Draken50

What he's ultimately describing is a form of conditioning training. In the untrained-novice you will be able to seem some growth of muscle. In a completely untrained person, riding a bike can help their bench. The main thing to note is that in the video this is plainly being described as it is a non-ideal situation. Additionally, at no point does the guy in the video state that the muscle he has came from such a methodology. Ultimately, the best benefit for strength training from my perspective (using barbells) is probably going to come from incrementally adding weight to multiple sets of lower reps. Hence why you see many programs using 3 sets of 5. The way I train, I would rather rest longer and use heavier weight for strength training. For conditioning, I spar, so it's more like HIIT. Is it better than nothing? Absolutely. Can you see results? I would say probably, at 180 and 5'9" you're not going to be killing yourself by having more repetitions, so yes. Just know that 60 goblet squats for time/with limited rest is no joke. I am confident that I could do them no problem at this point in my training (aside from a bit of soreness). The thing is I barbell squat over 300lbs and got there using sets of 5, so a goblet squat would be so much lighter than what I am now used to, that it would be much easier than before. The thing is, it's unlikely that goblet squatting even the full 80 lbs. for 3 sets of 20 with no rest (so 1 set of 60) is going to get you to a 300+ lb. barbell squat. The thing is, I hate 20's, they suck. They take a lot of mental fortitude, and I've known very few people to look forward to them. That makes them something that is hard to stick with and build habits around. Those that do, they tend to be cardio minded, they like running... and running... and running. They tend to be the folks that like cardio, and that's cool. The same people tend to not be concerned with being stronger either. They don't need to be to run. It depends on you. I'd rather hit a few heavy sets of 5 and go to judo. I hate running, but I get conditioning from sparring, and the lifting makes my body more durable for when I'm getting slammed into the mat, giving me more confidence, and less injuries. That being said, if I'm gassing out on my last rep of my sets, I'm going to hit some 10s or 20's to help with that conditioning. They have a place, but I don't generally see that place being the start. TLDR; Can you see results? Yes. Are they going to be the best/quickest results? Probably not. Could it be a good fit? Depends on you, your goals, and what you enjoy.

Tracking what you eat can help a lot. Especially as it lets you gauge your progress or weaknesses more accurately. A big recommendation I've seen by folks trying Whole 30 is not to look at the scale or the like for quite some time. Additionally, if you're trying to make an adjustment to a completely different dietary methodology. Personally I found it helped for me to not care about portions during that time. I would eat, and basically all the time. The thing was, broccoli and fruit, and roast beef and the like were soo much better than the fast food and the like I had been eating that I lost weight regardless. Ultimately, you'll find your weaknesses and work arounds for them. Sugar cravings get bad? Fruit, dried or otherwise can be a good help. There's a fair amount of theory going around that diet stuff behaves far more like addiction, and in fact a pretty strong one. So it's important to ensure that you think of it less as a failing on your part, or some kind of failure to control yourself, and more of a chemical dependence. The whole "Just don't do it," piece is far more difficult for people. Personally, in constantly working to kick smoking, I tend to require more reasons. As opposed to "I can't smoke, because it's bad for me." I need more along the lines of "I am choosing not to, as I want to be at my peak for Judo tomorrow." I think that's one of the reasons exercise can help dietary change, assuming the person is doing an activity they enjoy.

Okay, So... Strength training, with adjustable dumbells up to 40 lbs. Really isn't going to take you very far if anywhere, though they may be useful to add a bit more to bodyweight routines, and one of the folks with that focus can probably point you in the right direction. So If you want to do strength training with weights, don't worry about the dumbells, get starting strength and access to a power or squat rack and go that route. From what it sounds like you're saying, you want body-weight exercises. As to a personal trainer telling you you have to pay him to avoid hurting yourself. Well that's some bull. So focus on the body-weight stuff, and maybe work the dumbbells into those movements if possible to increase resistance. (hold one with your feet while doing pullups ect.) I'm sure someone will chime in with more body-weight related stuff.

As was said, post exercise Chocolate milk helps, like... a lot. If you've ridden that much as well, from what I've read, and this can be off base. Unless you used clips and worked on powering through the eccentric movement, you leg muscules may have developed to the point where it is easy for you to move much heavier loads from the bottom of your squat, than your body is accustomed to handling as you lower. Basically, unless you used the eccentric motion, the muscles may not be accustomed to lengthening under load. The eccentric movement is also were soreness comes from, so while you can power out of the bottom, the tension as you lower is what's probably giving you the nasty doms.

You could do Starting Strength, as written as a 2 day a week program. IF and this is a big if, you LIFT FIRST. So, if you lift on Saturday, lift before you run. I'd probably do Tuesday and Saturday. Saturday for sure. (As outlined, start with Squat, Press,Deadlift, after a few sessions switch to an A/B cycle with Bench and Power Cleans.) If you have a problem with overworking, you need to make sure you stick to the program as written. Do not decide that you don't feel tired enough and decide to jump in weight beyond the recommendations, it will get heavy fast enough. Additionally, don't add a bunch of assistance stuff you don't need. The very beginning, especially if you stay smart and start lighter, will give your body time to adjust to the additional workload. Lifting once a week will likely not drive the strength adaptation you want, but twice a week is very common for many people. Three times is just faster, and more useful for those who can handle the volume. Last thing, rest between your sets. You won't need a big rest when you start, and that's fine, but when lifting it's more important that you rest enough to make your lifts, than it is to limit that time. You're already doing cardio/endurance work elsewhere, don't mix it with your lifting. Just as strength is an adaptation to external stimulus, so is the body's ability to recover. Your body can adapt to Improve your ability to recover from work, and just like with slowly adding weight to the bar to gradually build strength, your ability to recover will improve gradually as well. If you're overworking your body in bouldering or running, it will affect your lifting. Just pay attention, and remember that over work can easily become an injury, and injuries cause a lot of lost time and progress.

Look into starting strength. The weights room can be scary. It ceases to be scary when you lift weights. On the days you don't want to run or go to the gym... run... or go to the gym. Sometimes you'll do things you don't want to do, and many times you'll feel better for it.

I'd say get Starting Strength (The book), and do that (The program is in the book). You've got some ideas for lifting, and they're not necessarily bad as you get advanced, but right now your lifts are super-low, and your current methodology will keep you from developing strength at the much faster rate you could be. So yeah, get the Starting Strength book, work your way up a novice progression and you'll see good results.

So, I've always been a dog lover, but I'm considering starting a new exercise routine. Does any body have any good ideas on how to increment my weight progression. Should I try to use more food, or do I need to look at getting some kind of variable set. Do Tabbys weigh more or less than gingers. Should I look at larger species of cat? What if I need to deload? Here is my new training resource: http://www.amazon.com/Catflexing-Catlovers-Training-Aerobics-Stretching/dp/0898159407

The "Tai-Justsu karate" basically tells me that they've "made their own style" by mixing karate with some other stuff. Tai is body, Jutsu is basically the Art or Techniques of. So basically the Techniques of Using the body. Basically, The question is what kind of thing interests you. I tend to recommend Muay Thai to women looking for self defense, as it tends to be simple, effective, and unexpected in the sorts of situations they tend to be worried about. Elbows and knees are very easy to learn to strike with, and still quite effective due to the body mechanics involved. Muay Thai tends to be very straight forward, and very simple. As a result some people want something more interesting. In terms of instruction vs. ability to practice. I can teach basic knee and elbow striking in an hour, and have the person able to practice a couple of boring but super-effective sticking techniques on their own for some time. It's actually much easier to learn to really hurt someone with an elbow or knee than to punch or kick. (I feel punching and kicking have more difficult technical aspects.) The difficulty would seemingly be having the confidence to get close enough to strike, but again, most women I met concerned about it were more worried about being controlled or overpowered more than just being punched, and simple but effective blocking is based on the same body movement. All that being said, each art has it's pluses and minuses. I train with guys in judo that can throw really well but haven't learned how to handle strikers as it's not their art, but roll well with BJJ guys despite their rule differences. I really like Bujinkan for weapons, and working on mental flexibility, and Muay Thai for its simple efficiency. Kung Fu styles I have pretty much no experience with, but I'm not as fond of a lot of them. I prefer more natural foot and leg positions, and I like protecting the head, so I'm not big on chambered punches or large blocks (Some Karate forms too). Those are my preferences though, and certainly aren't universal. All arts have their own strengths, and their own weaknesses.

Personally, i haven't trained for Rugby, but I think you might want to look at focusing on strength training, for a few reasons. Rugby has a reputation for being a rough sport, and you've described yourself as having an "absolute lack of muscle" From personal experience in contact martial arts. (Muay Thai & Judo) As well as a fair number of other references, I feel that developing strength and muscle helps people the most to not only avoid injury, but also recover from them faster. So my first priority would be to work on that, an injured player isn't contributing to the team, and taking an injury often times means that people quit that sport or hobby. Now cardiovascular training is beneficial in a lot of ways, but, it's also much much faster to develop, and will likely be a part of your rugby practice. Now the fact that you have only 1 month, would not give much time for strength training before-hand, but it could of course be continued. As such if you chose to do it, I'd recommend using the Starting Strength program. Ultimately, I don't really feel that getting your mile run time down over strength training is going to contribute as well to the durability you're going to want for a contact sport. Also, its been shown that strength training has benefited sprinters by making them stronger and faster as a result.

Ummmm.. that's kind of a rough assumption. While there's a possibility of being a bit hyper-sensitive on your part, it's bullshit for someone to try to dictate your emotional state to you. If you haven't talked to him about how you specifically feel in regards to body image and the like and ensure that he knows the scope of it. Often it can be best to at that point to work with a coach or the like, as you then have a plain "This is the authority whose advice and knowledge I will be deferring too." Ultimately, in my experience this is a relatively common type of issue within relationships. Not necessarily an "everything is doomed to failure" sign, but one that requires both parties to work together to get better at communication and understanding. As to the suck it up and just cope thought process. The majority of my friends consider me to be the toughest in that regard, not because I simply 'Take' criticism, but that I consider what it is, and who it's coming from, and if I consider it appropriate I try to take it and better myself. The caveat to this, is that if I consider the person or criticism inappropriate or wrongheaded, I will immediately tell the purveyor to shove it up their ass and take a hike because I have no time or patience for their crap. So, avoiding being defensive and taking criticism from a good friend or spouse. Tough, and in fact often tougher than I am without some time to think. Sucking up abuse, and or avoiding conflict with people who do not matter. Not tough. It can be hard to deal with someone who is outspoken on an issue, especially when it relates to insecurities. Fitness and exercise seems to be common for that, and one of the things I've found that often helps is being able to say. "I am paying this person to teach/train me. I am seeing results, and I will be following their process." If that causes strife with your husband, I would hope that you would be able to honestly explain that he is not the cause of your insecurities, but rather a trigger for them. If you do feel he's the cause... well that's a whole different story. Disclaimer: I am an idiot, and have this experience from the side of the outspoken person. As such I am not really the one who should be responding. I just don't want you to think it's uncommon/just you having to deal with it.

I had a 225 warm up roll off my back, hit the squat rack, and then go off that, over the little lip that was supposed to prevent the bar from continuing and roll about 10 feet... on hex plates. I started using the cage only after that, and I've failed a couple max attempts and left it on the pins. Haven't had it happen with the 5th rep or the like though. Usually if I hit 4 and don't think I'm going to make the 5th I rack it. I feel like if I'm going to miss, I may screw form up trying to struggle.

You might look at barbell training. It helps develop strength as a general adaptation, and a fair number of people I talk to credit it to better balance and body control. Ultimately, the ability to increment how much resistance you're using helps tremendously. So for instance, as a practiced runner I'd expect squats and lunges are very easy, but that pushups are more difficult. That would just tell me that your squat weight may start a bit higher, and that you could work up the presses. You may try a program like starting strength for a few months and see if you like what changes come from using heavier weights. It will definitely make you stronger, and the extra strength may make you a faster runner. I'm not a runner or a running coach, but from a couple of things I looked at it appeared that the distance the runner could get per stride was most important for faster running, and that was tied to force production. Personally I think bodyweight exercises are fantastic in a lot of ways, but ultimately the ability to increment each movement, even down to .5 of a lb if I so chose, brings me back to the weight room again and again.

Well, the major lifts, by with I mean Squats, Deadlifts and Presses all very much build "core" strength. If you are able to start with a lighter weight and incrementally increase it, so that you can work on keeping the proper form, I would say weight lifting is the way to go. If you're of the mindset of you are going to put as much weight on the bar as you can conceive, and be-damned the consequences. That's a good way to get injured. Personally I think weightlifting can be a great help to weight loss, especially during the novice period when the body undergoes rapid adaptation. Much like many forms of exercise, this occurs primarily during the first few months and then steadies out, and diet of course plays a huge role. Personally, I like the Starting strength program for beginners, and feel that it gives a good baseline for developing useful usable strength and health, as well as, to my experience seeming to increase the body's rested metabolic rate. I.E. I burn more calories on a normal day now, than I did before. Even if you go with Stronglifts, or some other program, the book is a great resource. Most of those programs will not only work for a 2-3 day a week schedule, but were actually designed in that manner. My wife is has also used the starting strength program, and while she has since transitioned to Olympic lifting, has squatted 225 lbs. as a 5'4' woman. Using HIIT on the rowing machine could affect your progress to some degree, but is actually what I've seen most recommend as a form of cardio to use on off days from lifting. So three days a week of lifting and two of rowing is pretty efficient programming, assuming you're getting enough rest. If you try to do this off 4 hours of sleep you're going to be hurting pretty bad, but if you can get a solid 8-9 hours, and eat your meats you should be good to go. Oh, last piece, and this has confused a few of the people I've worked with. Weight training, especially when you first start on a 3x5 program will likely not leave you as shaky and exhausted as HIIT will. This does not mean you are not doing work/training. You will need longer rests and the like soon enough, but I've found that as the weights get heavier you'll be coming home with a feeling of tired accomplishment, rather than the I just had all my energy smashed out with a hammer feeling that HIIT can cause. So just keep adding the 5 lbs. to the bar, and realize that as the weight goes up, you're getting stronger. Good Luck!

Alternatively, you could do a beginner program that has worked for a tremendously large amount of people like say Starting Strength. It's cool though, you're a snowflake, I'm a snowflake, and JDanger is a snowflake that has a picture of himself Overhead squatting my current 1RM on back squat. So at the very least... listen to him, though phrases like "You could but", and "If you insist" tell me (possibly incorrectly) he's trying to cater his advice to your preconceptions a bit more than spelling out exactly what he'd recommend to a beginner.

I just want to say, as guy, that it was not until within the last few months or so that I became more aware of a lot of the kinds of things being brought up here. Even that was more triggered by a Patton Oswalt essay that popped up on the internet. I can say, without any malice that if as a guy, if your immediate reaction is to think "I don't do that," you're missing the point. No one is saying that you specifically are trying to put your hands up teenage girls skirts, what they are saying is that every woman has to deal with the threat of physical or sexual assault like for example, teenage girls have to deal with the fact that there are men who will put their hands up their skirts. If you don't think or feel that it is the case, or if you want to quote criminal statistics or some other piece of wikipediaable "evidence" that what they are saying isn't true, instead... instead ask the women in your life about it, ask what they've experienced, ask about how they've felt and your mind might change. Ultimately though, I just wanted to make this post, to thank and encourage everyone who works to spread these concepts to others. If it's sharing your stories with close friends or relatives or working to explain the importance, or even as small as telling your kids not to use "you throw like a girl" as an insult. The fact is, that I will not ever understand what it is like to be a woman in our culture, and I am lucky in that regard. I can say from my experience though, that as a guy, our minds can be changed, and we can be shown some of what we aren't effected by. Thank you for not sitting on your hands, and staying quiet. Thank you for risking the anger and judgments of others, and thank you for actively working to make the world that much better of a place.

Oh, I do lukewarm simply because when I'm really hot it's much harder to drink ice-cold water.I have heard it's better. For me it's just that it's easier. Though hot is just downright unpleasant.

Beginner Bodyweight wokout.. Or be less picky, or more motivated. Basically what you've said is. I have 15 minutes a day I can do something that requires me to get nothing more than I have. But I don't want to do the same thing repeatedly (which is the main way to create progress) and I'm not interested in going outside of that limitation. Buy some stuff of the TV. It probably won't work, but it'll be better than nothing. Don't get me wrong, anything you do is better than nothing. There's just no point in creating a "Plan" beyond ... move around... see if you can sweat a bit. So yeah, beginner bodyweight workout, and if you need variety.. do it backwards... or naked or something... try silly hats.

You also want to keep your weight in your heels. If your weight is going up to your toes that can also contribute.To keep weight in heels you have to stick your hips/butt back.

I have to say, if anyone says they're doing a "Squat" I assume the bar is on their back. That's what a squat is. Front Squats and Overhead Squats are variants in my mind. Valuable variants especially if one is doing olympic lifting, but I am going to be a bit incredulous if I ever say something about a squat and someone asks if I'm holding the bar over my head. So I agree, a front squat is not a squat, it's a squat variant. It's a front squat. It may be a rectangle, but it's not a square.

You might see a chriopracter. I have the feeling that weightlifting may help with the back pain and possibly even the leg, but I'm nowhere near qualified to say it's a good idea. Though I think it is. To be honest. You might post this question in the Mark Rippetoe QA section of the Starting Strength forum. The guy seems to have a pretty darn good idea, and while many times his answer has been "You're fine to lift, and it'll help" I've seen plenty where he didn't recommend going straight into the program. It might be worthwhile as building the muscles might help even things out. I admit its weird to send someone to another forum. It could be worthwhile though.

Yeah, when you're sick, a hard workout can make you feel much sicker. If you go to a gym too, then you're just giving it more people to spread around to. Rest is the best way, and I've come back stronger from a sickness if I took care of myself. I've come back weaker when I didn't fully recover too, so it depends on how you feel. I do tend to sweat out sickness, but I usually do it by dressing warmly, resting under covers, and drinking a boatload of water.

Oh yeah, lukewarm was better in my case. I'd just buy a gallon jug, and drink the whole thing. I grew up in PHoenix and never like AC though... I also have never had a problem with holding my bladder.

Do Starting Strength, you'll get stronger. That will also make you bigger being the untrained computer type that you are. If you want more definition, then you lose body weight. Having muscles helps with definition. Low bodyfat with little muscle is just skinny.

Okay, so personally I'm a good bit more relaxed about things than a lot of people and I'm more concerned with repeatable results than I am with absolute maximization of results. So first thing. It is absolutely possible to get stronger and lose body-fat simultaneously. I did it, my wife did it, I have friends that did it. The caveat to that is that it becomes harder and harder the lower the amount of fat the person has, and the more advanced they are as a lifter. The advice given to guys that weight close to 300 that they can't gain strength and lose weight is frankly preposterous, and I get sick of hearing it. That being said... you're pretty damn small. So what you eat is going to be really really important, you're not going to be gaining muscle on bread and diet coke as I'm sure you already know. So I'll try to go through your questions in order. 1. Healthy balance between body issues and wanting to change. Personally, the intent/motivation is the biggest thing to me that helps make a clearer choice. If the person is viewing their body as their primary indicator of their attractiveness, success/failure, or social ability it can lean more towards the issues side of things. Generally I've found people are a fair bit healthier when their driving factor is based more on activities/actions. Want to lose weight because your mom always called you fat? Gonna have to do more than eat right. Want to lose weight because you're a rock climber and you'll be able to climb better because you weight less, or because it's easier to move as a dancer? Far more likely that you'll have a cooler head about it. The reasons why matter, everyone has some aspect of vanity tied to it, and that's not a bad thing, but I know a guy right now lost in the "I must get bigger" mindset, and nothing he does... no results he gets are good enough. "It's not the beard that's on the outside, It's the beard that on the inside"-Action Hank 2. It is possible, though it requires more effort in some ways. I go by the rule of "Did the weight go up?" if the answer is yes. You ate enough, and people can point to whatever scientific study they want to, or tell me about how I need to start calculating macros or put whatever effort they are now putting into it, and seeing results from, in many cases. Ultimately though, the best way to tell that you are getting stronger is that the weight goes up. If the weight is going up, you're good. If you don't want to count calories, like me, or do a study in exactly how many blah blah blahs you have to blah in the blah. Go by feel, pay attention to your body and it's changes. If you end up squatting 20 more lbs. and you weight the same you're stronger, and in the process you probably built a bit of muscle and burned a bit of fat. (Yes, some people are going to tell you it's a neurological change instead or blah de blah fucking blah. I don't care. If you got stronger and weigh the same, you're probably made less of fat than you were before). 3. Food problems. Okay, this can be a tough one depending on the person. I personally am lucky in that I like fresh fruit and meat. Veggies, I try to eat... but yeah I"m not exactly screaming for broccoli. I like cucumbers though. Here's the thing I've found though. The worst food for you tends to be the lowest quality. Like... there's no gourmet chef making lucky charms. They taste like crap, so they add sugar and the like to make it taste better. Like, a hostess fruit pie. The thing I've found is to make changes both gradually, and not to avoid eating, or eating dessert. It's much easier for me not to eat ice cream when I can have a big ass bowl of fruit with honey, or fried bananas.. also with honey. I like honey, it's good stuff. My point is given the choice between ice cream and nothing, I'm taking Ice cream every day of the week. Ice cream vs. Pan fried bananas, or a bit of dark chocolate, it's much easier for me to eat better by not trying to be perfect. Hell, even eating less Ice cream with... I'll go with a banana again, is still a better option. Don't make things all or nothing. That sucks, and it's way too easy to backslide. 4. Goals. Doing everything all at once with as many as you have might seem pretty daunting, and it can be. First thing is to try to organize them a bit. Figure out what's most important, 1 or 2 goals at most, and work down from there. In order to reach any difficult goals, you're going to need a plan. A big part of that plan is going to be how you can gauge success. Ultimately, anything that keeps you from advancing in your primary goals needs to be altered or cut entirely. The goals you have though are pretty reasonable. Look for overlap. You can have bench and overhead press as part of workouts with deadlifts. Pullups.. to be honest those are very skill based so just get a bar and do a few whenever you think about it. If you work them often enough they'll come. Unless you develop pain or it holds you back from another goal you'll just need to practice them a lot. I don't mean do 100 negatives in a row. When I finally could do a pullup I could do literally 1 per day. I did that one every day until I could do 1 per hour, then I did them whenever I thought of them and could do them. I didn't stick with it long enough to really see crazy numbers, but I went from 1 per day to 3 sets of 5. 5. Where you should go depends on what's most important to you. If you want to get stronger, keep adding weight. Learn about programming and adaptation. Having a plan always helps. Also remember that advice you get from powerlifters is going to be centered on powerlifting and maximizing how much weight you can move from your training in their main lifts. Bodybuilders are going to be concerned with having the most visible muscle, and... symmetry or something I don't know. A person at 14% bodyfat is going to tell you you have to eat more to gain muscle, someone who started fat is going to tell you that you don't. All the knowledge in the world isn't helpful if you aren't able to use it. Too much knowledge can be confusing and frustrating if it doesn't fit what you are going to do. I don't count calories, and a macro is a combination of commands run from a single input. I know that if I eat steak and eggs for breakfast, my lifts go up, my weight stays the same, and my waist gets smaller while my thighs get bigger. Don't let the perfect be the enemy of the good.