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44

Your goals and your current level of progress determine the number of sets and reps. Possible Goals Training for strength, power, endurance and hypertrophy all require a different number of sets and reps: Strength (how much your muscle can move) is best developed with 5 or less reps. Strength is expressed in how much you can lift one time, so the closer ...


24

You will find a lot of advice on the Internet about this one, most of it is not demonstrated. This is what the British Journal of Sports Medicine says about it: Recent research suggests that the timing of the intake of protein related to exercise may be more important than the total amount of protein consumed in a day. In the case of resistance ...


22

According to Physiology of Sports and Exercise: Every endurance exercise session should conclude with a cool-down period. Cool-down is best accomplished by slowly reducing the intensity of the endurance activity during the last several minutes of your workout. After running, for example, a slow, restful walk for several minutes helps prevent blood from ...


22

There's no magic pill or easy answer....YOU need to motivate yourself. Here's some potential ways: find a work out partner join a gym with exercise classes (get out of the house) imagine what you will look like once you lose the weight - take a before/after picture set small/weekly goals for yourself and if you succeed, reward yourself (hopefully non-food ...


19

So the big hubbub surrounding bodybuilding and one hour is the hormone cortisol. This is going to be a bit long-winded, but bear with me. What's cortisol and why is it important? Well, first we need to know a little bit about how muscle tissues work in an anaerobic state. (An anaerobic state is where you're working so hard your body can't supply oxygen ...


17

I've had lots of success of RunKeeper Pro It comes with some preset training programs and you can customize them yourself. Granted, the programs themselves are only for single running sessions as opposed to a long term plan. There are also training programs (Fitness Classes) available through the site, though you have to buy them. However, you can set them ...


15

You're right that a pound of fat and a pound of muscle both weigh a pound, but a pound of muscle takes up less space than a pound of fat. So, if you have the same volume of muscle and fat, the muscle will weigh more. If you're working out a lot, you may be toning up and getting smaller but still gaining weight - this is because you're converting fat to ...


14

Yes, it is definitely okay to drink water during a workout! The main concern is to stay hydrated since an athlete that is dehydrated performs poorly. The 7 Hydration and Exercise Rules That Every Athlete Needs To Know recommends that you should drink about 600 - 1,200 ml (2.5 - 5 cups) of liquid per hour, which is just below your 1.5 liters that you like to ...


14

While the penis itself isn't a muscle that can be trained, but simply speaking just a sponge for blood, there are three muscles that are responsible for supporting ejaculation and maintaining an erection via compression of blood vessels. Musculus retractor penis It doesn't seem like this muscle is important in humans, the english wikipedia article doesn't ...


13

It is quite well known, that average adult human being needs about 8 hours of sleep a day. In terms of feeling well rested, It does not matter how long you sleep, rather what quality is the sleep You are getting. The same goes for muscle building. Sleeping 7-8 hours every day would be the optimum. More than that, and you risk oversleeping, which, in my ...


13

Toning exercises are done to teach the body to more efficiently conserve it's resources (such as oxygen) and to build endurance. Doing that many reps with that light of weights is likely not achieving much of an effect at all. Your muscles are developed by use, and that easy of an exercise relates closer to cardio than to a true workout. Simply put, ...


12

I haven't seen any scientific proof as to whether you should or shouldn't work out straight out of bed. While you might be a little stiff at first, simply strolling for five minutes should be more than enough to get everything going. Sitting indoors for one hour won't nearly stress your body as much as just walking a little bit. So as long as you start the ...


12

There's some contradiction as to what's the most important part: timing, quantity etc. I have found pretty good studies that indicate that the post-workout shake doesn't really make a difference and then there are studies like the one Duopixel quotes that suggest the opposite. There are also many variables even regarding the post-workout shake: with/without ...


12

Strength training and cardio provide a potent mixture to burn fat. The problem with strength training alone is that it burns fewer calories than you would during cardio. For example, an hour of intense strength training will burn between 270 calories and 450 calories while you exercise (depending on how heavy the weight is). Running at 6 mph for an hour ...


12

Peer reviewed literature on testosterone appears to have inconsistent conclusions, however, the well designed studies all agree that abstinence raises T. Some studies say that masturbation raises T, and some that abstinence does so. But the well-designed studies all conclude that abstinence raises the baseline amount of T in your body. Well designed studies ...


11

I would suggest Endomondo which is available for all mobile platforms and synchronizes the results to a web application. There's a strong focus on social networking and other users or friends can leave comments on your workout. You can also create challenges that other have to beat or let others track your progress live. The Endomondo Sports Tracker ...


11

There's a Wikipedia article about Exercise-induced nausea where they suggest two possible causes: endorphins and too much water. There has also been a study that showed that exercising shortly after eating is likely to cause this. Which is supported by this article about "Nausea during a strength training workout" that suggests three common factors that ...


11

The importance of rest cannot be overstated. Your case is the perfect example of why rest is needed. In the beginning of the book, I believe the author stated that, even though the book is called "Starting Strength", he expected the reader to be in good physical condition. Even if you are in good condition, perhaps your body is not use to the types of ...


9

I've spoken to 2 sports nutritionists on this very subject over the past year, and both told me that protein is ineffective in post-recovery workouts, that the muscles can't absorb protein after working out. They said to eat a high-protein breakfast instead. They also said that carbs are all that count for recovery, and that you should eat carbs ...


9

I suggest you read the wiki article: In large amounts, and especially over extended periods of time, caffeine can lead to a condition known as caffeinism. Caffeinism usually combines caffeine dependency with a wide range of unpleasant physical and mental conditions including nervousness, irritability, anxiety, tremulousness, muscle ...


9

I have to disagree with Christopher Bibbs assertion that you are limited to the same weight by performing bodyweight only exercises. It is not how much weight in total that you have at your disposal but rather how much force you are able exert on particularly groups of muscles that will determine how close to maximal a loading you can apply to them. There ...


9

What is minimal? We can minimize equipment, we can minimize time, but to determine the minimal exercises we need to know more about who is asking the question. Someone who is morbidly obese with emphysema would have a minimum workout of "walk to the end of the driveway every day". An Olympic athlete might have ten workouts a week just to keep from ...


9

While there is no specific exercise that will do this general good aerobic conditioning will help. So, keep going to the gym and stay healthy and you should have long, happy sex for years to come. From WebMD: The study showed that men over age 50 who kept physically active had a 30% lower risk of impotence than men who were inactive. As men age, the ...


9

Divide your dose. Have some before and some after your workout. Unlike fat and carbohydrates your body can't store protein. If it doesn't get absorbed it gets passed through your digestive tract, your liver, your kidneys, etc. This not only wastes protein/ supplements and money it also taxes your machine by forcing it to process something that it can't ...


8

Finding free software that is good at tracking your runs may be difficult to find. One suggestion that I have, but have not used yet is the Nike+ system: Nike+ helps you track your distance, pace, time and calories burn while you run. After your workout you can send you run stats to Nike+ online. Where you can set goals, join challenges and connect ...


8

Yes. Training for strength & power - low reps, heavy weight, compound lifts, explosive movements - can help your speed & acceleration. If you train your muscular endurance - high reps, low weight, Crossfit or Crossfit Endurance style metcons - you'll help your endurance running. However, it's worth mentioning a few things: Not all exercises are the ...


8

Carbs post workout are a good thing. If you've exerted yourself you have depleted all your quick reserves and you need to replenish them. However simple carbs (like a candy bar, sugar, high fructose corn syrup, etc) are never a good idea unless you are dangerously hypoglycemic--a condition that diabetics have to deal with occasionally. The processed carbs ...


8

Sorry to disappoint you, but having lots of time is not necessary at all for getting your body in top shape, and it won't contribute to your gains. For better or worse, the program I recommend (based on current scientific research) simply doesn't take very long: Strength training with standard compound exercises, which are bench press, squat, deadlift and ...


8

"Feeling a burn" during a workout just means that you're working endurance instead of strength or power. From my layman's understanding, which may be wrong, it's because you're no longer producing force anaerobically. Notice that you'll rarely experience that sensation on the first few reps, which is when (if you're using a challenging weight) you're doing ...



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