senobdec

Don't bother counting calories. Use food portions and precooked meals (i.e. one cup of chicken breast, two of kale/lettuce, one of brown rice is typical for me). If whatever you are doing is not giving you good results... change what you are doing. Fat loss = eat at a deficit and do sufficient anaerobic, strength-based exercise. Aerobics are pretty lousy at helping you lose weight, with few exceptions. Advanced yoga for example is very much a strength-type exercise although obviously flexibility and coordination are equally as important. Some research suggests early morning cardio BEFORE eating anything after a 8-10 hour fast (sleeping) can help accelerate fat loss. I prefer to just do a workout routine with minor variations to work secondary muscles or attributes and use those as the primary goal and all else will be secondary benefits. Less stress and worrying over "weight". If you focus on WHAT your body is capable of in the six major movement patterns and continuously improve you should be fine and will lose fat and gain muscle. Progressive overload (do more repetitions and harder variations of exercises) and good nutrition (proteins, complex carbs, and healthy fats) is more important than trying to eat a set amout of calories. Please look up EricWongMMA and Strength Camp and The Band Man on Youtube. All great info that I think would help you make educated decisions on your future fitness. Other great resources include Scott Sonnon, Pavel Tsatsouline (sp?), etc. Eat slow, cook your own meals and limit your portion sizes. Sent from my SM-N9005 using Tapatalk

The simplest method is sometimes best, especially in the beginning. Portion your food based on the macronutrients (proteins, carbohydrates, fat) with sufficient vitamins, etc. Record your exercise goals, desired fitness levels and work towards a healthy level (% fat). Start your workout and eating schedule/plan. Record your progress towards your fitness goals (i.e. do 50 pushups, etc.) and take a selfie once a month. Weight is often not a good indicator of overall health if considered in isolation from fitness. Is there an overall trend you can see and does it coincide with your goal? Good luck. Adjust nutrition (intake) and exercises based on what you want to do (lose or gain weight). Sent from my SM-N9005 using Tapatalk

Check out PNF (proprioceptive neuromuscular facilitation) stretching. In an nutshell, stretch your whole body as a cool down after your workout while using your opposing muscles to "fight" the stretch alternating with relaxing into the stretch for an equal period of time. Sent from my SM-N9005 using Tapatalk

Congratulations! Keep us updated. Sent from my SM-N9005 using Tapatalk

Hi, this means increasing flexibility and range of motion. For example, doing a "deep" squat with knees shoulder width apart, knees and feet aligned (not splayed excessively outward) and full range of motion: butt to heel/calves. This is concurrent with good form. This is most often limited by lack of flexibility at hips and ankles. Most modern people need to work up to this as we are used to sitting in chairs and not squatting on the ground. Check out Mobility WOD from Kelly Starett and crew on Youtube for great tips and mobility exercises. Form of course is important too. Number of reps is meaningless without good form and also lack of good form increases chance of injury. So basically, take it slow and do at least two mobility workouts a week. Not stretching necessarily but rather specifically working on increasing ROM in any given movement pattern (squat, leg lift, bridge, etc)

Best advice: listen to your body. Any unusual pain (especially joint or movement restrictions) should be taken seriously. Experiment with rest days; depending on what you do, more rest days per week may be necessary. Work mobility more than strength at this stage (wish I'd done it) and continue throughout your fitness journey. Good luck and you're off to a good start. Sent from my SM-N9005 using Tapatalk

When I was having issues (was starting Convict Conditioning as an experiment after a soft tissue injury) I also started doing ROMWOD from Kelly Starett (Crossfit SF) on Youtube. Found that doing mobility every day and my "workouts" twice a week for a good three months helped me recover rapidly and increase my overall ability to control my bodyweight. One of my favorite stability/mobility exercises is what I think is called the wrestler's russian squat or the like. Get into a kneeling position with hands flat on ground in pushup position and back parallel to ground and leg joint at 90 degrees. Do all movements slowly and controlled. Lift up onto toes and hands, then kick right leg across body and "sit" with left leg and right arm supporting bodyweight. Hold, return to middle (still toes and hands) and hold, then do opposite leg. Try to avoid lifting hips too high or overextending the back. Keep abdominals tense throughout exercise. This can be a good exercise to place between pushup sets. Sent from my SM-N9005 using Tapatalk A good doorway pullup bar should have a "hook" to hang onto the frame opposite the bar. Avoid the telescoping bars like the plague.

Most Tai Chi schools/instructors aren't practical-based but there is information and technique to be gleaned. Check Scott Rodell for more martially-oriented training. I personally like Wing Chun or Silat for a good technique-based striking or self-defense art. Unfortunately, as with so many things, the mediocre teachers and instructors far outnumber the good, but if all you want is forms, a bit of technique and mild conditioning most schools (or arts) will work for you. Sent from my SM-N9005 using Tapatalk

Start with pure bodyweight exercises that challenge your balance (not excessively) and stabilization and very slowly work up to jumping and power exercises and plyometrics. Full range of motion and high endurance (50+ 5 second consecutive BW full squats) at this point is almost a prerequisite for good lifting technique. No bouncing at the bottom. Good mornings with minimum weight as warmup leading to deadlift variations and farmer walks are great ways of building overall strength. If you want sheer power, Olympic-style lifts are the way to go, but very technique-based and relatively high risk for injury for beginners so go slow, like even a year or two to address the necessary strength and mobility AND technique requirements. A coach is highly recommended. Those gymnastic rings are a great tool for upper body development but expect a long, difficult journey. Lots of online resources and trust me, you'll probably need them. I like crossover/curtsy lunges and side lunges to start; eventually working in a few single-leg squats or even pistol squats variations. Work up to full range of motion slowly. Incidentally, I have this same issue with strength imbalances and attribute it primarily to my initial lack of neuromuscular coordination and lack of flexibility and weak stabilizing muscles. This leads to either poor form (compensation/cheating) or your body limiting itself to avoid injury. Athletic movement is key, not LDE but rather more HIIT style movements with fast directional and speed changes.

My recommendations would be: 1. Doorway pullup bar. The "hook" variety are best where they hook onto the opppsite side of the frame. This will also allow you to do hanging exercises. 2. Research online the MANY variations of pushups, squats, abdominals, etc. Simple changes in leverage, one-arm/leg to create abdominal activation to doing handatand pushups can all really push your strength gains. 3. Turkish getups or any single kettlebell movement can be done with your dumbbell. If you take a little time, often cheap, near-new adjustable dumbbells show up on private sale sites like Craigslist. Simple alternatives are bags filled with waterbottles and such. There are also tutorials on how to make a medicine ball or sand bag on Youtube. Sand is cheap and often free if you know where to look. 4. Work on your twisting motions and strengthen your rotational core strength. Also consider doing flexibility training for your shoulder and hip joints primarily (a lot of flexibility in other areas will be worked concurrently). Good luck and give it your all! Sent from my SM-N9005 using Tapatalk

Hello and good effort! In general most of my trainers and friends have injured themselves in the past with fairly innocuous (sp?) movements so training with injury is not uncommon nor unexpected. You will be the best judge of what movements you can and cannot perform. Sometimes it isn't bad form necessarily but just rushing to harder progressions before soft tissues/joints can acclimate (e. g. wrist and forearm during diamond/close-handed pushups) Question: by chair dips do ypu mean "elbows behind the back" legs on ground "bench dips" or 100% bodyweight parallel chair/bar dips? The former can very easily cause injuries due to the high shoulder and hip mobility required to maintain a relatively straight back and isolate the triceps. No real benefit over standard pushups. Highly not recommended. The latter, bodyweight dips, can exacerbate shoulder imbalances or mobility issues due to the higher stress placed on joints, especially if going well below parallel without slowly increasing range of motion over time... this can take months sometimes on a single progression. Good luck and heal soon! If it helps any, work on various bridge/reverse plank progressions to strengthen and increase mobility of the shoulder girdle after healing up completely. Sent from my SM-N9005 using Tapatalk

I think you already answered your question in your previous post. 1. Progress moderately in your strength training (get stronger and build muscle). Take your time, the less you rush the better the long-term results. Initially your strength will progress quite fast due to your neuromuscular system adapting to the new demands. Eventually it will take more time. So set a set progress schedule and whenever you cannot complete a given set, lower the weight for a few days or even a few weeks as you get better. 2. Push yourself during cardio. Vary your cardio too, sometimes do slow, longer pacing (marathon) and sometimes do higher intensity (short all-out sprints) and sometimes do moderate-high intensity (short 90% effort sprints with longer moderate 60%-70% intensity in-between). Changing the activity is also recommended every few months. Biking, running, swimming, a mix, etc. Again, take it slow and gradual. 3. Listen to your body. Sharp pains, dizziness, etc. are a sign you are overdoing it. Make sure you have adequate rest in-between workouts since rest is when you build muscle. Only you can tell what works best for you, so experiment. Say, do alternating days for 3/week or try even 2/week and higher intensity. If that seems too prone to injury or fatigue, moderate down to more frequent, less intense workouts. This is also a good overall strategy, as our bodies respond best to variety. 4. I personally detest calorie counting. I basically take whatever plate/bowl I am going to use and and measure out fractions of the major food groups and take an assessment every week. If diet and exercise are working you WILL notice in the mirror (photos are great) and during your workouts. Document your progress in a notebook. No need to be too detailed but good things to note are: warmup exercises, each exercise: weight, repetitions in each set and how many sets, a quick perceived effort, summary at end (how you feel, injuries, pain, progress on fat loss) and your warmdown stretches. Sent from my SM-N900 using Tapatalk

Combination of both options. Slowcookers, crock pots, rice cooker, and a simple stir-fry. Have precut or frozen veggies ready, can be prepped twice a week and takes less than ten minutes. Have meat marinated and sliced into thin strips (cut against grain) in small reusable resealabke plastic bags. these can be frozen and defrosted in fridge during day (or left in a small bowl of water) while still in the bag.

The advice is generally simple but obviously the most important thing is dedication. 1. Eat better macronutrients, if you don't know much about it, read, lots of good resources online, just avoid the "miracle" and crash diets. Protein, fats, carbohydrates and a daily multivitamin are a good start. Vegetables are your friends: low-calorie, high-vitamin, filling foods. 2. Drink plenty of water. Meaning anywhere from 2-8 Liters depending on climate and activity. 3. Increase physical activity. Walk, swim, etc. Make sure it is fun or interesting to you or you will not continue (little point to walking around the block fifty times). 4. Get enough sleep. 6-8 hours optimum, make sure they are quality hours (no caffeine, no cell phone use, etc before sleep). 5. Keep written log of your progress. Do not be too discouraged if you lose weight slowly, it took time to build up, and will take time to lose. A visual chart or graph can be useful too. Adjust the above factors (less food, more activity) as necessary to progress. Do not make extreme adjustments. Being a little hungry is fine. Take time and savor meals.

Congratulations, all your goals are of course attainable but have you broken it up into progressive goals? Like a clutch flag moving up to the full human flag (tuck to one leg, etc.) Actually I'd say doing 15 pullups (unless NO momentum) is probably the easiest movement on your list. Unless you're just aiming for one pistol squat...