13

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 ...


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

I was really into powerlifting but due to this pandemic I can't go to the gym anymore. So I started doing calisthenics/bodyweight exercise, for me the most useful exercise are these: pull ups: perform them controlled with full range of motion, then chin over the bar and arms fully extended when you descend. This exercise will mainly work your back and your ...


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 ...


7

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 ...


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 ...


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

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.


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 ...


5

The erector spinae muscles (iliocostalis, longissimus and spinalis) extend the back. In the back extension exercise they work isometrically to maintain an extended back against gravity that tries to flex the back. In the back extension exercise the glutes (gluteus maximus) and the hamstrings (semitendinosus, semimembranosus, and biceps femoris) works ...


5

In levers and planches, your centre of mass will be directly below the bar or rings. So the minimum about of space needed would be the distance from your centre of mass to the top of your head. Your centre of mass is usually slightly below your belly button. Let's say 10cm below. Let's also say you want to keep at least a 10cm gap between your head and the ...


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

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

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 ...


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

Weight gain is basically a matter of three factors. I suspect that at least one of these has changed for you. Food intake Human beings are very bad at monitoring their food intake. You may think that you're eating the same things in the same quantities, but you probably aren't. The easiest thing to do is to grab a notebook (or your tablet) and any time you ...


4

Yes, you can do 7 workouts every 2 weeks instead of 3 per week. Mark Rippetoe has stated that doing a Starting Strength workout every second day is fine for a novice, and that the normal 3-per-week scheduling was chosen because for the majority of people, it fits better with their work/life scheduling. I expect that Stronglifts is similar enough that the ...


4

Pretty much been addressed in the comments, but for a full answer: Short answer, no. You most likely did not gain that much weight in a short period of time. Things that can effect scale measurements without any changes to body composition: The scales themselves. Most home scales tend to be fairly inaccurate. You can step off one scale, move to ...


4

If you donate blood: No sport the day you are donating, neither before nor after You need to replace the lost fluids. Drink a lot before and after donating For replacing the blood cells you don't need so much energy but iron, keep that in mind especially if you are female or vegetarian Your stamina will suffer the most, keep endurance exercise on a lower ...


4

You'll find that you can get extremely far with just bodyweight-- really it depends upon what your goals are. For powerlifting, for example, bodyweight exercises aren't going to cut it. If your goals are just general strength and mass gains, there are plenty of movements (and combos thereof) that you can do to target various locations on the pecs (with ...


4

Bodyweight training can be referred to as calisthenics, which is a widely popular training methodology that can result in decent muscle mass. It may be a slower progression than traditional weight lifting, but you can certainly build a sizable lean physique. Your example of Brad Pitt from Fight Club is actually a pretty good example of what can be ...


4

You want something unilateral but hopefully something that doesn't require too much balance? I'd give Bulgarian split squats a try. They'll challenge your legs individually. Single leg deadlifts are good to challenge your balance though a different movement from single leg squats. What I find interesting is that shrimp squats are not a challenge but pistol ...


3

1. Check your protein intake Weigh how much you eat of everything and use nutrition facts tables or internet information (like at self.com) to count how many grams of protein you get per day. You might want to borrow or buy a precision scale, with precision down to the gram. You should aim for at least 1.5grams per kilo of weight per day, thus, for a 50kg ...


3

Running in a crowd is not necessarily dependent on having large muscle mass, but rather technique and being willing to stand your ground. Brent is right, the race isn't won in the first 800m, but it can be lost. I would assume that the coaches are doing drills and workouts to emphasize being able to near sprint out of the gate for position (400 - 800m work) ...


3

Short Answer: As often as you desire Calisthenics exercises are more similar to cardio exercises than weightlifting. They increase your flexibility and endurance, conditioning your body to perform better in relating exercises. Agility, better cardiovascular activities are also some of the benefits. Calisthenics exercises' best features are in the number ...


3

1.5 stones is about 21 lbs (I had to look it up). That's a lot of weight, but not completely impossible. The danger that comes from extreme calorie drops has to do with making sure your body has enough of the right stuff to keep itself happy. You will typically lose a lot more weight when you first start off, and then the progress will begin to taper. To ...


3

It sounds like you need to follow a one-legged (pistol) squat progression. You shouldn't expect to just be able to do a pistol the first time you try. Personally, I achieved a bodyweight pistol squat with twice-a-week strength/skill workouts that involved: a standard barbell squat progression in the beginning of the workout. I think it was three sets of ...


3

The primary reason for Crossfitters to use kipping or butterfly pullups in workouts is because they are faster and require less energy, enabling you to complete more rounds and finish faster. Strict PU's are wonderful for building strength. Unless you can do strict PU's, it's best not to attempt kipped ones because you can injure yourself more easily. At ...


3

Overtraining is different for every person first of all. Although to answer your question I believe you won't be Overtraining that way. If you are looking for a serious workout routine to start with I can recommend the following which is free: http://freebodybuildingworkoutprogram.com/thtdownload/ I do it myself and so far I enjoy doing it. The ...


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