Warming up isn’t limited to walking on a treadmill, or doing 1 or 2 light sets before lifting heavy. You should have a thorough warm up regimen that not only brings your core temperature up, but also takes you through specific movements, preparing the body for exactly what it’s about to do. This not only goes towards injury prevention but also improves performance, if not significantly.
The more weight you are moving or attempting to move in a given exercise, the more warm up sets should be performed…the best rule of thumb I’ve read of is the 50lb rule…
Say you are attempting a 300lb squat…your SPECIFIC warm up would be:
the Bar: x5
95x4
135x3
185x2
235x1
285x1
300x whatever.
But don’t forget the dynamic part of the warm up…which might involve stretching ur REALLY tight areas, foam rolling, and perhaps some type of core activation and shoulder stability circuits, and maybe even a plyometric protocol.
hey i have a question about deadlifts, well stiff leg deadlifts. do they hit the back as effective or close to as effective as a standard deadlift? i want to get the most out of my back and hamstrings while not having to do 2 different types of deadlifts.
Ok so while I was living at my grandma’s I stopped going to the gym and eating lots of fast food (seeing as how fast food would be a healthier choice…yeah her food was THAT bad)…this lasted for three months. My face got covered with acne, I gained fat, lost lots of muscle mass, etc.
I moved back in with my parents and my face has gotten cleaner, I’m eating healthier, etc. HOWEVER MY MIDSECTION IS DESTROYED:sad: …I look out of proportion:sad:
I want to lose this midsection FAST, I feel like shit because I look so out of proportion. What would be the quickest way? and would buying one of those belts they advetize on TV work?
Clean eating mostly with cardio/weight lifting, make sure you eat every 3 hours a high protein meal with veggies and try to consume little fats and carbs.
Hm perhaps I worded it wrong.lots of protein to lose big hips?
my gut isn’t THAT big…but my hips got huge!..you sure 3 protein meals would work? srry if I’m being too much of a skeptic but I really need to get rid of these female hips
dont eat a high protein meal ever again in ur life (that is until your gut is gone)
why?
ur slowing down your metabolism, eating small meals consistently throughout the day is the ticket, it is almost like training your metabolism to be faster. this way your metabolism is constantly working but not stressing itself.
it will take awhile for your metabolism to be finetuned to where ur taking 1-3 shits a day(solid, not diarrhea). when ur at that point, u will know you are on the right track. if ur taking any more shits than that a day, ur either in really REALLY good shape, or u have a abnormally FAST metabolism in which ur body absorbs little nutrients and just throws the rest into the crapper.
What amazingly unscientific and randomly poor information. If he/she (??) eats 3 high protein meals a day and stays under caloric maintanence calories then weight will come off. 5 or 6 smaller meals would be better but in specific weight loss cases where you are not trying to maximize nitrogen balance and hence muscle wasting then not so much.
If you eat 3 meals a day instead of 5 to 6 meals a day you are robbing yourself of 45 to 60% of the results you would be getting eating 5 - 6 meals a day. If you don’t mind taking 10 months to get somewhere compare to 4 - 5 months then by all means eat 3 meals a day. Read the book Burn the fat feed the muscle by tom venuto. He’s the real deal - no lies. I’m so glad I went through that book - I’m sure others went through it too.
Also don’t forget the thermal effects of feeding and the high thermogenic value protein has. Your body burns more calories from protein during digestion than other macronutrients, thus creating a greater energy flux, thus boosting metabolism…
Hormones and distinct physiological differences aside, I think a lack of dietary protein is one serious reason women have a harder time loosing weight than men. If I mention to a women to be eating at least a hundred grams of protein a day (that seems conservative to me, hell) they are like "whaaat?? I’ll be eating all day!!
I am not too familiar with cottage cheese. When you say that, do you mean grab a spoon and eat two spoonfuls?
Also, ‘as a snack’ means that you eat the cheese and drink some water or something right? You don’t mean, add cottage cheese to the foods you’re eating?
By the way, for the people without a high metabolism. This is one of those be careful what you wish for type things. It SUCKS. I’ll finish a meal and be hungry in about 20 minutes.
try to find a deli that prepares and sells their own fresh turkey and chicken and load up on those for snacks… it costs a little more, but it’s worth it… some nights, on my way home from work, i’ll stop by a sushi bar and order a few pieces of sashimi… NOT sushi rolls and DEFINITELY not california rolls, since those are pretty much like eating candy… sashimi, whihc is the fish w/o the rice, is packed with proteins and good fats and 3-4 pieces will satisfy you until dinner…
another thing i might do is make a spinach omlette with three egg white for a snack before dinner… quick n easy…
~
the hardest snack is between breakfast and lunch because i don’t have as many options since i am at work… i’ll usually pack a few slices of fresh turkey or chicken, but that gets old… other than that i usually eat a protein bar… i need something better that i can eat at my desk
anyone know where i can pick up good priced Dip Belt?
cottage cheese is pretty bomb for a snack, this is easy to do at work as well…
things i have had for snacks…
cottage cheese
penuts
protein bar
protein shake
half a tuna sandwich
bannana
half a bananna and half the normal serving of cottage cheese i would normally have if i just ate it by itself…
yogurt
toasted pita
on the pita thing, this is amazing, i found this pita brand and the nutritious facts are rediculous…for 1 pita, its 90 calories, 8g fiber, and 10 grams of protein, that is pretty banging if you ask me…
i forgot tuna!! i don’t eat it as much as before, but because i don’t like mayo (you shouldn’t be eating it anyways) i mix it with black olives, celary and this DIY low cal italian dressing… add that with heat’s pita and you can have a pretty good high protein snack right thurr…
I said eat every 3 hours. Magnus mentioned thermic effect of eating, that’s energy you use to chew, swallow, digest, ect. all your food. He also talked about the protein, that’s why every meal should be high protein, usually meats or something. Anything in high amounts isn’t good, so to balance high protein, have a good serving of veggies with each meal.
