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About Barefoot_Trader

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  • Birthday 07/18/1981
  1. I am curious as to why you would want to do this at all... Without the self regard, introspection and more spiritual aspects, it is not yoga. You are merely stretching. Why not just to something like mobility WOD as part of your workouts and be done. I am afraid that without some open mindedness towards the more spiritual aspect you will never really be able to 'get more into yoga'. You do not have to believe in the energy flow or chakra points or any of that. However, a willingness to focus on yourself and an openness to let the practice teach you about yourself is what yoga really is, not the postures themselves. Anyone can do the stretches, but this by itself is not a yoga practice.
  2. Yup, used to do TGU's twice a week as part of my variety days so be ok on that front. Will still start slow though, back to the 16kg kettlebell, 5 mins only etc etc. Getting really excited by this now... Hell yeah!!
  3. Thanks for the response Cline. The club I have joined is K1 rather than Muay Thai (not sure of the difference). I can see what you mean about shoulders / assistance / punching... Maybe I can thow in a Turkish get-up day (best assitance work I know) after a few months geting into the routine... Also I could do Press instead of Bench for the shoulder strength. Ok so, current plan is: 2 days a week: Strength - Squat / Press / Deadlift (5 x 5) 2 days a week: Kickboxing (boom!) 1 day a week: Turkish getups (after ~2 months break in time)
  4. High all, so my story is that I was making great guns on strength / fitness / fatloss with barbells and kettlebells until about 4 months ago when I got a nasty shoulder injury (not a a result of the training I hasten to add). Now my doctor & physio have given me a clean bill of health I am ready to get back into it. Now, wanting a fresh start, I tried some new things, Hot Yoga (most challenging 90 minutes of my life!), Running (Booooooring, no thanks), Swimming (ok, but still quite dull) and Kickboxing (most fun I have had in ages!) I was really only just starting with the barbell lifts (got up to 80kg Squat, 60kg Bench, 45kg Press and 95kg Deadlift) when my injury hit. I Had a quick test yesterday and I have lost a fair amout of strength (managed 50kg Squat, 45kg Bench, 40kg Press and 85kg Deadlift) during my recovery. I have put a little padding back around my belly but mostly I have managed to keep my diet in check and am not to worried about the diet side as I know what I am doing there. Basically I want to work on strength with the barbell and start training in the Kickboxing simultaneously (hopefully allowing the two to assist each other). Note, I am a complete beginner to the kickboxing. How would I program this effectively? I was thinking working on the powerlifts twice a week (basic 5 x 5 program) along with Kickboxing twice a week (or 3 times if I am feeling a bit fruity). Or would It be best to do just one for a few weeks / months, then add the other once I am used to it. Or something completely different? Answers on a postcard please... Stats: Male, 32, 175cm (5'9) and 85kg (190lbs) Main Goals: Strength, kickboxing prowess. Secondary Goals: Some Fat loss
  5. Grab yourself a copy of Enter the Kettlebell by Pavel Tsatsouline Do what is says Come back in 18 months and tell us how it went Seriously thought Enter the Kettlebell is one of the best resources I have come accross for starting kettlebell training. It seems really simple, but is very effective. I love kettlebells, they are really fun to use and a single bell can be made to go a long way so the financial investment is relatively low. There are 2 things to bear in mind: 1/ Start at the correct weight. Too light and you will get very little out, too heavy and you will injure yourself very quickly. A good rule of thumb for an average person who is untrained is 16kg for men and 12 kg for women. These may sound light, but believe me, once do your first set of swings you will understand! 2/ Quality over quantity is king. Make sure your form is good on the exercises. If you can, find an experienced trainer to show you proper form. You could check out www.strongfirst.com to find a qualified trainer in your area to help. Grab a kettlebell, get the book and you are set for a good few months of training. Enjoy!
  6. So, in reality, timing for most people will make at best minimal difference so long as calorie needs and Macro ratios are appropriate to training goals? I know Brad Pilon generally thinks that the impact of post workout protein is vastly overstated for 99% of trainees ( He makes some exceptions to pro bodybuilders on a contest cutting diet.). IIRC, he says that muscles remain anabolic from hours to days after heavy training depending on the individual.
  7. I think people often downplay the emotional aspect of 'food addiction'. There is a reason we call things 'comfort food'. Often when people are craving 'junk food' it is for emotional reasons and it is really easy for others to label those struggling with weight as weak willed (I am not suggesting anyone here is doing this, just a general observation). In my case, 5 years ago, I was 6 stone overweight and craved takeout every single day. I could not control it at all. Long stroy short, I came to learn that I was craving foods as a substitute for the fact that I was quite lonely and felt isolated, so I got heavier, which made me more isolated / self consious, which made me crave food more.... vicious circle. Anyway, once I recognised those feelings I could take steps to counter them and my cravings dissappeared in a matter of weeks. Then the weight slowly came off as I made the diet / exercise changes. I still get cravings. Now, my particular nemeses are bisuits and cake. If I am feeling bored or stressed or otherwise slightly down for some reason I always crave chocolate biscuits or some other kind of confectionary. I even give in sometimes (who wants to live their whole life devoid of cake!), but I never binge anymore. I guess the point I am trying to make is, if you are craving something 'unhealthy' (does anyone really ever crave vegetables?) then there is probably an emotional trigger behind it somewhere. The key to controlling those cravings is learning to spot those triggers and acting to mitigate the effects.
  8. So why are my muscles not growing!!!!! I mean I am definitely resting enough.... 5-6 days a week most weeks.... but still not building muscle!! Grrrrrr! [/sarcasm]
  9. So would a good first step for aspiring to pullups be to do some static holds in the above position? Or is it something to aspire to once you can pull yourself up 'anyhow' for a couple of reps? Currently I only have a doorway pullup bar and am using a band under my knees (feet tucked back). Are you saying that this position (almost verical / feet tucked) is a harder variation of the pullup / chinup? I guess working on keeping my body both straight and feet off the floor (hollow position) while in the doorway would certainly help core and lat engagement...
  10. This is a brave thing to admit to yourself. Bravo to you! Often, the first and most difficult step on the road to recovery / change is admitting that you have a problem. I think there are two things that you need to tackle: First is to change food habits, you know what to do here and people have already given you excellent advice. Make small steps to change over number of weeks and you will be on the way to building some much more positive eating habits. Secondly I think you should also make some steps to think about why you have this attachment to fast food. I am not a doctor so I will not even attempt to suggest any reasons why you have this relationship but understanding these feelings may make the diet changes much easier. I know it sounds a bit hokey, but think a really good exercise is to keep a food and mood diary for a few weeks. Write down what you eat and how you feel before you eat it and after you have eaten it. The food log is great for tracking food intake and is a great practical step regardless. The mood aspect will help you to identify any emotional triggers which are driving the unhealthy eating.
  11. Nothing wrong with pictures as a comparison. Actually picture comparisons are one of my favourite ways to track myself as I find weight loss to be a little misleading (doesn't discriminate lean / fat loss / gain) and BF% is notoriously difficult to measure.Unfortunately, both fat loss and muscle gain at the same time is unlikely (but not impossible for a beginner lifter). Fat loss requires a deficit in calories. Muscle gain requires an excess. I find it is much easier to focus on one at a time. If to want to try and lose more fat, cut your calories by 500 a day and keep lifting what you can to maintain your muscle (you will still be able to make some strength gains and raise the weight as you are a beginner). However, you may struggle to put on significant extra physical muscle while in a deficit. To build muscle you will need to eat a caloric excess and lift heavy (again though don't sacrifice form for more weight, patience and consistency is king). You will also need to be prepared for some fat gain if you take the build muscle route. It is inevitable unfortunately. Just remember that you lost 50lbs! If you put 5lbs of fat back on (along with 5lbs of muscle) then dieting them off will be a piece of cake (pun intended). Sounds me like a good plan for you would be to stay at maintenance calories for a few months while you increase the weight in your lifts (particularly the squats). You MAY find that you get some fat loss as you increase the weight in the lifts. As the lifts get harder and you start to miss reps in the final sets, bump your daily calories up by 500 a day. Keep protein up at about 1g per lb of body weight, keep lifting and you will be properly bootylicious in no time! Other than that, keep tracking your weight, keep taking pictures and (most importantly) enjoy the ride! Hope this helps.
  12. First of all, congratulations on the weight loss. 50lbs lost is an excellent achievement. On the squats front, slow and consistent is much better than heavy. IMO, you are better to be cautious with the form than adding weight too quickly. That being said if you have been using the bar for squats for 5 weeks, adding some more weight is probably a good idea. Go by how the sets feel, if they feel easy, add 5lbs. I find that there is a sweet spot of difficulty where the correct form is easier to find. But that maybe just me. If you feel flexibilty is an issue, then some shoulder and hip mobility drills before your workouts (after your warmup) will probably help here. As you are just starting out, I would not worry about depth overly much as long as you are breaking parallel. As the weight goes up and your mobility improves, the depth will come. Just strive to get deeper over time. Posting a video really will be great if you have other from concerns. People here are ace for helping out. Now to business... I have a couple of questions on this. Firstly how did you measure your BF%? 25% seems slightly high if you are starting to show some ab definition (but it can vary so you may not be far off). Soundls like you have got to the 'stubborn last 10lbs stage' which can be a real pain to shift. Secondly, your stated aim is to 'tone up' your butt and thighs. What do you really mean by this? Do you want further fat loss? Or more muscle in these areas? Both of these can lead to better muscle definition but will require different approaches ultimately. For example, if you want to add muscle you need to eat more (and lift heavy), to lose more fat, you need to eat less. For now, I would suggest not changing your diet and start adding some weight to your squats (again, consistent beats heavy every time while you are learning). It sounds like you are currently at maintenace calorie wise and your macros seem to be at reasonable levels, See how this goes for the next month or two while focussing on your lifting. Once your weight on the bar starts to feel heavy and your are happy with your form. You can decide which route you want to take. (i.e. more muscle = more calories + more weight on the bar OR Fat loss = cut calories + maintain weight on the bar) Just my opinion of course, feel free to listen to others with more experience.
  13. I think this is a little disingenuous. If you did not read the article, then you have no real right to claim it is ridiculous. The article makes some very good points about human evolution and points out some very common misunderstandings. Not once does the article claim that a diet without grains / processed food is unhealthy. Nor does it refute that some members of the population cannot tolerate either grains or dairy. The main point the article makes is that the claim that there was some sort of ideal diet for mankind at any time pre civilization that we were perfectly evolved to eat misunderstands the continual nature of the evolution of the species. I agree that the article (and the book) is badly named. It seems designed to be deliberately provocative to sell more books. I have come full circle on the paleo diet idea. I was a skeptic, then a full convert and now feel that it is not really the whole story as far as diet and nutrition goes. Specific (i.e. personal) intolerances aside I see no problems having either grains / dairy in the diet of most people. More protein and more veggies is obviously good for you, but having some pasta or bread as well is not going cause issues for most people. If you are intolerant to something, or it makes you sick, don't eat it. If not, enjoy your pizza.
  14. I guess the way to think about it is to start mesuring something. If weight is your concern, weigh yourself If Strength is your focus, test your deadlift If BF% is your concert, meaasure it (somehow). Be consistent with how and when you measure and adjust based on what you see. If you feel fine, have good energy levels, can do your workouts progessively and your Weight / Strength / BF% goals are being met... Then you are doing it right.
  15. Have you come accross Original Strength or Becoming Bulletproof by TIm Anderson? Alot of the stuff in there is geared toward better movement and improved posture and could be included in a SMART goal. Basically it is a set of movements / exercises that you do three times a day, everyday (takes about 3 minutes each time so only 10 minutes a day) to help with movement patterns. So you goal could be: Do the exercises, 3 times a day, everyday for the next 6 weeks. Maybe something to check out / consider.
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