11

Don't Confuse Size with Genetics and Training My former coach won the genetic lottery as someone who can just naturally get beastly strong. An example of that genetic pool, he took his mother to the weight room and she squatted over 300 lbs on her first day with no prior training. I'm pretty sure she was sore after that. There are several power lifters ...


10

IMO swimming is a better all-around exercise for health; it can be tweaked to focus on upper- or lower-body, and is substantially less abusive. That said, for absolute fat loss, it may not be optimal because of the heat loss encountered when in water. (Body: "This environment is costing me heat; I shall retain body fat.") I say do what you enjoy--you're ...


10

Stop Making Excuses Don't tell me that fat doesn't make people stronger because it does. Of course many fat people are strong. Of course people get stronger faster if they aren't trying to stay under a certain weight while training. But there's that key phrase: 'while training'. The examples you cite fight sumo and lift weights. There's no magic here: ...


10

While I assume this question will be closed - it might fall outside the scope of this StackExchange - I'd still like to answer. Yes. It is absolutely time to lose some weight. Keep in mind, I do not judge you. Fat problems or heart problems? The reason I say yes, is because there is quite a bit of excess fat there. While that, in and of itself, isn't the ...


9

Ectomorphs automatically win when it comes to long distance running and rock climbing, as well as any other sport where being light is an advantage. Being unable to gain weight easily means strength gains are almost entirely without a matching weight gain. That's great if you want to keep your own weight low while getting stronger. Also, a lot of designers ...


9

Because the english wikipedia is pested by bad references (mostly third class fitness sites that oversimplify the whole thing) I will cite from the German Wikipedia (with translation by me). Diese Idee ist heute medizinisch widerlegt. Das Konzept taucht heute fast ausschließlich im Fitness-Bereich auf, um ein dem Körpertyp angepasstes Trainingsprogramm ...


9

Recomposition really is only possible or visible when your body is within certain phases of its life. The Beginner: The beginner is so far untrained, that any regular training will have a significant impact on their muscle mass even when you are eating for losing fat. The Obese: The obese person has so much fat, that any serious change in diet will cause ...


9

I had a very similar problem when I was getting ready for my first bodybuilding competition, I know exactly what you mean. So you're around 185lbs with 12-14% body fat (which is very good, nice job). To get to even lower body fat levels, it will be hard work, but it is definitely doable. The main factor when you get to this point is fine tuning your diet in ...


8

Let's take a look at what this method does: What you measure is the thickness of the subcutaneous fat layer on your suprailliac. That does not give you your total body fat percentage directly because body fat distribution varies from person to person. So what you need is an estimate of your total body fat percentage in relation to the fat on your ...


8

The biggest thing I see going on here is your diet is very unbalanced. That is going to cause health problems if you don't make changes, soon. One of the basics of nutrition is that your body has essential nutrients that it must consume from food and cannot make itself. Unfortunately, carbohydrates don't qualify as essential. There are 9 essential amino ...


8

Cardio doesn’t consume fat, muscle, bone, or otherwise. Cardio, like any activity consumes calories and depending on the type it may even help to sustain or potentially even build muscle. The only thing that will make body weight lower or higher (this means both muscle and fat) is your nutrition. Your activities simply determine the shape your body adapts ...


7

In general, warming up your muscles only requires performing the movement with lower weights. It's fine to use sets of 5 and then taper off the closer you get to your work weight. However, if you are having pain in your hand, I would check your form. Is that pain shooting up from the elbow? If so, it's possible that you are putting too much strain on ...


7

Bottom line: You can gain weight without exercise, but if you want that weight to be muscle you have to use them. If you don't want to bodybuild I understand. The idea of lifting weights for purely aesthetic reasons doesn't really appeal to me. However, there are several activities you can do that are useful, fun, and accomplish the goal you want. ...


7

One of the adaptations that occurs with exercise, is that the body will grow new blood vessels into the muscles for greater blood flow/oxygenation. The term for this is angiogenesis. It's a normal byproduct of aerobic and endurance exercise, and to a lesser extent anaerobic activity. Also, your existing blood vessels will expand some to accommodate the ...


7

Medical Checkup The best way to convince your health insurance provider that you are in great shape is to show them the results of your physical exam showing that you pass with flying colors. Your medical doctor would be the one to determine whether or not you are healthy. BMI is a screening tool - NOT a diagnostic tool. As stated by the CDC: BMI ...


7

Is It Normal To Have A Belly When You Relax? Absolutely! If you've got a gut, you've got a gut; you can't be tensing your body all day; that will wear and tire you out quickly. Should You Have A Belly When Relaxed? If your goal is to have six pack, it's not acceptable. Apart from any medical issue, I see it as a result of two issues: Your body fat % isn'...


6

Yes. Undereating, especially not eating after vigorous exercise will drive up your cortisol levels and put you in a bad mood. Without enough carbs your body will have trouble producing serotonin (the well-being neurotransmitter) and you will not feel energetic. 5% is about the minimum you should have, it is unhealthy to go that low. Do you think you ...


6

Firstly mate your looking in great shape considering you don't do any cardio. I believe what you need is 20 min cardio in the morning before breakfast. Id start on 10 minutes on cycle machine in the morning. 5 days a week then every week add a minute or to. That will help build stamina and slowly get your percentage down with out, fasting then piling the ...


6

While I cannot say that my answer is from the standpoint of an authority, as I'm not really an authority, I can share what I think about the weightloss vs recomposition problem. Most people say they want to lose weight, when in fact they just want to look good naked. To an unexperienced person, weight loss = fat loss = looking good naked. So they ask "How ...


6

Ok, the last line of your post now makes it clear. The type of measurement that they are doing is called bioelectric impedance analysis (BIA). These have an error rate of anywhere from plus or minus 5% on up depending on the quality of the unit being used. BIA can also run high or low depending on factors such as skin sweat, level of hydration, timing of ...


6

@astha, first of all see the Berin's answer which is full of essential and very useful information about nutrition. If this general overview is not enough for you I would just suggest to find some fitness diet on the internet. EDIT HERE: One question arose today and you can get some inspiration there: Any advice for improving my diet chart? As I said in ...


6

Ok, firstly you're dealing with the human body. You have several different paths to turn to when it comes to producing energy, but they boil down to three: ATP-PC Pathway Glycolytic Pathway Oxidative Pathway These energy systems all use and produce ATP (that's the main source of energy) in some way. To get ATP, they either break down: Carbohydrates ...


6

A few misconceptions here. You will never ever get that "gym body", so don't worry about it It sounds harsh, but it's true for a few different reasons. It's hard to achieve in the first place. You need to put a LOT of time and effort, and even money into it, in order to get the "gym body". A lot of people try, and don't succeed, even WITH the time and ...


6

Large muscle groups develop in a more obvious way than the smaller ones. That said, you clearly understand how to build muscle through effective diet and exercise. Arms can be trained through a number of means, there are 3 major muscle groups. I'll list the best exercises that have their major focus on that muscle group but are the best compound version: ...


6

Those seem to be several questions at once. Physical strength has both a neurological as well as a morpholocical component (1). It is true that resistance training allows you to activate a higher percentage of your muscle fiber ("Neural Adaption"). However, actual strength, as in being able to move heavier loads, depends on the absolute amount of activated ...


6

No, it wouldn't. Hyperventilation doesn't cause the body to produce more carbon dioxide, instead it just reduces the amount of CO2 in the blood, which reduces the amount of CO2 passed in each breath. So if you're breathing twice as frequently as normal, each breath will release half the normal amount of CO2.


6

There's a lot to address here, so I will try to do it step-wise. I started gym 1 year and a half ago, and results are no good, as I do not see progression in shoulders and arms for example.. Usually if you don't see any progression in a certain part of the body, it's simply because the routine you had wasn't conducive to growth in that particular area. ...


6

Yes, being in a caloric deficit is what drives fat loss. The proportion of calories coming from fat is unlikely to make any difference to your results, assuming similar protein intake, and assuming that fat intake is not so extremely low that it causes hormonal problems. Commonly recommended minimum fat intakes are around 0.6-0.8 grams per kilogram or ...


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