28

Ok... for your situation, unless you're good at doing things cold turkey, read on... Forget weight training (and definitely squats) for the moment. At 400lbs, your body weight is doing plenty for your legs and body as you move around. First thing is changing what you eat. It's easy to say eat veggies, oatmeal, etc., but that's a difficult change for ...


18

Diet - Unless you get your diet under control, exercise alone will not make enough of a difference on its own. Craig Ballantyne does a great diet versus exercise video that will stick in your mind when you are considering calories going in and just how hard it is to work them off with exercise. The best resource for a specific diet for you is to meet with ...


15

I look at it as, they're competing in a sport with a completion criteria of chin-over-bar for reps/time. If the participants understand that they're taking on a certain level of risk of certain types of injuries training for this type of competition, then that's their business. People risk straining muscles kicking soccer balls too, but they accept the ...


12

If you look at the basics you'll see that you don't need weight, you need resistance. The most common way of finding resistance is by using weight because you can increase it in steps, making progressive overload easily achievable. But you can also work without weights and find increasingly harder exercises rather than making the same exercise harder. I ...


11

First of all, you must change your diet. Eating fast food all the time is bad for you in multiple ways, including your pocketbook. Switch to unprocessed food as much as possible. Regular oatmeal in the morning as opposed to quick oatmeal or cold cereal is much better for you and doesn't take more than a few minutes to prepare. Add some cinnamon, nutmeg ...


10

While I can't give you the exact reason why your body has gained weight without any apparent changes in lifestyle other than prolonged sitting; I can confirm that prolonged sitting does create negative consequences in the body. All of the points you raise may contribute, but metabolic changes are probably the key. Consequences of Prolonged Sitting Gaining ...


9

Swimming is good for people of any size. Your weight loss/gain will be determined by your diet. If you don't want to lose any more weight, eat more! Short answer: Keep swimming! It's a great way to build muscle and endurance. EDIT: I want to elaborate a bit. I usually try to spend the same amount of time writing an answer, as the asker spends writing the ...


8

Rock climbing is largely a skill sport, so to get better, climb more. Being generally fit also helps, but to be a better rock climber, you need to climb a lot. If you want to specifically do extra work for rock climbing you should start off with identifying your weaknesses. From my experience in my climbing gym, the biggest weaknesses are grip strength and ...


7

Properly done squats are safe on the knees, assuming no prior knee problems, and will actually reduce risk of knee injury from other causes. Starting Strength by Mark Rippetoe goes into detail on why this is the case. His book is focused exclusively on barbell training, but the information still applies for dumbbells, and he also describes how to prepare ...


7

Weight training best effect comes from the training of large muscle groups using a high range of motion. (Moving a weight over a distance = doing "work"). Ideally you wat to do as much work as possible in smaller amounts of time do that you expend energy without building up tons of fatigue. For example. Shoulder-shrugging 110-lb dumbbells is HARD, but the ...


7

It seems like you have already been doing most of the high intensity interval training with BJJ and Muay Thai, and that is one great way to get rid of your belly fat. However, here are some rules to remember when it comes to losing belly fat and gaining muscle mass at the same time: Watch your diet closely - make sure to cut out as much sugary foods as you ...


7

You are skinny-fat. Stop dieting. Lift heavy, eat more: this will make you strong. What you eat should be high-quality food; skip the soda and sweets. Don't think of it as a "bulk"--just eat as much high-quality meat and vegetables as you need to fuel your lifting. In a few months, after you have some muscle mass, start doing some cardio to lean out. But ...


6

The younger you are, the more likely your skin is to return to a more "normal" or "tight" state. However, depending on the length of time the skin has been stretched, the extent to which it has been stretched (think about really bad stretch marks) it might not return to that "normal" state even at a young age. One of the only solutions I know of is surgery....


6

Even if you don't plan on counting calories consistently, just doing it for a week or so will increase your awareness of how many calories foods contain. For example, one whole walnut contains 28 calories - so eating a handful results in quite a calorie intake! I use FitDay for counting calories - it's free and easy to use. A good alternative to fast food ...


6

The kip is not legal everywhere. When I was in the Marine Corps (1988-92), the kip was allowed, and I used it because I did not have the upper body strength to complete 20 dead hang pull-ups. Since learning the kip is no longer accepted in the Marines, I stopped using it to complete my pull-ups. The kip is a good, all over body workout, and it can still ...


6

you burn fat on one area of the body This alone is already false, thus the entire statement is false. You cannot spot-reduce fat. Either you lose it everywhere, or not at all.


6

The total muscle mass that you've built is THE determining factor in whether you are progressing in bodybuilding. The size of certain muscle groups is secondary to this, but also very important. Therefore, tracking your FFMI score would be a quick way to track progress. Lyle McDonald has a popular model of muscle growth which suggests the potential rate at ...


6

My experience seems to show that you can't significantly change anything regarding your physique with solely your body weight, even if you work out regularly for years. You can absolutely change your physique and put on muscle mass using only bodyweight. This area of working out is called callisthenics. One of my favourite callisthenics YouTubers is Chris ...


5

This is my personal experience, but I'm sure you can find many other people who have experienced similar results. I have a massive appetite and consume the same amount of food as I did when I was 13 years old and playing basketball everyday. Adopt a whole-foods plant-based diet like that suggested by Dr. McDougall. I used to be morbidly obese - topping ...


5

Jumps will have impact on your knees, as will running for extended periods of time. However, squats past parallel actually make your knees stronger. The reason for this has to do with muscle balance. The most common risk with exercise, is focusing too much on what you like without doing what's necessary for what you don't like to do. Core exercises are a ...


5

I'd recommend you to get a pull up bar, as I think the pull up comes closest to real climbing. The models for the door frame are not that expensive. But it might be complicated to find the right door to make you still able to watch TV and I doubt you want to glue a ceiling mounted pull up bar to your living room. So without a pull up bar, try inverted rows ...


5

In order to improve your strength needed for climbing, you should focus on pulling patterns: inverted rows (horizontal pulling) are good, lay down under a table und pull yourself up. If this is too easy, place your feet onto a chair. pull ups (vertical pulling). They are my favourite pulling exercise, they just give you so much strength, work your biceps ...


5

What you want to do is use Prilepin tables, which specify how many sets of which duration you should hold for optimal (or near optimal) progress. The goal is always to have about 60 seconds total hold time; once you can do this in a single set it is time to progress to a harder variation (otherwise, you are no longer doing strength work). In the case of a ...


5

Yes. You can absolutely regain your body weight and strength. The reason you may seem so much weaker since the surgery is because an event like this takes its toll on your body and it will need to recover from this. I advise you to seek professional help to get your weight and strength back to a healthy level because the is no way for me to give personal ...


4

Losing fat and maintaining weight implies building muscle. Building muscle and losing fat at the same time is difficult, although there is the phenomenon that sometimes works for novices. The only thing you can do is keep on overloading your muscles in order to signal your body not to use muscle protein as an energy source eat enough protein For advanced ...


4

There's a lot of good stuff in the other answers here. Pullups and rows are great. Grip training at home (with Rock Rings or grippers) is awesome. I'd also emphasize 2 other things: core work, and general fitness. Abs A strong core is what's going to let you control your legs, and drive power between you lower and upper body, especially on overhangs. ...


4

First of all why do you focus only on the plank to maximize the holding time? You can work other exercises that are going to help you with your plank. your whole body is involved in the plank - shoulders, back, legs, abs. Figure out which part of the body dies first and try to strengthen it. Of course this is not a matter of strength as it is more a matter ...


4

To use the plank to get stronger, you should plank for strenuous but submaximal times. In your case that would probably be sets of about 20 seconds, using multiple sets (e.g. 3-6) and resting briefly (e.g. 15 to 90 seconds) between sets. Aim for a reliable 40-second hold in a month or two. I agree with Arthlete that the only option that looks really ...


4

You are doing a *&$%@-ton of exercise and barely eating anything. Where's the protein? Where's the rest and recovery to let your body change in response to the many stimuli that you're giving it? But more importantly, be aware: you can't focus on scale weight while you're doing strength work. Muscle weighs more than fat. You seem to be throwing ...


4

Is my friend, who lifts 3 times more weight than I do, stronger? He's stronger than you at certain things. There is no universal single benchmark for strength. Numerous things can be used: squats, snatches, atlas stones, deadlifts, overhead press, pulling a car up a hill, etc. Your body adapts to what you do it. Your friend doesn't concentrate on pullups ...


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