Beginner Fitness: Daily Simple Questions Thread - July 10, 2020 |
- Daily Simple Questions Thread - July 10, 2020
- Two questions about DeFranco's Simple Six
- Physique Phriday
- Will hot water denature whey protein?
- Max isometric pull Vs deficit deadlift for floor sticking point
- How do I balance out my prominent tensor fascia latae and grow my glutes at the same time?
- Need guidance towards body goals.
- Question...
- What does it mean when people say "fiber inhibits protein absorption"?
- I went to the gym the first day and hurt myself
- What do people mean when they say they want to tone down?
- Recovering ED; Please Help :)
- Should I change my strategy or continue struggling to achieve my goal?
- Impact of minor healing
- Why do I always feel so tired the day after gym even after doing it regularly?
- Resistance tubes and weights?
- What else should i do?
- 'Bio-hacking', 'min-maxing', optimizing, and squeezing everything out of life.
- I can’t put working out in my life without working out and dieting taking over
- I cant get over a bad mental habit for bench pressing and I feel like im not progressing.
- Vitamin water helped me.
| Daily Simple Questions Thread - July 10, 2020 Posted: 10 Jul 2020 03:04 AM PDT Welcome to the /r/Fitness Daily Simple Questions Thread - Our daily thread to ask about all things fitness. Post your questions here related to your diet and nutrition or your training routine and exercises. Anyone can post a question and the community as a whole is invited and encouraged to provide an answer. As always, be sure to read the wiki first. Like, all of it.Also, there's a handy-dandy search bar to your right, and if you didn't know, you can also use Google to search fittit by using the limiter "site:reddit.com/r/fitness" after your search topic. Other good resources to search are Exrx.net for exercise-related topics and Examine.com for nutrition and supplement science. Be aware that the more relevant information you add, the more relevant the answers you receive will be. And if you are posting about your routine, please make sure you follow the guidelines. (Please note: This is not a place for general small talk or chit-chat. Also, the community decided long ago that we keep jokes, trolling, and memes outside of the Daily Q&A threads. Please use the downvote / report button when necessary.) [link] [comments] |
| Two questions about DeFranco's Simple Six Posted: 09 Jul 2020 10:19 AM PDT Skippable background info: I have had rounded shoulders for years. I have tried to fix it by stretching before, but whatever routine I found (like Starting Stretching which is recommended in the wiki) contained one or more stretches which I was unable to do because my shoulders (particularly the right) were too tight. A week ago I stumbled upon DeFranco's Simple Six and decided to give it a shot. It seems like I can to all the required movements (maybe not, see question below) but I have a couple questions to two of them which I couldn't find an answer for. Sleeper stretch: How should my shoulder be positioned when doing this? If I try to mimic DeFranco's video, and let my scapula follow my arm, as is natural for me, I can easily lay my palm flat on the floor without any stretching. If I try to keep my scapula in line with my back, which I guess is it's neutral position, I am having a hard time even getting into the starting position. That is because my scapula "wants" to rotate forward/inward. Upper back foam rolling: I try to separate my scapulas as much as possible, as instructed, but when I do that I just end up foam rolling my spine. Is that intended? I thought foam rolling was for muscles. EDIT: a lot of general tips for rounded shoulders here. Thanks, but I've read extensively about it and I do have a fair amount of pulling movements in my program. Researching rounded shoulders is what made me decide to stretch. Helpful tips are always welcome, but I am more interested in answers to the questions I asked. [link] [comments] |
| Posted: 10 Jul 2020 03:04 AM PDT Welcome to the Physique Phriday thread What's the point of having people guess your body fat? Nevermind that it's the most inaccurate method available, (read: most likely way wrong - see here) you're still just putting an arbitrary number to the body you have. Despite people's claim that they are shooting for a number, they're really shooting for look - like a six pack. So let's stopping mucking around with trivialities and get to the heart of the matter. This thread shall serve two purposes:
Let's keep things civil, don't be a creep, and adhere to Rule 1. This isn't a thread to announce what you find attractive in a mate. Please use the report function for any comments that are out of line. So phittit, what's your physique pheel like this phriday? [link] [comments] |
| Will hot water denature whey protein? Posted: 10 Jul 2020 02:52 AM PDT I'm stuck in a quarantine facility and I forgot to bring my shaker with me. The only thing I have to mix the whey in is a mug, and it's kinda difficult to mix it with cold water so I plan on dissolving it in hot water first. I'm just worried that the hot water (not boiling) could maybe denature the protein? [link] [comments] |
| Max isometric pull Vs deficit deadlift for floor sticking point Posted: 09 Jul 2020 10:46 PM PDT If someone has a below the knee sticking point for the deadlift, why are deficit deadlifts advocated for? Wouldn't max effort Isometrics at the floor be more beneficial for developing strength in this ROM as well as having a 1:1 (exactly same)movement pattern with the regular deadlift [link] [comments] |
| How do I balance out my prominent tensor fascia latae and grow my glutes at the same time? Posted: 10 Jul 2020 02:45 AM PDT I'm a 23 year old female. Having small hips and not being genetically blessed in the behind area, I do a lot of exercises aimed towards growing hips/glutes however I've noticed my TFL has started to become very prominent. It's grown so much to the point where I can see it stick out in the front. Meanwhile, my glutes don't seem to be growing as much as they did before so I've been adding more resistance. I workout at home as I don't have access to a gym, especially not right now. I do mostly bodyweight/dumbbell for squats and lunges etc and also use ankle weights for glute isolation. I really enjoyed fire hydrants, squats, and bridges but usually just follow along with videos on YouTube. I'm not sure if I've just been doing too many abduction type exercises, or using too much resistance on those exercises, or maybe my positioning/form is wrong so the TFL is activated more than the other muscles. Should I stop doing abduction exercises like fire hydrants and side leg raises? Or should I continue doing them but also do more of other exercises focusing on other glute muscles? What exercises should I do to balance out my TFL? Do you have any other advice? Thank you! Edit: specification and clarity [link] [comments] |
| Need guidance towards body goals. Posted: 10 Jul 2020 04:42 AM PDT Thank you for taking the time to read this, my goal is to develop my body into something i believe will make me happiest and i need some advice on how to get there. Im a male, 5'5, and right now im a little overweight for my height, i weigh around 70kg, but my goal is to be quite skinny, i understand that means i will need to lose weight through calorie deficit, which im prepared to suffer through, however i dont want to come out of it looking like a skeleton, i would like to put on a little muscle too, going for a more toned look where the muscle is evident but not pronounced. Where i need help, is with the steps i should take to achieve this, should i cut first? Also, if i get loads of protein and enter calorie surplus to build muscle i feel like it will lead me growing towards a more muscular frame which im not after, So would it be better to eat less protein? Maybe more protein while remaining in calorie deficit? Im stumped and any help would be appreciated I hope my question makes sense [link] [comments] |
| Posted: 10 Jul 2020 04:23 AM PDT Is it ok for a beginner to follow the Juggernaut Program by Chad Wesley? Im a beginner, I really like how you change the rep ranges each month and I'm not a fan of 5x5 programs like Stronglifts or Starting Strenght [link] [comments] |
| What does it mean when people say "fiber inhibits protein absorption"? Posted: 10 Jul 2020 04:16 AM PDT I'm a college kid trying to spend as little as possible and eat as much protein as possible. I've started playing around, cooking about a pound of kidney beans, eating about five servings through the week, once a day, of ~250cal, 20g protein. I'll often put some lowfat cheese to boost protein intake for the meal. So, this meal, being both high in fiber and protein, it doesn't just fully cancel out the protein, right? Is the protein inhibition negligible? Does this mean beans aren't as good of a protein source as I previously thought? Best [link] [comments] |
| I went to the gym the first day and hurt myself Posted: 10 Jul 2020 03:34 AM PDT Hello, (21 M 60KG 5 10.5)A year ago i went to the gym ( first time ever, just watched a video).I did some Lat pull downs.My form was wrong as a first timers ( over the neck and bent back ) , and i used a little extra weight. My entire body heart ( naturally ) for 3 days i coudnt get up.And after a WEEK i did some stretching excercises and i started getting tingling in my legs and toes) I went to get an MRI, and as far as the doctors told, there was no real nerve / spinal issues. But for many months ( in college) i continued to have the tingling and i had to ask my friends to carry my bag/ books around. Like if i held a 1.5 litre bottle, i would start noticing) Now its been a year, and its mostly gone. I can jog at 5km at 10-12 kph in a stretch but im not sure about weight training. Im thinking about getting into lighter strength training. ( Like a couple of light dumbells and some chest workouts) What do you guys recommend? Thank you [link] [comments] |
| What do people mean when they say they want to tone down? Posted: 10 Jul 2020 03:18 AM PDT So my friend is overweight and has asked me to help her familiarize with the gym. She's asked me to help build her a program so she could "tone down". Googling the subject led me to articles that call it bogus or articles that are bogus. I've suggested to her a program that mainly consists of learning the standard compound lifts (Same one I did when I started). But only got pushback from it because she "does not want to build muscle". So is there any way for someone like me to help her in this? And aren't these goals achievable purely through dieting? tl;dr friend wants to "tone down" but does not want to build muscle. I'm out of ideas please help English isn't my first language so forgive the grammatical mistakes and awkward sentences [link] [comments] |
| Posted: 10 Jul 2020 01:11 AM PDT Hey! So around February, I decided that I need to lose weight by any means necessary. I was so insecure. I immediately cut my calories about 500/per day, and miraculously, never binged and stuck to it for all these months. I've been terrified of eating more. Now, I'm about to be underweight, and I have no muscle mass. However, I have a belly which hinders me from allowing myself to eat more. I cant help but be frustrated that all of my work didn't even get me a flat stomach. Do you guys have any advice? Please help, THX SO MUCH IN ADVANCE! -for reference, in 6ft M/ SW-190 now around 135 :( [link] [comments] |
| Should I change my strategy or continue struggling to achieve my goal? Posted: 09 Jul 2020 04:23 PM PDT Hey Reddit, I'm 16 years old 5'7 149lbs and I'm currently running PHAT workout routine. I've gotten great results with it when I was just eating like crazy(25% bf) but I've been cutting for a month(19% bf) now and I'm starting to feel like shit. My main lifts have gone slightly up and my assistance lifts have decreased in weight. My maintenance calories seem to be around ~2600 and I'm cutting to ~2000. I've tried increasing my calories and refeed days but I still feel fatigued and unmotivated to workout. When I first started the routine I was motivated, didn't seem to get tired, and grunted through the reps for like for 3 months. Then I deloaded (while on my cut) and my energy levels didn't change however my lifts went up. After a while, working out is feeling more and more like a painful chore especially on a cut. So I started taking pre-workout and it kinda works. I don't feel like weight training anymore and today I stopped during my second exercise just because I felt so fatigued. I also caught my self taking extra days off and taking off sets for exercises. I've also been recently sleeping terribly and feeling tired throughout the day. My only conclusion is that my CNS is fried and I need to do something. What do you guys suggest? Do I eat at a slight surplus or deficit? Do I even take the time off? [link] [comments] |
| Posted: 10 Jul 2020 12:56 AM PDT I've recently started a new sport in mountain biking and inevitably picked up some scrapes and bruises as I'm learning the ropes so to speak. What impact, if any, will this additional stress equal by having to heal minor injuries alongside recovery from conventional training too. [link] [comments] |
| Why do I always feel so tired the day after gym even after doing it regularly? Posted: 10 Jul 2020 12:32 AM PDT I've been weightlifting for about two months now. I usually do a full-body routine about 3x a week. I went to the gym yesterday and I still have a bit of muscle soreness and feel really lethargic/sluggish. I eat and sleep enough (actually slept 12 hours today cause I was so tired). Is this what you're supposed to feel like? [link] [comments] |
| Posted: 09 Jul 2020 09:44 PM PDT Anyone know if using both resistance tubes and weights offers any advantage than only weights? During CO-VID lockdowns I got into resistance tubes and really like them. Helped improve form and mind-muscle connection. Now that I am back in the gym and gone mainly back to all weights (with improved form and connection now) I'm wondering if I lose anything if I cut out all tubes. Someone told me tubes can activate more fast twitch muscle fibres? I would only switch between both for a couple of muscle groups. [link] [comments] |
| Posted: 10 Jul 2020 02:23 AM PDT I did this cholesterol test 6 months ago but i didn't make any changes Totall cholesterol : 238 Triglyceride : 228 HDL : 49 LDL : 143 My diet was so bad i ate everyday before i get to sleep hamburgers and fatty part of meat and fried foods Now I stopped eating rice and bread and all fried foods and fast foods and cheese and started going to gym And decreased cigarettes and alcohol What else should i do to lower my cholesterol ? Im 26M Weight : 85 kilograms Height : 178 cm BMI : 27.1 [link] [comments] |
| 'Bio-hacking', 'min-maxing', optimizing, and squeezing everything out of life. Posted: 10 Jul 2020 02:01 AM PDT I've moved to a different country almost a decade ago and that's when school ended for me and I started working jobs that weren't very mind-stimulating. That plus TV, video games, weed, alcohol, and shitty ''friends'' didn't do too much good for my development and soon my life slipped right out of my hands, turned to shit then went swirling down a spiral. In October 2017, sick, depressed, lonely, I started lifting and it quickly became an obsession, the only thing I would wake up for. I would get up, go to the gym, then come back home and just eat all day while reading research and binging Jeff's videos. Because I had spent most of my teenage years competing in different video games, unknowingly, I took the same, competitive optimization approach to the gym. I needed to know everything, from the latin names of the muscles to whether 11 reps with 12th failing was good or if I should just stay at 11. Some time ago there was an interesting thread on r/Fitness titled Life is not a video game. I found a lot of people agreeing with the fact that the mathematical nerd's approach to life is unhealthy and obstructing. Looking back I remember that I also felt some kind of relief that I no longer had to stress over whether doing 10 chest sets a week was too little or just enough. The thing with being obsessed about those little things is that extra knowledge never hurts. Being overwhelmed with the information is great, because that's a good sign we probably would enjoy knowing it all. The most important fact, however, is that after the initial, steep learning curve, all those tweaks and adjustments, once drilled in, sink into our sub-conscious and become a routine. Our minds can then allocate energy elsewhere while we proceed to do the things we previously had to pay extremely close attention to. There are diminishing returns, because, just as in the thread linked above, what matters at the end of the day is that you sleep right, eat right, and just do the work. But what if you already do? 2020 has been a great year for me in terms of personal development. After I came back from a trip during which I visited dozens of different specialists to fix issues that I believed previously were stopping me from actually ''going out there'' and living my life, and when I woke up not being depressed, sick, unmotivated, tired and unhealthy for the first time in years it was like when I put my glasses on for the first time. And it felt like I started a New Game. I no longer saw any need for video games, TV, shitty food, shitty people, cigarettes, alcohol, drugs. I got fascinated with improvement. Because at that time I already knew that hard work, religious routine and good habits, all of which I learned at the gym, I started reading what habits to implement, only to realize I'm dumb as shit, so I started reading how to get smarter. I then realized my mind is racing too much to even do that, so I went on to research how to get more focused. Meditation, okay. Started researching how to meditate properly. Sitting up straight. Okay. But 10 minutes a day? How about 20? Okay, up to me, but in the morning, afternoon or at night? Now that I wasn't depressed or sick I thought that I can magically do everything i set up for myself. Because it's been a while since I actually worked with a healthy mind and body I spent a few months dealing incredibly high expectations, incomplete check-lists and habits that didn't work or I couldn't stick to. But, again, setting up those routines and implementing new things was only rough and imperfect in the beginning, but once I found my rhythm, what works and what doesn't, once things became routine, I didn't have to push myself every morning to take that cold shower or stretch at night. It was habitual. I literally have a mastery list on my wall where I put a mark whenever I level up in things like Piano, Focus, Balance, Strength, Energy. Mostly because it's pretty hard to keep track of my own progress when there's 10 things I'm aiming for and even a month of drilling doesn't feel like tangible progress at all. But it's amazing nevertheless, because I'm not leveling up my Warlock, Mage, or Shadow Priest, but myself. And I don't ever wanna go back, because I feel like never before and I know it's just the beginning. This pattern of discovering something new, putting it to test over a few weeks or months, then deciding if there's place for it in my routine or not is fascinating, and that's all I do. I've been aiming at a career in artificial intelligence for years now and I'm finally able to take proper steps. My study ways, techniques I use and routine are nearly perfect, my sleep is amazing, I'm rapidly improving at playing the piano and reading at least 1 book a week. I've never looked and felt better, and for the first time, I'm finally approaching the dream weight of 95kg at 9% bf, and life is great. So I've recently met this crazy Russian bio-hacker who took me to the next level by explaining the concept of 'functional training' and 'nootropics'. I've already done days of research on the latter, but the former is what I want to hear from you about. I sure felt like without exercise I wouldn't even come close to the health I have now, but I've never thought about exercise as a way of enhancing my brain's cognitive functions, I always only wanted the physique. I'm then wondering if there are people here who have explored the topic of exercising purely for the brain, I'm sure there are books and studies, programs and diets. Does it seem possible to optimize mental performance while building muscle? Or does being 100kg 7%bf not pair well with the most absolute mental power one's body can achieve? [link] [comments] |
| I can’t put working out in my life without working out and dieting taking over Posted: 09 Jul 2020 07:47 PM PDT As the title says, I have a really hard time balancing working out with the rest of my life. Two years ago I (26f) did the Kayla Itsines BBG program and worked out 6 days a week after not working out for 5+ years. I lost 15 pounds (eating 1200 cals a day) but the lifestyle wasn't something I could sustain past 12 weeks so I gained it all back. I have a really hard time not trying to go FULL OUT when I work out. I'll push myself for reps, I'll do extra burpees if I went too slow in one section, and I can't stand the thought of taking more than one night a week off. I know that I can't sustain that insane workout-like-crazy thing forever but it's like I feel that every day I don't work out is a day wasted towards my weight loss goal, which is only 15/20 pounds. It's like I can't even tell myself that taking two days off a week is normal because my mind is in such GO GO GO mode with weight loss. I started working out 4 days ago and have done an hour each day and decided to take tonight off because I just really wasn't in the mood like I usually am and it's been nagging at me all day. How did y'all turn working out into a lifestyle instead of a weight loss goal oriented thing? I want to keep working out because I feel so great when I do and I just wanna be healthier and stronger overall. [link] [comments] |
| I cant get over a bad mental habit for bench pressing and I feel like im not progressing. Posted: 09 Jul 2020 04:18 PM PDT Im doing a 5x5, 4 day a week program. [stronglifts] tldr; being a bitch about benching and dont know how to overcome it. I get really anxious (literally knees weak, palms b sweaty) into my 3rd or 4th set when I bench, I know its a mental and not a physical thing because for 4-5 weeks now Ive really worked on improving small things that might be a factor, like going to bed at the same time for 8 hours, keeping the diet clean. I even started to meditate to try and get into a better habit. But everytime I get to slight fatigue I really get in my own head and start thinking about things I really shouldnt be thinking about. Like my mind is trying to distract itself. With my other exercises like squatting and deadlifting, I feel 0 fear for going for that rep im uncertain of because I know what to do if im about to fail. For benching, I just have what feels like an unshakable fear that im going to drop the bar on myself, or my elbow is going to jerk upwards and im going to injure my rotator cuff. So some solutions ive tried is, Having a body cue that makes me feel safer. I grip the bar really hard now. In retrospect I should've always been doing this. Asking somebody to spot me when I start to feel anxious. Though when I do have a spotter the weight comes up, I struggle a bit but the spotter hasnt had to help me so far. [link] [comments] |
| Posted: 09 Jul 2020 10:31 PM PDT So I've been working out in the gym for a month now. I'm 19 year old 185cm 75kg guy (gained the 5 after I started working out) Anyways my problem was that whenever i went to the gym , i used to be absolutely wasted at the end of my workout plan. I always got very nauseaus.I couldn't even do cardio because if i did i couldn't complete my workout because of my nausea. Yesterday when i was shopping at my local market a saw some kind of drink for fitness i guess. It said it contained multiple vitamins. I said whatever and gave it a try, drank the whole bottle before going to the gym. Now I don't know how this happened but i had my most effective gym session of all time. Even after i finished all of my workouts i still had energy to do much more. I felt like an olympic athlete who was on drugs. But maybe this is what normal people feel every day and i just never experienced it before. I'm trying to find out what my body lacked , and why that vitamin water helped me. Here are the ingredients (i translated the ingredients so some of them may sound weird) : Water, black carrot concentrate, citric acid (E330), Ginseng extract, flavoring, L-carnitine, colorant; caramel (E150d), acidity regulator: sodium citrates (E331). VITAMINS: Niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, folic acid (vitamin B9), Biotin (vitamin B7), vitamin B12, sweetener steviol glycosides (E960), L-leucine, L-valine, L -isoleucine, zinc lactate, inositol (max. 35mg / L), taurine (max. 30mg / L). This shouldn't effect my workout or health badly in the long run right? Can i keep using it? [link] [comments] |
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