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6

It sounds a lot like you experienced a "runner's high". This is something that usually is experienced by runners, as running is the most common form of aerobic exercise, and runners therefore experience this quite often. They run for a while, get exhausted, and achieve a sort of second wind, or as you describe it, a sudden burst of energy. When you're ...


4

Soreness is not an indicator of a good workout, it's only an indicator of your muscle being exposed to something they're not accustomed to. Neither is a pump in your muscles. Questions you should ask yourself if your progress stalls: Am I eating correctly for my goals? If you want to lose fat, you should be in a calorie deficit, if you want to gain muscle, ...


3

A high is followed by a low You have the right idea. Increasing your energy levels before a workout can benefit you. But refined sugar, as found in chocolate and biscuits, has a very short lasting positive effect, after which you "crash". It's quite like an opiate in the sense that it gives you a dopamine high, followed by a period of feeling taxed, tired, ...


3

1) Chronic caffeine intake can result in, at least partial, tolerance to caffeine effects. Chronic ingestion of a low dose of caffeine induces tolerance to the performance benefits of caffeine (Journal of Sports Sciences, 2017): Chronic ingestion of a low dose of caffeine develops tolerance in low-caffeine consumers. Therefore, individuals with low-...


2

AthleanX on YouTube has a (very old) video on working out the inner pecs which I haven't seen yet. This more recent video (and one that I have seen) talks about cable flies. This part of the pec is quite challenging and one of the best ways is to use a cable fly (one at a time) and try to cross the mid-line of your chest. In other words, you want to pull the ...


2

The narrower and shorter the belt is, the less suitable the treadmill will be for higher level workouts and taller exercisers. At the minimum, a 16" wide x 42" long belt is going to feel very cramped, and will not really be good for running, as even an average height individual will need a longer belt to accommodate strides. 18-20" is preferable, and if you ...


2

The problem lies in the position of your shoulders. You can clearly see on both pictures that your right shoulder (left in the picture) is slightly higher and more opened up (as in your arm is rotated further out) than the left shoulder. This causes the rest of the body from that point on (so arms, elbows, hands) to act different from each other. I wonder, ...


2

There is nothing wrong with what you are doing. The hour and a half is a bit on the long side. I would cut rest between sets OR ditch the curls and extensions. You will be surprised at how much heavy back, shoulder and chest work will impact them in a positive way. A good whole body program will have each of the following movement patterns Squat Hinge ...


2

Avoiding using your back is a bad idea for managing low back pain and/or sciatica. You should continue to exercise. https://link.springer.com/article/10.1007/s00586-018-5673-2 Clinical practice guidelines are in near complete agreement that remaining active is one of the most important means of treating lower back pain with or without sciatica, and bed ...


2

Disclaimer: I don't know what scapular winging is, and if you think you have an actual physical issue that prevents this movement, check with a medical expert. This movement involves two main contractions. Of course neither is isolated, but at different parts of the move, different muscles are the primary mover. The first primary contraction is from your ...


2

Yes, it is considered healthy. According to this study, even taking a few dozens of steps will improve your fitness, at least for men. Furthermore, according to this study, several minutes of stair climbing will improve your health even more: "We know that sprint interval training works, but we were a bit surprised to see that the stair snacking approach ...


1

Carbohydrate intake will certainly affect your training, as compared with the fasting state. To provide a personal anecdote, if one of my athletes was struggling to perform during her morning session, it was invariably because she had not eaten, and she would simply be unable to complete the workout with the intensity that we were expecting. I would send her ...


1

There could be multiple things to look at, but to answer your question, yes.. everyone exercising needs to take a break. The more experienced you are, the more often you take breaks. Typically this "deload" is 9 to 14 days and can include your rest days so that it just feels like a week off. Generally this is done every 6 to 8 weeks. After a deload, it's not ...


1

I understand your feelings completely as I have a much more severe case of pectus carinatum than you. I was bullied at school and became deeply depressed for years. I was always worried about how my chest looked with clothes on and off and what a girl might say if they touched my chest. Some thought it was hard muscle, which I would feel shame about anyway ...


1

Congratulations on what sounds like a successful integration of healthy lifestyle activities. If you're talking about maintaining your current physique, then no you don't need to do anything different. You'll still be keeping an eye on what you eat and participating in your normal workout, but your body will adapt to these workouts and diet as you've seen ...


1

Generally speaking the rule of thumb is just to avoid exercises that cause you pain and avoid the obvious ones like deadlift, rowing, and squatting . Otherwise what works for me.. Rest and recover. use a few weeks as back pain and sciatica in many cases in as little as 6 weeks can heal with conservative treatment. If you have chronic pain despite this, ...


1

Does the squat allow to estimate the 5WD at the barbell lunges? No. It does not. Having a higher squat may allow you to have a higher lunge just by the fact that it makes you stronger. However, they are fundamentally different movements and as such, there is no set formula where you can guess what weight your lunge should be. The strategy to find the ...


1

Better Tricep Exercises Close Grip Bench Press, Board Press, Dips (ideally working up to weighted dips), Barbell/Dumbell/Kettlebell Floor Presses, Rack Lockouts, JM Presses are better exercises than the single joint exercises like extensions or kick backs. Why are they better? You can train with more weight. Compare and contrast how much weight you can ...


1

I'm also a software engineer, now mid/late-30's. Unlike you though, I have been active throughout my life (mainly as a swimmer, but weight training on-and-off for 15 years). Firstly, I don't think the plateau you're describing is at all uncommon. The law of diminishing returns means that the rate of progress you make going from unfit to fit will decrease ...


1

The time in which you develop a tolerance, and the degree to which you can tolerate it, and the time in which in takes you to reset your tolerance all vary much from person to person. When you feel like the amount you take daily is no longer affecting you, or not affecting you as much as it once did, you can take some time off. Maybe starting at a week, and ...


1

You can't target the inner chest, this is just where the muscle fibres attach to the sternum. The fibres contract along their entire length not in one select area. You can emphasise which fibres get activated though. As you said the incline bench will work as it emphasises the clavicular (upper) head of the pec major. Another useful exercise is the low to ...


1

In fitness, you achieve results faster by focusing on one goal at a time. you wouldnt learn muay thai. boxing, kung fu, karate, and judo simultaneously right? Work on your stamina first it will carry over into your future workouts.. You need to build all 3 energy systems, alactic, lactic. and aerobic.Thisll get you ready for a 90 min game. alactic- do 3-7 ...


1

After a few different experiences, I've found that a sport watch really made the difference for me. The main benefits I received: I can run lighter, without having to carry my phone in an armband or similar As others have said, it can be waterproof, and some allow you to track many sports as swimming, cycling, skiing but even football etc. It's usually also ...


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