10

I would say it is almost impossible to exactly mantain body size. I would recommend to alternate low workout periods with higher ones (say, 1 month of aerobic and low intensity and low volume weight training and 1 month of higher weight training). In this way, you would lose a bit of muscle while reducing body fat and re-taking previous muscular condition at ...


5

In general I think all the colorful drinks are about marketing. The supplement industry has done a good job of convincing people that products are required pretty much 24/7. A pre-workout before you hit the gym, an intra-workout tagging along with you in the gym, a post-workout so you don't miss out on this mad gainz, supplements throughout the day to the ...


4

I have no strength or stretching exercises for this purpose, but I do see this: I have been spending one afternoon a week practicing cartwheels, handstands, backbends, and walkovers. Gymnastics skills benefit from frequent practice. Even a quick few minutes of practice every day could make a huge difference versus once a week.


4

There is a lot of debate about this topic in the running world still. The "180 as optimum" was taken after viewing footage of elite marathoners mid race, and counting steps. There has been some confirmation that some marathoners train at that cadence as well, but there have been just as many that don't fall into that range. What I've found as a coach, is ...


4

Start out like everyone else Obviously, you're not excused from working your entire body, because if you just train certain areas, you're messing up your body, so first things first, get a regular training program, and start from there. Rock climbing specific training The one area where rock climbers simply excel beyond anyone else, is the ratio between ...


4

Honestly, it's going to be extremely difficult to regain your prior level of fitness. Taking off 6 kilos, in and of itself, is probably going to take you at least 3 months if not half a year, and you've got the additional constraint of also improving your physical strength and stamina. Add to that that you're not as young as you used to be, and it adds up to ...


4

There are various options, in order of least difficult to most you might try the following... Lat Pulldowns (Can be scaled to any difficulty) Dead Hang (30-60 seconds) Scapular Pull-ups Inverted Rows, Bent Legs Negative (Eccentric) Pull-ups Pull-ups, Band Assisted. Inverted Rows, Straight Legs Pull-ups Additionally, these are all lat dominant exercises. ...


3

The physics of running in place I fear your calorie burn measurements may be off. "Calorie" is a measure of energy transferred to (or work done on) an object when force is applied to the object over a distance. When you don't move forward, the only direction you move against any resistance, is upward. And during a stationary run, you don't do much up and ...


3

There are countless personal factors, such as your genetics, current fitness level, past exercise and daily habits, that will determine your total daily energy expenditure (TDEE). The calculators don't, and can't, take all of those into account. They can provide a decent ballpark figure, but that's about it. So instead, I suggest you simply take the ...


3

Aerobic conditioning is important for strength training and overall fitness. Though depending on current fitness level, excess conditioning may not be necessary or at worse detrimental. I've answered something similar to this in the question Can you effectively put on mass while being highly active/fit?. Basically, there have been studies that show that ...


3

(Partial answer as proof/studies referenced missing) Benefits of regular heavy training Your body will take on musclemass fast if regeneration is timed right. Your body will adapt after a while, see strongmen Downsides Not suitable and unnecessary for beginners. That much stimulus is not needed but increases risk of injury and bad form Bulls are heavy, ...


3

I would implement some time of cardio and also a good diet plan for the weight loss portion. If your knees are giving you trouble try an elliptical machine or exercise bike or even a pool if you have access. If using an elliptical or bike I would go for interval training rather than distance as it will better mirror the cycles of fast then slower movement in ...


3

Being a beginner, it is quite common to become breathless before failure - especially on compound exercises. The thing with compound, is that you're not only using a single muscle group but the whole chain of movement - which means that in a squat your focus could be on glutes and quads, but your core, back, hamstrings, calves are also doing the work. ...


3

You should workout what you don't through work. An example: People walk. This uses the calf. The shin is not utilized to a similar degree. Thus a person that walks should workout the shins. Another: A person pushes a cart. Thus they should pull it too. This is conducive to health and fitness. Another: A person pushes and pulls a cart for 10 hours a day. They ...


2

Conditioning exercises attempt to increase athletic ability and capacity, but may also help reduce the likelihood of injury. Suppose you're a marathon runner, you don't just run marathons to train. You'd do shorter runs, some strength training etc and this will improve your marathon 'ability' even though your program does not include marathons. I have no ...


2

"Conditioning" in this context means "preparing" or "getting used to". Here, it's used as to describe treading water as a general physical preparedness (GPP) exercise. In many other fitness contexts, "conditioning" means "cardio conditioning" or "metabolic conditioning", which means training to resist fatigue from physical effort. There is task- or sport-...


2

There's no specific exercise that will deliver what you ask for, but there is plenty of research showing that 30+ mins or general aerobic exercise will deliver physical and cognitive benefits, have a read of: Neurobiological effects of physical exercise or Shorter term aerobic exercise improves brain, cognition, and cardiovascular fitness in aging. So simply ...


2

Overall, exercise generally lowers one's starting heart rate. HIIT may provide superior benefits to continuous training (although some disagree, saying that it's more useful when you're already at a lower HR). Overtraining can raise one's resting heart rate due to increased stress from your body trying to soldier on without sufficient recovery time. It ...


2

Would this plan be an optimal solution for increasing muscle mass while keeping fat gains to a minimum and reaping the other benefits of cardio (I would not be eating at a deficit)? Only you can answer that question. Depends on how heavy you are lifting :). Lift heavy and do lots of it (high volume) and you'll build. Will this amount of cardio affect my ...


2

BMI is not well applicable to athletes. impedance scales are close to useless, except maybe if you take samples over a long period and then use averages. the effects of creatine are described here: https://examine.com/supplements/creatine/ - on the same site you can also find information about BCAAs. that said, creatine is cheap, safe and effective: you'll ...


2

It is false that 30 minutes of constant work is necessary to improve conditioning. It is a myth based on steady-state cardio training only, and is only true in some cases even when training in that modality. For instance, it may take a significant amount of time (circa an hour!) for an experienced long-distance runner to start challenging their conditioning ...


2

It's all across the board because there isn't one single answer. There is a variety of tools and methods that will lead to improvements in conditioning. Plus, one person could respond well to one type of training while another not. So you need to adapt the training to the person. First, you need to define conditioning. I understand you mean "General ...


1

I ve been working out for almost 13 years and I started when I was 16. I never wanted to use gloves as I wanted my palms skin to get tougher and I never liked the feeling of the gloves when working out. I had the same problem when doing pullups so I tried many grips so I can find the one with the least amount of pain specially that I ve got heavier. ...


1

What ever the goal should be depends on what you want to achieve more than anything else. You can do numerous things like that "100 burpees in under 8 minutes" goal for your upper body. 'x' amount of strict pull-ups 'x' amount of strict push-ups 'x' amount of dips 'x' amount of muscle-ups or weighted pull-ups (when you've reached the pull-up goal) Holding ...


1

The very basics are: x number of strict form pull ups. This is a standard military fitness tests and a practical movement which trains your shoulders, wrists (grip), and upper back x number of strict form push ups. Push ups are present on virtually every decent fitness tests. If you can do over 50 push ups (controlled descent to floor to lockout), you can ...


1

Treadmill vs Outdoor Running There are key biomechanical differences between running on a treadmill vs outdoors. Muscle Demands - Hamstrings & Quads On a treadmill a machine powers the treadmill belt, the mechanics of your running stride are different vs running outside. When running on the treadmill, you use your quads to push off. However unlike ...


1

There will always be many formulas out there and no one here is going to provide you with a more authoritative formula. That being said they don't differ that much and you should be OK with any formula for weight loss for the whole being. Once you get closer to your weight loss goal you may need to fine tune it. It sounds like you are trying to lose 2 ...


1

To achieve maintenance in place of gains, you can train at the same intensity, but reduce the volume to around 30 - 40%.


1

If you still like working out 4 times a week, try doing same compound lifts 2 times a week, and another 2 days spend doing something completely different. This way you space out your lifts, so that it takes 2 weeks to complete the cycle instead of one, and you have 2 more days to do something completely different, new, unique. Heavy lifts will let you "...


1

The best way to learn is by doing. Of course, the risk with flips is that a) if you don't do them right, it's possible to severely injure yourself and b) doing them repeatedly is risky, because eventually, you will get tired and it makes the odds of doing the flip wrong more risky. You can reduce the incidence of the first case by practicing the flips in a ...


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