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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; Originally Posted by HGy Back workout for lats, shoulders, and back? Machine, no free weights Is the cable machine ok?...

  1. #781

    Quote Originally Posted by HGy View Post
    Back workout for lats, shoulders, and back? Machine, no free weights
    Is the cable machine ok?

  2. #782

    Quote Originally Posted by pwowq View Post
    @Pepperminty
    Stretching BEFORE work-out is the surest way I know to weaken your muscles, increasing the likelihood of damaging yourself.

    Stretching is ok to do after a work-out. There's no obvious gains to do stretching, says science.


    As how much I do it? Only when I feel the muscles getting very stiff.
    Wow, I have not heard that! I will try only stretching after my workouts then. I feel like I get very stiff if I don't stretch, but maybe that's just in my head?

    So what about doing things like hip-opening and hamstring stretches? Should those just be done on their own and not before lifting? Or do you think they also have no purpose?

    Do you have knee sleeves? If not and you are squatting heavy I would get some. For me I know I was doing way too much volume and I started to get pain. I also find I have pain with lighter weight but when I go slightly heavier (not extremely heavy hut challenging) I have less problems. I'm not sure 10 minutes of stretching is necessary but do make sure you are warmed up I think that's probably more important unless flexibility is a major issue in which case don't do exercise you don't yet have the flexibility for.
    I've considered getting some knee sleeves, but I honestly don't think I'm squatting heavy enough to warrant it. I'm still a beginner.

    I most often get knee pain while doing lunges, with or without weights. I've considered maybe my form is bad but have practiced in front of a mirror and the pain is the same.

  3. #783

    Quote Originally Posted by Vaan View Post
    15-20% seems reasonable and healthy for a woman. The only and best way to get it down and keep it down is excercise and a balanced diet. Trade soft drink for water to keep the sugar intake down and to detox your system so it will be more receptive to losing weight. Starving your body only causes your body to go into survival mode and will store even more fat so the moment you stop starving yourself you will put it all back on. In general fluctuating your eating habits is bad for you and ineffective. For excercise go for high heart rate activities the best of which probably being interval training especially running and rowing. Do 400m sprints with 1 minute rests inbetween or hill sprints.

    So to recap, dont bully your body into the shape you want, detox and eat balanced, properly portioned meals and try snacking instead of having 3 large square meals a day. Excercise in high tempo as it burns fat the best.

    I hope this helps
    16 to 15% is not a healthy bodyfat for a woman to maintain consistently. Its okay to get down there sometimes (I am right now) but 18 to 20 is a little better and you will feel a big difference.

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  5. #784

    Quote Originally Posted by Pepperminty View Post
    Wow, I have not heard that! I will try only stretching after my workouts then. I feel like I get very stiff if I don't stretch, but maybe that's just in my head?

    So what about doing things like hip-opening and hamstring stretches? Should those just be done on their own and not before lifting? Or do you think they also have no purpose?



    I've considered getting some knee sleeves, but I honestly don't think I'm squatting heavy enough to warrant it. I'm still a beginner.

    I most often get knee pain while doing lunges, with or without weights. I've considered maybe my form is bad but have practiced in front of a mirror and the pain is the same.
    How heavy are you squatting? Basically knee sleeves help keep your joints warm they don't really help one squat more (maybe 5 lbs or something idk) I will ask my trainer about the lunge thing tomorrow. I had bad knees from other sports and it could be from your knees going in or habits that have nothing to do with lunges or even working out. Do you work on your upper body form when doing lunges?

    Also yeah hip mobility is essential as is hamstring strength. Work on hip mobility always.
    Pepperminty thanked this post.

  6. #785

    Squats shouldn't be felt in the knees. Look at your style again. The ass should be working the most.

    Stretching is excellent to do while showering (be careful, do not over stretch (you'll notice it if you do thou), slippery too).

  7. #786

    Quote Originally Posted by soop View Post
    Is the cable machine ok?

    Yeah!

  8. #787

    I would like to start weight lifting but I don't really know how to go about it and if there is anything I need to know or do before starting. So I would appreciate some recs or tips from more seasoned weight lifters. Any dietary recommendations?
    soop thanked this post.

  9. #788

    Quote Originally Posted by Prada View Post
    I would like to start weight lifting but I don't really know how to go about it and if there is anything I need to know or do before starting. So I would appreciate some recs or tips from more seasoned weight lifters. Any dietary recommendations?
    You really have to find what works for you and what you want to achieve. If you want to go the bodybuilder/bikini route its going to be much different than training for strength. Make sure you have the flexibility to do all exercises correctly though, and make sure you can do everything correctly before you add on tons of weight. If you download myfitnesspal you can put in your body composition goals and track your macros, which I really recommend in the beginning when you find a diet that works for you. After you get a better idea of what/how much you can eat per day you don't necessarily need to do that every day, I usually just track new foods and occasionally track a day to make sure I'm still on track. You should really ask a dietician for help though if you are serious about it, it really helps with understanding how it all works.

    Also @HGy I haven't seen my trainer yet, I should see them wednesday though and I promise I will ask, real life got in the way.
    Prada thanked this post.

  10. #789

    Quote Originally Posted by Prada View Post
    I would like to start weight lifting but I don't really know how to go about it and if there is anything I need to know or do before starting. So I would appreciate some recs or tips from more seasoned weight lifters. Any dietary recommendations?
    Before I went to an actual gym I studied various vids on youtube showing and telling perfect/correct techniques. Then I went to try it out with light or no weights for a couple of hours effective time. Dare to start light. Some exercises can cause unexpected injuries.

    When it starts to get physically very demanding it is good to warm up with no weights. Reason is you want to do it close to 100% correct.

    Disclaimer: Idk if same applies for machines since I'm not using them. Use internet advice at your own risk.
    Prada thanked this post.

  11. #790

    I'm a former cheerleader so I am flexible and I'm very fit. I wasn't asking for diet tips lol. I just wanted to know if anyone knew a good back workout because I want to strengthen my back muscles and in particular my lats. I work at a computer all day and I'm working on getting a standing desk set up. In the mean time my back has been tense and sore. I want to strengthen my back muscle so my posture is good.
    FearAndTrembling thanked this post.


     
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