After delivery i got all clear from doctor, and now need to lose approx 20lb. Need some good core workout plan to strengthen the ab muscles.
Anjali
]]>Is it true? of course it seams logical that at any thing in life the first period is when the most % of knowledge increase happens.
If so how much should it last? knowing is not equal on everybody. short time? until some decent growth? or what?
Should I keep under a high protein deficit diet? or increase intake a bit as I could benefit from the muscle increase and fat loss at the same time.
Finally once again my goal is to look athletic-lean look rather than muscular. I’m 5’10 161 pounds about 16% bf. Fat basically located on my belly and legs. I’m losing about 2 pounds per week so my main current goal to drop from about 17% to 12% bf is working. In any case I don’t mind, he he gaining a few pounds of muscle in the meantime.
Thanks,
Johnny
Also, the surgeons removed 80% of my cartilage in my right knee, and 70% in my left, so I really need low-impact activities.
]]>Snehitha
]]>6 days/week
45-60 min elliptical 80% HR
3 days/week Strength training
smith machine 40lb(bar+weights) 3x12
stiff legged dead lift 10lbs 3x12
reverse lunge 10lbs 3x15
bench press 45lbs(just bar) 3x10
knee push ups 3x12
seated row 55lbs 3x12
lat pulldown reverse grip 55 3x12
bicep curl 12 lb 3x12
tricep pushdown 20lb 3x12
lateral raise 5lb 3x12
im 38, 600 295lbs work as a police officer
I suffered a bad injury (broke my leg in 4 places) and was off work a year and my weight along with my prolong break from the gym using the excuse of children over the course of 7 years.
I used to read everything about lifting. Most of my knowledge is outdated and Im uncertain now on workout routines. Im looking for a 3 day a week program. Two days a week I still help run a boxing club. So Ill grab my cardio on those days.
Im familiar with the exercises and lingo. I just am looking for some advice and help on getting started with a proper program. I really hope focusing on my diet while trying to build some muscle/strength will get me back to my old self.
Thanks in Advance
Bob
]]>I am 48, 5’4”, 156 lbs , 32% body fat, my goal is to reduce the body fat to a more acceptable for women ~26%. When I started on a healthy living journey three months ago I was 163 lbs, 34% body fat. First obstacle was behaviour modification ie sticking to exercise and healthy diet, have managed to get past it and can now go to the gym without having to talk myself into it and not craving sugar(with me it has always been the sweets and not fat). My BMR is 1400 cal. and I have been staying in the 1200-1400 daily caloric intake and attempting to create/increase calorie deficit through exercise, I have a feeling that my metabolism is low due to age etc. and will just take me longer to get to my goal of BMI(24) and ¿ 26(maybe too ambitious). I am doing cardio(5 days, 45min ~160 avg heart rate on elliptical), and full body strength training routine(3 days per week). I was wondering if fasted cardio in the morning will be more effective in body fat loss. I will talk about my strength training exercise on a later post when I have time to write it all down. Appreciate some input. Thanks.
Swapna
]]>I have been training for many years now with good results and I can say that I have a fairly good handle on how my body reacts to both training and nutrition.
Problem is…
The outside head of my triceps ( i think it’s lateral head?) on my right arm seems less pronounced and definitely shorter than that on my left arm. It’s annoying because the overall shape of my left upper arm looks much better (fuller) than my right. Seems strange as I am right handed and my strength is quite even.
What is causing this not to grow the same,is it just genetic difference? Is it because I use the arm more in everyday life and that knocks some size off it? Could it be that when I play guitar the strumming motion is bad for muscle growth?
I’m puzzled and would love to fix it if I can!
Cheers
Chris
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