Thursday, March 17, 2016

Beginner Gain question while cutting

So I'm not necessarily a beginner. I lifted for about a year and a half while on a cut, and made semi-decent gains just as part of the process. Well, for the last year and a half prior to this I got swamped with work, and relationship drama that literally took 95% of my time away so I couldn't work out anymore. Free of my bonds, it's time to pick up the ol' habit again.

I'm aiming for mainly strength right now to get my body back to it's previous glory, and being able to have my mobility and functionality back all while losing some weight before I get into seriously aiming for size again.

I've read that people can get beginner gains again if they haven't lifted for an extended amount of time. So I have 2 questions. A) is this true? B) are beginner gains effected by cutting? (obviously they are, but can they still be made?).

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NSV: Letter from the doctor.

November 2013, 425lbs

I had made a visit to my Dr for whatever reason. On the tail end, as always, I got a lecture from him about my weight. This time though, he dropped a different bomb than usual. "You will never lose your weight on your own power. I want you to buy into [popular hospital run meal replacement program], it's your only chance." (paraphrased)

Well I left there discouraged, as fresh out of college student I had no disposable income and could not afford those programs. So instead, I turned mad and got defiant. That coupled with a person in losit's IRC telling me to try keto really got my ball rolling.

November 2015, 225lbs

I sent a letter to my old Dr, thanking him for making me upset and telling me I would never be successful alone. I really wanted to let him know how appreciative I was for challenging me.

March 2016, 210lbs

I got a letter with a forwarding address sticker, inside a letter with a forwarding address sticker (three different forwards, you rock USPS!). Inside was a letter from my Dr,

"Thank you for the note! It was awesome to see that I was wrong! (Nobody's perfect) Keep up the good work!"

My most favorite NSV so far. I'll have to frame this :)

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Any difference in higher cost wrist wraps?

So I use wrist wraps a lot and wondered if there was any actual benefit to the higher priced wrist wraps compared to the cheaper £5 ones you can get online. If so what difference do you notice?

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Help Requested: New Workout Routine Desired

Hi everyone, I am looking for a new workout routine that satisfies the following criteria: has a lot of volume, allows me to lift 3-5x per week, with 5x being preferred, allows me to bench 2-3x a week, and that also allows me to focus on muscle hypertrophy while also building strength.


Some background information on myself: I have been lifting for 2.5 years now, I have been on StrongLifts 5x5, Starting Strength, Scooby's Advanced Workout, and am currently on Phrak's Greyskull LP Variant. I also ran cross country in highschool, and regularly do some running once or twice a week for about 20 minutes at a time.


I want to bench 2-3x a week because I've noticed my body's physique has developed mostly evenly (much to my liking), however, my pectoral muscles are lacking in size, most noticeably my upper chest. Since I have a wider torso, I've decided more bench volume would be the best solution for more pec development. I am also currently bulking to ~185 lbs, so now is the time to find a workout to cater to my physique's shortcomings.

Overall, if you can think of a better workout that suites my fitness goals (gaining strength and building muscle) while also addressing my issue of pectoral growth, I'm open to different ideas.


Current stats:

Sex: M

Age:20

Weight: 155 lbs

Body fat %: ~15%

Height: 5'6


Current Lifts:

For some lifts I do not have a recent 1RM so I'm just posting my most recent successful workouts.

Bench 175 lbs 3 x 5

Overhead Press: 120 lbs 3 x 5

Squat: 1 x 255 lbs (few months old)

Deadlift: 1 x 315 lbs

Pendlay Row: 145 lbs 3 x 5


Pictures of me:

http://ift.tt/1S6Kgpt

Thanks so much for your help guys!

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Feeling tired all the time

Hi guys,Been dieting + working out for 1month (with cheat meals) then 3 weeks off cheat meals.1900 calories a day +weight/cardio 4 times a week.Currently injured back so just doing alot of swimming HIIT cardio,Today I was sick of being tired constantly.So I had a refeed.I got 2 burritos filled them with scrambled eggs/cucumber/sweetcorn/50g rice each/tomatoes and ate like a champion.Now I just made the batter of protein cookies.3 scoops whey/protein milk/2 eggs/bout 70g white chocolate chips.I'll enjoy that later. starting weight:215 current(as of this morning):194.8 I'm trying to get abs for the summer(Before june 1st,I reckon it would be around 165-170) My question is should I or shouldn't I have done this? I figure about 1 and 1/2 hours of HIIT cardio swimming will burn this all off tomorrow and I've to stay away from weights until lower back is healed.Any tips would be greatly appreciated.

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I have a few questions. 14 year old here.

You can see my thread here to see what equipment i will buy.

I've a few questions.


  • Can i use a bench bar as a squat and deadlift bar?

  • Is there any equipment that i'm missing?

  • What plates should i be looking to buy? I'm not sure how much i can squat, deadlift and benchpress with.

  • Instead of pullups, can i do barbell curls?

I'm thinking of starting this routine: http://ift.tt/1gghwdN

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Shoulder "pops" while doing overhead press

I'm a beginner lifter (3 months) doing sl 5x5 and when doing the overhead press my right shoulder pops.

I don't feel any pain at all and my joint isn't dislocating from what I can tell. Can anyone help?

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How can I tell the difference between muscle knots and fascia tightness?

Sometimes I feel crunchiness...is that muscle or fascia?

And when I'm rolling on my lacrosse ball I feel sore spots. Muscle or fascia?

Or does it even matter?

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I'm down 50lbs; just 2lbs away from Obese to Overweight BMI; my BP has gone from 146/93 to 118/64. Everything is possible!

http://ift.tt/1Mbq7PB

Hi All!

I wanted to make a progress post and thank all of you for your stories and posts that I've used for motivation for the last year. I appreciate all of the honesty and positivity within this group; it has kept me on track and helped maintain my journey!

I started at 221lbs (obese) and have gotten down to 171 (2lbs over overweight) using diet. I've been logging everything, including even a nibble, every day in myfitnesspal (MFP). I'm strictly maintaining a gluten-free diet (gluten intolerant) and go through phases where I do lower carb but not low or no carb. Sometimes I work on balancing macros and really tracking those in MFP. I find that I have better results within a week when I'm doing lower carb and tracking/balancing macros. A big thing for me in this journey has been addressing my emotional eating and binging which was brought on by childhood trauma as a technique to keep people away from me/let me be invisible. Now that I'm getting down into a weight where people look at me, flirt, want to engage and be friendly (they see me instead ignoring me when I was heavier), I'm having to continue addressing those traumas and self-protection tactics I've previously used (eating/being heavy). In addition to diet (primary tool), I've added indoor top rop rock climbing, couch 2 5k program, and bike commuting to work. The exercise was added to address cardiac improvement and has been great for improving my blood pressure and helping me sleep better at night. I have between 30 and 50 more lbs to lose; I've guesstimated that I'll need about a year to get to my goal weight. During this time I have goals to improve my 5k time, go up a couple grades in climbing, and train for a bike race (non-competitive for me).

Again, thank you all for your honesty, stories, being vulnerable and all of the positivity! Keep on keepin on for achieving those goals and making progress!

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280 to 145. Hit my goal this week!!!

http://ift.tt/1RRl83i

went from 280 to 180 about 3 years ago by just moving more and a vegetarian diet got stuck there for awhile

finally been trying to reach my goal of 145 since january

i have done an hour of yoga everyday for the last 3 months... sometimes intense sometimes more healing and am a vegetarian

just super happy to finally be able to just enjoy my body

the excess skin is sad but the yoga definitely helped tone it up.

and when i say yoga i mean i really get into it i dont just fly threw a power yoga

i focus deep on each muscle movement like a meditation

yaaay

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I lost the weight that I re-gained when my dog died.

I gained back all the ten pounds I lost after my little boy passed away. I logged all my meals and counted all my calories... and I was stuck.

But recently, I spent a week out of town and wasn't able to use MFP. I lost more weight that week than I had been previously, and the trend continued when I got home.

I guess I just really suck at measuring, and I can't afford a scale. I'm just eating and biking like I'm trying to maintain my goal weight, and it's working.

Has this happened to anyone else here?

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I'm over 350 pounds and just started exercising and I've lost my first 5 pounds

It's not much but it is a start to a healthier life for me

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1 year of working exercise!! (progress pic)

Hey Guys,

I believe this is my first time posting on this /r/loseit. I have been following it for a while. This morning I received an email from MapMyRun. It said 1 year today I started using the app. Below there was a button to check out stats. I looked at them and was shocked to see what a year of hard work really looks like. The thing that really blew me away was the 102,000 calories burned. It has been a long journey of eating healthy and working out. I am starting to add a lot of weight training to my cardio so I have gained a couple pounds since my lowest weight, but still trucking along!!

Here is a quick progress pic my wife put together for me. On the right I am at my heaviest (290) and on the left not quite my lightest but pretty close (195).

Thanks for the constant support!!

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What small changes helped you improve your fitness?

Hi there,

Pretty new and starting to seriously get into lifting (~3 months). I think I'm on the right track but are there any small changes that you made that helped you improve your lifting/overall fitness?

Thanks!

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Realized why I was "plateauing"; plus a progress picture

So, for the past two weeks my weight hasn't changed. I've been stuck at 144lbs and feeling completely discouraged. All I could think was that I can't possibly restrict my calories further than 1200 and I already exercise almost every day so there is just nothing I can do. But then, thanks to MFP, I decided to take an objective look at the weekly view of my calorie counts for the past couple weeks. Almost every single day was a least a little bit in the red, meaning I had gone over my 1200 calories/day limit by a couple hundred each day...and I had taken my regularly scheduled cheat meal last week as an opportunity to indulge in an extra 1000 calories over my budget. I had become waaaaay too comfortable with eating over my calories. For some reason I kept thinking, well it doesn't matter if I go over by a bit because I'm going to have to eat at maintenance eventually anyways, which I now realize is an okay mindset for someone who may allow themselves maintenance weekends or something like that, but not okay if I want to keep losing weight at the same rate as before when I hardly ever went above my 1200 calories/day. Even though I thought I was eating at a deficit, I was definitely eating at maintenance for two weeks and then blaming everything else for my "plateau" (I hesitate to call it a plateau since really it was just maintenance). So basically I'm posting this as a sort of PSA, that if you're feeling burnt out like I was, frustrated, or are currently in a plateau, it could be helpful to take a step back and really critically examine your calorie intake (think about how strict you really are with weighing, tracking condiments, etc.), exercise intensity and make sure that you really are adding everything up correctly. Though I understand that plateaus do happen, so even if you're already doing everything right your weight loss may still temporarily slow or stall. Today is the day I get back on track. No more maintenance days or cheat meals for a while until I feel confident that I can do so in moderation. Also, I thought I would throw in a progress picture just for fun/potential motivation. I've tried losing weight with fad diets in the past (teas, pills, you name it I tried it), but this sub really made me a true believer in CICO. I had no idea that it was such a simple concept (not always easy in practice though). so here's my progress from early January to yesterday This is basically a reminder to myself that CICO works, I just have to accurately track to get the results.

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I'm losing weight because I'm vain.

I began my weight loss journey on January 18, 2016 because I'd hit my highest weight ever (~178 lbs) and I hated what I saw every time I looked in the mirror. I'm 5'3" and even though everyone told me I held my weight well, I didn't want to hold that weight at all. I'd been saying I wanted to lose weight for months and my SO had started telling me that if I wanted to lose weight I needed to get off my butt and do it. He was right.

So January 18, I went to the gym, took my "before" pictures and decided that it was time to make a change. And every time I look in the mirror or go to the gym or make myself a meal, I think about all the girls I've always been envious of. The ones who have the tiny waist lines. The ones who all the men look at and all agree is hot. The one who other women look at and all agree is beautiful and wish they were.

I want to be that woman. I want my SO to get jealous looks from other guys when we go out together. I want double takes from strangers. I want to feel awesome about getting pictures taken when I'm in my bikini and when I'm getting dressed up for date night I want to feel like I'm actually beautiful instead of feeling like my SO is lying to me when he tells me I'm gorgeous.

I try not to be vain, I was always taught it's not a good trait to have. But when it comes to my body and where I want to end up, I've decided that being vain is okay as long as it gives me motivation to become a healthier and more beautiful me.

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Quitting Cheat Meals

So I know that cheat meals and cheat days are a pretty controversial topic around here and that there are plenty of previous posts about cheating, but I have a bit of different discussion question for you all.

We have to eat, obviously. We need it to maintain all aspects of good health and to survive. So compared to smoking cigarettes or drinking in excess, two behaviors are not necessary and therefore are able to eliminate them from our lives, we know that eating is not something we can "just stop doing."

So my questions for everyone is would it be possible to quit having cheat meals and therefore binge eating "cold turkey"? I am having such trouble getting myself to quit the once-a-week cheat meal in order to maintain my sanity, and yet notice that in doing so I allow for myself to make more slip-ups in the future and continue to eat poorly even after that meal is over for the week. Just thought I would get everyone opinions on whether it is better to quit the cheat meal and if you personally have done this and noticed that you also quit binging as much.

Thanks!

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Compact fitness gear for men

Hey all,

I take my gym bag with me a lot and I just realized its got precious more than a pair of shorts, tank top, and towel.

Do you think theres anyway or any products out there to compact those three items so that they fit in your pocket or small bag compartment?

-FH

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Running problems

I run a mile on the track on my campus on Tuesday's and Thursday's after class. I'm getting better shaving off some time each week, but here's my dilemma: I don't feel tired or out of breath when I run or when I finish, my shins just start to really hurt when I run, which is why I run the long ways and walk the curves. Any remedies to help with my shins? Should I do something to slim my leg mass etc?

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Question about "fast" weight loss..

So I've been counting calories, cutting soda, being somewhat a bit more active, and sticking to 1200 calories or less (because it works for me as I'm generally satisfied consuming that) and it has led to rapid weight loss. So you have a clue, I lost 7 lbs in the last week alone. I'm a big guy, so I understand 1200 calories and the change in lifestyle and nutrition is boosting weight loss, but from time to time I hear ignorants who even though I am right now almost 35 lbs lighter than I was less than 2 months ago, will tell me "oh, don't get your hopes up, that is water weight." I tend to shrug it off, but it got me thinking.

Every time I weigh myself I readjust my calorie/nutrient goals in MFP, so that I have updated and accurate info, but I wanted to know: let's say someone loses 15 pounds of "water weight", and after readjusting MFP you stick to your calorie goal, will you continue losing weight, or will it not matter because that weight was water weight to begin with?

Hope I got the idea through, I didn't quite know how to put in words what I am trying to ask lol

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Running/cardio question

I usually run after my workouts for anywhere between 1-3 miles after my workout. The problem is every other session I am winded struggle to run as much as the session before. For example, on one day I run 3 miles but the next day I try to equal that and I struggle to get to the 1 mile mark. I can feel my lungs struggling at the .30 mile point. And the next run I'll be able to do the 3 miles again. Does anyone know why this is?

I try to run at least 4-5 times a week and am working on longer distance little by little. I also play soccer on Saturdays and don't want performance to be affected on a "bad" day.

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"rushing" the first 5x5 workouts

Hey,

So want to start with my first real Programm. I did Lift about 7 months with a sort of freestyle plan so I already got some strengh (still beginner propobly). Can I sort of rush the first 5x5 workouts (with Form always being my #1 priority) in terms of rest time?

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I got cut from my HS soccer team for not being fast enough. How do I become faster and get more stamina?

In the 100m sprint, I get 13 seconds and in a 2k run I got 7:57, and I'm wanting to show my coach she made a mistake, So I plan on joining the track team. And one thing, for the 2k run I got 7:57 and sprinted at the end and the next morning I felt a lot of pain having trouble running for more than 10 seconds. Any tips?

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Missing anything from this full body workout?

Hey guys. I'm a 47yo dude in OK shape but trying to get even better. A trainer at my gym recommended the below routine.

My goal is to tone, keep the weight off, and improve flexibility. I have some minor lower back issues typical of my age.

I want to do 6-7 compound exercises twice or three times a week. Do the below exercises hit most of my muscle groups? Anything I should change or add? Thanks!

Here is what I'm doing - sorry 'bout the names - not sure exactly what these exercises are called (doing three sets of each):

  • Walking lunge with 20lb dumbbell curl - x20 steps/lunges
  • Slam ball bend-over - bend over with knees straight lift 30lb slam ball over head, behind head to touch back of neck, then slam to ground - x10
  • Hamstring curls - bend over with knees straight, lift olympic bar and perform a curl as I straighten/stand up - x10
  • Clean and jerk with squat- perform clean then bend knees, bring elbows to knees, then stand up lifting barbell above head - x10
  • Pushups and planks - alternate pushups with planks - reps vary - typically go to failure last set
  • Lat pull down on cable machines - x10
  • Kettle bell swing between legs - to failure
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No Question Too Small! - General Q&A Post! Everyone welcome to ask or answer!!

Have questions? Here are some answers!

Sometimes people have a question but don't want to make a whole post -- that's fine. Ask right here! What is on your mind? Everyone is welcome to ask questions or provide answers.

TIPS:

  • Include your stats if appropriate/relevant, for example:
    • 25M 5'9" SW:225 CW:200 GW:160 Desk Job with jogging habit
    • F/33 5'4" SW:14 stone (196 lbs), CW:14 stone (196), GW:not-sure at-home mom chasing the children
    • 34F 168cm SW:73kg CW:68kg GW:whatever looks good -- full time busy retail clerk
  • Post your question as a top-level comment, people will reply
  • Keep it on-topic to weight-loss or related subjects
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6 Simple Tricks to Boost Your Metabolism

Your metabolism is not completely under your control, but there are plenty of ways that you can rev it up each day by creating some healthy habits. Watch this video for the six ways that you can boost your metabolism.

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Calorie deficit headache?

So i have been doing calories in vs calories out for a couple months and have lost around 15 pounds so far. I recently bought myself a food scale to be more accurate with my calorie counting on myfitness pal and i noticed in the past couple of days i have had a slight lingering headache and overall loopyness. I am sticking between 1500-1600 calories a day. Is this normal? Is it because I am actually getting around 1600 calories and not how it was before just estimating my calorie intake? Will it go away? I feel a little bit better today but i am just curious. Thanks

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50 Days- Intermittent Fasting, Zumba, and a Journey to Mordor!

On January 15th I joined the New Year, New You 2016 Challenge. After 13 days of struggle I realized that whatever I had done in the past to lose weight wasn’t going to work this time. It wasn’t as simple as CICO and moving a little anymore for me, so I had to change something more significant.

On January 28th, I decided to try Zumba via the Wii U, and 16:8 intermittent fasting. I also began to take part in the Walk to Mordor Challenge, and recently started to go to the gym. I've lost 9 pounds so far, and I want to share what I’ve learned in hopes that it may eventually help someone else.

*There is NO EASY SOLUTION. Everyone’s body behaves differently. Height, age, gender, activity level….all of these things contribute to truly sustainable weight loss. As such there is no one-size-fits-all solution to this lifestyle change. What worked for me only 3 years ago no longer works, so I had to take some measures beyond what I had before.

*Intermittent fasting was a scary thought. I have had low blood sugar issues in the past. However, I’ve been able to keep that in check through my IF. I’ve only slipped up a couple times by eating before noon or eating after 8…my big problem now is that I don’t eat ENOUGH. I’ve been floating around 1100 calories a day before exercise! There are also side effects…fatigue was the big one. If things start going wonky SEE THE DOCTOR.

*Fitness starts with your face. Food is so damned important…and it’s not even what you eat, it’s how much you eat. Loving to cook is a huge help as well as a food scale. I was religious with logging everything that passed my lips, and that’s made a huge difference.

*Zumba is super fun…if you already know how to move. It’s also unforgiving as fuck. I’m only playing the game (about 4-6 days a week!) and I’ve seen a huge difference in my endurance. Each session I do is about 450 calories of burn depending. It’s not easy at all, but I feel AWESOME.

*Give yourself a freaking break. Take a cheat day, rest, be lazy, eat pizza. But then get right back on the wagon! You won’t make any progress if you hurt yourself or starve yourself. Don’t obsessively weight yourself either…I learned that the hard way.

*Don’t get discouraged if it starts slowly. I didn’t see a change for a week and I have lost 9 pounds so far.

*You CAN simply walk into Mordor. It’s just really fucking far away.

*Support is important. Friends, family, strangers on the internet!! You guys have been a godsend to keep me going, and I sincerely thank you, r/loseit.

Hoping to be under 200 for the last weigh-in tomorrow!

F 5’ 10” 31 OW: 235 SW: 212 CW: 202.4 GW: 155

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Nutrition (and Supplement) Thursday

Welcome to Nutrition Thursday! Our weekly thread to discuss anything and everything about what you consume to fuel your training.

Feel free to ask or discuss any topic concerning diet, nutrition, and supplements that you wish.

And of course don't forget to try a search of the sub or check out Examine.com to see if your question has already been answered.

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How to Squat: The Definitive Guide • Strengtheory

The super helpful, and all around awesome and stronk Greg Nuckols (/u/gnuckols) has just released the longest, most in-depth article on the squat... completely free! Here it is:

How to Squat: The Definitive Guide • Strengtheory

It is definitely long, but definitely worth a read for lifters of all skill levels.

Thank you beardsmith!

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Are there people who got shredded after 30?

Im almost 32 and I am disappointed myself of not reaching my goal when I was in my mid 20's. I am always stoked for the people who reached their goals but it always seems to be the youthful.

Im still hopefully but I realized its gets harder as I age.

If you guys and gals have pics, please feel free to share. And share your advice and experiences.

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Form Check: 500lb Jefferson Deadlift

Good morning /r/fitness

Yesterday I hit a milestone of a 500lb jefferson deadlift which is an increase of 95lb in less than 7 weeks. I pulled this again from the other side a few minutes later.

I'd love a form check from you all as I continue progressing towards the USAWA world record Jefferson Deadlift which is 605lb

Thanks!

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What's your weird gym habit?

Do you do anything in the gym or during workouts which would cause people to stare at you and go WTF?

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Preparing for a triathlon?

Hi, first time posting on this sub-reddit after months of browsing. In my town there is an annual triathlon of 100km. That's 2k swimming, 80k bike and 18k run. It's in November. I'm fairly skinny (~58kg, 175cm or 127lb, 5ft 7), and I'm mostly an indoors person with limited physical activity although I have invested in a gym membership as of last week. Was wondering if any fitness buffs or triathletes out there had any advice on how I should spent the next ~8 months to prepare? I have no idea where I should start and where my focus should be, other than to just run, swim and ride. I don't just want to be able to finish it, my hopeful goal is to somehow do quite well, perhaps finishing within 2 hours. Thanks.

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What is, if any, the difference between a "squat press" machine and a leg press machine

I tried googling it and all the results were articles about actual squats vs leg press.

At my gym they don't have a leg press machine, they have a "squat press" machine. It looks identical to a leg press, but the weight is loaded underneath the plate and not behind it, not sure if this somehow influences the movement or the muscle groups used.

EDIT: This is the machine in question:

http://ift.tt/1S61H9m

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What are some good supplementary exercises to include while doing SL5x5?

I feel like there's always more I can do with the 5x5 program and was wondering your suggestions/experience with adding exercises in addition to 5x5, thank you in advance!

Edit: Not including cardio, just curious about other weight exercises.

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Help with one of Scooby's workouts

http://ift.tt/1Uiuk6N

I know Scooby is not the absolute gospel of fitness, but I've been a fan of his for years and I love his approach.

I'm a little confused by this workout plan, and I suspect he's made a mistake with his suggested rep ranges, since only the first day suggests 8-12 reps while everything else is 4-6.

I'm mainly asking because it seems loosely similar to something like PHAT where rep ranges are more important. Can anyone suggest if there's something here that should be changed?

Thanks!

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Slingshot for bench?

I have a buddy that just picked one up. I tried it out. While it felt awkward it also had me pushing weights that were a lot heavier than my max.

Is this just a gimmick? The elastic band pushes it off? When go ogling about it all I can find is people raving about them and saying that slingshot helps with strength gains.

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Bench pressing without a spot - safety?

I'm getting back into fitness after a long (~4 year) break. And by that I mean I went to the gym perhaps a dozen times with a friend... so I have some of the basics of how to do the activities, but not a huge amount else.

This time, however, I'm going to be mainly going alone: which leaves me without a spotter!

This is fine for most of my activities which don't need a spot, but I'm a bit nervous about doing bench presses without someone there to help. For one thing, I tend to lift around as much weight as leads to failure on ~8 reps first set (typically ending with failure on 5/6 reps on the last set)... and I'm a little worried I'm going to drop the bar onto my chest/neck.face, or even just that I'll embarrass myself not being able to put it back. I know, I know, nobody cares that I'm new, but as the skinny newbie I'd still rather people looked at me and thought "Good on him, he's working out" rather than "Did that idiot just break his own nose?"

What can I do about this? Other than finding a spot, which isn't always possible (although I will be trying to do so): reduce the weight to the point I'm not quite at failure on that last rep, do one fewer rep? Use a machine for a similar exercise when I have no spot?

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Get sick working out in the AM

I work pretty late so when I go to the gym I don't get home until 9 or 10, but if I try to workout in the mornings I throw up or feel sick all day without fail. I don't have time to wake up an hour early just to eat something, so does anyone have any suggestions for how I can help it?

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If I'm weighing in for a weight-loss challenge in the morning, will doing exercise the night before help decrease weight for that weigh-in?

If I do, say, an hour of jogging tonight, would that help bring down my weight for a weigh-in tomorrow? Or does weight-loss not work that fast/that way? Or would it be a negligible change. If ever?

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Coming Soon: Automated form checks

Was looking at what's new in the world today, and came across a pretty cool preprint (not my work I swear!) where they're looking using a Kinect to estimate a bunch of energy expenditure metrics. It's not a Science or Nature paper, but the idea of these types of automated form checks is a cool one.

Open source preprint (PDF warning)

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Looking for low-impact exercises for consistently injured neck and shoulders.

I seem to randomly pull a neck or shoulder muscle at least once a month, and by randomly I do mean just that- I can't turn my head today because I injured my left neck by sneezing too hard this morning. I like to workout regularly but these consistent injuries keep sidelining me, are there any good low-impact workouts I can do to strengthen these muscles to hopefully prevent future injury? I've browsed the wiki and can't really come up with anything helpful. Thanks.

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Is my heart rate monitor overestimating calories burned?

I have a SportLine Duo for women. The HRM lets me input all of my personal info such as weight, height, age, activity level, target heart rate, and etc. It also has a chest strap that's suppose to get accurate readings. When I do about 30 minutes of cardio (p90x cardio video, kenpo and plyo) It says that I burn around 400 calories. When I do some weight lifting/strength training it says that I burn around 750 calories. Most of the time, by the end of the day, my calorie tracker says that I have burned around 1,170 calories. I feel like it would be accurate with the chest strap and all of the info I am allowed to input for accurate readings. It just seems so unbelievable sometimes. I am working hard. I am working out an hour and thirty 6 x a week and soaking in sweat by the end of my workouts. I am overweight and out of shape (F 30;148 lb). I am only 4 weeks into my weight loss journey and I have lost 2 pounds so far. I assume that maybe since I am so out of shape that I might burn more in the beginning. Does this seem accurate or should I invest in a more expensive/accurate hrm? Any advice would be appreciated.

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Am I gaining muscle or fat? Is this gain normal?

As part of my new years resolution, I have taken weight training/working out more seriously. I signed up to a gym a month ago and have been following this 12 week program ever since; this is my 5th week. This is the first program/routine I've followed and my first month of 100% dedicated gymming.

So far, I've been doing well and have been making decent progress in terms of my lifts. I'm naturally quite skinny/small sized so I've upped my calorie intake and have made myself eat more in the past month.

A few days ago, I weighed myself and realized that I put on at least 3-4 kg (6.5-9 lbs). I was surprised and what I'd like to find out is if the gain in mass is due to muscle and/or fat? My goal is to get "bigger" in a sense but stay relatively lean at the same time.

If it is indeed muscle, is this a good sign of me making progress? I'm worried as I know when trying to build muscle, it is easy to gain some fat at the same time without you realizing.

  • age: 17
  • sex: M
  • height: 173cm (5 ft 8 in)
  • previous weight: 67kg (147 lbs)
  • current weight: 71kg (156 lbs)

I'm new to posting/asking for assistance on this subreddit (I've read through the rules though), so if I've done anything incorrectly, please let me know. Also, if there's anymore information required, I'd be more than willing to provide them. Thank you all! :)

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ELI5: Why do I often see people saying that you shouldn't count calories out?

I decided to improve my health around 6 weeks ago and so far I've lost 7 lbs (I'm 5'8" and weighed 200lbs when I started). I've been using MyFitnessPal to track my daily net calories and I do it mostly by estimating the calories of the food I eat. When I exercise, I also enter it and the app subtracts that from my calories for the day (note: I realized quickly that MFP seems to overestimate exercise calories burned so I just use other tools online for the estimating and adjust it manually in MFP).

My question is why do a lot of people advise against counting calories out? The way I see it, if I have a daily caloric goal and I do exercise, estimating calories out is a good way to know how much more I should eat for that day to still get the more or less the calories that my needs to function well.

Some people say just count calories in and treat the exercise as a bonus loss. But if that's the case, I figured I might be in danger of eating too little to compensate for that day's activities.

Can anyone shed some light on this? Thanks!

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What would the main differences in progression/results be if I followed a 3x5 format instead of a 5x5 format for stronglifts?

Could I still add 2.5 pounds per workout? Would this slow down my progress??

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Estimate my bodyfat please. Pic included & tips appreciated!

Hey guys,

I used an online calculator and a caliper to test my BF and got >30% which is pretty fat imo: http://ift.tt/1TQNLDy

My picture: http://ift.tt/1Rovxmv . I am 6' 5" (196cm) and 210 lbs (95kg)

Do you think this is accurate and what training tips would you give me?

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Advice needed: Being healthy while recovering from an eating disorder (x-posted to /r/xxfitness)

I have recently begun working out properly (dec 2016). It started out approximately 2-3 times per week, but has gone up to 4-5 times per week, and the type of exercise varies (strength, cardio, etc). For the past couple of years, I have also struggled with an eating disorder. I haven't lost or gained weight as such, so ED is perhaps not the correct term, but I've had a lot of anxiety connected with food and my body image. This anxiety has never been related to working out. I've seen a therapist about this, up until november last year, and I have been doing a lot better in terms of body image, and I haven't had any truly "bad days" in a while.

Even though I'm doing a lot better than I was a year ago, I'm worried about my progress in terms of mental health. I'm worried that the reason I'm not having as many bad days as previously is not that I'm doing better, but just that I feel my body looks better than it did previously. I'm worried that I push myself too hard sometimes, I'm worried that I won't know when to stop (even though I feel in control now). I still eat as much - more than previously even to keep up with how much energy I need - but I'm worried my previous food-anxiety will transfer itself somehow.

At the same time - I love working out, so much. My back pain has stopped, I have so much more energy and I feel strong for the first time in my life.

My question is then in regards to all of this - does anyone here have experience with balancing mental and physical health like this? I would really love some advice. How have you dealt with these types of scenarios?

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Losing the facility to squat for several months.

Hey guys.

My current issue is that I work in the maritime sector, and though I've been along side for a while I'm soon to depart to sea for several months.

Although we have a gym on-board with free weights, there is no squat/power rack so squats are pretty much out of the question for the time being. (Also squatting at sea can be …. interesting)

I'm squatting at 390lbs now, and though I've seen similar questions asked previously they where at numbers somewhat lighter than this. I'm wondering if anyone could recommend on exercises that would help either maintain or minimise my squat ability over the time without a squat rack.

I'm thinking about cleaning front squats.

Many thanks

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