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

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 ...


10

Your question is very general, and will therefore only attract general answers, so this will be that. Fixing posture While you don't mention this yourself, C.Lange makes a good point about posture in the comments. To elaborate, it's clear from your second picture (shoulders from the side), that your shoulders are slumped forward and your neck has a sort of ...


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

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

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'...


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 ...


8

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 ...


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

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

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

The number one defense against body fat is controlling your diet. Everything else supplements a proper diet. Most recommendations on diet are fundamentally the same, and the differences are often overstated. One thing is true: you can't out-exercise a bad diet. Always start with how much you eat, and then the types of things you eat. There are several ...


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

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

In my opinion, spot reduction is still a myth if you consider how spot reduction has been defined for years. The study as well as another article I found, are both pro-spot-reduction but I don't think it is in the same sense as what most people think. When I think spot reduction, I think that if all I do is crunches then I'm going to burn fat in my mid-...


6

I think this is a very broad question as injuries resulting from bodybuilding or strength based exercise can range wildly depending on the intensity that someone does. The typical person that's just trying to stay fit and strong is going to have a wildly different experience and train in a wildly different manner than someone trying to get their IFBB pro ...


5

It's a misconception that all a person has to do is regular physical activity to lose weight. The biggest tool available to you for losing weight is your diet. A pound of fat is 3500 calories, to burn this many calories exercising you'd have to walk over 30 miles. However, if you were dieting, you'd have to cut out 500 calories a day over the course of a ...


5

This sounds like classic overtraining. I'd try taking a full week off from all strenuous workouts. Instead of a workout, just warm up and stretch or go for a walk. Take it easy for seven days and see how you feel in the workouts after the break. In athletes, overtraining is closely associated with undereating. This is hard news for someone working on long-...


5

For the purposes of lowering your bodyfat percentage, the only benefit of cardio is an increase on the "energy out" side of the energy balance equation. There are certainly other benefits to cardio, but not for the specific purpose of lowering your bodyfat percentage. Strength training is very useful for lowering your bodyfat percentage as it will bring up ...


5

Protein alone won't make you fat. Eating in a caloric surplus makes you fat. Calories are a combination of protein, fat, and carbs (and alcohol but hopefully that's not part of your regular diet). So what's happened to your friends is they stopped going to the gym. So their energy expenditure went down as a result meaning the amount of daily calories they ...


4

I was also one of those guys that suffered from Gyno / Man boobs / Moobs / Gynecomastia (now we all know what it was). I tried everything that I was told and found that so many people didn't even understand that there are different type of gynecomastia. People would just say, lose weight and do chest exercises, take anti estrogen pills, eat the right type of ...


4

The only really accurate way to determine if you're gaining (or losing) fat is with a water tank. Fat floats, bones and muscle sink, and fluids don't really have much of a difference. Armed with that folks can figure out pretty accurately how much fat you have. That of course is incredibly unrealistic for 99.9% of the population. If the only exercise you'...


4

Doing 30 minutes of walking each day, and doing pull-ups, isn't a bad start to exercise. I assume that your pull-ups are vigorous enough of a workout that you raise a sweat? I'm also assuming, given you don't feel you're that in shape, that that's not 25 pull-ups in one streak? Either way, I'd suggest adding a few more exercises to cover other muscles. If ...


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