I use healthy food as the foundation of my meals, however i will use things that aren't great like reduced sodium soy sauce or honey to make the meals taste better. I find that works pretty well for me, i eat 1 cheat meal a week.
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Fitness |OT| A New Era Begins
- Thread starter EssBeeVee
- Start date
Bringing your legs forward should make it harder on your abs as you are essentially doing an isometric leg raise, or part of one.
The abs are engaged (or should be) a lot in pull ups because it is easier to lift something stiff than something wobbling all over the place.
It asserts this in the paper " the RA are activated to a greater extent as the performance surface becomes less stable. "
Pull ups are one of the best back exercises and should be a staple in any back workout.
Abs may get engaged a lot but not with any meaningful stimulation for growth. You don't come away from pull ups thinking your abs have been worked hard, unless you're doing a L-sit pull up.
I have a minor niggling elbow pain that tends to get flared up by pull-ups so I tend to Avoid them.
I've just really started to focus on my core and glutes for exactly that reason. I don't have back problems but I do worry about doing deadlifts. Also I think it's important for squats too which can also damage your back though it's probably not as common of a cause as deadlifts.
As a nurse im making that my priority going forward. A strong back, core, glutes and good flexibility to prevent injuries.
Your erector spinae is not really designed to be a mover, it is like the abs. It's for stability. Your glutes should be doing any hinge work by pushing your hips forward to create an upright posture.
Try doing glute bridges and hip extensions without using your lower back. Even just try flexing your butt standing up and while sitting.
Your hip can only really extend until it is parallel, afterwards your hips pitch forward and you extend your lower back.
Then your abs play a role in keeping your pelvis in a good position, with something like the hollow body. Where your main ab attaches on the pelvis should pull up so that your back is flat against the ground.
Probably the 2 most important areas to strengthen, dat booty and the abdominals. Everything runs through them.
I've just really started to focus on my core and glutes for exactly that reason. I don't have back problems but I do worry about doing deadlifts. Also I think it's important for squats too which can also damage your back though it's probably not as common of a cause as deadlifts.
As a nurse im making that my priority going forward. A strong back, core, glutes and good flexibility to prevent injuries.
I've been lurking for a little while, but I'm hoping someone could help me out.
I've been on a cut since January and was wondering if I should worry about strength training. Is it guaranteed that I'm gonna lose strength while I'm trying to get lean? I just did squats today and could barely do 195 lbs for 5 reps, and I also experienced some pain in my shoulder blade while I was squatting(this has happened in the past but it's been several months). I've got scapular winging and it kind of sucks, especially when bench pressing. I've been consistently stretching every night before going to bed at least 4 times a week since the start of this year and it doesn't really look like it's gotten any better.
Thanks in advance for those that provide assistance!
I've been on a cut since January and was wondering if I should worry about strength training. Is it guaranteed that I'm gonna lose strength while I'm trying to get lean? I just did squats today and could barely do 195 lbs for 5 reps, and I also experienced some pain in my shoulder blade while I was squatting(this has happened in the past but it's been several months). I've got scapular winging and it kind of sucks, especially when bench pressing. I've been consistently stretching every night before going to bed at least 4 times a week since the start of this year and it doesn't really look like it's gotten any better.
Thanks in advance for those that provide assistance!
If you're on a caloric deficit you're going to lose strength, it doesn't mean you should stop strength training though. If you're shoulders are bothering you then try doing a squat variation like a front squat, bulgarian split squat, goblet squat, or use a safety squat bar to spare your shoulders.
The goal for strength training while on a cut should be to maintain mass and strength. A dip in performance just makes sense though.
No, it isn't guaranteed to lose strength. I gained strength on my last cut. Just go in with the goal of maintaining.
Go see a PT for your shoulder. There are plenty of exercises you can do to help but no one in this thread will be able to assign you the right ones.
I ate more than usual yesterday and felt like I had lower energy today (and much more water retention than normal, which is a mixed bag for me). Instead of pushing myself the hardest in terms of intensity, I backed off a little. I did a bit of drop sets and on the last set I went as close to muscular failure as possible. And then I held the position as long as I could. And I took longer breaks to allow my performance to recover. I think I ended up having a really good workout and it is a good thing I have a double rest day coming up since I expect to feel it.
I'm losing hard earned muscle hand over fist with this sickness and I'm not fucking happy about it. :(
That sucks dude. Hope the docs figure out what's wrong soon.
Anyone else using myfitnesspal to track calories/macros? Im kinda unsure how to approach inputing some meals. For example, I had 100 grams worth of oats for breakfast. Am I putting the serving size of dry oats (which in the app is 30 grams for 1 serving) or is that serving size supposed to be for cooked oats?
You need to check the packaging to see what it says. Usually people write "dry weight" or "cooked weight", but you can't guarantee it.
I have a lot of trouble keeping cardio up. Once I started forcing myself to go to the gym on the way to work in the morning though, weightlifting got a lot more automatic.
You just gotta set a goal and go for it. We can't do everything so inevitably something else has to take a backseat.
Just like in working out, sometimes you need to sacrifice time training one thing so you can focus on your goal.
The ills of a finite system.
There's programs out there that can be done at home with little to no equipment that will get you a very good workout in 25-35 minutes with cardio built in. Circuit training + reduced rest periods makes a huge difference. It's not ideal for power lifting but for general fitness it's really awesome. I don't like long workouts either.
I used to do the P90X stuff. I still don't think I could do a lot of the Plyo stuff without wanting to puke. lol
Ted Naiman promotes a pretty short exercise type. 1 push, 1 opposing pull, 1 leg... just get as close as you can to absolute muscular failure. I think he uses bodyweight + bands. Takes 15-25 minutes. When you have less time, aim for intensity over volume.
All these One Punch Man recs are on my YouTube and now I'm wondering how much progress I'd make in a month of doing that lol.
The running is my biggest gripe and I would rather try to figure out how to transfer miles ran to skipping rope.
And I don't see any back related workouts for it at least from the anime...
The running is my biggest gripe and I would rather try to figure out how to transfer miles ran to skipping rope.
And I don't see any back related workouts for it at least from the anime...
So whats everyone using for cross training shoes?. Just noticed the chucks I've been using for years are falling apart. So now I need new shoes for lifting and HIIT. I usually use Wirecutter but anyway should I get one of these shoes or their new models?. Or just stick with Chucks?. Also I do have adipowers for squats and OHP. So these would be primarily for deadlifts, cardio, and any other workouts I do.
Edit: Well ordered the new balances. There were only 5 left in stock at my size and they were $64. Sure as hell beats paying the regular $120 price.
thewirecutter.com
Edit: Well ordered the new balances. There were only 5 left in stock at my size and they were $64. Sure as hell beats paying the regular $120 price.
How to Choose the Best Running Shoes for You
The best shoes for you are the ones you won’t think about much once you’re on the road. Finding them may involve trial and error. Here’s how to get started.
thewirecutter.com
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Pull ups are really needed in that OPM workout lol.
This guy :
Train Like One Punch Man (Does It Really Work?)
Our Workout Programs: ➡️ http://calimove.com ⬅️✔️Instagram ➢ https://instagram.com/calimove✔️Facebook ➢ https://www.facebook.com/pages/Calisthenic-Movement/1...
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Really tries it out and gives a straight reasoning why it isn't the best.
For the assistance exercises I do 5 sets of 15 wherever possible, then microload to a heavier weight the next time i.e 5 x 15 100kg leg press, then try 5 x 15 102.5kg. For exercises where I can't hit 15 reps (yet) I just do 5 sets of whatever I can, started off doing 5 sets of 3 for pull-ups, currently at 5 sets of 5.
Actually doing the One Punch Man workout kinda misses the joke that saitama's workout plan is fucking stupid and doesn't explain how strong he is
So this old regular came back to the gym after probably months of not going there, and I thought to myself this person wasn't returning their weights properly, were they always like this? So I went on to do my regular stuff when the regular started talking to me(I'm always on my earbuds) and she told me that I my chest is getting bigger. I smiled and talked to her for a minute or two and then she returned her weights and she went home. The remainder of that day on the gym, I kept on checking the mirror and flexing a bit here and there stupidly. To this day, she hasn't came back.
My at-home workout is burpee < squat < push-up while holding medicine ball. I try to keep it going for 3o minutes straight. But, music practice is still cutting in. Like right now, just taking a quick five minutes to rest my fingers.
Muscle vs ability to play music. Can't practice all the skills I guess.
I had minor pain in my shoulder since yesterday. I thought my workout was gonna suck or I would have to tone it down a lot. But after stretching the pain was gone (I use foam roller and stretch at home too btw). I swapped my rows for lateral raises, that is the only change I made. I sorta hate rows anyway and I know that is the main driver of pain in my back and shoulders, especially if I do cable rows which I stopped after only a handful of times. But sitting down in a computer chair, I can already feel it creeping back in a bit. Computer chairs and sitting are the worst. I careful with my posture too. Shit sucks still.
What is you shoulder warm up routine? My shoulder pain comes back if I skip my full routine for a week, regardless if whether or not I lift that week.
Something like this, but now watching it again I realize I am missing a piece of two there. It is called yuri shoulder band warm up
One of my Favorite Shoulder Exercises
One of my favorite combination strength and mobility exercises I have been using lately with the single loop rubber bands, which is a very important tool to...
www.youtube.com
This stick dislocate thing, with a weighed stick usually, https://giphy.com/gifs/stick-bodyweightfitness-dislocates-2x6ZLj05SFvHy
Squat sky reaches: https://www.youtube.com/watch?v=lbozu0DPcYI&feature=youtu.be&t=42s
And lastly arch hangs, but I am not hard core about these since I think it takes too much strength work from me and could affect my pull up performance. https://www.youtube.com/watch?v=C995b3KLXS4&feature=youtu.be&t=7s
I'm down 15 pounds this year via a caloric deficit, and at the same I'm setting new squat PR's every week, but I think I'm just at a happy intersection of having a lot of recently gained weight that is easy to lose and finding out that I've been badly underestimating my 1 rep max? Before this year I'd never done more than 5x195 and last night I did a 10x240 set.
I think I'm gonna hit a wall eventually, but I want to drop another 10 to 20 pounds before I start bulking back up, as I'm still in "overweight" BMI territory. Easier said than done though...
Gym closed. I guess I have to try and start buying gym equipment but the olympic bar alone is pricey. I guess I could just do a hundred push-ups and call it a day. Let's see how the running folks are doing on the other thread...
$80...hmm. Tempting. Don't know if I should get that or just get weights. Thanks! I started my lifting by watching Jeff's videos along with others.
Still ill, some bits getting worse, some bits getting better. Managed one workout in three weeks. 😖
Where are you? I'm in San Francisco and gyms here aren't closed yet. A few of my friends have keys to the gym so worst case...
i've seen some of his videos and applied some to my program - boy what a difference! Great information i was able to implement.
Hes an ideal trainer. physical therapist and decades of training experience.
I'm on another country on SEA that has imposed a lockdown.
I highly suggest looking into trying to at least set up your own backup gym, I was thinking a few dumbbells, a few plates, an olympic bar, and that pull-up bar that works anywhere
I live in a small (San Francisco) top floor apartment so even a small home gym isn't really possible for me. If we aren't able to get the gym open I would just switch to a bodyweight routine.
Drink lots of water (Multiply your body weight in lbs by .66 and drink that many ounces of water), try doing a dynamic cooldown like Defranco talks about here
Everybody at the grocery store is buying all the shitty foods and leaving the fish and meat alone lol... the only thing I could not buy that I wanted some of was chicken. Between sardines and chicken I think sardines is better, by a mile, anyway.
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Ouch, my state is closing gyms indefinitely. At least I can do most of my exercises from home. Maybe I will invest in a resistance band. Just need a place to do pull ups as well as the whole doorframe/door thing is not an option.
edit:
Ouch, my state is closing gyms indefinitely. At least I can do most of my exercises from home. Maybe I will invest in a resistance band. Just need a place to do pull ups as well as the whole doorframe/door thing is not an option.
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My go to for everything. I think I'm just gonna ride out home workouts with Ring Fit Adventure. Luckily bought it right before everyone started buying it up.
The Best Resistance Bands
We spent 25 hours testing 11 sets of resistance bands to find the best resistance bands for most people.
thewirecutter.com
