31

Eggs, by their nature, have a substantial amount of good protein in them, 6 grams in a large egg, along with the cholesterol and calories needed to sustain exercise. In the 1890s, it was believed that cooking the egg removed some of the nutritional values and this tradition was carried on through the worlds of bodybuilding and boxing as word-of-mouth "truth"....


29

Yes, the difference would be quite substantial. When we're in school, there's a reason we learn a little bit of math every day, rather than have fifty teachers go through ALL the math for us in one day. We need time to process lessons learned before we go on to the next level. Our bodies also need time to process physical exercise. During a session of ...


17

The end of February is twenty weeks away. With that much time until the competition, you should periodize your training into a general preparation, specific training, and competition lead-up. Doing just push-ups might work too, but you will achieve better results with a more balanced approach. General preparation - 6 weeks For the general preparation phase,...


15

Congratulations on opting for a healthy lifestyle. It is way too easy to get into the trap of a sedentary lifestyle. The younger you start getting back in shape, the easier it is with more lifetime benefits. If you have any medical problems check with your doctor first. (Standard disclaimer, but worthwhile. Even at your age you may have signs of a ...


13

Here are some of the things I worked on when I tried to get into parkour in college. These are some foundations that you can start with. Roll on the ground. This is a move that will help carry you forward and get you back on your feet. It also helps to absorb and lessen the impact on your body (and risk of injury) when hitting the ground. Start from a ...


12

This Scientific American article may help. It basically states that the improvements in cardio-respiratory function from exercise are due to the efficiency of the cardiac component rather than lung function: Improvement in cardio-respiratory function does not result from changes in the lung's ability to expand, however. In general regular exercise does ...


12

Start at your head, and go to your feet. That's the muscles involved. :p Seriously, a good punch will involve most of the muscles in the body. The primary single movers in a punch are going to be Pecs (Chest) Triceps (Arm) Deltoids (Shoulder) You could throw a punch just using those muscles, but it won't be a hugely powerful punch (Think a jab in boxing). ...


12

I've asked this implicitly of two qualified personal trainers. (One of the two usually trains Olympic athletes, so I trust his judgement.) Each time I said that I was interested in weight training to balance out the extra workout that my quads get (not just in the lower body, but to bring up my upper body strength too). Both of them said it was a reasonable ...


12

I cannot provide a link to an official analysis of the training/instruction program of an elite military facility. What I can do is tell you of my own personal experience with it. You mentioned the lack of regeneration and rest, and you are absolutely right. The idea behind the selection process is to completely maim you psychologically and put you to the ...


11

Optimal Jump Training Without Restrictions "Arioch" recommends squats, plyometrics, and speed work with submaximal weights to improve jumping height: An athlete wishing to improve his vertical jump should not only squat, but perform a variety of assistance work specific to both improving squatting strength as well as specifically improving jumping skill. ...


11

How to know Well, since our friends looking at the problem in a very "sports science way" I will rephrase and add more details (which may not be as practical as you think. Please refer to an expirienced trainer to be the judge of the symptoms below (Self judgments can be too soft and over sensitive sometimes)) "Overtraining" might be to blame if your ...


11

Don'ts The biggest mistake people make when learning to flip, is that they try to flip into pools and onto mattresses. This is a mistake because it doesn't prepare you for the inevitable challenge of having to spot your landing. And it takes away the need to really cushion the landing with your legs. And this needs to be practiced. Dos Trampolines is a ...


10

First, get strong People who haven't yet done strength training should generally avoid overly task-specific exercises. Instead, they should get strong generally. As Mark Rippetoe puts it: Strength is the most general adaptation. It is acquired most effectively through exercises that produce the most force against external resistance, and as such is ...


10

The answer to "what should a beginner do to physically prepare for X activity" doesn't change very much whether you're training for chainsaw-wielding, tennis, or martial arts: first get strong while doing your chosen activity, then add power and slightly sport-specific tasks, and add conditioning if your sport doesn't do enough to tire you out. If you're ...


10

At the novice stages, all activities can improve general fitness. As one progresses, however, all attributes improve in more activity-specific ways. This is less true of attributes like strength and more true of attributes like cardio. We have a general cardiovascular capability, which can be measured by activities we are not accustomed to or by VO2MAX. But ...


10

5km or 7km mileage once a week is nowhere close to proper preparation for a marathon. You greatly increase risk of injury by running a marathon unprepared. Go see a doctor about your knee pain from the 20km race and forget about a marathon anytime soon. Many marathon plans have a long run of over 20km once a week for several months (and often with a run or ...


9

Sorry to disappoint you, but having lots of time is not necessary at all for getting your body in top shape, and it won't contribute to your gains. For better or worse, the program I recommend (based on current scientific research) simply doesn't take very long: Strength training with standard compound exercises, which are bench press, squat, deadlift and ...


9

Really, the only equipment you need to gain strength is some floor space and something to hang on. And even the "something to hang on" is, in some people's opinion, optional. If you can't afford, or don't want to, spend the money on typical gym equipment, then look into the various bodyweight exercises and plans. Convict Conditioning, Never Gymless, You Are ...


9

The short answer to your question, “What is different in my body from a year ago?" Just about everything! More mitochondria? - Yes, esp. if your training includes aerobic or endurance exercise. According to Dudley's research, "an increase in the intensity of training brings about the greatest adaptive response in the mitochondria." Are they more ...


9

Any training can cause injury I am wary of bodyweight training just as much as I am wary of barbell training. Both have their risks, including tendonitis, shoulder trouble, and back problems. Overtraining is an issue under any overzealous progression. What you are looking for is not marked by any particular tool, but by cautious progression. Workout ...


8

There is always a price to becoming stronger. It's a question of how badly do you want to be strong, and what kind of price you are willing to pay. The biggest price you pay has nothing to do with money. The basic principles to getting stronger are: Progressive overload. If you aren't increasing resistance in some way, you aren't getting stronger. ...


8

I've been an avid Spartan Race competitor myself. By experience I can certainly say some people doing the obstacle race are not in shape. One of my buddies completed the race at 270lbs (30% bodyfat) in a couple hours. Speaking for me, I am a natural bodybuilder and doing such races are pretty rough for me. Despite having an awesome physique, my legs become ...


8

If i got your question right, you can't do a single push-up and you want to change that. There are several ways to make "easier" push-ups. You can try to: do them on your knees standing/leaning against a wall with your hands in a higher position, on a chair or sth. If you just want to be able to do push-ups, i think you can start by doing some of these ...


8

A difference of 0.3" (a little more than a quarter of an inch) is within acceptable measurement error on something like this. The answer to your question is: BMI does not matter for individuals A perfect example for the reason why is with the two tickets you included in your question: On Mar 4 2014 you had BF% of 16.2% and BMI 25.5 On Mar 23 2014 you ...


8

Take a look at the Galloway Run-Walk program. The harsh reality is that in a week, if you can only run 4k continuously right now, you will not be able to run 10k in a week. Your best bet if you really want to do it, is some sort of the above, where you run 1k, walk .5k, etc. Get used to the idea that you WILL be walking if you go ahead and do the 10k. If ...


7

My favorite quote by John Broz is: If you can't go into the gym and squat heavy twice a day, every day, you aren't overtrained, you're undertrained. Greg Glassman defined overtraining as: Overtraining is not sleep deprivation, soreness, or systemic or musculo-skeletal fatigue due to excessive training volume. Overtraining is a neuroendocrine beat ...


7

First - I'd recommend just forgetting training for one-arm pushups and probably even nix the diamond pushups. You need to work on the primary movement first, then expand to variations. Next, if you really want to increase the number of consecutive pushups you can do, I'd suggest doing them more frequently - maybe every other day. A few extra sets of pushups ...


7

Many will tell you the best time to do HIT is first thing in the morning on an empty stomach. The theory being that a lack of readily available carbohydrates will ‘force’ your body to burn fat. A secondary benefit is the metabolic boost that comes with HIT (or any exercise for that matter). Doing HIT in the morning means you’ll experience your ‘boost’ ...


7

If you are training outdoors, when you train is largely dependant on the weather. For example, I'm from Dallas so in the summer I have to weigh lower temperatures and higher humidity in the morning versus higher temperations and lower humidity in the late afternoon/evening. In a more temperate climate, you may not have that issue. When I run sprints or a ...


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