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Your spine and shoulders should be fine, the biggest risk is to the knees. In particular, running with any kind of weights (vest, ruck sack, etc.) puts much more stress on your knees. If you have bad running form, it's even more of a problem. Some quick points to think about: Make sure you have the right shoes for your total weight including the ruck ...


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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 ...


3

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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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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First off, excellent choice on taking charge of your physical fitness. 6-9 months can seem daunting, but really if you dial your nutrition in coupled with an effective training program you will see remarkable results. I'll try to chop up your question a bit: But I'd always heard (in my complete ignorance) that you should not do weight exercises every ...


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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 ...


2

There are a lot of answers floating around on here that pertain to you, but foremost I would point out that there is documented and peer reviewed evidence that strength training is effective for fat loss (more so than most cardio), so don't give it up. If you strip things down to basics, if you're adding strength and in a calorie deficit (starting from an ...


2

Two of the programs with a lot of following are Starting Strength (website / book) and Strong Lifts 5x5 (website). Whichever program you follow, the Starting Strength book is worth its weight in gold. Both of these programs are built for novices, which should be defined by strength standards, not personal opinions. They focus on compound barbell exercises. ...


1

The most important element of any program is that it meets you where you are. If you're somewhat athletic and without major mobility problems, Starting Strength and 5/3/1 are two good choices among many. The key element here, in my opinion, is to avoid unnecessary aspects of bodybuilding, to develop consistency, and to work towards mastery of basic ...


1

The physics of this can be boiled down to Newton's 3rd law; For every action, there is an equal and opposite reaction. This is the physical law which dictates that if I push you, you automatically push me back. The reason why you fall and I don't, is that my stance was more balanced (I was leaning into into it because I was ready for it, as the ...


1

Welcome to the Fitness SE! First off, well done on your weight loss so far! It takes a special kind of endurance to lose weight at that rate. Now, when you say that your weight loss has stalled, do you mean it has stalled completely? It is very likely that as you began lifting weights, your body started putting more of the diet into use, because when you ...


1

After workout your body continues burning additional calories from your body for 48 hours, a process called Excess Post-exercise Oxygen Consumption. EPOC occurs because your body needs to repair your muscles after the heavy workout. The more intense your workout is, the EPOC occurs at higher rate. So if you cardio before lifting weight, you won’t have energy ...


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I feel like it is difficult to pit these two (three) against each other. Having practiced yoga for a few years, and recently making the jump into weight training, they are two very different beasts. Yoga certainly helps with Flexibility. It is also a highly meditative or spiritual experience. Another great benefit that can be missed by weight training ...


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I absolutely agree with them! Yoga stretches help in sculpting both the upper and lower body and in getting it into shape. You might think that it involves only poses and stretches, but when doing it, you actually burn lots of fat and calories and you also strengthen your muscles and tissues.


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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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Muscle tremble is a sign of muscular weakness, or "system" weakness since even on isolation machines there are multiple muscles involved to perform anything. If you put your palms together directly in front of your chest, your arms don't shake. If you start pushing them together, you'll probably get some shakes. Your body was designed to work as a total ...



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