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May
13
comment Is daily intake of BMR*0.5 healthy?
Read this as a primer: musclefood.com/achieving-your-muscle-gain-fat-loss-goals
Apr
29
comment Is rucking (running with weight in backpack) a bad idea?
I would go to a store that specializes in running and explain that you will have an extra 30 kg (over time). They'll analyze your gate, and help you decide based on whether you are a heel striker, toe striker, or mid-foot striker.
Apr
28
comment How can I train my upper body strength with a shoulder that has a SLAP tear?
This is definitely the time to work with your doctor, and not worry about any short term setbacks. Your physical therapist will give you some exercises to use to rehabilitate the area, and you may be instructed to wait until after surgery if it is required. Only when you are given the green light would I start working the whole area again, and even then ramp up the activity gradually.
Apr
27
comment body fat calculation formula for metric values
I'm familiar with Katch-McCardle for estimating BMR, which is what I use, since it references lean mass. I wasn't aware they had a body fat estimation formula (doctorholmes.wordpress.com/2011/02/10/…)
Apr
27
comment body fat calculation formula for metric values
Relying on BMI alone is problematic, particularly if you don't fall into the "normal" population. Among people who perform strength training and have higher than average lean mass, BMI becomes useless rather quickly.
Apr
24
comment Is rucking (running with weight in backpack) a bad idea?
It doesn't strike me as a duplicate.
Apr
23
comment Exercising in the gym and asthma
My wife and daughter have exercise induced asthma, and they just need to keep an inhaler with them. In your case, the biggest problem will be the combination of dust and heavy breathing. Not all gyms are spotless, some do better than others with wiping down equipment. When you get your heart rate up, you will breath heavier with your mouth open. That means more allergens hitting your lungs than through your nose. If you still want to exercise, take it slow and see how you do. If you feel an attack is imminent, pack it in and go home.
Apr
22
comment Information overload makes me unsure of how to lose fat weight
I worked directly with Greg Nuckols for a while, and got leaner and stronger during that time. We tailored everything based on how I was responding to the training and weight loss progress. The basics don't really change.
Apr
22
comment Change my routine to use strength exercises that are also cardio exercises?
Carbs make the difference. If you have enough of them to function normally (over 125g per day) then you can enjoy anything that gets your heart rate up into the glycolytic or phosphegen energy systems--which includes both heavy weights and fast runs/biking. If you don't have enough, stay in the aerobic energy systems. Think in terms of heart rate rather than how heavy/fast you are going. That 750-1000 calorie deficit puts you in category three (deeper caloric deficit). I wouldn't try to go for personal bests, but just put in work and make sure you have enough protein to preserve muscle.
Apr
21
comment Is there good scientific evidence on the effectiveness of rest days for building mass?
As mentioned, it really has to do with the population studied.
Apr
21
comment Is there good scientific evidence on the effectiveness of rest days for building mass?
What you are asking for is really a function of basic biology in terms of exercise theory. The answer you are looking for really has to do with the training maturity of the study participants, the training program they are expected to follow, etc. You can train daily, but still manage fatigue well so that you don't run into injury, or you can grind yourself into the ground.
Apr
21
comment Change my routine to use strength exercises that are also cardio exercises?
Are you doing a ketogenic diet (no carbs), or just keeping a caloric deficit of 2 lbs per week? As long as you are having enough carbs to stay out of ketosis, go with the weighted carries, reduced rest times, endurance work, and recovery walks. If you are are eliminating carbs altogether, you really want to avoid doing high intensity work since the demand for quick energy will come from catabolizing the biggest source of protein you have: muscles. That's why with a ketogenic diet you only want to use your aerobic (fat burning) energy systems.
Mar
25
comment Losing stomach fat without losing weight
Keep your bulking down to about 3 lbs per month (1.25 kg per month). That should help you not gain body fat, but still support muscle growth. By my estimations, you should be able to ~190 lbs lean mass, so if you set a cap for yourself at 220-225 lbs you'll be in a good spot with that much lean mass.
Feb
26
comment Different in exercises between two 100pushups sites
Being generally active will help you stay healthy. 100 pushups is a lot of hard work, and will likely put some bulk on your arms. The biggest thing is that you find something that helps you stay motivated. A program like this can be a good idea as you have a goal you are working towards.
Feb
18
comment Is it harmful not to wear an underwear while running?
Some critical thinking about running and free hanging testicles should be all you need on that one. Same issues for women and other parts of their bodies.
Feb
18
comment Is it harmful not to wear an underwear while running?
I doubt you'll find such a thing. The biggest problems have to do with sweat and chafing. Sometimes undergarments provide just enough of a buffer to minimize those things. In either case, if you are already chafed then sweat will only make it worse
Feb
13
comment Getting fatter with weight training
There are several trackers that make this chore easier. For example: My Fitness Pal and Livestrong My Plate. I highly recommend using one of them as they can also give you a running tally so you know where you are.
Jan
30
comment Accurately Calibrated Plates
@boiky, I found some in the UK: wolverson-fitness.co.uk/… Unfortunately all I know is that they post their tolerances. I have no information on their reputation or independent reviews.
Jan
28
comment six months and no major change in losing fat
Progressive overload just means you are pushing yourself more and more over time. As I mentioned in the bullet there are several ways of doing that. If you get more reps with the same weight, you've increased. If you cut your rest times and did the same work, you've increased. If you add more weight, you've increased. Rest times are just one thing you can manipulate for your training.
Jan
21
comment What activity level do I choose when starting out?
Everything written here is pretty good. I might recommend starting with "Sedentary" for calorie calculation purposes, and adjust up if needed. All too often, people have an activity 5 days a week, but don't realize it's not the type of activity that warrants all those increased calories. Initially, they may not physically be able to do the kind of activity that those higher multipliers require. There's a big difference between hitting the treadmill 5 days a week and drilling for a team sport 5 days a week.