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This is a discussion on Ask: The Forum's Fitness Freaks! within the Health and Fitness forums, part of the Topics of Interest category; ^Sprains can take a long time to settle down. The aleve might just be to enable you to go about ...

  1. #381

    ^Sprains can take a long time to settle down. The aleve might just be to enable you to go about your regular business while it heals.

  2. #382

    Quote Originally Posted by Marlowe View Post
    Well I went to the doctor, and the results were fucking weird. He just told me to take aleve twice a day and go swimming for exercise instead.

    After twisting my ankle around a bit (I told him it only hurt when I stretched it for long periods or put it in a hard impact situation, such as running), he just kicked back in a chair and said it was strained and I should just go about my life and expect it to get better in another six months.

    I'm no medical professional, but advertising I take aleve twice a day for six months seems a bit crazy to me.

    Can you offer any insight?

    I appreciate your help so far with this. It means a lot.
    Just take the Aleve when you feel like it. The Aleve won't help you heal, the time will.

  3. #383

    Question: I've been doing pump classes a lot lately and they are starting to annoy me because it is hard to increase your weights because of the immense amount of reps you do. So, instead, I want to start doing my own routine individually and I'm just wondering what sort of range I should be looking at concerning reps. I understand that it's better to do less reps with higher weight in order to get the most out of it but what is the ideal number of reps you should focus on? 10? 15? 5?

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  5. #384

    Quote Originally Posted by Zoof View Post
    Question: I've been doing pump classes a lot lately and they are starting to annoy me because it is hard to increase your weights because of the immense amount of reps you do. So, instead, I want to start doing my own routine individually and I'm just wondering what sort of range I should be looking at concerning reps. I understand that it's better to do less reps with higher weight in order to get the most out of it but what is the ideal number of reps you should focus on? 10? 15? 5?
    From what I've read, if you're focusing on strength, reps in the range of 5-8 are a typical target. For hypertrophy, a good target is 10-12. I do two warmup sets with moderate weight for 12 reps and then jump weight up and fail at around 8. If I can do more than 8 reps on the third set then next session I increase the weight.

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
    birdsintrees thanked this post.

  6. #385

    Quote Originally Posted by Zoof View Post
    Question: I've been doing pump classes a lot lately and they are starting to annoy me because it is hard to increase your weights because of the immense amount of reps you do. So, instead, I want to start doing my own routine individually and I'm just wondering what sort of range I should be looking at concerning reps. I understand that it's better to do less reps with higher weight in order to get the most out of it but what is the ideal number of reps you should focus on? 10? 15? 5?
    Also keep in mind you need to consume a caloric excess in order to build muscle. Muscle repair can't happen utilizing stored fat. So if you're plateauing then you may need to eat more or drink gainer shakes post workout.

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    birdsintrees thanked this post.

  7. #386

    Quote Originally Posted by webnek View Post
    Also keep in mind you need to consume a caloric excess in order to build muscle. Muscle repair can't happen utilizing stored fat. So if you're plateauing then you may need to eat more or drink gainer shakes post workout.

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
    The main part of my exercise routine is high intensity interval training where I burn around 400-500Kcal a session. On those days it will be extremely hard to make a caloric excess happen and I'm not a fan of any sort of shakes and/or protein powders. If muscle building would be my only objective (which it isn't really) would I have to cut back on that in general or just on days that I am doing a big cardio work out?

    I'm not looking to build massive muscles, I'm interested in toning and gaining more definition. Am I approaching this the wrong way?


    Random: I just had a gender stereotypical cringe moment to the word 'Gain'. How sad is that lol.

  8. #387

    Quote Originally Posted by Zoof View Post
    The main part of my exercise routine is high intensity interval training where I burn around 400-500Kcal a session. On those days it will be extremely hard to make a caloric excess happen and I'm not a fan of any sort of shakes and/or protein powders. If muscle building would be my only objective (which it isn't really) would I have to cut back on that in general or just on days that I am doing a big cardio work out?

    I'm not looking to build massive muscles, I'm interested in toning and gaining more definition. Am I approaching this the wrong way?


    Random: I just had a gender stereotypical cringe moment to the word 'Gain'. How sad is that lol.
    I would honestly try this for two months. Do a three or four day workout split. For example, mine is:

    Chest and triceps and abs
    Back and biceps
    Shoulders and abs
    Legs

    Three to four exercises per muscle group and three sets each exercise.

    Work a muscle group out only once a week.

    Either skip cardio or restrict it to once a week.

    After every workout consider a 300 calorie smoothie or something that will provide some carbs and protein.

    You can keep it simple with protein powders. I like chocolate egg protein powder mixed with skim milk.

    Doing cardio before weight training will deplete reserves and limit your training intensity and progress.


    Sent from my SAMSUNG-SGH-I337 using Tapatalk

  9. #388

    Quote Originally Posted by webnek View Post
    I would honestly try this for two months. Do a three or four day workout split. For example, mine is:

    Chest and triceps and abs
    Back and biceps
    Shoulders and abs
    Legs

    Three to four exercises per muscle group and three sets each exercise.

    Work a muscle group out only once a week.

    Either skip cardio or restrict it to once a week.

    After every workout consider a 300 calorie smoothie or something that will provide some carbs and protein.

    You can keep it simple with protein powders. I like chocolate egg protein powder mixed with skim milk.

    Doing cardio before weight training will deplete reserves and limit your training intensity and progress.


    Sent from my SAMSUNG-SGH-I337 using Tapatalk
    Thanks.. not too sure if I'm going to want to skimp on my cardio, it is what I enjoy doing most and increases my overall sense of fitness the most. But I will definitely schedule in some separate weight training days for a while to see what it brings me :).

    Weights (pump class) before intensive cardio never seems to be too much of an issue other than some fatigue in the muscles, but intensive cardio before weights definitely has an adverse effect on my output

    I tend to work out pre-lunch or pre-dinner so I'm good with the post-exercise carb and protein intake.

    Thanks for the tips!

  10. #389

    Quote Originally Posted by Zoof View Post
    I'm not looking to build massive muscles, I'm interested in toning and gaining more definition. Am I approaching this the wrong way?
    Don't worry; it's difficult for women to build a lot of muscle anyway! Just keep eating in a slight calorie excess (maybe 10% over TDEE) and lifting heavy weights. If you need a good TDEE calculator, I like this one. For the most accurate results, put in your body fat percentage.
    birdsintrees thanked this post.

  11. #390

    Quote Originally Posted by huesos View Post
    Don't worry; it's difficult for women to build a lot of muscle anyway! Just keep eating in a slight calorie excess (maybe 10% over TDEE) and lifting heavy weights. If you need a good TDEE calculator, I like this one. For the most accurate results, put in your body fat percentage.
    Thanks, I'll check that out.

    In general > Am I aiming for a calorie excess only on days of or the day after heavy weights or overal, based on several days of weights training?


     
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