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1

I agree with just about everything Eric said, especially Starting Strength and Stronglifts 5x5. Another I would consider is the Wendler's 5/3/1 program. Which ever you decide, stick with it for at least 6 months. A year would be better. You will see great results. I slightly disagree with the cardio. My personal opinion is to do what is commonly referred to ...


2

Is it better to focus on one group of muscles each day of weightlifting? You will be very well served by doing Starting Strength of Stronglifts 5x5. Ignore everything you've ever been told, and follow either of those two programs for 6-9 months like a religion. Do you think I should do more cardio than 30mins, if I can hold it?(Time is currently ...


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 ...


1

I may be wrong but my gf was also struggling with her weight after working abroad for 2 years, I recommended she employ some weight training more specifically compound movements (squat variations and dead-lifts), along with her normal cardio. It worked wonders for her, but what's good for the gander isn't always good for the goose but I do recommended you ...


3

I'll be honest, 6 months is a long time to see no change at all. Are you tracking changes other than what the scale tells you? For example, just using a tape measure will help you figure out if your gut is really getting smaller or not. Once a week I take several measurements to determine if I like the way things are progressing: Neck Shoulders Chest ...


0

Don't worry if you don't feel sore, most people don't feel sore after every session, especially not if they are accustomed to exercising. Both soreness and muscle rebuilding is connected to microtears in your muscles though. What you might want to try is to increase the focus on the eccentric phase (lengthening) when working out, so if you're bench pressing, ...


0

as for weight loss diet = it does not matter WHAT or WHEN you eat but only how much so yes... whey is fine for weight loss provided you dont consume too much just like candy is okay for weight loss as long as you dont eat too much of it (think about it - if you are on an island stranded where you can only eat 1 cookie a day dont you think you would lose ...


0

1 - how do you know if it is loose skin or loose fat (simply more fat you have to lose?) see http://www.nowloss.com/how-to-get-rid-of-loose-skin.htm 2 - low carb is a good strategy but all you are really doing is flushing out excess weight and eating less calories due to limited food options + a higher protein intake BUT... if you can sustain this for a ...


2

Calorie counting is an odd beast, in that it can be very hard to get an exact amount of calories eaten. Your best bet is to track your calories (Even down to weighing food at the beginning), activity and weight on a daily basis. For the weight, weigh yourselves at the same time and same situation each day (For example, I weigh myself in the morning after I ...


0

Its hard to say as based on the classical low-fat/high-carb diet guidelines that have been popular for many years, being low carb 'in contrast' should be easily achievable. Basicaly its safe to say that unless you are doing high intensity workouts, your body can work quite nicely on zero carbs. If you are working out and you feel before the end of your ...


1

My low carbs diet is based on two rules: Less than 20gr per day of carbs / sugar. One day off to eat fruit and dinner pizza / thai / burger, etc. I am 31 y.o. and a Software Engineer and doing sport for 3 days a week I loose aprox 1kg, per week.


2

Your protein needs, and basically everything you eat, should fit into your dietary goals. Those goals generally revolve around your total daily calories and your macro nutrient percentages (aka: macros). Start with one of the many calculators available on the Internet. For a couple of weeks, religiously track everything you eat, using one of the typical ...


1

cant yet comment but if you train for strength purposes you shouldn't train until failure, this zaps your CNS and that will take about 5x times longer than your musculature to bounce back. basically 1-3 is for strength and produces more muscle activation 4-7 is combined strength and muscle building 8-12 is for building muscle (I believe making more muscle ...


0

Ok let's do some math. One pound of fat is about 3500 kcal, and is about 45 cl or 15 fluid ounces in volume. You don't mention your weight or your diet, but let's say you've lost 1000 kcal/day, which is a very high rate of calorie loss, in two weeks, that's 4 pounds, or 60 fl. oz./180 cl. This might sound like a lot, but considering the fact that your burn ...


0

First of all I'd like to clarify a few things: You are not defined, not because you don't work out, but because you have a lot of fat in the sense of body building standards. It means that basically you're above 10-12% body fat. In regards to your gut fat/skin, it might be both. But as I said, you won't have 0 tummy unless you reach a % fat WAY below ...


1

Bodybuilders tend to interleave periods of 'ripping' with periods of 'bulking'. If you want to gain muscle fast, you will need to eat big time and will have to accept also 'gaining' a bit of fat and you will need to do mostly anaerobic exercises and skip cardio. If you want to loose fat quickly, you will have to undereat a bit and work out with lower weights ...


3

Muscle does not build faster than fat burns. It sounds like your main issue is not that you are not burning fat or gaining muscle, but instead you're not actually measuring those things. Your body is not entirely muscle OR fat. In turn, when you weigh yourself you are not only measuring those two factors. You're measuring fat mass and lean body mass ...


1

There's no reason you can't start out with dumbbells (or kettlebells) for the Stronglifts 5x5 program, at least to start somewhere with the equipment you have available to you. Mehdi suggests it for women, but the modifications could work if you have big enough dumbbells: http://stronglifts.com/5x5/#Does_StrongLifts_52155_work_for_women. I started this way, ...


0

Can you describe what you're dissatisfied with more specifically? That diet seems close to anorectic, especially with a 5k jog every day and the fact that your body is still developing at a very rapid pace, or should be. Most people will never have perfect bodies, there will always be things we're dissatisfied about, not matter how much fat you get rid of ...


0

You're hitting all the right targets - some strength training, some cardio, watching your diet, and the results are obvious. Instead of micro-optimizing by worrying about heart rate zones, just do whatever you can be most consistent at and keep doing it. Fitness is a long game.


0

There is a very small (but non-zero) benefit from fasted cardio. Perhaps a more important question is what regimen is going to make you feel the best during your workout: if you have food in your stomach, are you nauseated? Does it depend on quantity and/or type? if you don't have food prior to training, do you have sufficient energy to get through the ...



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