different stimuli. That said, 60 reps of anything is a stamina exercise, and not a strength exercise. And your friends who did hundreds, weren't developing strength. They were developing further the ability to do hundreds of reps. The best advice we ...


3

The advice contained on a number of health sites (eg NHS UK or Harvard Medical School) positively recommend progressive "resistance" training twice every week (in addition to cardio-vascular training) - because of the health benefits it brings. Not only are you conditioning your muscles, but also combating loss of bone density as well as strengthening and ...


3

Either one will suit. You won't be able to sustain the maximum wattage for more than a few minutes, and if you can, your wattage meter is lying to you. This is a link to an SRM (crank based power meter) power analysis from Mont Ventoux, one of the final stages of the Tour de France. The first part of the graph shows the "leadout" (Usually refers to the ...


3

Fitness at sea is absolutely possible. Due to limited space and likely limited equipment on board, his most reliable equipment and regimen will be body weight strength. There are a few incredible resources out there that program a sustainable development to current fitness to frankly, pretty elite. I recommend Mark Lauren's You Are Your Own Gym. Bands ...


3

Speaking as both a long time (30 yr) martial artist and a former (17 yrs) competitive swimmer, there are a few considerations when using swimming as your sole cardio support. Swimming: I would first progress until you have a solid endurance type base for swimming. Since you do martial arts 3x and gym 1x per week, you initially don't want to be adding in a ...


3

Looking at your stomach isn't very reliable, since it can be affected by water and food. To determine wether ones fat percentage is decreasing, it's better to look at ones muscle separation. When one loses fat, muscle separation increases and appears in new places, same goes for vascularity. Vein on your bicep getting more distinct? Then you're losing fat. ...


3

I boxed for four years and came out of one of the best gyms in the midwest. It was no frills and no excuses type of place in one of the worst areas of the US. But they were popping out guys for the Olympic team like candy. We also had a trainer that is recognized internationally. I will let his methods answer your question since you are more or less ...


3

if there are any side effect Glutamine can cause your stools to loosen a bit. The other stuff may have additional ingredients, and whey protein is a fairly typical food source found in a lot of products you probably already consume. the dosage of these supplements You'll want to read the labels. whether I should take them daily or ...


3

As Eric indicated in his response, supplements aren't really necessary if you have a well-balanced diet. In fact, unless you’re planning to participate at a high athletic level, or, you plan on training very intensely, and, you don’t have ready access to nutritious food, you probably don’t need them. The supplement industry is a multi-billion dollar ...


3

This is actually not true. Flexibility is lowered by not reaching end ranges of motion. Weight training, if performed to end ranges of motion, increases flexibility. It's essentially many repetitions of dynamic stretches. Being weighted actually forces an increase to end range of motion. On the other hand, if you weight train without reaching full ...


3

Whatever you decide to do should be dependent upon your training goals (eg. Training for a competition or race, etc.). Missing a training day is not the end of the world as long as it does not become a habit. Life happens, and, sometimes it impacts your training. Often, this results in “training guilt” especially if you’re a person that regularly trains. ...


2

I have a few suggestions for your workout plan based on the information you have provided: Muscles: Your back needs much more than deadlifts, chins, and shrugs. You should concentrate on pull ups instead of chin ups (probably wide grip, get the teres major involved, which you don't hit with anything else). Maybe a dumbbell pullover. I would definitely add ...


2

I find it hard to define a regimented schedule that you can follow for that span of time. The main advice you can follow for any distance is that you have to listen to your body as you go. Good nutrition and hydration must also be maintained. And at each level you also want to keep your training interesting so that you stick with it. 5k 12 weeks gives you ...


2

The best advice I can give you for strength, joint integrity and injury prevention is very simple. #1 Train in different rep ranges. One day work in the 1-6 range, next day 6-10 and the next 10-15. Get strong in every rep range. This will ensure that your joints don't get beat up and it will improve your ability to recover from session to session. #2. Take ...


2

This 2010 study might shed a bit of light on your question. It's looking at damage (and then the re-strengthening) of tendons. Microtrauma can occur when the patellar tendon is subjected to extreme forces such as rapid acceleration -deceleration, jumping, and landing. The posterior proximal patellar tendon is subjected to greater tensile tendinous ...


2

Answering the question directly: Generally speaking effective weight training increases your metabolic rate and yoga will decrease it. Yoga is primarily an aerobic activity and can be strenuous or easy, and it can be for short or long intervals. Weight training can target multiple large muscles several times a week, or it can be a hodge-podge of random ...


2

Most commercial gyms require you to wear shoes of some sort while on the exercise floor. A big part of it is health regulations, as well as insurance related. Don't be surprised if one of the people who works at the gym asks you to put shoes on. If you own the equipment, you can do what you want. However, do check the rules of your gym. Also consider ...



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