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Protein shakes are a food supplement, not a weight loss or muscle growth magic potion. They are only useful if you are not meeting your protein requirements through other methods. Protein shakes do not contain vitamins, minerals or fibre, which is contained in other whole food sources of protein and all of which are vital for good health. What they do ...


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Exaggerating imbalances is generally not something I want to do. If I can do more pistol squats with my left leg than my right, I'll do some extra pistol squats and lunges with my right leg to catch it back up to speed. The same goes for arm work like overhead presses. In practical terms, I accomplish this with extra sets on the weak side, rather than trying ...


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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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A great way to think about program balance is to balance out push and pull movements. It's fairly contrived, but it works. Push: moving the weight away from your center of gravity. Examples: bench press, overhead press, squats. Pull: moving the weight toward your center of gravity. Examples: rows, pull-ups, deadlifts. For every push exercise, you ...


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The preferred way to load pull-ups is with a dip belt hung around the hips. This allows for variable loading from very little weight to multiple 45 pound plates, but more relevant to this question, it centers the weight on your hips instead of the shoulders. This means it doesn't change the angle you're pulling at, it simply makes you heavier. It should ...


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The choice of whether to use protein shakes, how much, and how often is primarily a nutrition question. Strength training does increase your need for protein, however there are several recommendations that are simply overkill. I recommend reading a good primer on protein requirements called "The Three Laws of Protein"--which is designed for people who ...


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Generally, you should identify which exercise is more in line with your goals, and do that one first. For instance, as rowers, my team will row first, and lift after. This allows us to perform the row at 100%, while the lift, performed while tired, lacks some intensity and focus. In your case, it would seem like lifting is more in line with your goals, as ...


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Firstly, the pain you feel is 'delayed onset muscle soreness' (DOMS). From WebMD: "Delayed onset muscle soreness (DOMS) is a common result of physical activity that stresses the muscle tissue beyond what it is accustomed to." "Regardless of whether you're sore, there are still improvements occurring in your muscles during exercise." It is a ...


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I believe that juggling is not only good for cardiovascular fitness, endurance, and muscle toning (particularly forearms, biceps, and shoulders), but also reflexes, motor skills, balance, and reaction time. It also increases brain size, creative problem solving, left-right brain coordination, concentration and focus, learning abilities, peripheral vision, ...


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The weight itself won't impact the pullup much no matter where you locate it, as even in a backpack or buckled around the hips it's still going to be close enough to the center of the body that it won't pull "away" from the line of motion (Unless you excessively sway or arch). If you had some sort of contraption where the weight was suspended out away from ...


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I am assuming by weight gain, you mean increase lean muscle mass? You asked for other items on your list. I noticed you don't have legumes (aka beans) on your list. I eat lots of beans, particularly garbanzo beans. It is not the most calorie dense food for weight gain (hence why I eat them in large quantities), but beans are super healthy and a great ...


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High five for working out at home! You can achieve the superb fitness level with home exercise if you know what you are doing. Anyhow I remember doing pull-ups with a backpack once too. However the backpack would disbalance me since it was not tightly wrapped around my body. That's why it's much better to weighted pull yourself with a belt. The belt will ...


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It very much depends on the injury and the extent, but, I normally find there is something I can do. If I can't run, maybe I can cycle or swim. Maybe, I can only do upper body weights, and abs. There are usually alternatives, but you do need to listen to your body, and medical advice. Sometimes, it's nice to be a little imaginative, and try something ...


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Flip it(the backpack) to the front, dude...hang it from your legs, be creative. Placement is going to bring in helper muscles, but if you want an emphasis on your core, just swing it around the front, it's a pulling motion, the weight will be focused on your center, and shouldn't get in the way of the exercise at all (shoulders maybe)... BTW 5 pull-ups in a ...



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